Ukutya okuqulethe iCalcium kunye neCalcium Deficiency

I-calcium yiminerali eyimfuneko eyenza uninzi lwamathambo namazinyo. Inemisebenzi efana nempilo yentliziyo, ukusebenza kwezihlunu kunye nokuvelisa imiqondiso yemithambo-luvo. Ukunyanzeliswa kwemisipha, ukulawulwa kwengcinezelo yegazi, ukuqhuba i-nerve kunye ne-blood clotting ingabalwa njengenzuzo ye-calcium. Ukutya okuqukethe i-calcium yi-yogurt, ubisi, ushizi, imifuno eluhlaza, i-legumes, i-oilseeds kunye neziqhamo ezomisiweyo.

I-calcium yenye yeeminerali zokuqala esizifunda ebuntwaneni bethu. “Sela ubisi lukamama wethu, kungenjalo awunakufumana i<em>calcium kwaye amathambo akho angaphumi,” wamnyanzela ukuba asele ubisi. Kwacetyiswa ukuba sithathe i-calcium eninzi ebutsheni bethu, kwaye kwathiwa kuyimfuneko ukuphepha i-osteoporosis xa sikhula. Ukunyanzelisa kwabadala bethu ukuba sithathe i-calcium ngokwenene kufanelekile. Uya kukuqonda oku ngcono emva kokufunda inqaku. 

Yintoni iCalcium?

I-calcium yinto ebalulekileyo yeekhemikhali ebonakala emzimbeni womntu njengentsimbi ethambileyo yesilivere-ngwevu. Le minerali igcinwe emathanjeni nasemazinyweni abantu kunye nezinye izilwanyana ezininzi. Amathambo ayigcina ukuze akhululwe egazini xa kuyimfuneko.

Ukuba ucinga ukuba kuyimfuneko kuphela kwimpilo yethu yamathambo, awulungile. I-calcium iyimfuneko ngaphezu kwempilo yamathambo. Isetyenziselwa ukutya ukutya okutyebileyo kwi-calcium, ukuqinisekisa ukunxibelelana kwe-nerve intercellular, i-blood clotting, i-hormone secretion kunye ne-muscle contraction.

Olunye uncedo olumangalisayo lokutya oku kutya kukuba kunceda ukulawula umdla wokutya. Ngoko ke inokwenza kube lula ukunciphisa umzimba. i-calcium, i-magnesium egazini, ifosforasi  ve  potassium Kwakhona kubalulekile ukulawula amanqanaba.

Iindima zeCalcium kuMzimba

• I-calcium isetyenziselwa ukujikeleza igazi, ukuhambisa izihlunu, kunye nokukhulula amahomoni.
• Ivumela imiyalezo evela engqondweni ukuba isiwe kwamanye amalungu omzimba.
• Yomeleza amazinyo namathambo.
• Sachaza ukuba i-calcium igcinwa emathanjeni. Ukuba awutyi ukutya okutyebileyo nge-calcium, umzimba uya kufunxa le minerali emathanjeni. Ngale ndlela, amathambo aya kuba buthathaka ngokuhamba kwexesha kwaye akayi kukwazi ukusebenza.
• Ekubeni umzimba wethu awukwazi ukuvelisa i-calcium, kufuneka sifumane le minerali ekutyeni.
• Umzimba udinga i-vitamin D ukuze ufunxe i-calcium.
• I-calcium ibaluleke kakhulu kubasetyhini. ngokuba i-premenstrual syndromeUkunciphisa iimpawu ze-PMS.
• Icalcium nayo ibalulekile kuphuhliso lwabantwana. Abantwana abangafumani calcium ngokwaneleyo abanakukhula ngobude.

Iinzuzo zeCalcium

• Ukutya okune-calcium kuxhasa impilo yamathambo kunye namathambo.
• Ukufumana ngokwaneleyo le minerali kubaluleke ngakumbi njengoko ukhula. Impilo yamathamboiyimfuneko ekukhuseleni kwayo.
• Ukutya okuqulethe i-calcium Ukutya kunciphisa umngcipheko weentlobo ezithile zomhlaza, ezifana ne-colon kunye ne-rectal cancers.
• Le minerali, ebaluleke kakhulu kumzimba wethu, inceda nasekunciphiseni umzimba. Ukutya ukutya okutyebileyo kwe-calcium kunciphisa ukutya kunye nokunciphisa i-calorie.
• Ukutya okune-calcium kunceda ukukhulula izicubu zezihlunu ezigudileyo ezifumaneka kwimithambo kunye nemithambo. 
• Eyona nzuzo ibalulekileyo Ikhusela ukujiya kwegazi kwaye yehlise uxinzelelo lwegazi.
• Ilawula kwaye ithintele uxinzelelo lwegazi oluphezulu.
• Iphelisa iimpawu ze-PMS.

Ukutya okuneCalcium

Le minerali igcinwa emzimbeni wethu emathanjeni nasemazinyweni. Ukutya ukutya okune-calcium kunomsebenzi obalulekileyo ekomelezeni nasekukhuseleni amathambo. Imizimba yethu idinga i-calcium ukuxhasa ukusebenza kwemisipha kunye nemithambo-luvo, ukulungelelanisa uxinzelelo lwegazi kunye namanqanaba ehomoni, kunye nokuququzelela unxibelelwano phakathi kweeseli. Ke kukuphi ukutya okufumaneka kwi-calcium? Ukutya okutyebileyo ngecalcium ziimveliso zobisi ezifana nobisi, itshizi kunye neyogathi. Nangona kunjalo, ukutya okuninzi okungenalo ubisi kukwaqulethe izixa eziphezulu zale minerali. Makhe sijonge ukutya okune-calcium.

• ubisi

• Isonka samasi: Itshizi ene calcium eninzi yiParmesan cheese. Iitshizi ezithambileyo zine calcium encinci.

• iprotein yewhey

• iyogurt: Khetha iyogathi yasekhaya kumxholo we-calcium ephezulu.

• Intlanzi enamafutha: Sardines kunye islamoni

• Iimbotyi: iimbotyi, iilentile, iimbotyi zesoya

• Iimbewu: Ipopi, ISesame, iimbwe zechai

• Amandongomane: Iamangile

• Imifuno enamagqabi aluhlaza: Ispinatshi, Ikhaphetshu

• Iisiriyeli: amaranth

• Iziqhamo: Ezinye iintlobo zeziqhamo zinezixa ezilungileyo zecalcium.  orenjilNgenye yeziqhamo ezinomxholo ophezulu we-calcium kunezinye iziqhamo. Currants, amaqunube kunye irasbheri iphinda ingene kolu luhlu. Amakhiwane omisiweyo sisiqhamo esomileyo esine calcium eninzi.

Imfuno yeCalcium yosuku

Isixa se-calcium esifunekayo kumathambo namazinyo asempilweni siyahluka ngokweminyaka. Kucetyiswa imfuno ye-calcium yemihla ngemihla kubantu abadala:

• Abantu abadala 19-50 iminyaka: 1.000 mg.
• Amadoda amadala 51-70 ubudala: 1.000 mg.
• Abasetyhini abadala abaneminyaka engama-51-70 ubudala: 1.200 mg.
• Abantu abadala be-71 iminyaka nangaphezulu: 1.200 mg.
• Abakwishumi elivisayo abakhulelweyo nabancancisayo: 1300 mg.
• Abantu abadala abakhulelweyo nabancancisayo: 1.000 mg.

Yintoni ukunqongophala kweCalcium?

Xa kuthelekiswa nezinye iiminerali, sifuna izixa eziphezulu ze-calcium yonke imihla. Oku kukutya okuqulethe i-calcium. Oku kwenza ukuba kubaluleke kakhulu ngenxa yezizathu ezininzi. Kwenzeka ntoni xa singafumani icalcium eyaneleyo? Ukunqongophala kwecalcium kunokwenzeka. 

Yintoni Ebangela Ukunqongophala kweCalcium?

Umngcipheko wokunqongophala kwe-calcium uyanda njengoko ukhula. Ngokubanzi, sinokudwelisa izizathu zokunqongophala kwe-calcium ngolu hlobo lulandelayo;

• Ukutya okungalunganga kwe-calcium ixesha elide, ngakumbi ebuntwaneni
• Amayeza anokunciphisa i-calcium ukufunxa
• Ukutya okungalunganga kule minerali
• Ukuba nokunganyamezeli ukutya okuqulethe i-calcium
• Utshintsho lweHormonal, ngakumbi kubasetyhini
• Ezinye iimeko zemfuza

Iimpawu zokunqongophala kweCalcium

• Izihlunu kunye ne-spasm
• ukuba ndindisholo nokuntlitheka
• Ubuhlungu emathangeni nasezingalweni xa uhamba okanye uhamba
• ukukhathala
• intloko ebuhlungu, isiyezi
• inkungu yengqondo
• isingqi sentliziyo esingaqhelekanga
• ukuxhuzula
• Ukomiswa kwesikhumba
• Ukulahlekelwa yinkumbulo
• izifo zeentsini
• Umngcipheko wokuphuhlisa i-osteopenia okanye i-osteoporosis iyanda.
• Ukubola kwamazinyo kuyakhula.
• Ukwaphuka kwamathambo kunokwenzeka.
• Uxinzelelo lwemisipha lunokwenzeka.
• Umngcipheko woxinzelelo lwegazi uyanda.
• Imithambo inokuba lukhuni.
• Ibangela ukudumba.
• Iimpawu zePMS zinokubakho.
• Ukungagayeki kuyenzeka.
• Kukho umngcipheko ophezulu wamatye ezintso kunye ne-gallstones.
• Umngcipheko wesifo senhliziyo kunye nesifo sikashukela uyanda.
• Umngcipheko ophezulu wenzeka kwiintlobo ezithile zomhlaza.

Izifo ezibonwa kukunqongophala kweCalcium

Izifo ezibonwa ngokusilela kwe-calcium; iimeko ezifana ne-osteoporosis, ukulahleka kweenwele, i-psoriasis, i-rickets, i-osteoporosis. Igama lonyango lokunqongophala kwe-calcium yi-hypocalcemia. hypocalcemia Sisifo esenzeka xa amanqanaba e-calcium egazini ephantsi.

Kusenokungabikho iimpawu ezicacileyo kwinqanaba lokuqala le-calcium ephantsi. Iimpawu zihlala zincinci. Nangona kunjalo, ukuba ayiphathwa kwaye ukunqongophala kwe-calcium kuqhubeka ixesha elide, iqala ukubeka ubomi esichengeni.

Ukunqongophala kwe-calcium ixesha elide kunokukhokelela kutshintsho kumazinyo, i-cataract, iingxaki zengqondo kunye ne-osteoporosis. Ezi zifo zilandelayo zinokubonwa ngokusilela kwe-calcium;

• Arrhythmia
• Ukuphuthelwa
• izikhonkwane eziqhekezayo
• Ukulahleka kweenwele
• Onokhwekhwe
• Unyango
• I-Osteopenia kunye ne-osteoporosis
• I-PMS enzima (i-premenstrual syndrome)
• Iingxaki zamazinyo ezifana nokubola kwamazinyo, ukucaphuka kweentsini, ukungasebenzi kakuhle kwamazinyo kubantwana.
• Uxinzelelo
• Iirikethi

Ngubani osemngciphekweni wezifo ezibonwa kukunqongophala kwecalcium?

Amaqela asemngciphekweni omkhulu wokufumana ukunqongophala kwe-calcium ngolu hlobo lulandelayo;

• Abasetyhini ngexesha nasemva kokuyeka ukuya exesheni
• Abo bane-amenorrhea, oko kukuthi, abo baneengxaki zokuya esikhathini
• Abo banokunganyamezeli i-lactose
• Ukutya kwemifuno okanye i-vegan
• Abo banesifo esingapheliyo
• amantombazana afikisayo
• Amadoda angaphezu kweminyaka engama-51 ubudala

Kunyangwa Njani Ukunqongophala kweCalcium?

Eyona ndlela isempilweni yokunyanga okanye ukuthintela ukunqongophala kukutya ukutya okunecalcium. Enye indlela yokunyanga ukunqongophala kwe-calcium kukuthatha izongezelelo ze-calcium. Ndincoma ukuba ungasebenzisi izongezelelo ze-calcium ngaphandle kokubonisana nodokotela. Ngenxa yokuba i-calcium eninzi ibangela i-hypercalcemia, eyaziwa ngokuba yi-calcium eninzi.

I-calcium ephezulu iyingozi njenge-calcium ephantsi. Ukufumana i-calcium eninzi kakhulu kwandisa umngcipheko wesifo senhliziyo, amatye ezintso kunye nezinye iingxaki zempilo ezinzulu.

Isongezelelo seCalcium

Abantu abasempilweni banokufumana isixa abasidingayo ngokutya ukutya okune-calcium eninzi. Kodwa abanye abantu abayifumani ngokwaneleyo i-calcium. Aba bantu kunokufuneka bathathe izongezo zekhalsiyam ngengcebiso kagqirha. Abantu abanokufuna ukusebenzisa izongezelelo ze-calcium ziquka:

• Izidlo zeVegan
• Abo banokunganyamezeli i-lactose
• Abo banamathambo abuthathaka (i-osteoporosis)
• Abo bakunyango lwe-corticosteroid yexesha elide
• Abo banezifo zamathumbu okanye zokugaya ukutya abakwazi ukufunxa i-calcium

Iingozi zeCalcium

Ukufumana umlinganiselo ochanekileyo wayo nayiphi na iminerali okanye izondlo kubaluleke kakhulu. I-calcium eninzi kakhulu ingaba nemiphumo emibi.

• Iimpawu ezinjengokuqunjelwa, igesi, kunye nokuqunjelwa kunokuba luphawu lokuba uthatha i-calcium eninzi.
• I-calcium eyongezelelweyo, ngakumbi ngokusebenzisa izongezo Ukuyithatha kwandisa umngcipheko wamatye ezintso.
• Kwiimeko ezinqabileyo, i-calcium eninzi inokubangela ukwakhiwa kwe-calcium egazini. Oku hypercalcemia Kubizwa.
• Amanani aphezulu e-calcium anokuthintela umzimba ekufunxeni iiminerali ezifana ne-iron kunye ne-zinc.

Umthombo: 1, 2, 3