Izithako zeCalcium: Ingabe Kufanele Uzithathe?

-Delile

• Kungani Udinga I-calcium?
• Ngubani okufanele athathe izithasiselo zeCalcium?
• Izinzuzo ze-Calcium Supplements
• Bangasiza Ukuvimbela Ukulahleka Kwamathambo Kwabesifazane BasePostmenopausal
• Bangasiza Ngokulahlekelwa Kwamafutha
• ICalcium May Ingasiza Ekunciphiseni Ubungozi Bomdlavuza WeColon
• Izithasiselo Zingasiza Ekuthuthukiseni Izimpawu Zomzimba
• Izingozi Ezingaba khona Zezithasiselo ze-calcium
• Zingakhuphula Ubungozi Bezifo Zenhliziyo
• Izinga Eliphezulu Lingase Lixhunyaniswe Nomdlavuza We-Prostate
• Ingozi Yamatshe Ezinso Ingase Yande
• Izinga Eliphezulu Le-calcium Egazini Lakho
• Izinto Okufanele Uzicabangele Lapho Uthatha Izithasiselo zeCalcium
• Kufanele Uthathe Malini?
• Ungadinga Ukuhlukanisa Umthamo
• Ukusebenzisana Kwemithi
• Ubungozi beCalcium Eningi Kakhulu
• Izinhlobo Ezihlukile Zama-calcium
• I-calcium Carbonate
• I-calcium Citrate
• Imithombo Yokudla yeCalcium
• Thatha Umlayezo Wekhaya

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Abantu abaningi bathatha izithasiselo ze-calcium benethemba lokuqinisa amathambo abo.

Kodwa-ke, bangaba nezingqinamba ngisho nezingozi zempilo, kufaka phakathi ukukhulisa ubungozi besifo senhliziyo ().

Lo mbhalo uchaza lokho odinga ukukwazi mayelana nezithako ze-calcium, kufaka phakathi ukuthi obani okufanele bazithathe, izinzuzo zabo zezempilo kanye nezingozi ezingaba khona.

Kungani Udinga I-calcium?

Umzimba wakho udinga i-calcium ukwakha nokugcina amathambo aqinile. Ngaphezu kwe-99% ye-calcium emzimbeni wakho igcinwe emathanjeni nasemazinyweni akho ().

Ekuhambeni kwegazi, kusetshenziselwa ukuthumela amasiginali wezinzwa, kukhishwe ama-hormone afana ne-insulin futhi kulawulwe ukuthi imisipha nemithambo yegazi ihlangana kanjani futhi ivuleke kanjani ().

Kubaluleke kakhulu ukuthi uma ungatholi inani elinconyiwe ekudleni kwakho, umzimba wakho uzolithatha emathanjeni akho nasemazinyweni ukuze uwasebenzise kwenye indawo, wenze amathambo akho abe buthakathaka.

Ngakho-ke udinga i-calcium engakanani usuku ngalunye?

Ngezansi kukhona izincomo zamanje ezivela ku-Institute of Medicine, ngeminyaka ():

• Abesifazane abaneminyaka engu-50 nangaphansi: 1,000 mg ngosuku
• Abesilisa abaneminyaka engama-70 nangaphansi: 1,000 mg ngosuku
• Abesifazane abangaphezu kweminyaka engama-50: 1,200 mg ngosuku
• Amadoda angaphezu kweminyaka engama-70: 1,200 mg ngosuku

Kukhona nemikhawulo ephezulu enconyiwe yokudla kwe-calcium. Ikepisi lingu-2,500 mg ngosuku kubantu abadala abafinyelela eminyakeni yobudala engama-50 no-2,000 mg ngosuku kubantu abadala abangaphezu kuka-50 ().

Kungenzeka ukuthi uthole amanani anele ngokudla kwakho. Ukudla okukuqukethe kubandakanya imikhiqizo yobisi, imifino ethile enamaqabunga, amantongomane, ubhontshisi kanye ne-tofu.

Kodwa-ke, abantu abangadli ukudla okwanele okunothe kwe-calcium bangacabanga ukuthatha izithasiselo.

Ngezansi: Umzimba wakho usebenzisa i-calcium ukwakha amathambo aqinile, uthumele amasiginali ezinzwa nemisipha yenkontileka. Ngenkathi kungenzeka ukuthi uthole okwanele ekudleni kwakho, abanye abantu kungadingeka ukuthi bacabangele izithasiselo.

Ngubani okufanele athathe izithasiselo zeCalcium?

Lapho ukudla kwakho kwe-calcium kunganele, umzimba wakho uzosusa i-calcium emathanjeni akho, ibenze babe buthakathaka futhi baphuke. Lokhu kungaholela ekuthambekeleni kwamathambo.

Njengoba abesifazane besengozini enkulu yokwelashwa kwamathambo, odokotela abaningi bancoma ukuthi bathathe izithasiselo ze-calcium, ikakhulukazi ngemuva kokufinyelela esikhathini sokuya esikhathini.

Ngenxa yalokhu, abesifazane asebekhulile basemathubeni amaningi okuthatha izithasiselo ze-calcium ().

Uma ungatholi inani elinconyiwe ngokudla kwakho, izithasiselo zingasiza ukugcwalisa igebe.

Ungase futhi ubheke izithako ze-calcium uma:

• Landela ukudla kwe-vegan.
• Yiba ne-protein ephezulu noma i-sodium eningi, okungadala ukuthi umzimba wakho ukhiphe i-calcium eningi.
• Yiba nesimo sempilo esikhawulela amandla omzimba wakho wokumunca i-calcium, njengesifo sikaCrohn noma isifo sokuvuvukala kwamathumbu.
• Baphathwa ngama-corticosteroids isikhathi eside.
• Unesifo samathambo.

Ngezansi: Izithako ze-calcium zingasiza labo abangatholi i-calcium eyanele ekudleni nabesifazane asebefinyelele esikhathini sokuya esikhathini.

Izinzuzo ze-Calcium Supplements

Izithako ze-calcium zingaba nezinzuzo eziningana zezempilo.

Bangasiza Ukuvimbela Ukulahleka Kwamathambo Kwabesifazane BasePostmenopausal

Ngemuva kokunqamuka kokuya esikhathini, abesifazane balahlekelwa ngamathambo ngenxa yokwehla kwe-estrogen.

Ngenhlanhla, izithasiselo zingasiza. Ucwaningo oluningi luye lwasikisela ukuthi ukunikeza izithasiselo ze-calcium yabesifazane be-postmenopausal - imvamisa ezungeze i-1,000 mg ngosuku - kunganciphisa ukulahleka kwethambo ngo-1-2% ().

Umphumela ubonakala umkhulu kakhulu kwabesifazane abane-calcium ephansi futhi phakathi neminyaka emibili yokuqala yokuthatha izithasiselo.

Futhi, akubonakali ngathi kukhona enye inzuzo eyengeziwe yokuthatha amanani amakhulu ().

Bangasiza Ngokulahlekelwa Kwamafutha

Izifundo zihlobanise ukudla kwe-calcium ephansi ne-high body mass index (BMI) kanye namaphesenti aphezulu amafutha omzimba ().

Ucwaningo lwango-2016 luhlolisise imiphumela yokunikeza isengezo sansuku zonke esingu-600-mg calcium kubafundi abasekolishi abakhuluphele ngokweqile nabakhuluphele ngokutholakala kwe-calcium ephansi kakhulu.

Ucwaningo luthole ukuthi labo abanikezwe isengezo esiqukethe ama-600 mg we-calcium nama-125 IU ka-vitamin D balahlekelwe ngamafutha omzimba amaningi ekudleni okunomkhawulo wekhalori kunalabo abangatholanga isengezo ().

Ngokuvamile kunconywa ukuthatha i-vitamin D ne-calcium, ngoba ithuthukisa ukumuncwa kwayo.

ICalcium May Ingasiza Ekunciphiseni Ubungozi Bomdlavuza WeColon

Ngokwesifundo esisodwa esikhulu, i-calcium evela emikhiqizweni yobisi kanye nezithasiselo kungehlisa ingozi yomdlavuza wekoloni ().

Ukubuyekezwa kwangaphambilini kwezifundo eziyi-10 kuthole imiphumela efanayo ().

Izithasiselo Zingasiza Ekuthuthukiseni Izimpawu Zomzimba

Ucwaningo oluningi luye lwasikisela ukuthi ukuthatha izithako ze-calcium kungathuthukisa izimpawu zomzimba, ikakhulukazi uma zithathwa nge-vitamin D.

Ocwaningweni lwango-2016, abesifazane abangama-42 abakhulelwe bathatha izithasiselo eziqukethe i-calcium novithamini D. Izimpawu zabo eziningi zemethabolikhi zithuthukisiwe, kufaka phakathi umfutho wegazi kanye nezimpawu zokuvuvukala ().

Olunye ucwaningo lukhombisile ukuthi izingane zabesifazane abathathe izithasiselo ze-calcium ngenkathi bekhulelwe banomfutho wegazi ophansi beneminyaka eyisikhombisa kunezingane zomama abangazithathi ().

Ocwaningweni lwakamuva, abesifazane abangaphezu kuka-100 abakhuluphele ngokweqile, abane-vitamin D abanesifo i-polycystic ovary syndrome (i-PCOS) banikezwe isithasiselo se-calcium nevithamini D noma iphilisi le-placebo.

Labo abathathe isengezo bakhombisa ukuthuthuka kumaka wokuvuvukala, amazinga e-insulin kanye ne-triglyceride (,).

Kodwa-ke, olunye ucwaningo alukhombisanga ukuthuthuka kumaphrofayli we-metabolic we-dieters abathathe izithasiselo eziqukethe i-calcium ne-vitamin D ().

Ngezansi: Izifundo zixhumanise ukuthatha izithasiselo ze-calcium ngengozi ephansi yomdlavuza wekoloni nomfutho wegazi, kanye nokulahleka kwamafutha nokwanda kwamathambo.

Izingozi Ezingaba khona Zezithasiselo ze-calcium

Ucwaningo lwamuva lubonisa ukuthi izithasiselo ze-calcium, empeleni, zingadala izinkinga ezithile zempilo. Kodwa-ke, ubufakazi buhlanganisiwe.

Zingakhuphula Ubungozi Bezifo Zenhliziyo

Mhlawumbe isiphakamiso esinempikiswano enkulu mayelana nezithasiselo ze-calcium ukuthi zingakhuphula ubungozi bezinhlobo ezithile zesifo senhliziyo, kufaka phakathi isifo senhliziyo nesifo sohlangothi.

Eminyakeni embalwa edlule, abacwaningi bashicilele okutholakele okuphikisayo kulesi sixhumanisi (,,,,,,,,,).

Ucwaningo oluningi oluphelele luyadingeka ukuthola umphumela wezithako ze-calcium empilweni yenhliziyo.

Abanye ochwepheshe baphakamise ukuthi ukuthatha i-calcium eno-vitamin D kunganciphisa ubungozi obungenzeka, kepha lokhu kudinga ukufundwa kabanzi (,).

Izinga Eliphezulu Lingase Lixhunyaniswe Nomdlavuza We-Prostate

Izinga eliphakeme le-calcium lingaxhunyaniswa nomdlavuza wendlala yabesilisa, noma ngabe ucwaningo olukulesi sixhumanisi nalo luyaphikisana.

Ezifundweni eziningana, iningi lazo bekungukubheka, abacwaningi bathole ukuthi ukutholakala okuphezulu kwe-calcium kungaxhunyaniswa nengozi eyengeziwe yomdlavuza wesinye (,,,,).

Kodwa-ke, ucwaningo olulawulwa ngokungahleliwe olunikeze amadoda angama-672 noma i-calcium supplement noma i-placebo nsuku zonke iminyaka emine likhombisile ukuthi ababambiqhaza abanabo ubungozi obandayo bomdlavuza wendlala yabesilisa.

Eqinisweni, ababambiqhaza abathathe isengezo babenezinkinga ezimbalwa zomdlavuza wesinye ().

Olunye ucwaningo luphakamise ukuthi imikhiqizo yobisi ingase ibe yimbangela. Ukubuyekezwa kwama-athikili angama-32 kubike ukuthi ukudla imikhiqizo yobisi - kepha hhayi izithasiselo ze-calcium - kuxhunyaniswe nengozi eyengeziwe yomdlavuza wesinye ().

Ingozi Yamatshe Ezinso Ingase Yande

Kunobunye ubufakazi bokuthi izithasiselo ze-calcium zandisa ubungozi bamatshe ezinso.

Ucwaningo olulodwa lunikeze abesifazane abangaphezu kwama-36,000 be-postmenopausal noma isengezo sansuku zonke esine-1,000 mg ye-calcium ne-400 IU ka-vitamin D noma iphilisi le-placebo.

Imiphumela ikhombise ukuthi labo abathatha isengezo babenobungozi obandayo bamatshe ezinso ().

Ngaphezu kwalokho, ngenkathi abasebenzisi bangezela ocwaningweni babhekene nokwanda okuphelele kokuqina kwethambo le-hip, babengenabo ubungozi obuphansi bokuqhekeka kwe-hip.

Ukusebenzisa okungaphezu kuka-2 000 mg we-calcium ngosuku kusuka ekudleni kwakho noma izithasiselo nakho kuxhumene nengozi eyengeziwe yamatshe ezinso, ngokusho kwe-Institute of Medicine ().

Eminye imithombo ithi ingozi yamatshe ezinso iyanda lapho ukudla kwe-calcium kudlula i-1,200-1,500 mg ngosuku ().

Izinga Eliphezulu Le-calcium Egazini Lakho

Ukuba ne-calcium eningi egazini lakho kuholela esimweni esibizwa nge-hypercalcemia, esibonakala ngezimpawu eziningi ezingezinhle, kufaka phakathi ubuhlungu besisu, isicanucanu, ukucasuka kanye nokudangala.

Kungabangelwa izinto eziningana, kufaka phakathi ukuphelelwa amandla kwamanzi, izimo ze-thyroid nokuthatha amazinga aphezulu wezithako ze-calcium.

Izengezo zevithamini D ezeqile nazo zingaholela ku-hypercalcemia ngokukhuthaza umzimba wakho ukuthi umunce i-calcium eningi ekudleni kwakho.

Ngezansi: Izengezo zeCalcium zingakhuphula ubungozi besifo senhliziyo nomdlavuza wendlala yabesilisa, yize isixhumanisi singacaci. Amazinga aphezulu kakhulu e-calcium avela kunoma yimuphi umthombo angaba nemiphumela emibi yezempilo.

Izinto Okufanele Uzicabangele Lapho Uthatha Izithasiselo zeCalcium

Uma uthatha izithasiselo ze-calcium, kunezici eziningana okufanele wazi ngazo.

Kufanele Uthathe Malini?

Izithako ze-calcium zingasiza ukugcwalisa igebe eliphakathi kokuthi uthola i-calcium engakanani ekudleni kwakho nokuthi udinga malini ngosuku.

Khumbula, inani elinconyelwe iningi labantu abadala lingu-1,000 mg ngosuku futhi lenyuka laya ku-1,200 mg ngosuku kwabesifazane abaneminyaka engaphezu kwengama-50 namadoda angaphezu kwama-70.

Ngakho-ke, uma ujwayele ukuthola cishe ama-500 mg ngosuku ngokudla futhi udinga i-1,000 mg ngosuku, lapho-ke ungathatha isengezo esisodwa esingu-500-mg nsuku zonke ().

Kodwa-ke, khetha umthamo wakho ngokuhlakanipha. Ukuthatha i-calcium engaphezulu kunalokho okudingayo kungadala izinkinga ().

Ungadinga Ukuhlukanisa Umthamo

Kubalulekile ukuhlola inani le-calcium kwisengezo osikhethile.

Umzimba wakho awukwazi ukumunca amanani amakhulu ngasikhathi sinye. Ochwepheshe batusa ukuthi kungathathwa okungaphezu kwama-500 mg ngasikhathi kwifomu lokungezelela ().

Ukusebenzisana Kwemithi

Qiniseka ukuthi utshela udokotela kanye nosokhemisi wakho uma uthatha izithasiselo ze-calcium, ngoba zingaphazamisa indlela umzimba wakho oyicubungula ngayo imishanguzo ethile, kufaka phakathi ama-antibiotics ne-iron.

ICalcium nayo incintisana nensimbi, i-zinc ne-magnesium ngokumunca. Uma untula kunoma yiliphi lalawo amaminerali futhi futhi udinga ukuthatha izithako ze-calcium, zama ukuzithatha phakathi kokudla ().

Ngale ndlela i-calcium mancane amathuba okuvimbela ukumuncwa kwe-zinc, i-iron ne-magnesium oyisebenzisayo ekudleni kwakho.

Ubungozi beCalcium Eningi Kakhulu

Khumbula, udinga kuphela i-calcium engamakhulu ayisithupha kuya kwele-200 ngosuku ngalunye. Akukho nzuzo ngokuthatha okungaphezulu kwalokho. Eqinisweni, ungahlangabezana nezinkinga uma wenza kanjalo.

Izinkinga zifaka ukuqunjelwa, i-hypercalcemia, i-calcium buildup ezicutshini ezithambile nenkinga yokuthola i-iron ne-zinc ().

Ngezansi: Uma uthatha izithasiselo ze-calcium, kubalulekile ukuthi ubheke uhlobo, inani nokuthi zingasebenzisana yini neminye imithi oyiphuzayo.

Izinhlobo Ezihlukile Zama-calcium

Izithako ze-calcium ziza ngezindlela ezahlukahlukene, kufaka phakathi amaphilisi, amaphilisi, ukuhlafuna, uketshezi kanye nempushana.

Umehluko owodwa obalulekile phakathi kwalezi zinhlobo zezengezo yi- ifomu we-calcium aqukethe.

Izinhlobo ezimbili eziyinhloko yilezi:

• I-calcium carbonate
• I-calcium citrate

Lezi zinhlobo ezimbili ziyehluka ngokuthi iqukethe i-calcium engakanani nokuthi imuncwa kahle kangakanani. I-elemental calcium isho inani le-calcium elikhona kule nhlanganisela.

I-calcium Carbonate

Leli yifomu eshibhile futhi elitholakala kakhulu. Iqukethe i-calcium engamaphesenti angama-40% ngakho-ke imvamisa iletha i-calcium eningi ekukhonzeni okuncane.

Kodwa-ke, leli fomu kungenzeka kakhulu ukuthi lidale imiphumela emibi, efana negesi, ukuqunjelwa nokuqunjelwa.Kunconywa ukuthi i-calcium carbonate ithathwe ngokudla ukuze imuncwe kahle ().

I-calcium Citrate

Leli fomu libiza kakhulu. Amaphesenti angamashumi amabili nanye ayo yi-calcium elemental, okusho ukuthi ungadinga ukuthatha amaphilisi amaningi ukuthola inani le-calcium olidingayo.

Kodwa-ke, itholakala kalula kune-calcium carbonate futhi ingathathwa ngokudla noma ngaphandle kokudla.

I-calcium citrate yifomu elinconyelwe abantu abane-syndrome ecasulayo yamathumbu.

Futhi kuyisinqumo esingcono kulabo abanamazinga aphansi e-asidi esiswini, isimo esivamile kubantu asebekhulile nalabo abathatha imishanguzo ye-acid reflux ().

Ngezansi: Izinhlobo ezimbili eziyinhloko zokufakwa kwe-calcium yi-calcium carbonate ne-calcium citrate. I-calcium carbonate idinga ukuphuzwa nokudla futhi ayisebenzi kangako uma unamazinga aphansi e-asidi esiswini.

Imithombo Yokudla yeCalcium

Kungcono ukuthola izakhamzimba ekudleni kunezithasiselo.

Noma kunjalo, uma ucabanga ukuthi awutholi i-calcium eyanele ekudleni kwakho, cabanga ukudla okuningi kwalokhu kudla:

• Ubisi, kufaka phakathi ubisi, ushizi kanye neyogathi
• Izinhlanzi ezisemathinini ezinamathambo, njenge-salmon noma ama-sardine
• Imifino ethile enamaqabunga kufaka phakathi imifino ye-collard, isipinashi kanye ne-kale
• U-Edamame no-tofu
• Ubhontshisi nodali
• Ukudla neziphuzo okuqinisiwe

Ngezansi: Ungathola yonke i-calcium oyidingayo usuku ngalunye ekudleni. Ukudla okunothe nge-calcium kufaka i-yogurt, imifino ethile enamaqabunga, i-tofu nenhlanzi ekheniwe.

Thatha Umlayezo Wekhaya

Izithako ze-calcium zingasiza abantu abasengozini ye-osteoporosis, kanye nalabo abangatholi i-calcium eyanele ekudleni kwabo.

Ngenkathi olunye ucwaningo luphakamisa ukuxhumana phakathi kokufakwa kwe-calcium nesifo senhliziyo, isixhumanisi asicaci.

Kodwa-ke, kuyaziwa ukuthi ukuthola okungaphezu kwenani elinconyiwe le-calcium kunoma yimuphi umthombo kungaphakamisa ubungozi bakho bamatshe ezinso.

Izengezo zeCalcium kungenzeka ukuthi zizinhle ngemithamo emincane, kepha indlela engcono yokuthola i-calcium ekudleni. Lwela ukufaka izinhlobo ezahlukene zokudla okune-calcium ekudleni kwakho, kufaka phakathi imithombo engeyona eyobisi.