I-calcium, i-vitamin D, kunye namathambo akho

Ukufumana i-calcium eyaneleyo kunye ne-vitamin D ekudleni kwakho kunokunceda ukugcina amandla amathambo kunye nokunciphisa umngcipheko wokuba ne-osteoporosis.

Umzimba wakho udinga ikhalsiyam ukugcina amathambo akho exinekile kwaye omelele. Ukuxinana kwethambo okungaphantsi kunokubangela ukuba amathambo akho aqhekeke kwaye abe ethe-ethe. La mathambo abuthathaka anokuqhekeka ngokulula, nangaphandle kokulimala okucacileyo.

Vitamin D kunceda umzimba wakho ukufunxa calcium. Yitya ukutya okubonelela ngexabiso elifanelekileyo le-calcium, ivithamin D kunye neprotein. Olu hlobo lokutya luya kunika umzimba wakho iibhloko zokwakha ezifunekayo ukwenza nokugcina amathambo omelele.

Ukongeza ekufumaneni ikhalsiyam eyaneleyo kunye novithamini D, ungawunciphisa umngcipheko wokuba ne-osteoporosis ngokwenza umthambo rhoqo kunye nokuphepha ukutshaya kunye nokusebenzisa kakhulu utywala.

Amanani e-calcium anikezelwa ngeemiligram (mg), kunye nevithamini D inikwa kwiiyunithi zamanye amazwe (IU).

Bonke abantwana abaneminyaka eli-9 ukuya kweli-18 kufuneka babe:

• I-1300 mg ye-calcium yonke imihla
• I-600 IU ye-vitamin D mihla le

Bonke abantu abadala abangaphantsi kweminyaka engama-50 kufuneka babe:

• I-1000 mg yecalcium imihla ngemihla
• 400 ukuya ku-800 IU wevithamini D yonke imihla

Abantu abadala abaneminyaka engama-51 nangaphezulu kufuneka babe:

• Abafazi: 1200 mg yecalcium mihla le
• Amadoda: 1000 mg yecalcium mihla le

Amadoda nabasetyhini: i-800 ukuya kwi-1000 IU ye-vitamin D yonke imihla. Abantu abanevithamini D abasweleyo okanye abanamanani awaneleyo e-vitamin D baya kufuna amanani aphezulu e-vitamin D.

I-calcium okanye ivithamin D eninzi kakhulu inokukhokelela kwiingxaki ezinjengokwanda komngcipheko wamatye ezintso.

• Ikhalsiyali iyonke akufuneki idlule kwi-2000 mg ngosuku
• Itotali iyonke ye-vitamin D mayingagqithi kwi-4000 IU ngosuku

Ubisi kunye neemveliso zobisi yeyona mithombo ilungileyo yecalcium. Ziqulathe uhlobo lwecalcium enokufunxwa lula ngumzimba wakho. Khetha iyogathi, itshizi, kunye nebhotolo.

Abantu abadala kufuneka bakhethe ubisi olungenamafutha (olunamafutha) okanye olunamafutha asezantsi (2% okanye i-1%) ubisi, kunye nezinye iimveliso zobisi ezinamafutha asezantsi. Ukususa amanye amanqatha akwehlisi inani le-calcium kwimveliso yobisi.

• I-yogurt, uninzi lweentshizi, kunye ne-buttermilk ziza kungabikho kwe-fat-free or low-fat versions.
• UVitamin D unceda umzimba wakho usebenzise ikhalsiyam, yiyo loo nto ivithamin D ihlala ifakwa elubisini.

Ukuba utya ezimbalwa okanye awuthengi iimveliso zobisi, unokufumana ikhalsiyam kokunye ukutya. Ihlala idityaniswa kwijusi yeorenji, ubisi lweSoy, itofu, ukutya okuziinkozo okulungele ukutyiwa kunye nezonka. Jonga iilebhile koku kutya ukuze ufumane ikhalsiyam eyongeziweyo.

Imifuno enamagqabi aluhlaza, efana ne-broccoli, i-collards, i-kale, imifuno yemostadi, imifuno ye-turnip, kunye ne-bok choy (iklabishi yaseTshayina), yimithombo elungileyo ye-calcium.

Eminye imithombo efanelekileyo yokutya yecalcium yile:

• I-Salmon kunye ne-sardines enkonkxiweyo ngamathambo abo (ungawatya la mathambo athambileyo)
• IiAlmonds, amandongomane eBrazil, iimbewu zikajongilanga, i-tahini (intlama yesame) kunye neembotyi ezomisiweyo
• I-Blackstrap molasses

Ezinye iingcebiso zokuqinisekisa ukuba umzimba wakho ungayisebenzisa i-calcium ekudleni kwakho:

• Pheka imifuno ephezulu yecalcium ngesixa esincinci samanzi ngelixesha lifutshane. Baya kugcina i-calcium ngaphezulu ngale ndlela.
• Lumka malunga nento oyityayo ngokutya okune-calcium eninzi. Ezinye iintsinga, ezinje ngengqolowa yengqolowa kunye nokutya nge-oxalic acid (isipinatshi kunye ne-rhubarb), kunokuthintela umzimba wakho ekufunxeni i-calcium.

Ugqirha wakho unokuncoma i-calcium okanye i-vitamin D eyongezelelweyo kwi-calcium kunye ne-vitamin D oyifunayo. Nangona kunjalo, ibhalansi phakathi kwezibonelelo kunye nokwenzakala kwezi zongezelelo akucaci.

Osteoporosis - calcium; I-osteoporosis - ubuncinci beethambo

• Umthombo weCalcium
• Unyango
• Unyango
• Umthombo weVitamin D
• Isibonelelo seCalcium

UBrown C. Iivithamini, ikhalsiyam, ithambo. Ku: Brown MJ, Sharma P, Mir FA, Bennett PN, ii-eds. Ikhemesti yezonyango. Umhla we-12. IPhiladelphia, PA: Elsevier; I-2019: isahluko 39.

UCosman F, de Beur SJ, LeBoff MS, et al. Isikhokelo sikagqirha kuthintelo kunye nonyango lwe-osteoporosis. Osteoporos Int. Ngo-2014; 25 (10): 2359-2381. IINKCUKACHA: 25182228 pubmed.ncbi.nlm.nih.gov/25182228/.

Amaziko kaZwelonke wezeMpilo, iwebhusayithi yeOfisi yeZongezelelo zokutya. Uxwebhu lwenyani lweengcali zezempilo: iCalcium. ods.od.nih.gov/factsheets/Calcium-HealthProfessional. Ukuhlaziywa ngo-Matshi 26, 2020. Ifikeleleke ngoJulayi 17, 2020.

Umsebenzi we-US Preventive Services Task Force; IGrossman DC, uCurry SJ, u-Owens DK, et al. I-Vitamin D, ikhalsiyam, okanye isongezelelo esidityanisiweyo sothintelo lokuqala lokophuka kubantu abadala abahlala: I-US Preventive Services Task Force statement. JAMA. 2018; 319 (15): 1592-1599. IINKCUKACHA: 29677309 pubmed.ncbi.nlm.nih.gov/29677309/.

• Ikhalsiyam
• Unyango
• Vitamin D