I-calcium - isebenza nokuthi ungayithola kuphi

-Delile

• Imisebenzi yeCalcium
• Ukudla okunothe nge-calcium
• Ukuncipha kwe-calcium
• Isincomo seCalcium

I-calcium ingumaminerali obalulekile ekwakheni nasekugcinweni kwamathambo namazinyo, ngaphezu kokubaluleke kakhulu ekunciphiseni kwemisipha nokudluliswa kwemizwa yezinzwa.

Ngoba isetshenziswa kakhulu ngumzimba, kubalulekile ukuthi i-calcium ingeniswe ngokwanele, ikakhulukazi ngesikhathi sobuntwana, njengoba kulesi sigaba sempilo lapho amathambo namazinyo akhiwa khona, esikhathini esizayo angasebenza njengendawo yokugcina i-calcium ezimweni zokukhubazeka.

Imisebenzi yeCalcium

I-calcium ibandakanyeka ekusetshenzisweni komzimba kwawo wonke amaseli emzimbeni, enza imisebenzi efana nale:

1. Qinisa futhi unikeze ukwakheka emathanjeni nasemazinyweni;
2. Bamba iqhaza ekunqandeni igazi;
3. Ukudlulisa imizwa yezinzwa;
4. Vumela ukusikwa kwemisipha;
5. Gcina ibhalansi yegazi le-pH;

Ngenxa yokuthi isetshenziswa kakhulu emzimbeni, ukudla okune-calcium ephansi kungadala ukushoda kwalesi simbiwa, esisuswe emathanjeni senze eminye imisebenzi yaso emzimbeni. Lapho lesi simo sihlala isikhathi eside, kungavela izinkinga ezinjenge-osteopenia ne-osteoporosis, okuwukuncipha kwamathambo. Funda ukuthi ungazibona kanjani izimpawu zokushoda kwe-calcium.

Ukudla okunothe nge-calcium

I-calcium ingatholakala ekudleni okufana nobisi, iyogathi, ushizi nezinye izinto ezisuselwa kokunye, nakuma-sardine asemathinini, amantongomane aseBrazil, amakinati kanye ne-tofu.

Ukuze umuntu omdala afinyelele inani lakhe elinconyiwe le-calcium ngosuku, kufanele adle cishe u-200 ml wobisi + izingcezu ezi-3 zeshizi iMinas + 1 yoghurt yemvelo ngosuku, ngokwesibonelo. Kodwa-ke, isikhathi esiningi akudingekile ukuthi kudliwe imikhiqizo yobisi eminingi kangaka ukuthi ibe ne-calcium eyanele, njengoba ezinye inyama nemifino nayo iqukethe inani elifanele lalesi sakhi. Bona inani le-calcium ekudleni.

Ukuncipha kwe-calcium

Ukuze i-calcium imuncwe kahle, kubalulekile ukuthi ingeniswe ngaphandle kokudla okuqukethe i-caffeine, i-iron, etholakala kakhulu enyameni, nama-phytates nama-oxalate, atholakala emifino efana nobhontshisi nesipinashi.

Esinye isici esibalulekile sokumunca i-calcium ubukhona be-Vitamin D, evusa amathumbu ukuthi amunce i-calcium engenisiwe futhi andise ukulungiswa kwe-calcium emathanjeni. Kodwa-ke, ngaphandle kobisi, bambalwa ukudla okunothe ku-Vitamin D, okhiqizwa ikakhulukazi lapho isikhumba sivezwe yilanga ngaphandle kokusebenzisa i-sunscreen.

Ngaphezu kokudla, ukuvivinya umzimba, ikakhulukazi lokho okubandakanya umthelela, njengokugijima noma ukuhamba, nakho kukhulisa ukusebenza kokumunca i-calcium futhi kukhuthaze ukuqongelela kwayo emathanjeni. Bona amathiphu amaningi wokuthuthukisa ukumuncwa kwe-calcium.

Isincomo seCalcium

Izincomo ze-calcium ngosuku ziyahlukahluka kuye ngeminyaka, njengoba kukhonjisiwe ngezansi:

• Iminyaka eyi-1 kuye kwengu-3: ama-milligram angama-500
• Iminyaka emi-4 kuya kwengu-8: ama-milligram angama-800
• Iminyaka eyi-9 kuya kwengu-18: ama-milligram ayi-1,300
• Iminyaka engu-19 nengu-50: ama-milligram ayinkulungwane
• kusukela eminyakeni engama-50 ubudala: ama-milligram ayi-1 200
• Abesifazane abakhulelwe kuze kube yiminyaka eyi-18: ama-milligram ayi-1,300
• Abesifazane abakhulelwe ngemuva kweminyaka eyi-18: ama-milligram ayi-1 000

Ubuntwana buyisigaba sempilo lapho i-calcium ibalulekile ekwakheni amathambo aqinile, aqinile nokukhula isikhathi eside futhi kubanzi, ngaphezu kwesikhathi sokwakhiwa kwamazinyo. Kakade ngemuva kweminyaka yobudala engama-50, isidingo se-calcium siyanda ukuvimbela izinkinga ezinjenge-osteoporosis, ejwayelekile ikakhulukazi kwabesifazane ngemuva kokunqamuka kokuya esikhathini.