Umzimba wakho wonke wenza izinto ezininzi ngenxa yomntwana osesiswini sakho. Yinto emangalisayo. Kodwa ubusazi na ukuba umzimba wakho ngamanye amaxesha "uyaba" kuwe ukuze uhlangabezane neemfuno zaloo mntwana? Ungakhathazeki, le yindalo. Ngamafutshane, umzimba wakho uthatha i-calcium efunekayo ukwakha amathambo omntwana wakho emathanjeni akho uze uyinike umntwana wakho. Ngoko ke, ukuze amathambo akho aqine kwaye unike umntwana isondlo esifunekayo, ngokuqinisekileyo kufuneka ufumane i-calcium eyongezelelweyo ngeli xesha. Makhe sithethe ngale nto ngokweenkcukacha.
Kutheni le calcium ibaluleke kangaka?
I-calcium yiminerali ebalulekileyo efunekayo emzimbeni wethu. Ukubaluleka kwayo kuphindaphindeka kabini ngexesha lokukhulelwa.
- Ukukhula komntwana: I-calcium ibalulekile ekwakheni amathambo namazinyo aqinileyo kumntwana wakho. Ayipheleli apho, i-calcium ikwafuneka nakwintliziyo yomntwana , ukusebenza kwenkqubo yemithambo-luvo, kunye nokukhula kwemisipha .
- Ngempilo yakho: Ukuba awufumani i-calcium eyaneleyo, umzimba wakho uza kusebenzisa i-calcium egcinwe emathanjeni akho ukuhlangabezana neemfuno zomntwana. Ukuba oku kuyaqhubeka, uya kuba semngciphekweni omkhulu wokufumana izifo ezinciphisa amathambo ezifana ne -osteoporosis kamva ebomini. Ukongeza, i-calcium inceda ukugcina ukujikeleza kwegazi okufanelekileyo kunye nokusebenza kakuhle kwemisipha, kunye nempilo yenkqubo yemithambo-luvo, ethwala imiyalezo esuka engqondweni ukuya kuwo wonke umzimba.
Ingakanani i-calcium oyifunayo ngosuku?
Imizimba yethu ayinakuvelisa ikhalsiyam ngokwayo, ngoko ke kufuneka siyifumane ekutyeni okanye, ukuba kuyimfuneko, kwizongezo njengoko ugqirha esiyalele.
Ngokuqhelekileyo kucetyiswa ukuba umama okhulelweyo afune ubuncinane i-1,000 milligrams (1,000 mg) ye-calcium ngosuku.
Nangona kunjalo, eli nani lisenokuhluka kancinci ngokuxhomekeke kwiminyaka yakho kunye nemeko yempilo yakho, ngoko ke kungcono ukubuza ugqirha wakho ukuba yeyiphi idosi ye-calcium efanelekileyo kuwe.
Ziziphi ukutya ezine-calcium eninzi?
Ngethamsanqa, kukho ukutya okuninzi okutyebileyo kwi-calcium esinokukongeza ekutyeni kwethu kwemihla ngemihla. Ukutya kobisi yeyona nto ibalulekileyo kwezi.
Ungafumana umbono olungileyo ngale nto kwitheyibhile engezantsi.
| Uhlobo lokutya | Ubungakanani | Umxholo weCalcium (uqikelelo) |
|---|---|---|
| Iyogathi (iyogathi enamafutha aphantsi) | Ikomityi e-1 yeelentile (225 grams) | 415 mg |
| Iintlanzi ezifakwe ebhotileni (umz. isalmon, iisardine - ezineeqokobhe) | Iigram ezingama-85 | 180-325 mg |
| Ubisi (olungasuswanga iintsholongwane) | Iglasi e-1 (240 ml) | 300 mg |
| Itshizi (umz. iCheddar) | Iigram ezingama-40 | 307 mg |
| I-Tofu | 1/2 indebe yeentonga | 253 mg |
| Imifuno eluhlaza okwesibhakabhaka (umz. ikale, ispinatshi) | Ikomityi e-1 ephekiweyo | 90-100 mg |
| Ukutya okune-calcium eyomeleleyo | (umz. ijusi yeorenji, ubisi lwesoya, i-cereal yesidlo sakusasa) | 100 - 1,000 mg (jonga ileyibhile) |
Yintoni " i-calcium -fortified"?
Oku kuthetha ukuba i-calcium yongezwe ngendlela yokwenziwa ekutyeni okanye kwisiselo. Umzekelo, ezinye iijusi zeorenji, ubisi lwesoya, kunye neenkozo zesidlo sakusasa ziyafumaneka ngolu hlobo. Ungafumanisa ukuba ingakanani na i-calcium kwimveliso oyithengayo ngokufunda ilebheli.
Izinto ekufuneka uzazi malunga nezongezo ze-calcium
Ngamanye amaxesha kunokuba nzima ukufumana isixa esifanelekileyo se-calcium ekutyeni kuphela. Ingakumbi,
- Ukuba une-aleji kubisi nakwiimveliso zobisi
- Ukuba awukwazi ukumelana ne-lactose
- Ukuba ungumntu otya imifuno kuphela , oko kukuthi, umntu ongazityiyo iimveliso zezilwanyana
Kwimeko enjalo, ugqirha wakho unokucebisa isongezelelo se-calcium esifanelekileyo kuwe.
Khetha uhlobo olukufaneleyo.
Kukho iintlobo ezimbini eziphambili zezongezo zekhalsiyam.
1. ICalcium Carbonate: Le itshiphu kancinci. Nangona kunjalo, ifunxwa ngcono ngumzimba xa ithathwa kunye nokutya. Ngoko ke ukuba ugqirha wakho ukunike le, khumbula ukuyithatha kunye nokutya.
2. I-Calcium Citrate: Le ingasetyenziswa nangaliphi na ixesha, nokuba kutyiwa okanye akutyiwa.
Eyona nto ibalulekileyo kukulandela uhlobo kunye nomlinganiselo ocetyiswe ngugqirha wakho. Kwakhona, iipilisi ezininzi zekhalsiyam ziqulathe ivithamin D. Le yinzuzo eyongezelelweyo kuba ivithamin D inceda umzimba ukuba ufunxe icalcium ngokulula.
Yi-500mg kuphela ngexesha!
Le yinyani ebaluleke kakhulu abantu abaninzi abangayaziyo. Umzimba wethu unokufunxa malunga ne-500mg yecalcium ngexesha elinye. Oku kuthetha ukuba ukuba uthatha ipilisi ye-1000mg ngexesha elinye, inxalenye yayo inokuchithwa.
Ngoko ke, ukuba idosi yakho yemihla ngemihla yi-1000mg, kungcono kakhulu ukuthatha iipilisi ezimbini ze-500mg ezahlulwe zibe ziidosi ezimbini, enye kusasa nenye ebusuku. Cela iingcebiso kugqirha wakho malunga noku.
Ngaba usadinga i-calcium ngexesha lokuncancisa?
Ewe, ngokuqinisekileyo. Uxanduva lwakho alupheli emva kokuba ufumene umntwana wakho. Kubalulekile ukufumana i-calcium eyaneleyo kulo lonke uhambo lwakho lokuncancisa. Uphando lubonise ukuba ngexesha lokuncancisa, uxinano lwamathambo kamama lunokwehla okwethutyana nge-3% ukuya kwi-5%, njengoko i-calcium ethile ilahleka ngobisi lwakhe.
Kodwa ungakhathazeki. Ukuba uyaqhubeka nokutya ukutya okune-calcium eninzi kwaye uthatha izongezo njengoko ugqirha wakho ekuyalele, amathambo akho aya kuphinda aphile kwiinyanga ezi-6 emva kokuyeka ukuncancisa.
Masiqaphele nemiphumo emibi kunye neengozi.
Nangona izongezo zekhalsiyam zikhuselekile ngokubanzi, abanye abantu banokufumana iziphumo ebezingalindelekanga ezincinci.
- Ukudumba
- I-Gassy
- Ukuqhinwa
Ukuba oku kuyenzeka kuwe, zama ukuthatha ipilisi yakho ye-calcium kunye nokutya. Okanye, thetha nogqirha wakho malunga nokutshintshela kolunye uhlobo okanye uphawu.
Kwakhona, akulunganga ukuthatha i-calcium eninzi. I-calcium eninzi inokubangela amatye ezintso kwaye iphazamise ukufunxwa kwezondlo ezibalulekileyo emzimbeni ezifana ne-zinc kunye ne-iron . Akukhuthazwa ukuthatha i-calcium engaphezulu kwe-2,500 mg ngosuku ngexesha lokukhulelwa. Ke ngoko, ungaze wandise ukutya kwakho i-calcium ngaphandle kwengcebiso kagqirha.
Umyalezo Wokuya Ekhaya
- Ngexesha lokukhulelwa, zama ukufumana ubuncinci i-1000mg ye-calcium ngosuku ukuze amathambo akho nomntwana wakho aphile kakuhle.
- Yongeza ukutya okutyebileyo kwi-calcium njengobisi, iyogathi, itshizi, intlanzi encinci enamaqokobhe, kunye nemifuno eluhlaza okwesibhakabhaka ekutyeni kwakho kwemihla ngemihla.
- Ukuba kunzima ukufikelela kumlinganiselo ofunekayo ngokutya kuphela, thatha izongezo zekhalsiyam kuphela ngokwengcebiso kagqirha .
- Ukuba uthatha isongezelelo sekhalsiyam, ungadluli kwi-500mg ngexesha, kwaye wahlule umthamo ube ziidosi ezimbini okanye ezintathu imini yonke ukuqinisekisa ukuba umzimba uyafunxa ngokufanelekileyo.
- Ukutya i-calcium kufuneka kuqhubeke nokuba umntwana uncancisa.
- Ungaze uthathe i-calcium engaphezulu kunaleyo uyinikwe ngugqirha wakho. Ukuba uneengxaki, thetha nogqirha wakho.
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