I-calcium ekudleni

I-calcium yeyona minerali ininzi ifunyanwa emzimbeni womntu. Amazinyo kunye namathambo aqukethe eyona calcium. Iiseli zemithambo-luvo, izicwili zomzimba, igazi kunye nolunye ulwelo lomzimba luqulathe okuseleyo kwi-calcium.

I-calcium yenye yezona zimbiwa zibaluleke kakhulu emzimbeni womntu. Inceda ukwakha kunye nokugcina amazinyo kunye namathambo asempilweni. Inqanaba elifanelekileyo lecalcium emzimbeni ngaphezu kwexesha lokuphila linokunceda ukuthintela i-osteoporosis.

I-calcium inceda umzimba wakho nge:

• Ukwakha amathambo kunye namazinyo omeleleyo
• Ukuvala igazi
• Ukuthumela kunye nokufumana iimpawu zemithambo-luvo
• Ukucwina kunye nezihlunu eziphumlayo
• Ukukhupha iihormoni kunye nezinye iikhemikhali
• Ukugcina ukubetha kwentliziyo okuqhelekileyo

IMIPHUMO YEKHALASIKI NEMIHLA YOSUKU

Ukutya okuninzi kune calcium, kodwa iimveliso zobisi zezona zinto zingumthombo. Ubisi kunye neemveliso zobisi ezinje ngeyogathi, itshizi, kunye nebhotolo enebhaskithi enefom yecalcium enokufunxwa ngokulula ngumzimba wakho.

Ubisi olupheleleyo (i-4% yeoyile) luyacetyiswa kubantwana abaneminyaka eyi-1 ukuya kwi-2. Uninzi lwabantu abadala kunye nabantwana abangaphezulu kweminyaka emi-2 kufuneka basele i-fat-fat (2% okanye i-1%) yobisi okanye ubisi lwe-skim kunye nezinye iimveliso zobisi. Ukususa amanqatha akuyi kuthoba inani le-calcium kwimveliso yobisi.

• I-yogurt, uninzi lweentshizi, kunye ne-buttermilk yimithombo efanelekileyo ye-calcium kwaye iza neenguqu ezinamafutha asezantsi okanye ezingenamafutha.
• Ubisi ikwangumthombo olungileyo we-phosphorus kunye ne-magnesium, enceda umzimba ukuba ufunxe kwaye usebenzise i-calcium.
• Vitamin D iyafuneka ukunceda umzimba wakho usebenzise ikhalsiyam. Ubisi buqiniswe ngevithamini D ngesi sizathu.

EMINYE IMITHOMBO YEKHALALI

Eminye imithombo yecalcium enokunceda ukuhlangabezana neemfuno zomzimba wecalcium zibandakanya:

• Imifuno eluhlaza njengama-broccoli, ii-collards, i-kale, imifuno yemostadi, imifuno ye-turnip, kunye ne-bok choy okanye iklabishi yaseTshayina
• I-Salmon kunye ne-sardines enkonkxiweyo ngamathambo abo athambileyo
• IiAlmond, amandongomane eBrazil, iimbewu zikajongilanga, i-tahini, kunye neembotyi ezomisiweyo
• I-Blackstrap molasses

I-calcium ihlala yongezwa kwiimveliso zokutya. Oku kubandakanya ukutya okufana nejusi ye-orenji, ubisi lwe-soy, i-tofu, ukutya okuziinkozo okulungele ukutya, kunye nezonka. Le yimithombo elungileyo kakhulu yecalcium yabantu abangazityiyo iimveliso zobisi ezininzi.

Iindlela zokuqinisekisa ukuba ufumana ikhalsiyam eyaneleyo ekutyeni kwakho:

• Pheka ukutya kwindawo encinci yamanzi okona lifutshane lifutshane ukugcina i-calcium eninzi kukutya okutyayo. (Oku kuthetha ukupheka okanye ukuntywila ukupheka endaweni yokubilisa ukutya.)
• Qaphela malunga nokunye ukutya okutyayo kunye nokutya okune-calcium. Ezinye iintsinga, ezinje ngengqolowa yengqolowa, kunye nokutya okune-oxalic acid (isipinatshi kunye ne-rhubarb) zinokubopha nge-calcium kwaye ziyithintele ukuba ingangeni. Kungenxa yoko le nto amagqabi anamagqabi engathathelwa ngqalelo njengomthombo owaneleyo wecalcium ngokwawo, kuba umzimba wakho awunakho ukusebenzisa ikhalsiyam eninzi equlathe yona. Abantu abakukutya kwe-vegan kufuneka baqiniseke ukuba bakwabandakanya iimveliso zesoya kunye neemveliso ezinqatyisiweyo ukuze bafumane ikhalsiyam eyaneleyo.

INKXASO KWIINKCUKACHA

I-calcium ikwafumaneka kwizongezelelo ezininzi ze-multivitamin-mineral. Imali iyahluka, kuxhomekeke kwisongezelelo. Izongezo zokutya zinokuqulatha ikhalsiyam kuphela, okanye ikhalsiyam enezinye izakha mzimba ezinjengevithamini D. Jonga ileyibhile kwiphaneli yeNqaku lokuXhomekeka kwiphakheji ukumisela ubungakanani becalcium kwisongezo. Ukufakwa kweCalcium kungcono xa kuthathwa imali engekho ngaphezulu kwama-500 mg ngexesha.

Iindlela ezimbini eziqhelekileyo zokufumana ukutya okune calcium calcium citrate kunye ne calcium carbonate.

• I-calcium citrate yindlela ebiza kakhulu yokuncedisa. Ithathwe kakuhle ngumzimba esiswini esigcweleyo okanye esingenanto.
• I-calcium carbonate ayibizi kakhulu. Ifunxwa ngcono ngumzimba ukuba ithathwa kunye nokutya. I-calcium carbonate ifumaneka kwiimveliso ezichasene ne-anti-acid ezifana neeRolaids okanye iiTum. Ukuhlafuna okanye ipilisi nganye kuhlala kunama-calcium ayi-200 ukuya kuma-400 mg. Jonga ileyibhile yemali echanekileyo.

Ezinye iintlobo zekhalsiyam kwizincedisi kunye nokutya kubandakanya i-calcium lactate, i-calcium gluconate, kunye ne-calcium phosphate.

Ukonyusa i-calcium kangangexesha elilinganiselweyo akuqhelekanga ukubangela iziphumo ebezingalindelekanga. Nangona kunjalo, ukufumana izixa eziphezulu ze-calcium ixesha elide kuphakamisa umngcipheko wamatye ezintso kwabanye abantu.

Abo bangayifumaniyo i-calcium eyoneleyo ixesha elide banokuphuhlisa i-osteoporosis (ukuncipha kwamathambo kunye nokulahleka kwamathambo ngokuhamba kwexesha). Ezinye iingxaki zinokwenzeka.

Abantu abanonyamezelo lwe-lactose banengxaki yokwetyisa i-lactose, iswekile elubisini. Iimveliso ezingaphaya kwekhawunta ziyafumaneka ezenza kube lula ukwetyisa i-lactose. Unokuthenga ubisi olungena-lactose kwiindawo ezininzi zokutya. Uninzi lwabantu abangasokoliyo ngenxa yokunganyamezelani ne-lactose basakwazi ukucola iitshizi ezinzima kunye neyogathi.

Xelela umboneleli wakho wezempilo malunga naziphi na izongezo zokutya kunye namayeza owathathayo. Umboneleli wakho angakuxelela ukuba ezi zongezo zokutya zinokusebenzisana okanye ziphazamisane nomyalelo wakho okanye amayeza e-counter. Ukongeza, amanye amayeza anokuphazamisa indlela umzimba wakho uyifunxa ngayo ikhalsiyam.

Umthombo okhethiweyo wecalcium kukutya okune-calcium enjengeemveliso zobisi. Abanye abantu baya kufuna ukuthatha i-calcium supplement. I-calcium eninzi oyifunayo ixhomekeke kwiminyaka yakho kunye nesondo. Ezinye izinto, ezinjengokukhulelwa kunye nokugula, nazo zibalulekile.

Iingcebiso ngecalcium, kunye nezinye izakhamzimba, zibonelelwa kwiDietic Reference Intakes (i-DRIs) ephuhliswe yiBhodi yokuTya kunye neZondlo kwiZiko lezeMithi. I-DRI lixesha leseti yokubhekisa esetyenziselwa ukucwangcisa nokuvavanya ukungena kwezondlo kwabantu abasempilweni. Ezi zixabiso, ezahluka ngokweminyaka kunye nesini, zibandakanya:

• Isibonelelo seDiary esicetyiswayo: Umgangatho wemihla ngemihla wokutya okwaneleyo ukuhlangabezana neemfuno zezondlo phantse zonke (iipesenti ezingama-97 ukuya kuma-98%) zabantu abasempilweni. I-RDA linqanaba lokutya elisekwe kubungqina bophando lwenzululwazi.
• Ukutya okwaneleyo (AI): Eli nqanaba limiselwe xa kungekho bungqina bophando lwenzululwazi baneleyo bokuphuhlisa i-RDA. Ibekwe kwinqanaba ekucingelwa ukuba liqinisekisa ukondla okwaneleyo.

Umthombo okhethiweyo wecalcium kukutya okune-calcium enjengeemveliso zobisi. Abanye abantu baya kufuna ukuthatha isongezelelo se-calcium ukuba abafumani calcium ineleyo kukutya abakutyayo.

Iintsana (AI):

• Iinyanga ezi-0 ukuya kwezi-6: iimiligram ezingama-200 ngosuku (mg / ngosuku)
• Iinyanga ezi-7 ukuya kwezi-12: 260 mg / ngosuku

Abantwana nolutsha (i-RDA):

• Ubudala 1 ukuya ku-3: 700 mg / ngosuku
• Ubudala 4 ukuya ku-8: 1,000 mg / ngosuku
• Ubudala 9 ukuya ku-18: 1,300 mg / ngosuku

Abantu abadala (RDA):

• Ubudala 19 ukuya ku-50: 1,000 mg / ngosuku
• Iminyaka engama-50 ukuya kuma-70: Amadoda - 1,000 mg / ngosuku; Abafazi - 1,200 mg / ngosuku
• Ngaphezulu kweminyaka yobudala engama-71: 1,200 mg / ngosuku

Ukukhulelwa kunye nokuncancisa (RDA):

• Ubudala 14 ukuya kwi-18: 1,300 mg / ngosuku
• Ubudala 19 ukuya ku-50: 1,000 mg / ngosuku

Ukuya kuthi ga kwi-2,500 ukuya kwi-3,000 mg ngemini ye-calcium evela kwimithombo yokutya kunye nezongezo zibonakala zikhuselekile kubantwana nakwishumi elivisayo, kwaye i-2,000 ukuya kwi-2,500 mg ngosuku ibonakala ikhuselekile kubantu abadala.

Olu luhlu lulandelayo lunokukunceda ubone ukuba ingakanani ikhalsiyam oyifumana ekutyeni:

• Iglasi ye-8-ounce (240 yeemililitha) iglasi yobisi = 300 mg yecalcium
• Iglasi enye (240 milliliter) iglasi yekisiyisi eyomeleleyo yobisi = 300 mg calcium
• I-ounces eziyi-1.5 (42 iigrem) zeshizi = 300 mg ye-calcium
• Ii-ounces eziyi-6 (168 gram) yeyogathi = 300 mg yecalcium
• Ii-ounces ezi-3 (i-84 gram) zesardadi ezinamathambo = 300 mg ye-calcium
• ½ indebe (82 gram) yemifuno yetheniphu ephekiweyo = 100 mg yecalcium
• ¼ indebe (23 gram) yeeamangile = 100 mg yecalcium
• 1 indebe (70 gram) ye-shredded bok choy = 74 mg ye-calcium

I-Vitamin D iyafuneka ukunceda umzimba ukuba uthathe i-calcium. Xa ukhetha i-calcium supplement, khangela enye equle i-vitamin D.

Ukutya - ikhalsiyam

• Isibonelelo seCalcium
• Umthombo weCalcium

Iziko lezeMpilo, iBhodi yokutya kunye neZondlo. Ukungeniswa kwereferensi yokutya kwiCalcium kunye noVitamin D. Icandelo leendaba leSizwe lezeMfundo. IWashington, DC. I-PMID: 21796828 www.ncbi.nlm.nih.gov/pubmed/21796828.

Mason JB. Iivithamini, ukulandelela iiminerali, kunye nezinye izinto ezincinci. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Umhla wama-25. IPhiladelphia, PA: Elsevier Saunders; I-2016: isahluko 218.

Amaziko kaZwelonke wezeMpilo. Iphepha lokwenyani lokutya: ikhalsiyam. ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Ukuhlaziywa kweSeptemba 26, 2018. Ifikeleleke ngo-Epreli 10, 2019.

Isiseko seSizwe se-Osteoporosis. Isikhokelo sikagqirha kuthintelo kunye nonyango lwe-osteoporosis. Ikopi, inguqulelo 1. www.bonesource.org/clinical- isikhokelo. Ukuhlaziywa kwe-Epreli 1, 2014. Ifikeleleke ngo-Epreli 10, 2019.

USalwen MJ. Iivithamini kunye nokulandela umkhondo. Ku: McPherson RA, Pincus MR, ii-eds. Ukuchongwa kweKlinikhi kaHenry kunye noLawulo ngeendlela zeLebhu. Umhla we-23. ISt Louis, MO: Elsevier; I-2017: isahluko 26.

Isebe lezoLimo laseMelika. UkutyaData okuphakathi. fdc.nal.usda.gov/index.html. Kufumaneka ngo-Apreli 10, 2019.