I-calcium - imisebenzi kunye nalapho unokufumana khona

Umxholo

• Imisebenzi yeCalcium
• Ukutya okune-calcium eninzi
• Ukufunxa ikhalsiyam
• Ingcebiso ngeCalcium

I-calcium iyiminerali ebalulekileyo kulwakhiwo kunye nokugcinwa kwamathambo kunye namazinyo, ukongeza ekubeni kubaluleke kakhulu ekunciphiseni izihlunu kunye nokuhanjiswa kweentshukumisa zentliziyo.

Kuba isetyenziswa kakhulu ngumzimba, kubalulekile ukuba ikhalsiyam ityiswe izixa ezoneleyo, ngakumbi ngexesha lobuntwana, njengoko kunjalo kweli nqanaba lobomi apho amathambo namazinyo akhiwa khona, anokusebenza kwixesha elizayo njengendawo yokugcina ikhalsiyam kwiimeko zokukhubazeka.

Imisebenzi yeCalcium

I-calcium ibandakanyeka kwimetabolism yazo zonke iiseli emzimbeni, yenza imisebenzi enje:

1. Yomeleza kwaye unike ulwakhiwo kumathambo namazinyo;
2. Thatha inxaxheba ekunqandeni igazi;
3. Ukuhambisa iimvakalelo zemithambo-luvo;
4. Vumela ukunciphisa imisipha;
5. Gcina ibhalansi ye-pH yegazi;

Kuba isetyenziswa kakhulu emzimbeni, ukutya ikhalsiyam ephantsi kunokubangela ukunqongophala kwale minerali, ethi isuswe emathanjeni ukuze yenze eminye imisebenzi emzimbeni. Xa le meko ihlala ixesha elide, iingxaki ezinjenge-osteopenia kunye ne-osteoporosis, ezibuthathaka emathanjeni, zinokuvela. Funda ukuba ungaziqonda njani iimpawu zokunqongophala kwecalcium.

Ukutya okune-calcium eninzi

I-calcium inokufumaneka ekutyeni okunje ngobisi, iyogathi, itshizi kunye nezinye izinto, kunye nakwiisardadi ezinkonkxiweyo, amandongomane eBrazil, iiamangile, amandongomane kunye netofu.

Ukuze umntu omdala afikelele kwisixa sakhe se-calcium ngosuku, kufuneka atye malunga ne-200 ml yobisi + isilayi ezintathu zeshizi yeMinas + 1 yeyogathi yendalo ngosuku, umzekelo. Nangona kunjalo, amaxesha amaninzi akukho mfuneko yokutya iimveliso zobisi ezininzi ukuze zibe ne-calcium eyaneleyo, njengoko ezinye inyama kunye nemifuno ikwanazo nezixa ezaneleyo zalesi sondlo. Jonga inani lecalcium ekutyeni.

Ukufunxa ikhalsiyam

Ukuze icalcium ifunxwe ngokufanelekileyo, kubalulekile ukuba ingeniswe ngaphandle kokutya okune-caffeine, i-iron, ekhoyo ikakhulu enyameni, kunye neefytates kunye nee-oxalates, ezikhoyo kwimifuno efana neembotyi kunye nesipinatshi.

Enye into ebalulekileyo ekufunxweni kwe-calcium bubukho beVitamin D, evuselela amathumbu ukuba afunxe i-calcium engenisiweyo kwaye yonyuse ukulungiswa kwe-calcium emathanjeni. Nangona kunjalo, ngaphandle kobisi, bambalwa ukutya okunotyebileyo kwi-Vitamin D, eveliswa ikakhulu xa ulusu luchanekile elangeni ngaphandle kokusebenzisa i-sunscreen.

Ukongeza ekutyeni, ukwenza imisebenzi yomzimba, ngakumbi leyo ibandakanya ifuthe, njengokubaleka okanye ukuhamba, ikwandisa ukusebenza kokufakwa kwecalcium kunye nokukhuthaza ukuqokeleleka kwayo kubunzima bethambo. Bona ezinye iingcebiso zokuphucula ukufakwa kwecalcium.

Ingcebiso ngeCalcium

Ingcebiso ngecalcium ngosuku ziyahluka ngokobudala, njengoko kubonisiwe ngezantsi:

• 1 ukuya kwiminyaka emi-3: i-500 milligrams
• Iminyaka emi-4 ukuya kwe-8: i-800 milligrams
• Iminyaka eli-9 ukuya kweli-18: i-1,300 milligrams
• Iminyaka engama-19 nama-50: iimiligram eziliwaka
• ukusukela kwiminyaka engama-50 ubudala: i-1,200 milligrams
• Abafazi abakhulelweyo ukuya kuthi ga kwi-18 iminyaka: i-1,300 milligrams
• Abafazi abakhulelweyo emva kweminyaka eli-18: 1,000 milligrams

Ubuntwana sisigaba sobomi apho i-calcium ibalulekile ekwenzeni amathambo aqinileyo, aqinileyo kunye nokukhula ixesha elide kwaye libanzi, ukongeza ekubeni lixesha lokwenziwa kwamazinyo. Sele kudlule iminyaka engama-50, imfuneko yokunyuka kwecalcium ukuthintela iingxaki ezinje nge-osteoporosis, exhaphake ingakumbi kwabasetyhini emva kokuyeka ukuya exesheni.