Iinyani ezi-8 ezikhawulezayo malunga neCalcium

Umxholo

• 1. I-calcium idlala indima kwimisebenzi yomzimba wakho
• 2. Umzimba wakho awuvelisi calcium
• 3. Udinga ivithamin D ukuze ukwazi ukufunxa ikhalsiyam
• 4. I-calcium ibaluleke ngakumbi kubafazi
• 5. Imali ecetyiswayo ixhomekeke kubudala bakho
• 6. Ukungabikho kwe-calcium kunokukhokelela kwezinye izinto zempilo
• 7. Izongezo zeCalcium zinokukunceda ufumane isixa esifanelekileyo
• 8. I-calcium eninzi inokuba neziphumo ezibi
• Ukuthatha

I-calcium sisondlo esibalulekileyo esidinga umzimba wakho kwimisebenzi emininzi esisiseko. Funda ukuze ufunde ngakumbi malunga nale minerali kunye nokuba ungafumana malini.

1. I-calcium idlala indima kwimisebenzi yomzimba wakho

I-calcium idlala indima kuninzi lwemisebenzi esisiseko yomzimba wakho. Umzimba wakho udinga i-calcium ukuze ujikeleze igazi, uhambise izihlunu, kwaye ukhuphe iihormoni. Ikhalsiyam ikwanceda ukuthwala imiyalezo evela kwingqondo yakho iye kwamanye amalungu omzimba wakho.

I-calcium yeyona ndawo iphambili yamazinyo kunye nempilo yamathambo ngokunjalo. Yenza amathambo akho omelele kwaye aqine. Unokucinga ngamathambo akho njengendawo yokugcina umzimba we-calcium. Ukuba awufumani calcium ineleyo ekudleni kwakho, umzimba wakho uya kuyithatha emathanjeni akho.

2. Umzimba wakho awuvelisi calcium

Umzimba wakho awuyivelisi calcium, ngoko ke kufuneka uthembele kwisidlo sakho ukuze ufumane ikhalsiyam oyifunayo. Ukutya okuphezulu kwi-calcium kubandakanya:

• Iimveliso zobisi ezinje ngobisi, itshizi kunye neyogathi
• imifuno eluhlaza emnyama njenge-kale, isipinatshi, kunye ne-broccoli
• iimbotyi ezimhlophe
• isardadi
• isonka esine-calcium, isiriyeli, iimveliso zesoya, kunye neencindi zeorenji

3. Udinga ivithamin D ukuze ukwazi ukufunxa ikhalsiyam

Umzimba wakho ufuna ivithamin D ukuze ufumane i-calcium. Oko kuthetha ukuba awuzukuxhamla ngokupheleleyo kukutya okune-calcium enezityebi ukuba uphantsi ku-vitamin D.

Unokufumana ivithamin D kukutya okuthile, okunje ngeesalmon, izikhupha zamaqanda, kunye namanye amakhowa. Njenge-calcium, ezinye iimveliso zokutya zinevithamini D eyongezwe kuzo. Umzekelo, ubisi luhlala longeze ivithamini D.

Ilanga ngowona mthombo wakho wevithamini D. Ulusu lwakho ngokwendalo luvelisa ivithamin D xa lubekwe elangeni. Abo banesikhumba esimnyama abavelisi ivithamin D ngokunjalo, ngenxa yoko izongezo zinokuba yimfuneko ukunqanda ukusilela.

4. I-calcium ibaluleke ngakumbi kubafazi

Izifundo ezininzi zibonisa ukuba i-calcium inokunciphisa iimpawu ze-premenstrual syndrome (PMS). Oku kugqityiwe kwelokuba abasetyhini abane-PMS banokutya okuncinci kwe-calcium kunye ne-magnesium, kunye namanqanaba asezantsi e-serum.

5. Imali ecetyiswayo ixhomekeke kubudala bakho

Wazi njani ukuba ufumana i-calcium ngokwaneleyo? Amaziko kaZwelonke ezeMpilo (NIH) athi abantu abadala kufuneka bafumane i-1,000 mg yonke imihla. Abafazi abangaphezu kweminyaka engama-50 nangexesha lokukhulelwa kunye nokuncancisa, i-NIH icebisa i-1,200 mg yonke imihla.

Ikomityi enye ye-skim, i-fat-fat, okanye ubisi olupheleleyo luqukethe malunga ne-300 mg ye-calcium. Jonga isikhokelo esincedayo se-UCSF ukubona ukuba ingakanani ikhalsiyam kukutya okuqhelekileyo okuqhelekileyo.

6. Ukungabikho kwe-calcium kunokukhokelela kwezinye izinto zempilo

Ukunqongophala kwecalcium kunokukhokelela kweminye imicimbi yezempilo. Kubantu abadala, ikhalsiyam encinci kakhulu inokwandisa umngcipheko wokuba ne-osteoporosis, okanye amathambo abuthathaka kunye namathambo aphuka ngokulula. I-Osteoporosis ixhaphake kakhulu kubafazi abadala, yiyo loo nto i-NIH icebisa ukuba basebenzise i-calcium engaphezulu kunaleyo bayenzayo.

I-calcium ibalulekile ebantwaneni njengoko bekhula kwaye bekhula. Abantwana abangayifumaniyo ngokwaneleyo i-calcium abanokungakhuli ngokupheleleyo, okanye baphuhlise eminye imiba yezempilo.

7. Izongezo zeCalcium zinokukunceda ufumane isixa esifanelekileyo

Asinguye wonke umntu ofumana i-calcium abayidingayo kukutya kuphela. Ukuba awunyamezeli i-lactose, i-vegan, okanye awuyiyo nje imveliso yeemveliso zobisi, unokufumana kunzima ukufumana i-calcium eyaneleyo ekudleni kwakho.

Isongezelelo secalcium sinokunceda ukongeza ikhalsiyam ekudleni kwakho. I-calcium carbonate kunye ne-calcium citrate zezona ndlela zimbini zicetyiswayo zokuncedisa ikhalsiyam.

I-calcium carbonate ayibizi kwaye ixhaphake kakhulu. Inokufumaneka kuninzi lwamayeza antacid. Kufuneka ithathwe kunye nokutya ukuze isebenze kakuhle.

I-calcium citrate ayidingi kuthathwa kunye nokutya kwaye inokuthi ifakwe ngcono ngabantu abadala abanamanqanaba asezantsi esisu esiswini.

Qaphela ukuba i-calcium supplements ineziphumo ebezingalindelekanga. Unokufumana ukuqunjelwa, igesi kunye nokudumba. Izongezo zinokuphazamisa amandla omzimba wakho wokufunxa ezinye izondlo okanye amayeza. Jonga ugqirha wakho ngaphambi kokuqala naziphi na izongezo.

8. I-calcium eninzi inokuba neziphumo ezibi

Nayo nayiphi na izimbiwa okanye isondlo, kubalulekile ukufumana isixa esifanelekileyo. I-calcium eninzi ingaba nemiphumo emibi.

Iimpawu ezinjengokuqunjelwa, irhasi, kunye nokudumba kunokubonisa ukuba ufumana ikhalsiyam eninzi.

I-calcium eyongezelelweyo inokunyusa umngcipheko wamatye eentso. Kwiimeko ezinqabileyo, i-calcium eninzi inokubangela i-calcium egazini lakho. Oku kubizwa ngokuba yi-hypercalcemia.

Abanye oogqirha bacinga ukuba ukuthatha i-calcium supplements kunokunyusa umngcipheko wesifo senhliziyo, kodwa abanye abavumi. Okwangoku, kufuneka uphando olongezelelekileyo ukuze kuqondwe ukuba izongezelelo zecalcium ziyichaphazela njani impilo yentliziyo.

Ukuthatha

I-calcium ibalulekile kwimpilo yakho yonke. Unokufumana i-calcium oyifunayo kwizinto ezininzi ezahlukeneyo zokutya, kwaye ukuba kukho imfuneko, kwizongezelelo. I-calcium isebenza kunye nezinye izondlo ezifana ne-vitamin D, ngoko kubalulekile ukugcina ukutya okunokulinganisela. Njengayo nayiphi na iminerali okanye isondlo, kuya kufuneka ujonge ukutya kwakho i-calcium ukuze ungafumani kakhulu okanye kancinci.