Izixhobo zeCalcium: Ngaba kufuneka uzithathe?

Umxholo

• Kutheni ufuna iCalcium?
• Ngubani omele athathe iZongezelelo zeCalcium?
• Izibonelelo zeCalcium Supplements
• Banokunceda ekuthinteleni ukulahleka kwamathambo kubafazi basePostmenopausal
• Banokukunceda ngokulahleka kwamafutha
• I-calcium inokunceda ukunciphisa umngcipheko womhlaza wekolon
• Izibonelelo zinokukunceda ekuphuculeni iiMakethi zeMetabolic
• Iingozi ezinokubakho zeZongezelelo zeCalcium
• Banokwandisa umngcipheko weSifo sentliziyo
• Amanqanaba aPhakamileyo anokuDityaniswa noMhlaza weProstate
• Umngcipheko wamatye eentso unokunyuka
• Amanqanaba aphezulu e-calcium egazini lakho
• Izinto ekufuneka ziqwalaselwe xa uthatha iiCalcium Supplements
• Ufanele uthathe malini?
• Unokufuna ukwahlula idosi
• Unxibelelwano lwamayeza
• Ubungozi beCalcium eninzi
• Iindidi ezahlukeneyo zeCalcium Supplements
• Ikhalsiyam yeCarbonate
• ICitrate yeCalcium
• Imithombo yokutya yeCalcium
• Thatha uMyalezo waseKhaya

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Abantu abaninzi bathatha izongezo zecalcium ngethemba lokomeleza amathambo abo.

Nangona kunjalo, banokuba neengxaki kunye neengozi zempilo, kubandakanywa nokuphakamisa umngcipheko wesifo senhliziyo ().

Eli nqaku lichaza into ekufuneka uyazi malunga nezongezelelo zekhalsiyam, kubandakanya ukuba ngubani omele azithathe, izibonelelo zazo zempilo kunye nobungozi obunokubakho.

Kutheni ufuna iCalcium?

Umzimba wakho ufuna ikhalsiyam ukwakha kunye nokugcina amathambo omelele. Ngaphezulu kwe-99% yekhalsiyam emzimbeni wakho egcinwe emathanjeni nasezinyweni ().

Kwindlela yegazi, isetyenziselwa ukuthumela iimpawu zemithambo-luvo, ukukhupha iihormone ezinje nge-insulin kunye nokulawula ukuba izihlunu kunye nemithambo yegazi zingena njani zize zihluthe ().

Kubaluleke kakhulu ukuba xa ungayifumani imali ekucetyiswa ngayo ekutyeni kwakho, umzimba wakho uya kuyithatha kumathambo akho kunye namazinyo ukuze uwasebenzise kwenye indawo, utyhafise amathambo akho.

Ke uyifuna kangakanani ikhalsiyam suku ngalunye?

Apha ngezantsi zizindululo zangoku ezivela kwiZiko lezoNyango, ngokobudala ():

• Abafazi abangama-50 nangaphantsi: 1,000 mg ngosuku
• Amadoda 70 nangaphantsi: I-1,000 mg ngosuku
• Abafazi abangaphezu kweminyaka engama-50: 1,200 mg ngosuku
• Amadoda ngaphezulu kwama-70: 1,200 mg ngosuku

Kukwacetyiswa imida ephezulu yokutya ikhalsiyam. Ikepusi yi-2,500 mg ngemini yabantu abadala ukuya kuthi ga kubudala be-50 kunye ne-2,000 mg ngosuku kubantu abadala ngaphezulu kwe-50 ().

Kuyenzeka ukuba ufumane izixa ezaneleyo ngokutya kwakho. Ukutya okukuqulathe kubandakanya iimveliso zobisi, imifuno ethile enamagqabi, amandongomane, iimbotyi kunye netofu.

Nangona kunjalo, abantu abangadli ngokwaneleyo ukutya okune-calcium eninzi banokucinga ngokuthatha izongezo.

Okukwintsusa: Umzimba wakho usebenzisa ikhalsiyam ukwakha amathambo omeleleyo, uthumele iimpawu zemithambo-luvo kunye nezihlunu zesivumelwano. Ngelixa kunokwenzeka ukuba ufumane okwaneleyo ekutyeni kwakho, abanye abantu banokufuna ukuqaphela izongezo.

Ngubani omele athathe iZongezelelo zeCalcium?

Xa ukutya kwakho kwe-calcium kungonelanga, umzimba wakho uya kuyisusa i-calcium emathanjeni akho, ubenze buthathaka kwaye baphuke. Oku kunokubangela i-osteoporosis.

Kuba abasetyhini besemngciphekweni omkhulu we-osteoporosis, oogqirha abaninzi bacebisa ukuba bathathe izongezo zekhalsiyam, ngakumbi emva kokufikelela exesheni.

Ngenxa yoku, abasetyhini abadala kunamathuba amaninzi okuthatha izongezo zekhalsiyam ().

Ukuba awuyifumani imali ekucetyiswa ngayo kukutya kwakho, izongezo zinokunceda ukugcwalisa isikhewu.

Unokujonga kwakhona ukongezwa kwecalcium ukuba:

• Landela ukutya kwevegan.
• Yiba neprotein ephezulu okanye ukutya okunesodiyam ephezulu, enokubangela ukuba umzimba wakho ukhuphe ikhalsiyam eninzi.
• Yiba nemeko yempilo ethintela amandla omzimba wakho wokufunxa ikhalsiyam, njengesifo sikaCrohn okanye isifo sokudumba kwamathumbu.
• Baphathwa nge-corticosteroids ixesha elide.
• Unamathambo.

Okukwintsusa: Izongezo zeCalcium zinokunceda abo bangayifumaniyo ikhalsiyam eyaneleyo ekutyeni nakwabasetyhini abaye bafikelela exesheni.

Izibonelelo zeCalcium Supplements

Izongezo zeCalcium zinokuba nezibonelelo ezininzi zempilo.

Banokunceda ekuthinteleni ukulahleka kwamathambo kubafazi basePostmenopausal

Emva kokuyeka ukuya exesheni, abafazi baphulukana nobunzima bethambo ngenxa yokwehla kwe-estrogen.

Ngethamsanqa, izongezo zinokunceda. Izifundo ezininzi ziphakamise ukuba ukunika i-postmenopausal kwabasetyhini i-calcium supplements - ihlala ijikeleze i-1,000 mg ngosuku-kunokunciphisa ukophuka kwethambo ngo-1-2% ().

Iziphumo zibonakala zizezona zinkulu kubafazi abane-calcium ephantsi kunye nakwiminyaka emibini yokuqala yokuthatha izongezo.

Kwaye, kubonakala ngathi akukho sibonelelo songezelelweyo sokuthatha idosi ezinkulu ().

Banokukunceda ngokulahleka kwamafutha

Izifundo zidibanise ukutya okune-calcium esezantsi kunye nesalathiso sobunzima bomzimba (BMI) kunye neepesenti ephezulu yamanqatha omzimba ().

Uphononongo lwango-2016 luvavanye iziphumo zokunika isongezelelo se-calcium yemihla ngemihla engama-600-mg calcium kubafundi abatyebe kakhulu nabatyebe kakhulu abathatha ikhalsiyam ephantsi kakhulu.

Uphononongo lufumanise ukuba abo banikwe isongezelelo esine-600 mg ye-calcium kunye ne-125 IU ye-vitamin D balahle amanqatha amaninzi emzimbeni kukutya okuthintelwe ikhalori kunabo bangakhange bafumane isongezelelo ().

Ihlala icetyiswa ukuba ithathe ivithamin D ngecalcium, kuba iyayiphucula ukufakwa kwayo.

I-calcium inokunceda ukunciphisa umngcipheko womhlaza wekolon

Ngokutsho kolunye uphando olukhulu, i-calcium evela kwiimveliso zobisi kunye nezongezelelo zinganciphisa umngcipheko womhlaza wekolon ().

Uphengululo lwangaphambili lwezifundo ezili-10 zafumana iziphumo ezifanayo ().

Izibonelelo zinokukunceda ekuphuculeni iiMakethi zeMetabolic

Izifundo ezininzi zicebise ukuba ukuthatha ii-calcium supplements kunokuphucula ukumakisha, ngakumbi xa kuthathwe ivithamin D.

Kwisifundo sango-2016, ama-42 abasetyhini abakhulelweyo bathatha izongezo eziqukethe ikhalsiyam kunye nevithamin D. Amanqaku abo eemetaboliki aphuculweyo, kubandakanya uxinzelelo lwegazi kunye neempawu zokukrala.

Olunye uphando lubonakalisile ukuba abantwana babafazi abathathe izongezo zecalcium ngelixa bekhulelwe banegazi elisezantsi beneminyaka esixhenxe kunabantwana boomama abangazithathanga ().

Kuphononongo lwakutsha nje, ngaphezulu kwe-100 yokukhuluphala, abafazi abane-vitamin D abanesifo se-polycystic ovary syndrome (i-PCOS) banikwe ikhalsiyam kunye nevithamin D yokuxhasa okanye ipilisi ye-placebo.

Abo bathathe isongezelelo babonisa ukuphuculwa kweempawu zokukrala, inqanaba le-insulin kunye ne-triglyceride (,).

Nangona kunjalo, olunye uphononongo alibonisanga phuculo kwiiprofayili ze-metabolic ze-dieters ezithathe izongezo eziqukethe zombini i-calcium kunye ne-vitamin D ().

Okukwintsusa: Izifundo zidibanise ukuthatha izongezo zecalcium ngomngcipheko ophantsi womhlaza wekolon kunye noxinzelelo lwegazi, kunye nelahleko yamafutha kunye nokonyuka koxinano lwethambo.

Iingozi ezinokubakho zeZongezelelo zeCalcium

Uphando olutshanje lubonisa ukuba i-calcium supplements ingabangela iingxaki zempilo. Nangona kunjalo, ubungqina buxubekile.

Banokwandisa umngcipheko weSifo sentliziyo

Mhlawumbi elona cebiso liphikisayo malunga nokongezwa kwecalcium kukuba banokwandisa umngcipheko wezinye iintlobo zesifo sentliziyo, kubandakanya isifo sentliziyo kunye nokubetha.

Kwiminyaka eliqela edlulileyo, abaphandi bapapashe iziphumo ezichaseneyo kule khonkco (,,,,,,,,,,).

Uphando olongezelelekileyo luyafuneka ukumisela isiphumo sokongezwa kwecalcium kwimpilo yentliziyo.

Ezinye iingcali ziphakamise ukuba ukuthatha i-calcium ene-vitamin D kunokunciphisa umngcipheko onokubakho, kodwa oku kufuneka kufundwe ngakumbi (,).

Amanqanaba aPhakamileyo anokuDityaniswa noMhlaza weProstate

Amanqanaba aphezulu e-calcium angadibaniswa nomhlaza wesibeletho, nangona uphando olukule khonkco luyaphikisana.

Kwizifundo ezininzi, uninzi lwazo bekuqwalaselwe, abaphandi bafumanise ukuba ukutya okuphezulu kwe-calcium kunokunxulunyaniswa nomngcipheko okhulayo womhlaza webele (,,,,).

Nangona kunjalo, uphononongo olulawulwa ngokungakhethiyo olunike amadoda angama-672 nokuba yongezwa ngecalcium okanye i-placebo yonke imihla kangangeminyaka emine ibonakalisile ukuba abathathi-nxaxheba abanawo umngcipheko okhulayo womhlaza webele.

Ngapha koko, abathathi-nxaxheba abathathe isongezelelo babenamatyala ambalwa omhlaza wesibeletho ().

Olunye uphando lucebise ukuba iimveliso zobisi zingangunobangela. Uphengululo lwamanqaku angama-32 axele ukuba ukutya iimveliso zobisi- kodwa hayi izongezo zekhalsiyam- kunxulunyaniswa nomngcipheko okhulayo womhlaza webele ().

Umngcipheko wamatye eentso unokunyuka

Kukho ubungqina bokuba izongezo zekhalsiyam zonyusa umngcipheko wamatye ezintso.

Olunye uphononongo lwanikezela ngaphezulu kwama-36,000 abasetyhini abasemva kwamadoda okanye isongezelelo semihla ngemihla esine-1,000 mg ye-calcium kunye ne-400 IU ye-vitamin D okanye ipilisi ye-placebo.

Iziphumo zibonise ukuba abo bathathe isongezelelo banomngcipheko okhulayo wamatye ezintso ().

Ngapha koko, ngelixa abasebenzisi bokuncedisa kolu phando befumana ukonyuka ngokubanzi kokuqina kwethambo le-hip, babengenamngcipheko uphantsi wokuqhekeka kwe-hip.

Ukutya ngaphezulu kwe-2,000 mg ye-calcium ngosuku ekutyeni okanye kwizongezo zakho kunxulunyaniswa nomngcipheko okhulayo wamatye ezintso, ngokwe-Institute of Medicine ().

Eminye imithombo ithi umngcipheko wamatye ezintso uyanda xa ukutya kwecalcium kugqitha kwi-1,200-1,500 mg ngosuku ().

Amanqanaba aphezulu e-calcium egazini lakho

Ukuba ne-calcium eninzi egazini lakho kukhokelela kwimeko ebizwa ngokuba yi-hypercalcemia, ebonakaliswa ziimpawu ezininzi ezimbi, kubandakanya iintlungu zesisu, isicaphucaphu, ukucaphuka noxinzelelo.

Ingabangelwa zizinto ezininzi, kubandakanya ukomisa, imeko ye-thyroid kunye nokuthatha amanqanaba aphezulu e-calcium supplements.

Ukunyusa i-vitamin D ngokugqithileyo kunokukhokelela kwi-hypercalcemia ngokukhuthaza umzimba wakho ukuba uthathe i-calcium engakumbi ekudleni kwakho.

Okukwintsusa: Izongezo zeCalcium zinokunyusa umngcipheko wesifo sentliziyo kunye nomhlaza webele, nangona ikhonkco lingacacanga. Amanqanaba aphezulu kakhulu e-calcium kuwo nawuphi na umthombo anokuba neziphumo ezibi kwezempilo.

Izinto ekufuneka ziqwalaselwe xa uthatha iiCalcium Supplements

Ukuba uthatha izongezo zekhalsiyam, kukho izinto ezininzi ekufuneka uzazi.

Ufanele uthathe malini?

Izongezo zeCalcium zinokunceda ukuzalisa umsantsa phakathi kobungakanani becalcium oyifumanayo kwisidlo sakho kunye nokuba ufuna kangakanani ngosuku.

Khumbula, inani elicetyiswayo kubantu abadala li-1,000 mg ngosuku kwaye lonyuka laya kwi-1,200 mg ngemini kubafazi abangaphezu kwama-50 kunye namadoda angaphezu kwama-70.

Ke ngoko, ukuba uhlala ujikeleza i-500 mg ngemini ngokutya kwaye ufuna i-1,000 mg ngosuku, emva koko unokuthatha isongezelelo se-500-mg mihla le ().

Nangona kunjalo, khetha idosi yakho ngobulumko. Ukuthatha ikhalsiyam engaphezulu kunaleyo uyifunayo kunokubangela iingxaki ().

Unokufuna ukwahlula idosi

Kubalulekile ukujonga inani le-calcium kwisongezelelo osikhethileyo.

Umzimba wakho awukwazi ukufunxa iidosi ezinkulu zawo ngaxeshanye. Iingcali zicebisa ukuba ungathathi ngaphezulu kwe-500 mg ngexesha kwifom yokongeza ().

Unxibelelwano lwamayeza

Qiniseka ukuba uxelela ugqirha kunye nosokhemesti ukuba uthatha izongezo zekhalsiyam, kuba zinokuphazamisa indlela umzimba wakho uwenza ngayo amayeza athile, kubandakanya i-antibiotics kunye nentsimbi.

I-calcium ikhuphisana nentsimbi, i-zinc kunye ne-magnesium yokufunxa. Ukuba usilela kuyo nayiphi na kwezo minerali kwaye kufuneka uthathe izongezo zekhalsiyam, zama ukuzithatha phakathi kokutya ().

Ngale ndlela i-calcium ayinakufane ithintele ukufunxwa kwe-zinc, i-iron kunye ne-magnesium oyityayo kwisidlo sakho.

Ubungozi beCalcium eninzi

Khumbula, udinga kuphela i-1,000-1,200 mg ye-calcium ngosuku ngalunye. Akukho sibonelelo sokuthatha ngaphezulu koko. Ngapha koko, unokufumana iingxaki xa usenza njalo.

Iingxaki zibandakanya ukuqhina, i-hypercalcemia, i-calcium buildup kwizicubu ezithambileyo kunye nengxaki yokufunxa isinyithi kunye ne-zinc ().

Okukwintsusa: Xa uthatha izongezo zekhalsiyam, kubalulekile ukuba uqwalasele uhlobo, isixa nokuba zinokudibana na namanye amayeza owathathayo.

Iindidi ezahlukeneyo zeCalcium Supplements

Izongezo zeCalcium zivela ngeendlela ezahlukeneyo, kubandakanya iipilisi, iicapsule, ukuhlafuna, ulwelo kunye nomgubo.

Umahluko ophambili phakathi kwezi ntlobo zezongezelelo yi ifom zekhalsiyam eziqulathe.

Ezona ndlela zimbini ziphambili zezi:

• Ikhalsiyam carbonate
• I-calcium citrate

Ezi fom zimbini ziyahluka kubungakanani be-elemental calcium yazo eziqulethwe kwaye zifunxwe kangakanani. I-calcium yento ibhekisa kwisixa se-calcium ekhoyo kwindawo leyo.

Ikhalsiyam yeCarbonate

Le yeyona fomu ibiza ixabiso eliphantsi kwaye ifumaneka ngokubanzi. Inama-40% e-calcium elemental kwaye ke ihlala ihambisa ikhalsiyam eninzi kwindawo encinci.

Nangona kunjalo, le fomu inokubangela iziphumo ebezingalindelekanga, ezinje ngegesi, ukudumba kunye nokuqunjelwa. Kuyacetyiswa ukuba i-calcium carbonate ithathwe kunye nokutya ukuze kuthathwe ngokufanelekileyo ().

ICitrate yeCalcium

Le fomu ibiza kakhulu. Iipesenti ezingamashumi amabini ananye ze-calcium engundoqo, oku kuthetha ukuba unokufuna ukuthatha iipilisi ezininzi ukuze ufumane inani le-calcium oyifunayo.

Nangona kunjalo, ithathwa ngokulula ngakumbi kune-calcium carbonate kwaye inokuthathwa kunye okanye ngaphandle kokutya.

I-calcium citrate yindlela ekhuthazwayo kubantu abane-bowel syndrome.

Kukwalukhetho olungcono kwabo banamazinga asezantsi esisu esiswini, imeko exhaphakileyo kubantu abadala kunye nabo bathatha amayeza e-acid reflux ().

Okukwintsusa: Ezimbini iindlela eziphambili zokuncedisa ikhalsiyam yicalcium carbonate kunye necalcium citrate. I-calcium carbonate ifuna ukuthathwa kunye nokutya kwaye ayisebenzi kangako ukuba unamanqanaba asezantsi esisu esiswini.

Imithombo yokutya yeCalcium

Kungcono ukufumana izondlo ekutyeni kunokuncedisa.

Nangona kunjalo, ukuba ucinga ukuba awufumani calcium ineleyo ekudleni kwakho, cinga ngokutya ngakumbi oku kutya:

• Ideri, kubandakanya ubisi, itshizi kunye neyogathi
• Intlanzi enkonkxiweyo enamathambo, njenge salmon okanye isardadi
• Eminye imifuno enamagqabi kubandakanya imifuno ekholekileyo, isipinatshi kunye ne-kale
• Edamame kunye tofu
• Iimbotyi neelentile
• Ukutya okuqinileyo kunye neziselo

Okukwintsusa: Unokufumana yonke ikhalsiyam oyifunayo suku ngalunye ekutyeni. Ukutya okune-calcium eninzi kubandakanya iyogathi, imifuno ethile enamagqabi, itofu kunye nentlanzi enkonkxiweyo.

Thatha uMyalezo waseKhaya

Izongezo zeCalcium zinokunceda abantu abasemngciphekweni we-osteoporosis, kunye nabo bangafumani calcium ngokwaneleyo kwizidlo zabo.

Ngelixa olunye uphando lubonisa unxibelelwano phakathi kokuncedisa ikhalsiyam kunye nesifo sentliziyo, ikhonkco alicaci.

Nangona kunjalo, kuyaziwa ukuba ukufumana ngaphezulu kwexabiso elicetyiswayo le-calcium kuwo nawuphi na umthombo kunokuphakamisa umngcipheko wamatye ezintso.

Izongezo zeCalcium mhlawumbi zilungile kwiidosi ezincinci, kodwa eyona ndlela yokufumana ikhalsiyam kukutya. Zama ukubandakanya iintlobo ezahlukeneyo zokutya okune-calcium ekutyeni okutyayo, kubandakanya nemithombo engeyiyo yobisi.