Ukushoda kweCalcium Kwabesifazane: Izimpawu, Izimbangela, Ukwelashwa, kanye Nokuvimbela

I-calcium iyisakhi esibalulekile futhi ukuntula kwayo kungaholela ezinkingeni eziningi zezempilo. Ibalulekile ekusindeni kwazo zonke izinto eziphilayo futhi igcinwe kakhulu emazinyweni nasemathanjeni ethu. I-calcium yaziwa kakhulu ngokubaluleka kwayo ekugcineni impilo yamathambo. Kodwa-ke, ngaphezu kwalokhu, i-calcium nayo idlala indima ebalulekile ekufinyezweni kwemisipha, ukujiya kwegazi, ukugcina ukusebenza kwezinzwa, nokulawula isigqi senhliziyo.

Uhlolojikelele lokuntula kweCalcium

Ukuntuleka kwe-calcium kungenzeka kunoma ubani. Nokho amaqembu athile angase athambekele kakhulu kukho. Ukuntuleka kwe-calcium kuvame ukuvama kakhulu kwabesifazane abangemva kokuya esikhathini. Futhi, abantu abangadli imifino, imifino noma abangabekezelelani ubisi bangase babe sengozini yokuntuleka kwe-calcium. 

Abesifazane abaneminyaka engaphezu kwengu-45 bavame ukuba sengozini yokuntuleka kwe-calcium ngenxa yokuthi esikhathini sabo sangemva kokuya kokuya esikhathini amazinga e-estrogen ehla emizimbeni yabo. I-Estrogen kwabesifazane idlala indima ebalulekile ku-calcium metabolism. I-Estrogen iphinde ikhuthaze ama-enzyme akha uvithamini D ocushiwe. I-Vitamin D ibalulekile ekumunceni kwe-calcium emzimbeni.

Izimpawu zokushoda kweCalcium

Imisebenzi eminingi yomzimba ingase ithinteke njengoba amazinga e-calcium ephansi emzimbeni womuntu. Nazi izimpawu ezimbalwa ezivamile zokuntuleka kwe-calcium kwabesifazane:

• Izinkinga Zemisipha: Amajaqamba emisipha, ama-spasms, noma ama-twitches, ikakhulukazi emilenzeni.
• Izinkinga Zamathambo: Amathambo aphukile, ukuphuka okwenzeka kalula, noma i-osteoporosis (amathambo abuthakathaka).
• Izinkinga Zamazinyo: Amazinyo abuthakathaka, ukubola kwamazinyo, noma izinkinga zamazinyo ezivamile.
• Ubumbulu noma Ukuluma: Izikhonkwane zokuzwa nezinaliti, ikakhulukazi ezandleni, ezinyaweni, noma ebusweni.
• Ukukhathala: Ukuzizwa ukhathele njalo, ngisho ungenzi okuningi.
• Ukushintsha Kwemizwa: Ukucasuka, ukukhathazeka, noma ukucindezeleka.
• Izinkinga Zenkumbulo: Ukukhohlwa noma ubunzima bokugxila.
• Izimpawu Zesikhumba: Isikhumba esomile, i-eczema, noma ezinye izinkinga zesikhumba.
• Izinkinga Zenhliziyo: Ukushaya kwenhliziyo okungajwayelekile noma phezulu ukushaya kwegazi ezimweni ezinzima.

Izimbangela Zokuntuleka KweCalcium

Ukuntuleka kwe-calcium kungaba nezimbangela eziningana ezihlanganisa lezi ezilandelayo:

• Amazinga aphansi e-Estrogen ngenxa yokunqamuka kokuya esikhathini
• Izakhi Zofuzo
• Ukungangeni kahle kweCalcium
• Ukungabekezelelani Kobisi noma Ukungabekezelelani Ukudla Okucebile NgeCalcium
• Amazinga aphansi we-Vitamin D
• I-Vegetarian noma i-Vegan Diet iphansi nge-Calcium
• I-Amenorrhea noma Ukungabikho Kwesikhathi

Ukuxilongwa Kokuntuleka KweCalcium

Ukuntuleka kwe-calcium kwabesifazane kungatholakala ngokuhlolwa kwegazi okulula. Udokotela uzohlola isampula ukuthola amazinga e-calcium ne-albumin egazini. Kubantu abadala, amazinga e-calcium avamile asukela ku-8.8 kuya ku-10.4 milligrams idesilitha ngayinye (mg/dL), amazinga eCalcium angaphansi kuka-8.8 mg/dL azobhekwa njengokuntuleka kwe-calcium. 

Ukwelashwa Kokuntula I-Calcium

Ukushoda kwe-calcium kungelashwa ngokuthatha izithasiselo ze-calcium ezinqunywe udokotela kanye nangokufaka ukudla okune-calcium eningi ekudleni komuntu. Ukushintsha indlela yokuphila nakho kungathuthukisa amazinga e-calcium emzimbeni, kuhlanganise nokudla a Ukudla okunazo zonke, ukugcina isisindo somzimba esinempilo, ukuvivinya umzimba njalo, nokunciphisa utshwala nogwayi.

Uma unamazinga e-calcium aphansi, kunezindlela ezahlukene zokuyelapha futhi ubuyisele i-calcium yakho kwejwayelekile:

• Shintsha Ukudla Kwakho: Lungisa okudlayo ukuze ufake ukudla okuningi okune-calcium, njengemikhiqizo yobisi, imifino enamahlamvu, nokudla okuqinile.
• Sebenzisa I-Calcium Supplements: Ngezinye izikhathi, odokotela basikisela ukuthatha izithako ze-calcium ukwandisa ukudla kwakho. Kubalulekile ukuthola uhlobo olulungile kanye nenani ngokuqondiswa okuvela kuchwepheshe wezokunakekelwa kwempilo ukuze ugweme izinkinga zezempilo ezivela ku-calcium eningi.
• Thatha Amavithamini Namaminerali: Ungase udinge i-vitamin D ukusiza umzimba wakho ukumunca kangcono i-calcium. Futhi, i-magnesium ne-vitamin K ibalulekile empilweni yamathambo futhi ingasebenza kanye nezithako ze-calcium.
• Lungisa Indlela Yakho Yokuphila: Ngaphandle kokushintsha indlela odla ngayo, izinguquko ezithile endleleni yokuphila zingasiza umzimba wakho usebenzise i-calcium kangcono:
  • Ukuzivocavoca: Ukwenza imisebenzi eyenza amathambo akho asebenze, njengokuhamba noma ukudansa, kungenza amathambo aqine futhi kusize ukugcina i-calcium kuwo.
  • Nciphisa i-Caffeine ne-Sodium: I-caffeine eningi noma i-sodium ingavimba umzimba wakho ekuthatheni i-calcium. Ukunciphisa lezi kungaba kuhle emathanjeni akho.
  • Buka Utshwala: Ukuphuza utshwala ngokweqile kungaphazamisa ukuthi ingakanani i-calcium egcinwa umzimba wakho. Ukuphuza kancane noma ukungaphuzi nhlobo kungasiza ukugcina amazinga e-calcium engaguquki.
• Ukuvimbela I-calcium Ephansi: Ukunakekela impilo yakho kungamisa i-calcium ephansi ngaphambi kokuba iqale:
  • Yidla Ngokufanele: Ukudla okune-calcium eyanele evela ezinhlotsheni ezahlukene zokudla kungaqinisekisa ukuthi uyakuthola okudingayo.
  • Hlola Impilo Yakho Njalo: Ukuyohlolwa udokotela ngokuvamile kungathola i-calcium ephansi kusenesikhathi, ngakho ungayelapha ngokushesha.
  • Gcina Ama-Hormone Enempilo: Ukudla ngendlela efanele, ukuhlala usebenza, nokubona udokotela wakho kungasiza ukugcina amahomoni ngokulinganisela, okubaluleke kakhulu njengoba ukhula.

Ukuvimbela Ukuntula I-Calcium

Ukuntuleka kwe-calcium kungavinjelwa ngokudla ukudla okunothe nge-calcium. Kodwa-ke, kubalulekile ukuqaphela ukuthi ukudla kwe-calcium kufanele kube ngokulinganisela futhi amazinga e-calcium aphezulu kakhulu nawo angalimaza umzimba. Ngaphezu kwalokho, ukudla okucebile nge-calcium njengemikhiqizo yobisi kungase futhi kucebile ngamafutha agcwele ngakho-ke ukudla kwakho kufanele kuqashelwe ngokucophelela. Abesifazane abadlula ekunqamukeni kokuya esikhathini kufanele bathintane ngokukhethekile nodokotela wabo ukuze baqale ukuthatha izithasiselo ze-calcium ezibafanele. 

Abesifazane abaningi badlula emazingeni e-calcium ehlisa njengoba bekhula. Ngakho-ke kubaluleke kakhulu ukuqaphela izimpawu ezihlobene nokuntuleka kwe-calcium. Ngaphezu kwalokho, ukulondoloza ukudla okunomsoco kanye nendlela yokuphila enempilo kungesinye isinyathelo esibalulekile abesifazane okufanele basithathe ukuze bagweme ukuntula ukudla okunomsoco. 

Ingabe isifo sokuntuleka kwe-calcium sivamile?

Ukuntuleka kwe-calcium, okuvame ukubizwa ngokuthi i-hypocalcemia uma kubi kakhulu, akuvamile kakhulu emazweni athuthukile kodwa kungenzeka ngaphansi kwezimo ezithile. Izici ezinomthelela ekuntulekeni kwe-calcium zihlanganisa ukudla okungenamsoco okwanele, izimo ezithinta ukumuncwa kwe-calcium (njengokuntula uvithamini D noma ukuphazamiseka kwesisu), noshintsho lwamahomoni (njengaphakathi nokukhulelwa noma ukuya esikhathini).

Amaqembu athile abantu angase abe sengozini enkulu, njengalokhu:

• Abesifazane Abangemva kokuya esikhathini: Ukuncipha kwamazinga e-estrogen kungaholela ekulahlekelweni kwamathambo kanye nengozi eyengeziwe yokuntuleka kwe-calcium.
• Abantu Asebekhulile: Ukuguga kungathinta ukumuncwa kwe-calcium nempilo yamathambo.
• Abantu abanezinkinga ze-Malabsorption: Izimo ezifana nesifo se-celiac noma isifo sikaCrohn zingaphazamisa ukumuncwa kwe-calcium.
• Ama-Vegetarians nama-Vegans: Ngokuya ngokukhetha kokudla, kungase kudingeke bahlele ngokucophelela ukudla kwe-calcium.
• Labo Abanesifo Sezinso Ezingamahlalakhona: Izinso umsebenzi udlala indima ebalulekile ekugcineni ibhalansi ye-calcium.

Izinkinga zokushoda kwe-calcium kwabesifazane 

Ukuntuleka kwe-calcium kuhlotshaniswa nalokhu:

• Izinkinga zamazinyo
• Ukucindezeleka
• Izinkinga ezihlukahlukene zesikhumba
• Ubuhlungu obungapheli emalungeni nasemisipha
• I-Bone ihlukana
• ukuquleka
• Ukuhamba okuncishisiwe

Ingakanani i-calcium edingekayo kwabesifazane?

Ukunconywa kwansuku zonke kwe-calcium kwabesifazane ngokusekelwe eminyakeni yobudala, ngokusho kwemihlahlandlela ye-National Institutes of Health (NIH):

Ukuxilongwa Kwezifo Zokuntula I-Calcium

Ukuthola ukuntula kwe-calcium kuhilela izinyathelo ezimbalwa nokucatshangelwa:

• Umlando Wezokwelapha: Udokotela wakho uzobuza mayelana nezimpawu zakho nomlando wezokwelapha, okuhlanganisa noma yiziphi izimo noma imithi engathinta amazinga e-calcium.
• Ukuhlolwa ngokomzimba: Ukuhlolwa ngokomzimba kungasiza ekuboneni izimpawu zokuntuleka kwe-calcium, njengama-muscle spasms noma izinzipho eziphukayo.
• Ukuhlolwa Kwegazi: Ukuhlolwa kwegazi okulinganisa i-calcium ephelele, i-calcium e-ionized (i-calcium yamahhala egazini), futhi ngezinye izikhathi amazinga ehomoni ye-parathyroid (PTH) angabonisa isimo se-calcium. Amazinga aphansi e-calcium ephelele noma e-ionized angase abonise ukuntula.
• Ukuhlolwa Kokuqina Kwamathambo (DEXA): Lokhu kuhlola kukala ukuminyana kwamaminerali amathambo futhi kungaxilonga i-osteoporosis noma i-osteopenia, izimo ezivame ukuhlotshaniswa nokuntuleka kwe-calcium isikhathi eside.
• Ukuhlolwa Okwengeziwe: Ngokuya ngezimpawu nokutholakele, udokotela wakho angase alawule ukuhlolwa ukuze ahlole amazinga kavithamini D, ukusebenza kwezinso (njengoba izinso zilawula ibhalansi ye-calcium), nezinye izici ezifanele.

Izinguquko zokuphila

Ngaphezu kokugcina amazinga e-calcium ne-vitamin D ehlolwa, kunezinguquko zendlela yokuphila ongayenza ukuze usekele impilo yamathambo:

• Ukugcina isisindo esinempilo
• Ukuzivocavoca umzimba njalo
• Ukulinganiselwa ugwayi kanye nokuphuzwa kotshwala

Isiphetho

Kuyisinyathelo esihlakaniphile ukuxhumana nesazi sokudla ukuze wazi ukudla okunothe nge-calcium okufanele ekudleni kwakho ngaphezu kwezithasiselo ezinqunywe yibona. Izithako zamavithamini amaningi zingase zingabi nayo yonke i-calcium edingekayo kuwe futhi yingakho isithako esihle se-calcium esinothiswe nge-Vitamin D singase sibe isengezo esidingekayo ekudleni kwabesifazane.

Imibuzo Evame Ukubuzwa

1) Ingabe ukushoda kwe-calcium kwabesifazane kungabangela ukulahlekelwa izinwele?

Yebo, ukuntuleka kwe-calcium kungabangela ukulahlekelwa izinwele kwabesifazane. I-calcium ibalulekile ukuze uhlale unempilo izinwele ama-follicles, futhi ukuntula kungaholela ezinwele ezibuthakathaka nokwanda kwezinwele.

2) Ingabe ukuntuleka kwe-calcium kwabesifazane kungabangela ubuhlungu emuva?

Yebo, ukuntuleka kwe-calcium kungabangela ubuhlungu emuva. I-calcium ibalulekile empilweni yamathambo, kanti ukuntula kungenza amathambo abe buthaka, okuholela ezinhlungwini nasekuphathekeni kabi, ikakhulukazi emgogodleni nasemhlane ongezansi.

3) Yiziphi izinkinga zokuntuleka kwe-calcium?

Izinkinga zokuntuleka kwe-calcium zihlanganisa i-osteoporosis, izinzipho eziphukayo, izinkinga zamazinyo, amajaqamba emisipha, kanye nengozi eyengeziwe yokuphuka. Ukuntula kakhulu kungase futhi kubangele isigqi senhliziyo esingavamile kanye nezimpawu zemizwa njengokudideka nokulahlekelwa inkumbulo.

4) Indlela yokwandisa i-calcium emizimbeni yabesifazane?

Ukuze kwandiswe amazinga e-calcium, abesifazane kufanele badle ukudla okune-calcium eningi njengemikhiqizo yobisi, imifino eluhlaza enamaqabunga, ama-alimondi, nokusanhlamvu okuqinisiwe. Ukwengeza, ukuthatha izithasiselo ze-calcium nokuqinisekisa ezanele i-vitamin D Ukudla kungasiza ukuthuthukisa ukumuncwa kwe-calcium.

5) Kungani abesifazane belahlekelwa i-calcium?

Abesifazane bangase balahlekelwe i-calcium ngenxa yezici eziningana, okuhlanganisa izinguquko zamahomoni ngesikhathi sokunqamuka kokuya esikhathini, ukungadli kahle ekudleni, i-caffeine eningi noma sodium ukusetshenziswa, imithi ethile, nezimo zezokwelapha ezifana ne-hyperparathyroidism.

6) Kwenzekani uma abesifazane bengayitholi i-calcium eyanele?

Uma abesifazane bengayitholi i-calcium eyanele, basengozini yokungenwa yi-osteoporosis, ukuphuka njalo, kanye nokuhlukunyezwa kwemisipha namajaqamba. Ukushoda isikhathi eside kungaholela ezinkingeni ezingathi sína zezempilo, okuhlanganisa nezinkinga zenhliziyo nemithambo yegazi.

7) Ingakanani i-calcium edingekayo owesifazane?

Ukudla okunconyiwe kwansuku zonke kwe-calcium kwabesifazane kuyahlukahluka ngeminyaka. Abesifazane abaneminyaka engu-19-50 kufanele bahlose u-1,000 mg ngosuku, kuyilapho labo abangaphezu kuka-50 kufanele bakhulise ukudla kwabo ku-1,200 mg ngosuku ukuze basekele impilo yamathambo.

8) Yiziphi izimpawu zokuntuleka kwe-calcium kwabesifazane?

Izimpawu zokuntuleka kwe-calcium kwabesifazane zihlanganisa izinzipho ezishwabene, imisipha yamajaqamba njalo, ukuba ndikindiki kanye nokushoshozela kweminwe, ukukhathala, izinkinga zamazinyo, kanye ne-osteoporosis. Ukuntuleka okukhulu nakho kungabangela isigqi senhliziyo esingavamile kanye nokudideka kwengqondo.

9) Ukuphatha kanjani ukuntula kwe-calcium kwabesifazane?

Ukwelapha ukuntula i-calcium kuhilela ukwandisa ukudla okudlayo okunothe nge-calcium, ukuthatha izithasiselo ze-calcium ne-vitamin D, nokwenza izinguquko zendlela yokuphila njengokuzivocavoca umzimba okuthwala isisindo okuvamile. Ezimweni ezimbi kakhulu, umhlinzeki wezempilo angase ancome ukwelashwa okwengeziwe ukuze kubuyiselwe amazinga e-calcium.