ICalcium yaBantu abaDala: Kutheni ufuna iCalcium, iZinto eziCetyiswayo zokuNgeniswa kweMihla ngemihla kunye neMithombo yokutya

Amagama Aphezulu Ebantwaneni

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Ukutya esikutyayo kungamandla aphambili anceda ekusebenzeni ngokukuko nangokusebenzayo komzimba wethu. Iindidi zezakhamzimba ezinje ngeevithamini, iiminerali kunye neicarbohydrate zinceda ukugcina umzimba wethu kunye namalungu omzimba esempilweni. Kuzo zonke izondlo ezikhoyo ekutyeni esikutyayo kunye nezongezo esizithengayo ezivenkileni, i-calcium yamaminerali iluncedo kakhulu kwaye iyimfuneko kwimpilo yakho yethambo.

Isithako kwii-antacids ezininzi, i-calcium isetyenziselwa ukulawula amanqanaba aphezulu e-magnesium, i-phosphorus, kunye ne-potassium egazini.

Ukubaluleka kweCalcium kwisidlo sakho

Ibizwa ngokuba yeyona minerali iyimfuneko kwimpilo yakho yethambo, ikhalsiyam idlala indima enkulu ekuphuculeni impilo yakho iyonke. Izimbiwa zibalulekile ekukhuleni kwethambo elitsha kunye nokugcina amandla akho ethambo ^[1] . Ngaphandle kwempilo yakho yethambo, iyafuneka nasekusebenzeni kakuhle kwentliziyo yakho, izihlunu, kunye nemithambo-luvo kunye nokukhuthaza ukujija kwegazi okufanelekileyo [2].

Enye yezona zimbiwa zisetyenziswa kakhulu emzimbeni wakho, ikhalsiyam inceda ukomeleza amathambo kunye namazinyo, ukudibanisa izihlunu, ukunciphisa kunye nokwandisa imithambo yegazi, ukuthumela nokufumana imiyalezo yemithambo-luvo, ukukhulula iihomoni kunye negazi ^[Mbini] . Kwaye, phantse yonke ikhalsiyam yomzimba wakho igcinwe emathanjeni akho ipesenti enye kuphela egcinwe egazini lakho.

Inqanaba elifanelekileyo lecalcium ekudleni kwakho kunokunceda ukuthintela i-osteoporosis, ukucebisa ngokubaluleka kokubandakanya ukutya okune-calcium ekutyeni kwakho kwemihla ngemihla ^[3] . Izifundo ezahlukeneyo zibonisa ukuba ukunqongophala kwecalcium kwindlela ubani atya ngayo kunokwenza ukuba umntu angakhuli kwaye agcine amathambo asempilweni.

Ukusetyenziswa kokutya okune-calcium kunceda ukukhusela okanye ukulawula uxinzelelo lwegazi, ukunciphisa iimpawu ze-PMS kunye nokunceda ukunciphisa ukuqala komhlaza webele kubasetyhini abangaphambi kokuyeka ukuya esikhathini. Abantu abasemngciphekweni wokunqongophala kwe-calcium ngabasetyhini abasemva kwemesopaopia, iivegans kunye nabantu abanyamezelayo nge-lactose ^[Mbini] . Ukungabikho kwe-calcium kunokubangela iimpawu ezinjenge-heartbeat engavumelekanga, ukuxhamla kwemisipha, ukuxhamla kunye nokuvakalelwa ezandleni zakho okanye ezinyaweni ^[3] .

Nalu uluhlu lokutya okunotye kwi-calcium ^[4] .

Ikhonkco phakathi kweVitamin D kunye neCalcium

Ngokufana ne-calcium yamaminerali, ivithamin D ikwadlala indima enkulu ekugcineni nasekuphuculeni impilo yethambo lakho. Ngaphandle kwalonto, umzimba wakho ufuna ivithamin D ukufunxa ikhalsiyam. Ukunqongophala kukavithamini D okwaneleyo kubangela ukufunxeka kwecalcium engonelanga ekudleni, okukhokelela emzimbeni ekufunxeni ikhalsiyam kwiivenkile zayo emathanjeni, ngaloo ndlela buthathaka ithambo esele likhona kwaye kuthintela ukwakheka kwethambo elitsha, eliqinileyo ^[5] .

I-Vitamin D inokufunyanwa ngesikhumba elangeni, ekudleni nakwizongezelelo. Ukutya okune-Vitamin D okunezikhupha zamaqanda, iintlanzi zamanzi anetyuwa, isiselo se-orenji, ubisi lwe-soy, ukutya okuziinkozo, isibindi, kunye nobisi oluqinileyo yenye yemithombo efanelekileyo yevithamini, ethi yona ikuncede ukuphucula ukufunxeka kwecalcium ekutyeni kwakho tya ^[6] .

Ngaba ufuna kangakanani i-calcium?

Enye yezona zimbiwa zibaluleke kakhulu ezifunekayo kumsebenzi osisiseko kunye nempilo yonke yomzimba wakho, imfuneko yekhalsiyam yemihla ngemihla yomzimba wakho ixhomekeke kubudala bakho nakwisini sakho. Ukuqonda iimfuno zekhalsiyam yamaqela obudala obahlukeneyo kufuna uqwalaselo lweemfuno zomzimba eziguqukayo zekhalsiyam ngamaxesha amanqanaba ahlukeneyo ophuhliso lomzimba ^[7] . Oko kukuthi, inani lecalcium elifunwa lusana alifani nelomntwana oneminyaka emi-6 ubudala. Kwakhona, iimfuno zekhalsiyam zichaphazeleka kukwahluka kwemfuza kunye nezinye izidlo ezinxulumene nomntu ^[8] .

Ngokweziko lezeMpilo, inani elichanekileyo leemfuno zekhalsiyam yabantu abadala zezi zilandelayo ^{[9] [10]} :

• Bonke abantu abadala (19-50 yrs): 1,000 mg
• Amadoda amadala (51-70 yrs): 1,000 mg
• Abafazi abadala (51-70 yrs): 1,200 mg
• Bonke abantu abadala (71 nangaphezulu): 1,200 mg
• Abafazi abakhulelweyo / abancancisayo: 1,000 mg
• Ulutsha olukhulelweyo: 1,300 mg

Abasetyhini abakhulelweyo okanye abancancisayo abadingi ikhalsiyam eyongezelelweyo ngaphaya kwezindululo zingasentla. Kwaye, ukufumana eli nani lecalcium ekudleni, kunye okanye ngaphandle kwezongezo, mhlawumbi zanele ukugcina amathambo akho esempilweni ^[10] .

Ukuba uthatha izongezo zekhalsiyam, kungcono ukuzithatha ngokutya kunye nokufunxa okungcono, ungathathi ngaphezulu kwe-500 mg ngexesha elinye.

Iindlela zokufumana i-calcium eyaneleyo kwisidlo sakho

Ukutya ukutya okune-calcium kuphela akukho mfuneko yokuqinisekisa ukuba umzimba wakho ufumana isixa esifanelekileyo semaminerali. Nazi ezinye zeendlela zokunceda uqiniseke ukuba ufumana ikhalsiyam eyaneleyo ekutyeni kwakho ^{[Shumi elinanye]} .

• Pheka ukutya kwindawo encinci yamanzi okona lifutshane lifutshane ukugcina i-calcium eninzi kukutya okutyayo.
• Songa ukutya kwakho.
• Qaphela malunga nokunye ukutya okutyayo ngokutya okune-calcium enezinto ezininzi ngenxa yokuba, imicu ethile, efana ne-bran yengqolowa, kunye nokutya okune-oxalic acid kungabopha nge-calcium kwaye kuthintele ukuba kungangeni.
• Abantu abakukutya kwe-vegan kufuneka baqiniseke ukuba bakwabandakanya iimveliso zesoya kunye neemveliso ezinqatyisiweyo ukufumana inani elifanelekileyo le-calcium.

Ngaphandle kokutya ngokuthe ngqo, unokufumana ikhalsiyam ngokusebenzisa izongezo.

Amanyathelo okuthintela

I-calcium iyimfuneko emzimbeni wakho. Nangona kunjalo, ukusetyenziswa kakhulu kwayo nayiphi na into kunye nayo yonke into akunakuze kulunge empilweni yakho ^[12] .

• Ukusetyenziswa kakhulu kokutya okune-calcium eninzi kunokunyusa umngcipheko wamatye ezintso kwabanye abantu.
• Izongezo zeCalcium zinokunyusa umngcipheko wokuhlaselwa sisifo sentliziyo.

Ezinye zeempawu zamanqanaba aphezulu e-calcium emzimbeni wakho zezi zilandelayo ^[13] :

• Ukungabikho komdla
• Ukuqunjelwa
• Soloko udiniwe
• Unxano olunzulu
• Isicaphucaphu
• Intlungu yesisu
• Ukuhlanza
• Ubuthathaka

Ngenxa yoko, unokuvavanywa igazi ngecalcium ukuze uqonde ukuba uninzi okanye luncinci kakhulu kule minerali iphambili kwigazi lakho ^[14] .

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2. [Mbini]UBeto, uJ. A. (2015). Indima yecalcium ekwaluphaleni komntu. Uphando lwezonyango, 4 (1), 1-8.
3. [3]UMazumdar, I., Goswami, K., kunye no-Ali, M. S. (2017). Ubume be-serum calcium, i-vitamin D kunye ne-hormone ye-parathyroid kunye ne-hematological indices phakathi kwabakhokeli bezinto zokuhombisa ze-Dhaka, eBangladesh. Ijenali yaseIndiya ye-Biochemistry yezonyango, i-32 (1), 110-116.
4. [4]UBarnstedt, O., Owald, D., Felsenberg, J., Brain, R., Moszynski, J. P., Talbot, C. B., ... kunye noWaddell, S. (2016). Imemori ye-mushroom efanelekileyo yokukhupha ii-synapses ze-cholinergic. I-Neuron, i-89 (6) kunye ne-1237-1247.
5. [5]UDouda, D. N., Khan, M. A., Grasemann, H., kunye noPalaniyar, N. (2015). Isiteshi se-SK3 kunye ne-mitochondrial ROS mediate NADPH oxidase-Independent NETosis ebangelwa kukungena kwecalcium. Iinkqubo ze-National Academy of Science, 112 (9), 2817-2822.
6. [6]UBooth, A. O., Huggins, C. E., Wattanapenpaiboon, N., kunye noNowson, C. A. (2015). Iziphumo zokunyusa i-calcium yokutya ngokutya kunye nokutya kobisi kubunzima bomzimba kunye nokwakheka komzimba: uhlalutyo lweemeta zezilingo ezilawulwa ngokungahleliwe. Ijenali yaseBritane yeZondlo, i-114 (7), 1013-1025.
7. [7]IHoutkooper, L., kunye noFarrell, V. A. (2017). Izikhokelo zokuncedisa iCalcium.
8. [8]INkosi, R., Tsoupras, A., Mitra, B., kunye neZabetakis, I. (2018). Amafutha obisi kunye nesifo sentliziyo: ngaba ngokwenene kufuneka sikhathazekile? Ukutya, 7 (3), 29.
9. [9]Li, X., De Munck, J., Van Landuyt, K., Pedano, M., Chen, Z., kunye noVan Meerbeek, B. (2017). Zisebenza ngokufanelekileyo njani ii-hydraulic calcium-silicate cement ziphinda zenze i-dentin yedemineralized dentin. Izixhobo zamazinyo, 33 (4), 434-445.
10. [10]ICarafoli, E., kunye neKrebs, J. (2016). Kutheni ikhalsiyam? I-calcium yaba njani oyena mntu unxibelelana kakuhle. Ijenali ye-Biological Chemistry, 291 (40), 20849-20857.
11. [Shumi elinanye]Edmonds, S. W., Solimeo, S. L., Nguyen, V. T., Wright, N. C., Roblin, D. W., Saag, K. G., & Cram, P. (2017). Ukuqonda ukhetho lwengcaciso ye-osteoporosis yokuphuhlisa incwadana yemfundo yesigulana. Ijenali esisigxina, 21.
12. [12]ICano, A., Chedraui, P., Goulis, D. G., Lopes, P., Mishra, G., Mueck, A., ... & Tuomikoski, P. (2018). I-calcium kuthintelo lwe-postmenopausal osteoporosis: Isikhokelo seklinikhi se-EMAS. IMaturitas, 107, 7-12.
13. [13]I-Straus, S. E., Glasziou, P., Richardson, W. S., kunye noHaynes, R. B. (2018). Ubungqina obuSekwe kwiNyango ye-E-Incwadi: Indlela yokuziqhelanisa nokufundisa i-EBM. IiSayensi zezeMpilo zikaElsevier.
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