Ingabe amathambo engane yakho aqinile? Ake sixoxe nge-calcium!

Wake wayibuka ingane yakho ilwa futhi idlala wazibuza, "Ingabe amathambo engane yami azoqina futhi izokhula ibe made?" Wonke umama nobaba bafuna izingane zabo zikhule ziphilile futhi ziqine. Ngakho-ke, i-calcium iyisakhi esibalulekile salokho. Namuhla, sizoxoxa ngalokhu ngokuningiliziwe nangendlela elula kakhulu.

Iyini le calcium?

Kalula nje, i-calcium iyiminerali ebalulekile emizimbeni yethu, ikakhulukazi yabantwana bethu. Njengoba nje izitini nosimende kudingeka ukwakha indlu, i-calcium ibalulekile ekwakheni nasekulondolozeni amathambo namazinyo aqinile.

Akukhona lokho kuphela, i-calcium isiza imizwa yethu ukuthi isebenze kahle, imisipha yethu ifinyele futhi iphumule, okusho ukuthi uma sishukumisa izitho zethu futhi sihamba, zonke lezi zinto. Cabanga nje, i-calcium nayo idlala indima empilweni yenhliziyo.

Kungani i-calcium ibaluleke kangaka ezinganeni zethu?

Manje, kungani i-calcium ibaluleke kangaka ezinganeni zethu ezincane? Lena inkinga ebaluleke kakhulu. Uma sisebancane, okungukuthi, ngesikhathi sobuntwana kanye nentsha, sinethuba elilodwa kuphela lokwakha uhlelo lwamathambo oluqinile esizoludinga impilo yethu yonke. Kufana nokubeka isisekelo. Uma sithola i-calcium eyanele phakathi naleso sikhathi, amathambo ethu ayoqina lapho sikhula. Kusisiza futhi ekulahlekelweni kwamathambo njengoba siguga.

Futhi, izinsana nezingane ezincane zidinga i-vitamin D kanye ne-calcium ukuvimbela ukukhula kwesifo esibizwa ngokuthi 'ama-Ricket'. Kungenzeka ukuthi uke wezwa ngaleli gama. Lapho 'ama-Ricket' ekhula, amathambo engane ayathamba futhi angakhuli kahle. Imilenze ingase igobe, ukukhula kuyaphazamiseka, ngezinye izikhathi imisipha iyabuhlungu, futhi umzimba uzizwe ungaphili. Bheka ukuthi zingaki izinkinga ezingavela uma i-calcium incishisiwe.

Ngakho-ke siyitholaphi le calcium?

Kulungile, singayitholaphi le calcium eyigugu? Ikakhulukazi ekudleni. Kukhona ukudla okugcwele i-calcium.

Uma udla ubisi, ubisi, iyogathi, noshizi (ikakhulukazi ushizi oqinile njengeCheddar) kuyimithombo emihle ye-calcium. Abanye abantu bacabanga ukuthi ukuphuza ubisi olungenamafutha kuzonciphisa ukudla kwakho i-calcium. Lokho akulona iqiniso. Kungakhathaliseki ukuthi ubisi lunamafutha angakanani—okungukuthi, olungenamafutha, u-1%, u-2%, noma ubisi oluphelele—inani le-calcium kubisi ngalunye licishe lifane. Kodwa-ke, kungcono ukubuza udokotela wakho ukuthi yiluphi uhlobo lobisi olufanele ingane yakho.

Manje, ezinye izingane ziyazwela imikhiqizo yobisi noma azikwazi ukumelana ne-lactose. Kunezinye izinhlobo zokudla eziningi ezinganikeza i-calcium ezinganeni ezinjalo. Isibonelo:

• I-tofu esethwe nge-calcium
• Iziphuzo zesoya eziqiniswe nge-calcium
• I-Edamame – Lawa ama-soya pod abilisiwe.
• Imifino eluhlaza okotshani – izinto ezifana ne-broccoli, imifino eluhlaza okotshani, isipinashi, i-kale, i-chard, iklabishi laseShayina
• Ama-alimondi, imbewu yesesame
• Uphizi omhlophe, uphizi obomvu, uphizi
• Amawolintshi, amakhiwane, ama-prunes

I-calcium ibaluleke kakhulu kulezi zinsuku kangangokuthi izinkampani eziningi zokudla zengeza i-calcium kokusanhlamvu, izinkwa, neziphuzo zezithelo zezingane (ukudla okuqinisiwe). Lokho kuyinto enhle.

Ngakho-ke, ingane yakho idinga i-calcium engakanani ngosuku?

Lokhu kuyahlukahluka kuye ngeminyaka. I-calcium ilinganiswa ngama-milligram (mg).

Into engcono kakhulu ongayenza ukunikeza ingane yakho leli nani ngokudla. Uma lokho kunzima ukukwenza, ngezinye izikhathi odokotela banganikeza izithasiselo ze-calcium, okungaba amaphilisi noma ama-syrup.

Ake sibheke inani le-calcium elidingwa amaqembu ahlukene eminyaka.

Okwengane encane kunazo zonke

• Izinsana ezingaphansi kwezinyanga eziyisithupha zidinga ama-milligram angu-200 (200 mg) e-calcium ngosuku.
• Izinsana ezineminyaka engu-6 kuya kwengu-11 zidinga ama-milligram angu-260 (260 mg) ngosuku.
• Bangathola kuphela leli nani le-calcium ebisini lwebele noma ifomula enconywe udokotela.

Lokhu kuyinto ebaluleke kakhulu ukuyikhumbula: akuwona umqondo omuhle ukunikeza izingane ezingaphansi konyaka owodwa ubisi lwenkomo, ubisi lwembuzi, noma ubisi oluyimpuphu olwenziwe ekhaya nganoma yisiphi isizathu.

Kwabantwana abadala kancane kanye nezingane ezincane

• Izingane ezineminyaka engu-1 kuya kwengu-3 zidinga ama-milligram angu-700 (700 mg) ngosuku. (Ngokuvamile lokhu kuyinani olithola ekudleni okungu-2-3.)
• Izingane ezineminyaka engu-4 kuya kwengu-8 zidinga ama-milligram angu-1,000 (1,000 mg) ngosuku. (Lokhu futhi kumayelana nokudla okungu-2-3.)
• Izingane kanye nabantu abadala abaneminyaka engu-9 kuya kwengu-18 badinga ama-milligram angu-1,300 (mg) e-calcium ngosuku. (Lokhu kungadinga cishe ukudla okune-calcium okuneziphako ezingu-4 ngosuku.)

Ngakho-ke singabanikeza kanjani abantwana bethu inani elidingekayo le-calcium?

Kulungile, manje usuyaqonda ukuthi ingane idinga i-calcium engakanani kuye ngeminyaka yayo. Ngakho-ke siyinika kanjani lokhu izingane zethu?

Iningi lezinsana eziphuza ubisi lwebele noma ifomula zithola i-calcium eziyidingayo. Futhi, ukudla ukudla okulinganiselayo, ikakhulukazi ukudla kobisi, ngokuvamile akuyona inkinga ezinganeni ezincane. Kodwa-ke, njengoba zikhula, okungukuthi, ngemva kweminyaka engu-9, kanye nezingane ezincane, kungadingeka ukuthi zengeze ukudla okucebile nge-calcium ekudleni kwazo.

Nazi imibono embalwa engicabanga ukuthi izokusiza:

• Yenza i-parfait enhle ngokubeka izingcezu zezithelo kanye ne-cereal ephelele ku-yogurt engenalutho. Izingane ezincane zizoyithanda.
• Yenza i-smoothie emnandi ngezithelo ezintsha, ubisi olunamafutha amancane, ubisi lwesoya oluqiniswe nge-calcium, noma ubisi lwe-alimondi.
• Uma uphakela ushizi wekotishi noma i-yogurt, engeza izingcezu zezithelo ezintsha noma ibhotela lama-apula elingafakwanga ushukela.
• Faka ithonsi lesiraphu yestrawberry noma yetshokolethi obisini olujwayelekile. Kodwa-ke, gwema iziphuzo zobisi ezinombala noshukela ezithengwa esitolo ngangokunokwenzeka. Zinoshukela omningi.
• Faka ushizi omncane onamafutha amancane ekudleni kanye nokudla okulula kwabancane.
• Uma wenza isobho, engeza uphizi omhlophe kuso.
• Faka imbewu yesesame ezintweni ezibhakiwe (njengamakhekhe nama-buns), noma ufafaze imbewu yesesame phezu kwemifino ngenkathi upheka.
• Khonza i-hummus nemifino eqoshiwe kahle (njengezaqathi namakhukhamba).
• Uma wenza i-stir-fry, engeza izingcezu ze-tofu.
• Sebenzisa ibhotela le-almond esikhundleni sebhotela lamantongomane.
• Khonza i-edamame njengesidlo sokudla okulula.
• Faka ama-chickpeas nama-alimondi aqoshiwe kumasaladi kanye nokusanhlamvu.
• Nikeza imifino eluhlaza kakhulu (isib. i-broccoli, i-kale, imifino eluhlaza, isipinashi, iklabishi laseShayina) ekudleni.

Njengoba ngishilo ngaphambili, izingane ezingakwazi ukumelana ne-lactose, ukungezwani nobisi, noma labo abadla ukudla okungenamsoco ngokuphelele kungenzeka ukuthi abatholi i-calcium eyanele. Uma ingane yakho inalesi simo, qiniseka ukuthi ukhuluma nodokotela ngezidingo zayo ze-calcium ne-vitamin D.

Ake sifunde kancane ngevithamini D, akunjalo?

Manje sesikhulume kakhulu nge-calcium. Kodwa kukhona okunye okubalulekile okufanele sikhulume ngakho kanye ne-calcium. Leyo yi-vitamin D.

Cabanga ngakho, kungakhathaliseki ukuthi sidla i-calcium engakanani, i-vitamin D ibalulekile ukuze umzimba umunce kahle leyo calcium. Ifana nesihluthulelo. Ngaphandle kwe-vitamin D, i-calcium ayikwazi ukufika lapho idinga ukuya khona ukuze iqinise amathambo. Ngakho-ke, laba ababili badinga ukusebenzisana ukwakha amathambo aqinile.

Ngokuvamile, ukudla okudliwa yizingane ezincane akunawo uvithamini D owanele. Yingakho odokotela bencoma ukuthi bazinike izithasiselo zevithamini D.

Izingane ezinceliswa ubisi lwebele kuphela kufanele ziqale ukuthatha isithasiselo sevithamini D ngokushesha nje lapho zizalwa. Udokotela wakho wezingane uzokutshela ngalokhu. Kodwa-ke, ubisi lwefomula lwezingane lune-vithamini D eyengeziwe. Ngakho-ke ingane ephuza ama-ounces angaphezu kuka-32 (cishe amamililitha angu-950) efomula ngosuku ngokuvamile ayidingi isithasiselo sevithamini D esengeziwe.

Nokho,Ukuze wazi kahle ukuthi ingane yakho noma ingane yakho idinga yini isithasiselo sevithamini D nokuthi singakanani, kufanele nakanjani ubuze udokotela wakho.

Nazi izinto ezibaluleke kakhulu okufanele uzikhumbule kulokho esikhulume ngakho namuhla!

Ngakho-ke, sixoxe kakhulu nge-calcium namuhla, akunjalo? Ngithemba ukuthi usunokuqonda okungcono manje.

• I-calcium ibalulekile emathanjeni aqinile, akhula ezinganeni. Iphinde isize ekugcineni izinzwa, imisipha kanye nenhliziyo kunempilo.
• Ubuntwana kanye nobusha yizikhathi ezinhle kakhulu zokwakha amathambo aqinile azohlala impilo yonke. Ngakho-ke, kubaluleke kakhulu ukuthola i-calcium phakathi nalesi sikhathi.
• I-calcium itholakala kangcono ekudleni kobisi, kodwa kunezinye izindlela eziningi kulabo abangezwani nobisi.
• Inani le-calcium ingane elidingayo ngosuku liyahlukahluka kuye ngeminyaka yayo. Qaphela lokho.
• I-Vitamin D ibalulekile emzimbeni ukuze umunce i-calcium. Ngakho-ke ungakhohlwa nge-vitamin D. Uma kudingeka, nikeza izithasiselo ze-vitamin D njengoba kuqondiswe udokotela.

Uma unemibuzo noma ukukhathazeka mayelana nezidingo ze-calcium zengane yakho noma ukudla okunomsoco, kungcono ukubonisana nodokotela wezingane. Bangakunikeza ulwazi olunembile kakhulu olufanele ingane yakho.

Ngakho-ke, ngithemba ukuthi lawa macebiso azosiza ekuvuleleni indlela yekusasa elinempilo neliqinile lengane yakho!

I - calcium, ukudla okunomsoco kwengane, ukukhula kwamathambo, i-vitamin D, ukudla okunempilo, impilo yengane, ama-Ricket