Nini ukuthatha isongezelelo se calcium

Umxholo

• Ingozi yokongezwa kwecalcium egqithisileyo
• Nini ukuthatha izongezo zecalcium
• Ingcebiso yemihla ngemihla yecalcium kunye novithamini D

Ikhalsiyam sisimbiwa esifunekayo emzimbeni kuba, ukongeza ekubeni yinxalenye yolwakhiwo lwamazinyo kunye namathambo, ikwabaluleke kakhulu ekuthumeleni iimpembelelo zemithambo-luvo, ukukhupha iihomoni ezithile, kunye negalelo kuthintelo lwezihlunu.

Nangona i-calcium inokungeniswa ekudleni, ngokusebenzisa ukutya okune-calcium njengobisi, ii-almonds okanye i-basil, ihlala ifuna ukufakwa njengesongezo, ngakumbi kubantu abangadli ngokwaneleyo ngezimbiwa okanye ebantwaneni. kunye nabantu abadala, abafuna ngaphezulu.

Ngaphandle kokuba ibalulekile emzimbeni, i-calcium engaphezulu nayo inokubangela iingxaki ezinje, njengamatye ezintso, kwaye, ke, nakuphi na ukongezwa kwale minerali kufuneka kuvavanywe kwaye kukhokelwe ngugqirha okanye ngumondli.

Ingozi yokongezwa kwecalcium egqithisileyo

Ukunyusa i-calcium kunye novithamini D okonyusa umngcipheko woku:

• Izintso ngamatye; ukubalwa kwemithambo yegazi;
• Thrombosis; ukuvaleka kweenqanawa;
• Ukunyusa uxinzelelo lwegazi, ukubetha kunye nokuhlaselwa yintliziyo.

Ukugqagqana kwecalcium kwenzeka ngenxa yokuba ukongeza kwisongezelelo, le minerali ikwasetyenziswa ngokutya, kunye nobisi kunye nezinto ezivela kuzo njengeyona mithombo iphambili. Jonga uluhlu olupheleleyo lokutya okune-calcium ukuze ukuxhaswa kungafuneki.

Nini ukuthatha izongezo zecalcium

I-calcium kunye ne-vitamin D izongezo zinconywa ngokukodwa kubafazi kwi-hormone yonyango yokutshintshwa, njengoko yile ndlela umngcipheko we-osteoporosis unciphisa ngayo.

Ke ngoko, abasetyhini abangenayo indawo yokubuyisela i-hormone kufuneka bathathe kuphela izongezo ezine-vitamin D3, eyifom engasebenziyo yale vithamini, eya kuthi isebenze zizintso kuphela kwimilinganiselo eyimfuneko emzimbeni. Vitamin D ibalulekile ekwandiseni ukufakwa kwecalcium emathunjini kunye nokomeleza amathambo. Jonga izibonelelo ezi-6 zevithamini D.

Ingcebiso yemihla ngemihla yecalcium kunye novithamini D

Kwabafazi abangaphezulu kwama-50, ukutya okucetyiswayo kwe-calcium yi-1200 mg ngosuku kunye ne-10 mcg ngosuku lwevithamini D. Ukutya okunempilo kunye nokwahlukahluka kunika ezi zondlo ngexabiso elaneleyo, kwaye kubalulekile ukuthambiswa lilanga. Yonke imihla okungenani imizuzu eli-15 yokwanda Imveliso ye-vitamin D.

Ke, ukongezwa kwezi zakhamzimba emva kokuyeka ukuya exesheni kufuneka kuvavanywe ngugqirha ngokweemeko zempilo yomfazi, imikhwa yokutya kunye nokusetyenziswa kwonyango olubuyisela i-hormone.

Ukuthintela isidingo sokuthatha izongezo, jonga indlela yokuqinisa amathambo ngexesha lokuyeka ukuya exesheni.