Umzimba wakho wonke wenza imihlatshelo eminingi ngenxa yengane encane esesiswini sakho. Kuyinto emangalisayo. Kodwa bewazi ukuthi umzimba wakho ngezinye izikhathi "uyakweba" ukuze uhlangabezane nezidingo zalowo mntwana? Ungakhathazeki, lokhu kuyimvelo. Kalula nje, umzimba wakho uthatha i-calcium edingekayo ukwakha amathambo engane yakho emathanjeni akho bese uyinika ingane yakho. Ngakho-ke, ukuze ugcine amathambo akho eqinile futhi unikeze ingane ukudla okunomsoco okudingekayo, udinga ngempela ukuthola i-calcium eyengeziwe ngalesi sikhathi. Ake sixoxe ngalokhu ngokuningiliziwe.
Kungani le calcium ibaluleke kangaka?
I-calcium iyiminerali ebalulekile edingwa yimizimba yethu. Ukubaluleka kwayo kuphindeka kabili ngesikhathi sokukhulelwa.
- Ekukhuleni komntwana: I-calcium ibalulekile ekwakheni amathambo namazinyo aqinile enganeni yakho. Akukhona lokho kuphela, kodwa i-calcium iyadingeka nasekushayeni kwenhliziyo komntwana, ekusebenzeni kwesimiso sezinzwa, kanye nasekukhuleni kwemisipha .
- Ngempilo yakho: Uma ungatholi i-calcium eyanele, umzimba wakho uzosebenzisa i-calcium egcinwe emathanjeni akho ukuze uhlangabezane nezidingo zomntwana. Uma lokhu kuqhubeka, uzoba sengozini enkulu yokuthola izifo ezinciphisa amathambo njenge- osteoporosis kamuva ekuphileni. Ngaphezu kwalokho, i-calcium isiza ekugcineni ukujikeleza kwegazi nokusebenza kahle kwemisipha, kanye nempilo yesimiso sezinzwa, esithwala imiyalezo esuka ebuchosheni iye kuwo wonke umzimba.
Ingakanani i-calcium oyidingayo ngosuku?
Imizimba yethu ayikwazi ukukhiqiza i-calcium ngokwayo, ngakho-ke kumelwe siyithole ekudleni noma, uma kudingeka, izithasiselo njengoba kunqunywe udokotela.
Ngokuvamile kunconywa ukuthi umama okhulelwe adinge okungenani ama-milligram ayi-1,000 (1,000 mg) e-calcium ngosuku.
Kodwa-ke, leli nani lingahluka kancane kuye ngeminyaka yakho kanye nesimo sempilo yakho, ngakho-ke kungcono ukubuza udokotela wakho ukuthi iyiphi i-calcium dosage efanele wena.
Yikuphi ukudla okune-calcium ephezulu?
Ngenhlanhla, kunezinhlobo eziningi zokudla okucebile nge-calcium esingazifaka ekudleni kwethu kwansuku zonke. Ukudla kobisi yikona okubaluleke kakhulu kulokhu.
Ungathola umbono omuhle ngalokhu kusukela kuthebula elingezansi.
| Uhlobo lokudla | Usayizi | Okuqukethwe kwe-calcium (cishe) |
|---|---|---|
| I-yogurt (iyogathi enamafutha aphansi) | 1 inkomishi yelentili (225 grams) | 415 mg |
| Inhlanzi ekheniwe (isb. i-salmon, ama-sardine - enamagobolondo) | amagremu angu-85 | 180-325 mg |
| Ubisi (olungafakwanga uphethiloli) | Ingilazi e-1 (240 ml) | 300 mg |
| Ushizi (isb. i-Cheddar) | amagremu angu-40 | 307 mg |
| I-Tofu | 1/2 indebe yezibambo | 253 mg |
| Imifino eluhlaza okwesibhakabhaka (isib. i-kale, isipinashi) | 1 inkomishi ephekiwe | 90-100 mg |
| Ukudla okuqiniswe nge-calcium | (isib. ijusi lewolintshi, ubisi lwesoya, okusanhlamvu kwasekuseni) | 100 - 1,000 mg (bheka ilebula) |
Kuyini " i-calcium -fortified"?
Lokhu kusho ukuthi i-calcium ingezwe ngokwenziwa ekudleni noma esiphuzweni. Isibonelo, amanye amajusi e-orange, ubisi lwe-soy, kanye nokudla kwasekuseni kuyatholakala ngale ndlela. Ungathola ukuthi ingakanani i-calcium emkhiqizweni owuthengayo ngokufunda ilebula.
Izinto okufanele uzazi mayelana nezithako ze-calcium
Ngezinye izikhathi kungaba nzima ukuthola inani elifanele le-calcium ekudleni kuphela. Ikakhulukazi,
- Uma une-allergy kubisi nemikhiqizo yobisi
- Uma ungabekezeleli i-lactose
- Uma ungumuntu odla imifino kuphela , okungukuthi, umuntu ongadli noma yimiphi imikhiqizo yezilwane
Kulesi simo, udokotela wakho angase ancome isithasiselo se-calcium esikufanele.
Khetha uhlobo olukufanele.
Kunezinhlobo ezimbili eziyinhloko zezithako ze-calcium.
1. I-Calcium Carbonate: Lokhu kushibhile kancane. Kodwa-ke, kungcono ukumuncwa ngumzimba uma kuthathwa nokudla. Ngakho-ke uma udokotela wakho ekunike lokhu, khumbula ukukuthatha nokudla.
2. I-Calcium Citrate: Lokhu kungathathwa noma nini, kudliwe noma kungadliwe.
Into ebaluleke kakhulu ukulandela uhlobo kanye nomthamo onconywe udokotela wakho. Futhi, amaphilisi amaningi e-calcium aqukethe i-vitamin D. Lokhu kuyinzuzo eyengeziwe ngoba i-vitamin D isiza umzimba ukuthi umunce i-calcium kalula.
Kuphela ama-500mg ngesikhathi!
Leli iqiniso elibaluleke kakhulu abantu abaningi abangalazi. Umzimba wethu ungamunca cishe u-500mg we-calcium ngesikhathi esisodwa. Lokhu kusho ukuthi uma uthatha iphilisi elingu-1000mg ngesikhathi esisodwa, ingxenye yalo ingase ichitheke.
Ngakho-ke, uma umthamo wakho wansuku zonke ungu-1000mg, kungcono kakhulu ukuthatha amaphilisi amabili angu-500mg ahlukaniswe ngamadosi amabili, elilodwa ekuseni nelinye ebusuku. Cela udokotela wakho iseluleko esengeziwe ngalokhu.
Ingabe usadinga i-calcium ngesikhathi sokuncelisa?
Yebo, impela. Imithwalo yakho yemfanelo ayipheli ngemva kokuthola umntwana wakho. Kubalulekile ukuthola i-calcium eyanele phakathi nohambo lwakho lokuncelisa. Ucwaningo lukhombisile ukuthi ngesikhathi sokuncelisa, ubuningi bamathambo kamama bungancipha okwesikhashana ngo-3% kuya ku-5%, njengoba i-calcium ethile ilahleka ngobisi lwakhe.
Kodwa ungakhathazeki. Uma uqhubeka nokudla ukudla okune-calcium eningi futhi uthatha izithasiselo njengoba udokotela wakho ekuyalele, amathambo akho azolulama zingakapheli izinyanga eziyisithupha kusukela uyeke ukuncelisa.
Masiqaphele nemiphumela emibi kanye nezingozi.
Nakuba izithasiselo ze-calcium ngokuvamile ziphephile, abanye abantu bangase babe nemiphumela emibi emincane.
- Ukuqunjelwa
- I-Gassy
- Ukuqunjelwa
Uma lokhu kwenzeka kuwe, zama ukuphuza iphilisi lakho le-calcium kanye nokudla. Noma, khuluma nodokotela wakho mayelana nokushintshela kolunye uhlobo noma uhlobo lomkhiqizo.
Futhi, akukuhle ukuthatha i-calcium eningi kakhulu. I-calcium eningi kakhulu ingabangela amatshe ezinso futhi iphazamise ukumuncwa kwezakhamzimba ezibalulekile emzimbeni njenge -zinc ne-iron . Akukhuthazwa ukuthatha i-calcium engaphezu kuka-2,500 mg ngosuku ngesikhathi sokukhulelwa. Ngakho-ke, ungalokothi wandise ukudla kwakho i-calcium ngaphandle kweseluleko sikadokotela.
Umlayezo Wokuya Nawe Ekhaya
- Ngesikhathi sokukhulelwa, hlose ukuthola okungenani i-1000mg ye-calcium ngosuku ukuze amathambo akho nomntwana wakho aphile kahle.
- Faka ukudla okucebile nge-calcium njengobisi, iyogathi, ushizi, inhlanzi encane enamagobolondo, kanye nemifino eluhlaza okwesibhakabhaka ekudleni kwakho kwansuku zonke.
- Uma kunzima ukuhlangabezana nenani elidingekayo ngokudla kuphela, thatha izithasiselo ze-calcium kuphela ngokweseluleko sikadokotela .
- Uma uthatha isithasiselo se-calcium, ungadluli ku-500mg ngesikhathi, bese uhlukanisa umthamo ube yizilinganiso ezimbili noma ezintathu phakathi nosuku ukuqinisekisa ukuthi umzimba umunca kahle.
- Ukudla i-calcium kufanele kuqhubeke ngisho nalapho uncelisa.
- Ungalokothi uthathe i-calcium eningi kunalokho okuyalelwe udokotela wakho. Uma unenkinga, khuluma nodokotela wakho.
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