Ingabe ingane yakho ithola i-calcium eyanele? Ake sixoxe ngalokhu!

Cishe uyazi ukuthi i-calcium ibaluleke kangakanani emathanjeni engane yakho ukuze ikhule iqine. Kodwa iningi lethu alicabangi kakhulu ngayo ekuphileni kwethu kwansuku zonke, akunjalo? Ngakho-ke namuhla sizoxoxa ngalesi sakhi esibizwa ngokuthi i-calcium, ukuthi izingane zethu ziyidinga kangakanani, ukuthi ziyitholaphi, nokuthi kwenzekani uma zingayitholi eyanele. Njengokukhuluma nomngane.

Iyini i-calcium? Kungani ibaluleke kangaka emizimbeni yethu?

Kalula nje, i-calcium iyiminerali ebalulekile emizimbeni yethu. Umsebenzi wayo oyinhloko ukwenza amathambo namazinyo ethu aqine . Kufana nokuthi usimende uyadingeka ukwakha indlu. Kodwa hhayi lokho kuphela, i-calcium isiza imizimba yethu ukuthi yenze ezinye izinto eziningi ezibalulekile. Cabanga nje, i-calcium isiza imizwa yethu ukuthi isebenze kahle, imisipha yethu isebenze kahle, futhi isiza nezinhliziyo zethu ukuthi zihlale ziphilile. Ngakho-ke, yize lokhu kungase kubonakale kuyinto encane, i-calcium ibaluleke kakhulu empilweni yomzimba wethu wonke.

Kungani izingane ezincane zidinga i-calcium ikakhulukazi?

Leli iphuzu elibaluleke kakhulu. Sithola ithuba elilodwa kuphela ekuphileni kwethu lokwakha uhlaka oluqinile. Yilapho sisebancane futhi sibancane. Uma sikhuluma iqiniso, izingane ezithola i-calcium eyanele ngesikhathi sobuntwana kanye nentsha ziqala impilo yazo yabantu abadala ngesistimu yamathambo enamandla kakhulu. Lokhu kuzisiza ukuba zizivikele ezimweni ezifana nokulahlekelwa amathambo njengoba zikhula. Futhi, uma izingane ezincane nezingane ezindala zingatholi i-calcium ne-vitamin D eyanele, zingaba nesifo esibizwa ngokuthi ama-rickets . Kungenzeka ukuthi uke wezwa ngalokhu. Ama-rickets abangela ukuba amathambo athambe. Lokhu kungaholela emilenzeni egobile, ekukhuleni okuphazamisekile, futhi ngezinye izikhathi ubuhlungu bemisipha kanye nobuthakathaka. Ngakho-ke, kubaluleke kakhulu ukunakekela le calcium ngesikhathi sobuntwana.

Ngakho-ke, siyitholaphi le calcium eyigugu?

I-calcium yinto esingayithola ekudleni esikudlayo. Okunye ukudla kune-calcium eningi. Ake sibone ukuthi iyini. Ukudla kobisi kungenye yemithombo yemvelo engcono kakhulu ye-calcium:

• Ubisi
• I-yogathi
• Ushizi oqinile - Isibonelo, ushizi onjengeCheddar.

Okubalulekile, iphesenti lamafutha obisini nasemikhiqizweni yobisi alithinti okuqukethwe kwe -calcium . Okusho ukuthi, amafuthaInani le-calcium kokubili ubisi olunamafutha ancishisiwe (olunamafutha angewona amafutha, 1%, 2%) kanye nobisi oluphelele olunamafutha aphelele cishe liyafana. Udokotela wakho uzokutshela ukuthi yiluphi uhlobo lobisi olufanele ingane yakho.

Ezinye izingane azikwazi ukudla ubisi, akunjalo? Ziyithola kanjani i-calcium? Yebo, kuyiqiniso lokho. Ezinye izingane zinobunzima bokuphuza ubisi (ukungabekezelelani ne-lactose), noma zingase zibe nokungezwani nobisi. Kukhona okunye ukudla okungasiza izingane ukuthi zithole i-calcium.

• `I-tofu esethwe nge-calcium`
• `Iziphuzo zesoya eziqiniswe nge-calcium`
• I-Edamame (uhlobo lwesoya)
• Imifino eluhlaza okotshani njenge-broccoli, i-kale , i-chard, neklabishi laseShayina
• Ama-alimondi, imbewu yesesame
• Uphizi omhlophe, uphizi obomvu, uphizi
• Amawolintshi, amakhiwane, ama-prunes

Kulezi zinsuku, ngisho nezinkampani zokudla ziyazi ukubaluleka kwe-calcium, ngakho-ke zengeza i-calcium kokusanhlamvu kwasekuseni, izinkwa, kanye namajusi ezithelo ezinganeni. Uma uthenga okuthile esitolo, ungabheka nelebula ethi "i-calcium fortified."

Ingakanani i-calcium edingwa yingane yami ngosuku?

I-calcium ilinganiswa ngama -milligram (mg) . Inani le-calcium esiyidingayo liyahlukahluka ezigabeni ezahlukene zokuphila kwethu. Into engcono kakhulu ongayenza ukuthola i-calcium eningi ngangokunokwenzeka ekudleni. Kodwa-ke, uma ukudla kuphela kunganele, odokotela ngezinye izikhathi bangakunikeza isithasiselo, njengamaphilisi e-calcium.

Ingakanani i-calcium edingwa yingane?

Izinsana ezincane kakhulu zithola i-calcium ebisini lwebele noma ebhodleleni elinconywe udokotela.

• Izinsana ezingaphansi kwezinyanga eziyisithupha ubudala zidinga amamiligremu angu-200 e-calcium ngosuku.
• Izinsana ezineminyaka engu-6 kuya kwengu-11 zidinga amamiligremu angu-260 e-calcium ngosuku.

Lokhu kuyinto okufanele uyikhumbule nakanjani: Izingane ezingaphansi konyaka owodwa (izinyanga ezingu-12) kufanele zinikezwe ubisi lwebele noma ifomula eyenzelwe izingane ngqo. Akumelwe nanini nanini zinikezwe ubisi lwenkomo, ubisi lwembuzi, noma ifomula eyenziwe ekhaya. Akukuhle empilweni yazo.

Zingakanani izidingo zezingane ezincane nezingane ezincane?

Njengoba izingane zikhula, amathambo azo akhula ngokushesha, ngakho-ke izidingo zazo ze-calcium ziyanda.

• Izingane ezineminyaka esukela ku-1 kuya ku-3 ubudala zidinga ama-milligram angu-700 e-calcium ngosuku (700 mg). (Lokhu kungatholakala cishe ezinkomishini ezimbili kuya kwezithathu zokudla kobisi ngosuku)
• Kwabantwana abaneminyaka engu-4 kuya kwengu-8 ubudalaUdinga ama-milligram ayi-1,000 e-calcium ngosuku (lokhu kuvela cishe ku-servings ezimbili kuya kwezithathu zobisi ngosuku).
• Izingane kanye nabantu abadala abaneminyaka engu-9 kuya kwengu-18 badinga ama-milligram angu-1,300 (mg) e-calcium ngosuku. (Lokhu kungama-servings angu-4 obisi ngosuku)

Uma uzwa igama elithi "ukudla kobisi," ungase uzibuze ukuthi lisho ukuthini. Kalula nje, ingilazi yobisi, inkomishi ye-yogurt, noma ucezu lukashizi konke kubhekwa njengokuphakelwa okukodwa.

Ngingazi kanjani ukuthi ingane yami ithola i-calcium eyanele? Yini engingayenza ukuze ngisize?

Izingane zithola i-calcium eziyidingayo ngobisi lwebele noma ifomula. Izingane ezincane, ikakhulukazi izingane zesikole, ezidla ukudla okunomsoco, ikakhulukazi ukudla kobisi, zivame ukuthola i-calcium eyanele. Kodwa-ke, izingane ezindala, okungukuthi, izingane ezincane ngemva kweminyaka engu-9, zingase zidingeke ukuthi zengeze i-calcium eyengeziwe ekudleni kwazo. Lokhu kungenxa yokuthi imizimba yazo ikhula ngokushesha ngaleso sikhathi, futhi izidingo zazo ze-calcium nazo ziphakeme.

Nazi ezinye izindlela zokunikeza ingane yakho ukudla okune-calcium eningi ngendlela emnandi:

Nazi ezinye imibono ongayizama:

• Yenza i-parfait enhle ngokubeka i-yogurt engenalutho, izingcezu zezithelo, kanye ne-cereal ephelele. Izingane ezincane zizoyithanda.
• Yenza i-smoothie emnandi ngezithelo ezintsha, ubisi olunamafutha amancane , ubisi lwesoya oluqiniswe nge-calcium, noma ubisi lwe-almond.
• Hlanganisa ushizi wekotishi noma i-yogurt nezingcezu zezithelo ezintsha noma into efana nebhotela lama-apula elingenashukela.
• Faka isiraphu encane yestrawberry noma yetshokolethi kubisi oluvamile ukuze kube mnandi kakhulu. Kodwa khumbula, iziphuzo zobisi ezinongiwe ezithengwa esitolo zinoshukela omningi, ngakho-ke kungcono ukuzigwema ngangokunokwenzeka.
• Engeza ushizi omncane onamafutha amancane ekudleni nasekudleni kwengane yakho encane.
• Uma wenza isobho, engeza uphizi omhlophe kuso.
• Fafaza imbewu yesesame phezu kwezinto ezibhakiwe kanye nemifino.
• Yenza i-hummus ukuze uyidle ngezingcezu zemifino.
• Uma wenza i-stir-fry, engeza izingcezu ze-tofu.
• Zama ukusebenzisa ibhotela le-almond esikhundleni sebhotela lamantongomane.
• Nikeza i-edamame njengesidlo sokudla okulula.
• Faka u-chickpeas nama-alimondi aqoshiwe kumasaladi kanye nokusanhlamvu.
• Zenze umkhuba wokunikeza imifino eminingi eluhlaza okwesibhakabhaka (njenge-broccoli, i-kale, iklabishi, kanye neklabishi laseShayina) ekudleni.

Wenzani ngezingane ezingakwazi ukudla ubisi?

Uma ingane yakho inezinkinga zesisu lapho iphuza ubisi, kungakhathaliseki ukuthi ayizwani ne-lactose, ukungezwani nobisi, noma uma ningumndeni olandela ukudla kwe-vegan, kubalulekile ukukhuluma nodokotela wakho mayelana nokuthi ingane yakho ithola i-calcium ne-vitamin D eyanele yini. Bazobe sebekunikeza iseluleko esiqondile.

Ake sixoxe kancane ngeVithamini D. Ingabe lokho kuhlobene neCalcium?

Yebo, impela! I-Vitamin D nayo ibalulekile emizimbeni yethu ukuze imunce i-calcium kahle. Kufana nokuthi awukwazi ukuvula umnyango ngaphandle kwesihluthulelo. Ngaphandle kwe-vitamin D, kungakhathaliseki ukuthi sidla i-calcium engakanani, leyo calcium ayikwazi ukufika lapho idinga ukuya khona ukuze iqinise amathambo ethu. Inkinga iwukuthi, ukudla okuningi okuvame ukudliwa yizingane akunawo i-vitamin D eningi. Ngakho-ke, odokotela bavame ukuncoma ukunikeza isithasiselo se-vitamin D.

• Izingane ezinceliswa ubisi lwebele kuphela kufanele zinikezwe isithasiselo sevithamini D kusukela zizalwa.
• Kodwa-ke, ifomula yosana ine-vitamin D eyengeziwe . Ngakho-ke, ingane ephuza ama-ounces angaphezu kuka-32 (cishe amamililitha angu-950) efomula ngosuku akudingeki inikezwe i-vitamin D eyengeziwe.

Kodwa-ke, kungcono ukubuza udokotela wakho ukuthi ingane yakho noma ingane yakho idinga yini isithasiselo sevithamini D nokuthi singakanani.

Ngakho-ke, ake sihlanganise lokho esikhulume ngakho ndawonye? (Umyalezo Wokuya Ekhaya)

Kulungile, sesikhulume kakhulu nge-calcium, akunjalo? Okokugcina, nazi izinto ezibalulekile okufanele uzikhumbule:

• I-calcium ibalulekile ekukhuleni kwamathambo ezingane. Lokhu kubaluleke kakhulu ngesikhathi sobuntwana kanye nokuthomba.
• Zama ukunikeza ingane yakho i-calcium evela ekudleni okuhlukahlukene, njengemikhiqizo yobisi, imifino eluhlaza, namantongomane.
• Qaphela njengoba inani le-calcium elidingekayo lihlukahluka kuye ngeminyaka yengane .
• I-Vitamin D ibalulekile ukuze umzimba umunce i-calcium, ngakho cabanga nangalokho.
• Uma unemibuzo noma ukungabaza ngezidingo ze-calcium zengane yakho noma uma ungakwazi ukuyinika ubisi, qiniseka ukuthi ukhuluma nodokotela womndeni wakho. Bazokwazi ukukuqondisa ngendlela efanele.

Khumbula, ingane enempilo futhi enamandla iyinjabulo yethu enkulu. Kungumthwalo wethu wemfanelo ukuyinika ukudla okunomsoco okudingekayo.

Ngakho-ke, ngithemba ukuthi le ngxoxo ibe wusizo kuwe. Uma kukhona okunye odinga ukukwazi, ungangabazi ukubuza. I-calcium, ukudla okunempilo kwengane, ukukhula kwamathambo, i-vitamin D, impilo yengane, ama-rickets, izithasiselo ze-calcium