Izongezo zeCalcium

NGUBANI OKUFANELE UKUTHATHA INKXASO YEKHALAMU?

I-calcium yinto ebalulekileyo yezimbiwa emzimbeni womntu. Inceda ekwakheni nasekukhuseleni amazinyo akho namathambo. Ukufumana i-calcium eyaneleyo ngaphezu kwexesha lakho lokuphila kunokunceda ukukhusela i-osteoporosis.

Uninzi lwabantu lufumana i-calcium eyaneleyo kukutya okuqhelekileyo. Ukutya okobisi, imifuno eluhlaza enamagqabi, kunye nokutya okuqiniswe ngecalcium kunamanqanaba aphezulu e-calcium. Umzekelo, 1 indebe (237 ml) yobisi okanye iyogathi ine-300 mg yecalcium. Abafazi abadala kunye namadoda banokufuna i-calcium eyongezelelweyo ukukhusela amathambo abo ekunciphiseni (i-osteoporosis).

Umboneleli wakho wezempilo uya kukuxelela ukuba ufuna ukuthatha ikhalsiyam eyongezelelweyo. Isigqibo sokuthatha i-calcium eyongezelelweyo kufuneka isekwe ekulinganiseni izibonelelo kunye nomngcipheko wokwenza njalo.

IINTLOBO ZOKUXHASA IKHALIKI

Iifom calcium zinokubandakanya:

• Ikhalsiyam carbonate. Iimveliso ezichasayo ezingaphezulu kwekhawuntari (OTC) ziqulathe ikhalsiyam carbonate. Le mithombo yecalcium ayibizi mali ingako. Ipilisi nganye okanye ukuhlafuna kunika i-calcium engama-200 mg okanye ngaphezulu.
• I-calcium citrate. Le yeyona ndlela ibiza kakhulu yecalcium. Ifunxwe kakuhle kwisisu esingenanto okanye esigcweleyo. Abantu abanamanqanaba asezantsi esisu se-asidi (imeko exhaphake kakhulu kubantu abangaphezulu kweminyaka engama-50) bathatha i-calcium citrate engcono kune-calcium carbonate.
• Ezinye iifom, ezinje ngecalcium gluconate, calcium lactate, calcium phosphate: Uninzi lunekhalsiyam encinci kuneefomati zecarbonate kunye nezitrate kwaye aziboneleli ngenzuzo.

Xa ukhetha i-calcium supplement:

• Jonga igama elithi "hlanjululwa" okanye uphawu lwe-United States Pharmacopeia (USP) kwileyibhile.
• Gwema iimveliso ezenziwe ngegobolondo ye-oyster engacaciswanga, isidlo sesithambo, okanye i-dolomite engenayo uphawu lwe-USP. Banokuba namanqanaba aphezulu okukhokela okanye ezinye izinyithi ezinetyhefu.

INDLELA YOKUTHATHA IKHALASI EYONGEZIWEYO

Landela ingcebiso yomnikezeli wakho malunga nokuba yimalini eyongezelelweyo i-calcium oyifunayo.

Yandisa idosi yesongezelelo sakho secalcium kancinci. Umboneleli wakho unokucebisa ukuba uqale nge-500 mg ngosuku kangangeveki, emva koko udibanise ngaphezulu kwexesha.

Zama ukusasaza icalcium eyongezelelweyo oyithathayo ngosuku. Sukuthatha ngaphezulu kwama-500 mg ngexesha. Ukuthatha ikhalsiyam imini yonke kuya:

• Vumela i-calcium eninzi ukuba ifakwe
• Sika iziphumo ebezingalindelekanga ezifana negesi, ukudumba, kunye nokuqhinwa

Inani elipheleleyo labantu abadala be-calcium badinga yonke imihla kukutya kunye ne-calcium supplements:

• Kwiminyaka engama-19 ukuya kwengama-50: 1,000 mg / ngosuku
• Iminyaka engama-51 ukuya kuma-70: Amadoda - 1,000 mg / ngosuku; Abafazi - 1,200 mg / ngosuku
• Iminyaka engama-71 nangaphezulu: 1,200 mg / ngosuku

Umzimba ufuna ivithamin D ukunceda ukufunxa ikhalsiyam. Unokufumana ivithamin D ekukhanyeni kwelanga kulusu lwakho nakwindlela otya ngayo. Buza umboneleli wakho ukuba ngaba ufuna ukuthatha isongezelelo se-vitamin D. Ezinye iindlela zokuncedisa i-calcium nazo ziqukethe i-vitamin D.

IZIPHUMO EZIMANDLA NOKHUSELEKO

MUSA ukuthatha ngaphezulu kwexabiso elicetyiswayo lekhalsiyam ngaphandle komboneleli wakho Kulungile.

Zama oku kulandelayo ukuba uneziphumo ebezingalindelekanga ekuthatheni i-calcium eyongezelelweyo:

• Sela iziselo ezingaphezulu.
• Yitya ukutya okunesinga eliphezulu.
• Tshintshela kolunye uhlobo lwecalcium ukuba utshintsho ekutyeni alunakunceda.

Soloko uxelela umboneleli wakho kunye nosokhemesti ukuba uthatha ikhalsiyam eyongezelelweyo. Izongezo zeCalcium zinokutshintsha indlela umzimba wakho owuthathe ngayo amayeza athile. Oku kubandakanya iintlobo ezithile ze-antibiotics kunye neepilisi zentsimbi.

Qaphela oku kulandelayo:

• Ukuthatha i-calcium eyongezelelweyo ngaphezulu kwexesha elide kuphakamisa umngcipheko wamatye ezintso kwabanye abantu.
• I-calcium eninzi inokuthintela umzimba ekufunxeni i-iron, i-zinc, i-magnesium kunye ne-phosphorus.
• Ii-Antacids zinezinye izithako ezinjenge-sodium, i-aluminium, kunye neswekile. Buza umboneleli wakho ukuba ngaba ii-antacids zilungile ukuba ungazisebenzisa njengesongezo se-calcium.

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 www.ncbi.nlm.nih.gov/pubmed/25182228.

I-NIH Osteoporosis kunye neZifo eziNxulumene neZifo zeThambo iZiko leZibonelelo zeLizwe. I-calcium nevithamini D: ibalulekile kuyo yonke iminyaka. Iibhola.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age. Ukuhlaziywa kwe-Okthobha i-2018. Ifikeleleke ngoFebruwari 26, 2019.

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

I-Weber TJ. Unyango. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Umhla wama-25. IPhiladelphia, PA: Elsevier Saunders; I-2016: isahluko 243.