I-calcium Yabantu Abadala: Kungani Udinga I-Calcium, Imithombo Yokudla Kwansuku Zonke Nemithombo Yokudla

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Ukudla esikudlayo kungamandla ayisisekelo asiza ekusebenzeni kahle nangempumelelo komzimba wethu. Izinhlobonhlobo zezakhamzimba ezinjengamavithamini, amaminerali kanye nama-carbohydrate zisiza ukugcina umzimba wethu nezitho zomzimba ziphilile. Ezinhlotsheni ezahlukahlukene ezikhona ekudleni esikudlayo nezithasiselo esizithenga ezitolo, i-calcium yamaminerali inenzuzo enkulu futhi iyadingeka empilweni yethambo lakho.

Isithako kuma-antacids amaningi, i-calcium isetshenziselwa ukulawula amazinga aphezulu we-magnesium, i-phosphorus, ne-potassium egazini.

Ukubaluleka Kwe-calcium Ekudleni Kwakho

Ibizwa njenge-mineral eyodwa edingeka kakhulu empilweni yakho yethambo, i-calcium ibamba iqhaza elikhulu ekuthuthukiseni impilo yakho iyonke. Amaminerali abalulekile ekukhuleni kwethambo elisha nasekugcineni amathambo akho enamandla ^[1] . Ngaphandle kwempilo yakho yethambo, kuyadingeka nasekusebenzeni kahle kwenhliziyo yakho, imisipha, nezinzwa kanye nokukhuthaza ukujiya kwegazi okufanele [2].

Elinye lamaminerali asetshenziswa kakhulu emzimbeni wakho, i-calcium isiza ukuqinisa amathambo namazinyo akho, ikhiphe imisipha yakho, inciphise futhi inwebise imithambo yegazi, ithumele futhi yamukele imilayezo yezinzwa, ikhiphe ama-hormone futhi iqine igazi ^[okubili] . Futhi, cishe yonke i-calcium yomzimba wakho igcinwe emathanjeni akho nephesenti elilodwa kuphela eligcinwe egazini lakho.

Izinga elifanele le-calcium ekudleni kwakho kungasiza ekuvimbeleni i-osteoporosis, okuphakamisa ukubaluleka kokufaka ukudla okunothe kwe-calcium ekudleni kwakho kwansuku zonke ^[3] . Izifundo ezahlukahlukene ziveza ukuthi ukungabi khona kwe-calcium ekudleni komuntu kungenza kube nzima ukuthi umuntu akhule futhi agcine amathambo aphilile.

Ukusetshenziswa kokudla okune-calcium kusiza ukuvimbela noma ukulawula umfutho wegazi ophakeme, kwehlise izimpawu ze-PMS futhi kusize ukukhawulela ukuqala komdlavuza webele kwabesifazane abangaphambi kokuya esikhathini. Abantu abasengozini yokushoda nge-calcium ngabesifazane abangemva kokuya esikhathini, ama-vegans nabantu abangavumeli i-lactose ^[okubili] . Ukushoda kwe-calcium kungadala izimpawu ezinjengokushaya kwenhliziyo okungajwayelekile, amajaqamba, ukuqubuka kanye nokuzwa ukuhayiza ezandleni noma ezinyaweni zakho ^[3] .

Nalu uhlu lokudla okunothe nge-calcium ^[4] .

Isixhumanisi Esiphakathi Kwe-Vitamin D NeCalcium

Ngokufana ne-calcium yamaminerali, uvithamini D naye udlala indima enkulu ekugcineni nasekuthuthukiseni impilo yethambo lakho. Ngaphandle kwalokho, umzimba wakho udinga uvithamini D ukumunca i-calcium. Ukushoda kukavithamini D okwanele kubangela ukumuncwa kwe-calcium enganele ekudleni, okuholele ekutheni umzimba umunce i-calcium ezitolo zayo emathanjeni futhi ngaleyo ndlela yenze buthaka ithambo elikhona bese kuvimbela ukwakheka kwethambo eliqinile, elisha ^[5] .

Uvithamini D ungatholwa ngesikhumba ngokukhanya kwelanga, ekudleni, nakwizithasiselo. Ukudla okunothe u-Vitamin D okufana nezikhupha zamaqanda, izinhlanzi zamanzi anosawoti, ijusi lewolintshi, ubisi lwe-soy, okusanhlamvu, isibindi, nobisi oluqinisiwe ngeminye yemithombo engcono kakhulu yevithamini, nayo engasiza ekuthuthukiseni ukumuncwa kwe-calcium ekudleni kwakho kudle ^[6] .

Ingabe Udinga Ingakanani I-calcium?

Elinye lamaminerali abaluleke kakhulu adingekayo ekusebenzeni okuyisisekelo kanye nempilo yonke yomzimba wakho, imfuneko ye-calcium yansuku zonke yomzimba wakho incike eminyakeni yakho nobulili. Ukuqonda izidingo ze-calcium yamaqembu ehlukene weminyaka kudinga ukucatshangelwa kwezidingo ezihlukile zomzimba ze-calcium phakathi nezigaba ezahlukahlukene zokukhula komzimba ^[7] . Lokho wukuthi, inani le-calcium elidingwa usana alifani nelomntwana oneminyaka engu-6 ubudala. Futhi, izidingo ze-calcium zithinteka ukwehluka kofuzo nezinye izinto zokudla eziphathelene nomuntu ^[8] .

Ngokuya nge-Institute of Medicine, inani elifanele le-calcium nsuku zonke elidingekayo kubantu abadala limi ngale ndlela elandelayo ^{[9] [10]} :

• Bonke abantu abadala (19-50 yrs): 1,000 mg
• Amadoda amadala (51-70 yrs): 1,000 mg
• Abesifazane abadala (51-70 yrs): 1,200 mg
• Bonke abantu abadala (71 nangaphezulu): 1,200 mg
• Abesifazane abakhulelwe / abancelisayo: 1,000 mg
• Intsha ekhulelwe: 1,300 mg

Abesifazane abakhulelwe noma abancelisayo abadingi i-calcium eyengeziwe ngaphezu kwezincomo ezingenhla. Futhi, ukuthola leli nani le-calcium ekudleni, noma ngaphandle kwezithako, mhlawumbe ezanele ukugcina amathambo akho enempilo ^[10] .

Uma uthatha izithasiselo ze-calcium, kungcono ukubathatha ngokudla nangokusimunca okungcono, ungathathi ngaphezu kuka-500 mg ngasikhathi sinye.

Izindlela Zokuthola I-calcium Eyanele Ekudleni Kwakho

Ukudla ukudla okune-calcium yodwa akudingekile ekuqinisekiseni ukuthi umzimba wakho uthola inani elifanele lamaminerali. Nazi ezinye izindlela ezisiza ukuqinisekisa ukuthi uthola i-calcium eyanele ekudleni kwakho ^{[ishumi nanye]} .

• Pheka ukudla emanzini amancane ngesikhathi esifishane ukugcina i-calcium eningi ekudleni okudlayo.
• Sula ukudla kwakho.
• Qaphela okunye ukudla okudlayo ngokudla okune-calcium ngoba, imicu ethile, efana ne-bran bran, nokudla okune-oxalic acid kungabopha nge-calcium futhi kukuvimbele ukuthi kungangeni.
• Abantu abadla i-vegan kudingeka baqiniseke ukuthi bafake nemikhiqizo yesoya nemikhiqizo ebiyelweyo ukuthola inani elifanele le-calcium.

Ngaphandle kokudla okuqondile, ungathola futhi i-calcium ngezithako.

Ukuqapha

I-calcium iyadingeka emzimbeni wakho. Noma kunjalo, ukusetshenziswa ngokweqile kwanoma yini nayo yonke into akukaze kube kuhle empilweni yakho ^[12] .

• Ukusetshenziswa ngokweqile kokudla okunothe nge-calcium kungakhuphula ubungozi bamatshe ezinso kwabanye abantu.
• Izithako ze-calcium zingandisa ingozi yokuhlaselwa yinhliziyo.

Ezinye zezimpawu zamazinga aphezulu e-calcium emzimbeni wakho zimi kanje ^[13] :

• Ukungabi nesifiso sokudla
• Ukuqunjelwa
• Ukhathele njalo
• Ukoma okukhulu
• Isicanucanu
• Ubuhlungu besisu
• Ukuhlanza
• Ubuthakathaka

Ngenxa yalokho, ungavivinywa igazi nge-calcium ukuze uqonde ukuthi unamaminerali ayisihluthulelo amaningi kakhulu noma amancane kakhulu egazini lakho ^[14] .

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2. [okubili]UBeto, J. A. (2015). Indima ye-calcium ekugugeni komuntu. Ucwaningo lwezemitholampilo, 4 (1), 1-8.
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4. [4]UBarnstedt, O., Owald, D., Felsenberg, J., Brain, R., Moszynski, J. P., Talbot, C. B., ... & Waddell, S. (2016). Ama-synapses wokukhishwa komzimba okhunjulwe ngememori angama-cholinergic. UNeuron, 89 (6), 1237-1247.
5. [5]UDouda, D. N., Khan, M. A., Grasemann, H., & Palaniyar, N. (2015). Isiteshi se-SK3 kanye ne-mitochondrial ROS mediate NADPH oxidase-Independent NETosis ebangelwa ukungena kwe-calcium. Izinqubo zeNational Academy of Sciences, 112 (9), 2817-2822.
6. [6]UBooth, A. O., Huggins, C. E., Wattanapenpaiboon, N., & Nowson, C. A. (2015). Umphumela wokwandisa i-calcium yokudla ngokusebenzisa izithasiselo kanye nokudla kobisi esisindweni somzimba nokwakheka komzimba: ukuhlaziywa kwe-meta kokuhlolwa okungahleliwe IBritish Journal of Nutrition, 114 (7), 1013-1025.
7. [7]IHoutkooper, L., & Farrell, V. A. (2017). Imihlahlandlela yokwengeza ye-calcium.
8. [8]ILordan, R., Tsoupras, A., Mitra, B., & Zabetakis, I. (2018). Amafutha obisi kanye nesifo senhliziyo: ingabe sidinga ukukhathazeka ngempela?. Ukudla, 7 (3), 29.
9. [9]Li, X., De Munck, J., Van Landuyt, K., Pedano, M., Chen, Z., & Van Meerbeek, B. (2017). Sisebenza kanjani ngempumelelo isimementi se-hydraulic calcium-silicate esakha kabusha i-dentin eyenziwe ngemvelo. Izinto Zamazinyo, 33 (4), 434-445.
10. [10]UCarafoli, E., & Krebs, J. (2016). Kungani i-calcium? I-calcium yaba kanjani isikhulumi esihle kakhulu. Ijenali yeBiological Chemistry, 291 (40), 20849-20857.
11. [ishumi nanye]U-Edmonds, S. W., Solimeo, S. L., Nguyen, V. T., Wright, N. C., Roblin, D. W., Saag, K. G., & Cram, P. (2017). Ukuqonda okuncamelayo kolwazi lwe-osteoporosis ukuthuthukisa incwajana yokufundisa ngesiguli i-osteoporosis. Iphephabhuku i-Permanente, i-21.
12. [12]UCano, A., Chedraui, P., Goulis, D. G., Lopes, P., Mishra, G., Mueck, A., ... & Tuomikoski, P. (2018). I-calcium ekuvikeleni i-postmenopausal osteoporosis: Umhlahlandlela womtholampilo we-EMAS. IMaturitas, 107, 7-12.
13. [13]I-Straus, S. E., Glasziou, P., Richardson, W. S., & Haynes, R. B. (2018). I-E-Book Yezokwelapha Esuselwe Ebufakazini: Ungazijwayeza Kanjani Nokufundisa i-EBM. Isayensi Yezempilo Elsevier.
14. [14]UFlucher, B. E., & Tuluc, P. (2017). Kwenziwa kanjani futhi kungani imisinga ye-calcium incishisiwe kumathambo emisipha yamathambo afaka iziteshi ze-calcium?. Ijenaliyology, 595 (5), 1451-1463.

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