Calcium kunye namathambo

I-calcium yamaminerali inceda izihlunu zakho, imithambo-luvo kunye neeseli zisebenze ngesiqhelo.

Umzimba wakho ufuna ikhalsiyam (kunye nephosphorus) ukwenza amathambo asempilweni. Amathambo yeyona ndawo iphambili yokugcina ikhalsiyam emzimbeni.

Umzimba wakho awukwazi ukwenza ikhalsiyam. Umzimba ufumana kuphela i-calcium oyifunayo ngokutya okutyayo, okanye kwizongezo. Ukuba awufumani calcium ineleyo ekudleni kwakho, okanye ukuba umzimba wakho awuthathi calcium yaneleyo, amathambo akho anokuba buthathaka okanye angakhuli kakuhle.

Amathambo akho (amathambo) yinto ephilayo. Amathambo ahlaziywa rhoqo kunye nethambo elidala liphinde lenzeke kwaye kwakhiwa ithambo elitsha. Kuthatha malunga neminyaka eli-10 ukuba luhlaziywe lonke ithambo emzimbeni wakho. Kungenxa yoko le nto ukuthathela ingqalelo impilo yethambo kubalulekile kubantu abadala hayi kubantwana abakhulayo kuphela.

Ukuxinana kwethambo kubhekisa kubungakanani be calcium kunye nezinye iiminerali ezikhoyo kwicandelo lethambo lakho. Ukuxinana kwamathambo kuphezulu phakathi kweminyaka engama-25 ukuya kwengama-35. Iyaya esihla njengokuba usiba mdala. Oku kunokubangela ukuba amathambo aqhekeke, aethe-ethe anokuqhekeka ngokulula, nokuba ungawi okanye wenzakale.

Inkqubo yokwetyisa ihlala imbi kakhulu ekufunxeni i-calcium. Uninzi lwabantu luthatha kuphela i-15% ukuya kwi-20% ye-calcium abayityayo ekudleni kwabo. I-Vitamin D yincindi yamadlala eluncedo emathunjini afumane i-calcium engaphezulu.

Abantu abadala abadala baneengozi eziqhelekileyo ezenza impilo yethambo ibe mandundu. Ukufakwa kweCalcium kukutya (ubisi, itshizi, iyogathi) kusezantsi. Amanqanaba e-Vitamin D asezantsi kwaye ukufunxeka kwe-calcium kungaphantsi. Kubantu abadala abaninzi, imiqondiso yehomoni kufuneka ikhuphe i-calcium emathanjeni yonke imihla ukugcina amanqanaba egazi e-calcium eqhelekileyo. Oku kunegalelo ekuphulukaneni nethambo.

Ngenxa yoku, njengoko uneminyaka yobudala, umzimba wakho usafuna ikhalsiyam ukugcina amathambo akho exinekile kwaye omelele. Uninzi lweengcali zincoma ubuncinci i-milligram ezili-1,200 zekhalsiyam kunye neeyunithi ezingama-800 ukuya ku-1 000 zevithamini D ngosuku. Umboneleli wakho wokhathalelo lwempilo unokucebisa ngesongezelelo ukukunika i-calcium nevithamin D oyifunayo.

Ezinye iingcebiso zibiza idosi ephezulu kakhulu yevithamin D, kodwa iingcali ezininzi zinoluvo lokuba iidosi eziphezulu zevithamin D azikhuselekanga kuwo wonke umntu. Ukongeza, ii-calcium eziphezulu kakhulu ekudleni kwakho zinokukhokelela kwiingxaki zempilo ezinjengokuqunjelwa, amatye ezintso, kunye nokonakala kwezintso. Ukuba ukhathazekile ngempilo yethambo, qiniseka ukuba uyaxoxa nomnikezeli wakho ukuba ngaba izongezo zekhalsiyam kunye neVitamin D lukhetho olufanelekileyo kuwe.

Abantu abanezifo ezinxulumene namathumbu (isifo sokukrala kwamathumbu, isifo sotyando sokudlula), isifo se-parathyroid gland, okanye bathatha amayeza athile banokufuna iingcebiso ezahlukeneyo nge-calcium kunye ne-vitamin D yokuncedisa. Thetha nomboneleli wakho ukuba awuqinisekanga malunga nokuba ingakanani ikhalsiyam kunye nevithamini D oza kuyithatha.

Landela ukutya okubonelela ngesixa esifanelekileyo se calcium, ivithamin D, kunye neprotein. Ezi zondlo aziyi kukuyekisa ngokupheleleyo ukulahleka kwethambo, kodwa ziya kunceda ekuqinisekiseni ukuba umzimba wakho unezinto ezifunekayo zokwakha amathambo. Ukuhlala ulungile kwaye usebenza kunokukhusela amathambo kwaye uwagcine omelele. Ukuphepha ukutshaya kukhusela amathambo kwaye uwagcina omelele.

Ukutya okuphezulu kwe-calcium kubandakanya:

• Ubisi
• Isitshizi
• Ucwambu lomkhenkce
• Imifuno eluhlaza enamagqabi, njengespinatshi kunye nemifuno ekholekileyo
• Islamoni
• Isardadi (enamathambo)
• Tofu
• Yogurt

Amandla amathambo kunye ne-calcium; I-osteoporosis - i-calcium kunye namathambo; Osteopenia - calcium namathambo; Ukucoca amathambo - ikhalsiyam kunye namathambo; Ubuninzi bamathambo - ikhalsiyam kunye namathambo

• Calcium kunye namathambo

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