15 Ukudla Okunempilo Okucebile ngeCalcium

Kubuyekezwe ngomhla ka-3 Okthoba 2022

I-calcium (Ca) idlala indima ebalulekile ekugcineni impilo yamathambo, kuhlanganise namazinyo akho. I-calcium isiza futhi ekugcineni ukwakheka okujwayelekile nokusebenza kwemisipha yenhliziyo. Imikhiqizo yobisi efana neyogathi, ubisi, noshizi iyimithombo emihle ye-calcium, edingeka ngokuyinhloko gcina amathambo akho ephilile. Kulesi sihloko, sizoxoxa ngokudla okuphezulu okucebile nge-calcium okusebenza ngempumelelo ekwelapheni ukuntula kwe-calcium emzimbeni wakho.

Kungani Udinga I-Calcium

I-calcium iyimaminerali ebalulekile edlala indima ebalulekile ekugcineni impilo yonke kanye nokusekela imisebenzi ehlukahlukene yomzimba. Yaziwa kakhulu ngokubaluleka kwayo ekwakheni nasekugcineni amathambo namazinyo aqinile, kodwa izinzuzo zayo zidlula impilo yamathambo. Nazi ezinye izizathu eziphoqayo zokuthi kungani udinga i-calcium:

Impilo Yamathambo: Umsebenzi oyinhloko nowaziwa kakhulu we-calcium yindima yayo ekwakheni nasekugcineni amathambo namazinyo aqinile. I-calcium iyingxenye ebalulekile yesakhiwo samathambo, enikeza amandla nokuqina. Ukudla i-calcium eyanele ebuntwaneni, ukuthomba, kanye nokukhula kubalulekile ukuze ufinyelele inani eliphakeme lamathambo, elingasiza ekunciphiseni ingozi yokukhumuzeka kwamathambo nokuphuka kamuva ekuphileni.
Umsebenzi Wemisipha: I-calcium ihilelekile ekufinyezeni kwemisipha nasekuphumuleni. Lapho inzwa ishukumisa umsipha, i-calcium iyakhululwa, ivumele imicu yemisipha ukuba ifinyele. Ngemuva kokuncipha kwemisipha, i-calcium iphindiselwa emuva endaweni yokugcina, okuholela ekuphumuleni kwemisipha. Le nqubo ibalulekile ekunyakazeni nasekusebenzeni okufanele kwemisipha, kuhlanganise nenhliziyo.
Ukudluliswa Kwezinzwa: I-calcium idlala indima ebalulekile ekudluliselweni kwezinzwa, ivumela amangqamuzana ezinzwa ukuthi axhumane ngempumelelo namanye namanye amaseli emzimbeni. Ukusebenza kahle kwezinzwa kubalulekile ekusebenzisaneni, ukubona izinzwa, nokulawula imisipha.
Ukujiya kwegazi: I-calcium ibalulekile enqubweni yokujiyisa igazi. Uma kukhona ukulimala noma ukulimala emithanjeni yegazi, i-calcium iyakhululwa, iqala uchungechunge lokusabela okuholela ekwakhekeni kwamahlule egazi ukuze kumiswe ukopha. Ngaphandle kwe-calcium eyanele, ukujiya kwegazi bekuyoba buthakathaka, okuholela ekopheni ngokweqile.
Ukukhishwa kweHormone: I-calcium ihilelekile ekukhiqizweni kwamahomoni ahlukahlukene, kuhlanganise ne-insulin, ebalulekile ekulawuleni amazinga kashukela egazini, kanye ne-hormone ye-parathyroid, esiza ekulawuleni amazinga e-calcium egazini.
Ukusayina Kweselula: I-calcium isebenza njengesithunywa sesibili ezindleleni eziningi zokubonisa amaselula, isiza ukudlulisa amasignali ngaphakathi kwamaseli naphakathi kwamaseli. Lezi zinqubo zokusayina zibalulekile emisebenzini ehlukahlukene yamaselula, okuhlanganisa ukukhula kwamangqamuzana, ukwanda, nokuhlukaniswa.
Ukulawulwa Komfutho Wegazi: Olunye ucwaningo lubonisa ukuthi i-calcium ingase ibe nendima ekulawuleni umfutho wegazi. Ukudla i-calcium eyanele, kuhlanganiswe nokudla okunomsoco kanye nendlela yokuphila enempilo, kungase kusize ukusekela amazinga omfutho wegazi anempilo.

15 Ukudla Okucebile ngeCalcium

I-calcium ayiyona nje kuphela amaminerali amaningi kakhulu emzimbeni, kodwa futhi ibalulekile ekusebenzeni kahle komzimba. Imikhiqizo yobisi nokunye ukudla okuningi kungakusiza ugcine amazinga e-calcium enempilo futhi uvimbele ukushoda kwe-calcium. Iningi lamathambo namazinyo akho akhiwe nge-calcium, ebalulekile futhi empilweni yenhliziyo, ekusebenzeni kwemisipha, nasekuboniseni izinzwa.

Kuyelulekwa ukuthi abantu abadala abaningi baphuze okungenani u-1,300 mg we-calcium nsuku zonke, kuyilapho abantu abadala, abesifazane abadlule kokuya esikhathini, kanye nentsha kudingeka baphuze i-calcium eyengeziwe.

Nakuba imikhiqizo yobisi—njengobisi, ushizi, kanye iyogathi-ziphezulu kakhulu ku-calcium, kunemithombo eminingi ye-calcium engafaki ubisi.

Izinzuzo ze-calcium ekudleni:

Imbewu: Imbewu efana nesilimo esidliwayo esinamagatsha anamanzi, isesame, i-poppy, nembewu ye-chia iyimithombo emihle kakhulu ye-calcium. Lezi zinhlamvu zinikeza namafutha anempilo namaprotheni futhi. Imbewu ye-Chia inothile ngama-omega-3 fatty acids kanye ne-calcium. Ngakho, ukudla imbewu kungasiza ekwandiseni amazinga e-calcium emzimbeni.
Ushizi: Ushizi futhi ungumthombo omuhle kakhulu we-calcium. I-Parmesan ushizi iwumthombo ongcono kakhulu we-calcium uma uqhathaniswa nezinye izishizi. Umzimba wethu ungamunca i-calcium emikhiqizweni yobisi kalula uma uqhathaniswa nemithombo yezitshalo. Imikhiqizo yobisi inezinye izinzuzo zezempilo njengokunciphisa ingozi yesifo senhliziyo. Ubisi neyogathi kusiza ekwehliseni ubungozi be-metabolic syndrome.
Yogathi: I-Yoghurt ibhekwa njengomthombo ongcono kakhulu we-calcium. I-Yoghurt nayo iphezulu kuma-probiotics asiza ukuthuthukisa ukusebenza kwamasosha omzimba. Iyogathi isiza futhi ekugcineni inhliziyo iphilile kanye nasekumunceni ngendlela efanele imisoco emzimbeni. Iyogathi yamaGreki iwumthombo omuhle kakhulu wokuthola amaprotheni abalulekile.
I-Sardine kanye ne-Salmon Ekheniwe: I-Salmon ne-Sardine iyimithombo ecebile ye-calcium. Lezi zinhlanzi zinikeza amaprotheni aphezulu kanye ne-omega-3 fatty acids. Lezi zakhi zingasiza ekuthuthukiseni ukusebenza kwenhliziyo. Lezi zinhlanzi ziphinde zinikeze izakhi ezisiza ukuthuthukisa impilo yobuchopho nempilo yesikhumba.
Ubhontshisi kanye Nodali: Ubhontshisi unothe nge-calcium, amaprotheni, i-fibre, nama-micronutrients njenge-iron, i-folate, i-potassium, i-magnesium, i-zinc, namaprotheni. Amanye ubhontshisi nawo ayimithombo ecebile ye-calcium. Ngakho-ke, ukudla ama-lentils nobhontshisi njalo kungasiza ukwandisa i-calcium emzimbeni.
Ama-alimondi: Ama-alimondi ube nokuqukethwe okuphezulu kwe-calcium futhi kufanele wengezwe ekudleni kwakho kwansuku zonke. Ama-alimondi nawo angumthombo ocebile we-fibre, amaprotheni, namafutha. Lamantongomane nawo angumthombo ocebile wezinye izakhamzimba ezifana ne-vitamin E, i-manganese, ne-magnesium. Ukudla amantongomane kungasiza ekulawuleni umfutho wegazi ngenkathi kugcinwa amazinga e-calcium.
Imifino Enamahlamvu Aluhlaza: Imifino enamahlamvu aluhlaza iphezulu kakhulu ku-calcium. Uma ufuna ukuthuthukisa amazinga e-calcium egazini kufanele udle isipinashi, imifino ye-collard, ne-kale. Ngakho, ukudla imifino enamaqabunga aluhlaza akugcini nje ngokuhlinzeka ngamavithamini namaminerali kodwa futhi kusiza ekuqiniseni isimiso somzimba sokuzivikela ezifweni.
I-Rhubarb: I-Rhubarb iwumthombo omuhle kakhulu kavithamini K, i-calcium, namanye amavithamini namaminerali. Futhi iqukethe i-fiber esiza ekulawuleni umsebenzi wesistimu yokugaya ukudla. I-Rhubarb nayo inothile ngama-oxalates futhi isiza ekumunceni ngokushesha i-calcium.
Amakhiwane: Amakhiwane omisiwe aqukethe i-fiber ephezulu kanye nama-antioxidants. Futhi aqukethe amanani aphezulu e-calcium. Amakhiwane ahlinzeka nezinye izakhamzimba ezifana ne-vitamin K ne-potassium. Lezi zakhi zisiza ekwenzeni amathambo akho aqine futhi abe nempilo.
Ubisi: Ubisi lubhekwa njengenye yemithombo ebaluleke kakhulu ye-calcium. Ubisi aluhlinzeki nge-calcium kuphela kodwa futhi luhlinzeka nge-Vitamin A kanye ne-Vitamin D. Ubisi lwembuzi luwumthombo omangalisayo we-calcium. Ubisi lungamuncwa kalula futhi i-calcium ekhona obisini ingamuncwa kalula ngumzimba.
Tofu: Eminye imikhiqizo ye-tofu iqiniswa nge-calcium ngesikhathi sokukhiqizwa, ihlinzeka ngomthombo we-calcium osekelwe esitshalweni kwabadla imifino nezilwane.
Ukudla Okuqinisiwe: Okuthile okusanhlamvu, amajusi ezithelo, nezinye izindlela zobisi olusekelwe ezitshalweni (njengobisi lwe-alimondi noma ubisi lwesoya) ngokuvamile ziqiniswa nge-calcium ukuze kuthuthukiswe ukondleka kwazo.
I-broccoli: Le mifino iqukethe inani elihle le-calcium, kanye namanye amavithamini nama-antioxidants.
I-Quinoa: Le pseudocereal ayigcini nje ngokuba umthombo we-calcium kodwa futhi inikeza amaprotheni aphelele namanye amaminerali.
I-Amaranth: I-Amaranth iwuhlamvu-mbumbulu oluqukethe i-calcium nezinye izakhi ezibalulekile.

Ukufaka lokhu kudla okunikeza i-calcium ekudleni kwakho kungaba nomthelela ekuhlangabezaneni nezidingo zakho zansuku zonke ze-calcium, ukusekela impilo yamathambo, ukusebenza kwemisipha, kanye nokuphila kahle.

Izithelo ezinothe nge-calcium- zama futhi ukufaka izithelo ezinothe nge-calcium ekudleni kwakho njenge:

Ama-apricots
ikiwi
Ama-oranges
I-papaya
Amajikijolo
Inyama yenkomo esethinini
Amagilebhisi
Ama-Strawberries
I-Litchy
ugwava

Ingakanani I-Calcium Edingeka Umzimba Wethu?

Inani le-calcium edingwa umzimba wethu lincike ezintweni ezifana neminyaka kanye nesigaba sokuphila.

Abantu abadala (iminyaka eyi-18-50): Cishe i-1000 milligrams (mg) ngosuku.
Abesifazane (iminyaka engu-51+) nabesilisa (iminyaka engu-51-70): Cishe i-1000-1200 mg ngosuku.
Abesifazane (iminyaka engu-71+) nabesilisa (iminyaka engu-71+): Cishe i-1200 mg ngosuku.

I-calcium ibalulekile ekugcineni amathambo aqinile, amazinyo, ukusebenza kwemisipha, ukudluliswa kwemizwa, nokujiya kwegazi. Itholakala ekudleni okuhlukahlukene, okuhlanganisa imikhiqizo yobisi (ubisi, ushizi, iyogathi), imifino enamaqabunga (i-kale, i-broccoli), amantongomane, imbewu, nezinye izindlela zobisi olusekelwe ezitshalweni eziqinile. Ukudla okwanele kwevithamini D nakho kubalulekile ukuze kufakwe i-calcium ngendlela efanele.

Izinzuzo Calcium

I-calcium iyiminerali ebaluleke kakhulu eyenza amazinyo namathambo akho aqine. Umzimba wethu kufanele usebenze kanzima ukuze ugcine izinga elijwayelekile le-calcium emzimbeni. Uma igazi lakho linamazinga aphansi e-calcium futhi ungakudli ukudla okunothe nge-calcium khona-ke amathambo akho ayoba buthakathaka. Ngakho-ke, i-calcium iyimaminerali ebalulekile edingekayo ukuze kugcinwe impilo enhle yamathambo namazinyo.

Umsebenzi oyinhloko kavithamini D ku-calcium homeostasis ukukhulisa ukumuncwa kwe-calcium emathunjini. Umzimba udinga uvithamini D ukuze umunce i-calcium. Ngaphandle kwevithamini D eyanele, umuntu akakwazi ukwakha ihomoni eyanele i-calcitriol (eyaziwa ngokuthi "i-vitamin D esebenzayo"). Lokhu kuholela ekungeneni kwe-calcium eyanele ekudleni.

I-osteoporosis ingesinye isimo esingase sibangelwe ukuntuleka kwe-calcium emzimbeni. Kuyisimo lapho amathambo eqala ukulahlekelwa i-calcium futhi ingozi yokuphuka iyanda. I-rickets yisifo esenzeka ezinganeni ngenxa yokuntuleka kwe-calcium. Kudala ukukhubazeka kwamathambo futhi kubambezeleke ukukhula kwamathambo.

Sengiphetha, sibonile ukuthi umuntu oswele i-calcium angabhekana nezinkinga ezinzima. Ngakho-ke, kuwukuhlakanipha ukuthola ukudla okufanele okune-calcium ngokukungeza ekudleni kwakho kwansuku zonke. Ungase futhi uthintane nodokotela wakho noma i-dietician kusuka kwa isibhedlela esingcono kakhulu se-dietetics & umsoco e-Hyderabad ukuze uthole iseluleko sochwepheshe mayelana nokudla kwe-calcium nokugwema ukuntula kwayo.

I-Calcium Dosage

Iqembu leminyaka	Imfuneko yansuku zonke ye-Calcium (RDA)
0-6 izinyanga	200 milligrams / ngosuku
7-12 izinyanga	260 milligrams / ngosuku
iminyaka 1-3	700 milligrams / ngosuku
iminyaka 4-8	1,000 milligrams / ngosuku
iminyaka 9-18	1,300 milligrams / ngosuku
iminyaka 19-50	1,000 milligrams / ngosuku
Iminyaka engama-51-70 (Abesifazane)	1,200 milligrams / ngosuku
Iminyaka engama-51-70 (Abesilisa)	1,000 milligrams / ngosuku
Iminyaka eyi-70+	1,200 milligrams / ngosuku

Izingozi Ezihambisana NeCalcium

Imiphumela Emibi: Ngemithamo evamile, izithako ze-calcium zingase zibangele ukuqunjelwa, igesi, nokuqunjelwa. Ukudla i-calcium ngokweqile kungaholela ekwakhekeni kwamatshe ezinso. Olunye ucwaningo luphakamisa ingozi engaba khona yokuhlaselwa yinhliziyo nokushaywa unhlangothi lapho uthatha izithako ze-calcium eduze nokudla okune-calcium ephezulu, kodwa ucwaningo olwengeziwe luyadingeka ukuze kuqinisekiswe lokhu.
Ukusebenzisana: Uma uthatha njalo imithi kadokotela noma etholakala ngaphandle kwekhawunta, thintana nodokotela wakho mayelana nokuphepha kokusebenzisa izithasiselo ze-calcium. I-calcium ingase ihlanganyele nezidakamizwa zenhliziyo, isifo sikashukela, isithuthwane, nezinye izimo. I-Vitamin D ngemithamo ephezulu ingakhuphula amazinga e-calcium ngendlela eyingozi, futhi ukudla i-calcium ngokweqile kungase kuvimbele ukumuncwa kwamaminerali afana nensimbi ne-zinc. Ukuze ugweme ukusebenzisana, ngokuvamile kuyanconywa ukuthatha izithasiselo ze-calcium amahora angu-1 kuya kwangu-2 ngaphandle kweminye imithi noma izithasiselo.
Amanye Amafomu E-Calcium: Abukho ubufakazi obubambekayo obusekela isimangalo sokuthi imikhiqizo efana ne- "coral calcium" iphakeme kune-calcium evamile. Ukwengeza, imikhiqizo ye-coral calcium ingase ibe namazinga angaphephile omthofu.
Izingozi: Uma unesifo sezinso, izinkinga zenhliziyo, i-sarcoidosis, noma izimila zamathambo, thintana nodokotela wakho ngaphambi kokucabangela izithasiselo ze-calcium.
Overdose: Amazinga aphezulu e-calcium egazini angabangela isicanucanu, umlomo owomile, ubuhlungu besisu, ukushaya kwenhliziyo okungavamile, ukudideka, futhi, ezimweni ezimbi kakhulu, nokufa.

Ukushoda kweCalcium Kuyithinta Kanjani Impilo Yakho?

I-calcium eningi emzimbeni wakho igcinwa emathanjeni nasemazinyweni akho, nenani elincane elijikeleza egazini lakho nasezicutshini.

Umzimba wakho ulawula ngokucophelela amazinga e-calcium egazini. Uma izinga lehla ngenxa yokungatholi i-calcium eyanele, amathambo akho azokhipha i-calcium ukuze anxephezele.

Ngokuhamba kwesikhathi, lokhu kungawenza buthaka amathambo futhi kuholele ku:

I-Osteoporosis: Ngokuvamile kubantu abadala asebekhulile, lesi simo sihilela ukulahlekelwa ukuminyana kwamathambo kanye nengozi enkulu yokuphuka. Izimpawu ngokuvamile aziveli kuze kube yilapho kwenzeka ukuphuka.
Ama-Rickets: Isifo sobuntwana esibangela ukukhubazeka kwamathambo kanye nokungakhuli kahle, ngokuvamile ngenxa ukushoda kukavithamini D kodwa futhi kungabangelwa i-calcium ephansi.

Ungazi kanjani ukuthi unesifo se-calcium?

Ungase ube nokushoda kwe-calcium uma uhlangabezana:

Amajaqamba noma ama-spasms (ikakhulukazi emilenzeni yakho).
Ukuluma noma ukuba ndikindiki eminweni yakho noma emlonyeni wakho.
Izinzipho ezibuthakathaka, eziphukayo noma ukulahlekelwa izinwele.
Ukukhathala nobuthakathaka obungapheli.
Ubuhlungu bethambo noma ukuphuka njalo.

Nini ukuthatha izithasiselo calcium?

Kufanele uthathe izithako ze-calcium uma:

Ukudla kwakho akunakho ukudla okunothe nge-calcium njengobisi, imifino enamaqabunga, noma ukudla okuqinisiwe.
Ukhulelwe noma uncelisa futhi udinga i-calcium eyengeziwe.
Uneminyaka engaphezu kuka-50 noma ngemva kokunqamuka kokuya esikhathini ukuze usize ukuvimbela ukulahleka kwamathambo.
Une-low density noma i-osteoporosis.
Udokotela wakho uyancoma ngenxa yezimo ezithile zezempilo.

FAQ sika

1. Ngiyithola kanjani i-calcium eningi? Yikuphi ukudla okungcono kakhulu?

Indlela ephumelela kakhulu yokuthola i-calcium ukufaka izinhlobonhlobo zokudla okunothe nge-calcium ekudleni kwakho. Eminye yemithombo engcono kakhulu ye-calcium ihlanganisa imikhiqizo yobisi njengobisi, ushizi, neyogathi, njengoba inothe nge-calcium emuncwa kalula. Ukwengeza, imifino enamahlamvu amnyama efana ne-kale nesipinashi, ezinye izindlela zobisi olusekelwe esitshalweni esine-calcium, izinhlanzi ezisemathinini ezinamathambo adliwayo njengesardine, ne-tofu yizinqumo ezinhle kakhulu. Ukusebenzisa ingxube yalokhu kudla kuqinisekisa ukuthathwa kwe-calcium ehlukahlukene, okusekela impilo yonke yamathambo nokufeza izidingo zansuku zonke ze-calcium.

2. Ngingayithola kanjani i-calcium eyi-1000 ngosuku?.

Ukuzuza i-calcium yansuku zonke yamamiligremu ayi-1000 kungenziwa ngokufaka ukudla okuhlukahlukene okune-calcium ekudleni kwakho. Ukudla ukudla okuthathu kobisi (njengobisi, iyogathi, noma ushizi), okuhlanganisa imifino enamahlamvu, ukudla okuqinile, nemithombo efana ne-tofu, ama-alimondi, nezinhlanzi ezisemathinini ngamathambo kukho konke ukudla kwakho nokudla okulula kusiza ukufinyelela lokhu okuhlosiwe futhi kusekela impilo yonke yamathambo.

3. Ingabe ubisi lucebile nge-calcium?

Yebo, ubisi luwumthombo ocebile we-calcium. Inkomishi eyodwa yobisi ngokuvamile iqukethe cishe ama-milligrams angu-300 e-calcium, okwenza kube umthombo wokudla omuhle kakhulu futhi omunca kalula wale mineral. Ukwengeza, ubisi lunikeza ezinye izakhi ezibalulekile ezifana namaprotheni, amavithamini, namaminerali, okunomthelela empilweni yonke yamathambo nokusekela imisebenzi ehlukahlukene yomzimba.

4. Kungani i-calcium ibalulekile emzimbeni?

I-calcium ibalulekile ekwakheni nasekugcineni amathambo namazinyo aqinile, isekela ukusebenza kwemisipha, ukudluliswa kwemizwa, nokujiyisa kwegazi.

5. Ingabe ikhona imithombo ye-calcium engeyona yobisi?

Yebo, kunemithombo eminingi ye-calcium engeyona yobisi, njengemifino eluhlaza (njenge-kale ne-bok choy), amantongomane nembewu (njengama-alimondi nembewu ye-chia), i-tofu, nobisi olusekelwe ezitshalweni oluqinile.

6. Ingakanani i-calcium engiyidinga nsuku zonke?

Izidingo ze-calcium zansuku zonke ziyahlukahluka ngeminyaka nangobulili. Kubantu abadala abaningi, cishe i-1,000 mg ngosuku. Abesifazane abangaphezu kweminyaka engama-50 futhi wonke umuntu oneminyaka engaphezu kwengama-70 badinga cishe u-1,200 mg ngosuku.

7. Ingabe isipinashi siwumthombo omuhle we-calcium?

Isipinashi siqukethe i-calcium, kodwa futhi sine-oxalates, engavimbela ukumuncwa kwe-calcium. Ngakho-ke, nakuba iwumthombo, ayiwona osebenza kahle kakhulu.

8. Ingabe zikhona izingozi ezihlobene nokudla i-calcium eningi?

Yebo, ukudla i-calcium eningi kungaholela ezindabeni zezempilo ezinjengamatshe ezinso, ukuqunjelwa, kanye nokuphazamiseka kokumuncwa kwamanye amaminerali abalulekile.

9. Ingabe ama-apula anothile nge-calcium?

Cha, ama-apula awawona umthombo obalulekile we-calcium. Baziwa kakhulu ngokuqukethwe kwe-fiber namavithamini.

10. Kwenzekani uma ungayitholi i-calcium eyanele?

Ukuntuleka kwe-calcium kungabangela ukuba amathambo abe buthakathaka (i-osteoporosis), ingozi eyengeziwe yokuphuka, ama-cramps emisipha, futhi, ezimweni ezimbi kakhulu, ukuba ndikindiki noma ukuluma kweminwe.