Ukushoda kweCalcium kuyithinta kanjani impilo Yamathambo?

Amathambo ethu ancike ekudleni okunomsoco kanye nokunikezwa okuqhubekayo kwezakhi, ikakhulukazi i-calcium ne-vitamin D, ukuze kube nempilo namandla awo. Abantu badinga i-calcium ukuze bathuthukise futhi bagcine amathambo namazinyo enempilo. Ukwengeza, kubalulekile kwezinye izinqubo zomzimba ezifana nokujikeleza kwegazi nokulawula imisipha. Imizimba yethu idinga uvithamini D ukuze imunce i-calcium ekudleni ngendlela efanele. Ngaphezu kwalokho, iCalcium kumele imunce ekudleni esikudlayo ngoba ayikwazi ukukhiqizwa ngumzimba.

Imizimba yethu izothatha i-calcium lapho igcinwa khona emathanjeni ethu uma singayidli eyanele ukuze isebenze ngendlela evamile. Ngenxa yalokho, kancane kancane amathambo ethu aba buthaka ngokuhamba kwesikhathi, okwandisa ingozi ye-osteoporosis, isimo lapho amathambo eba brittle ngokwedlulele. Kungase futhi kubangele ezinye izimo ezifana ne-osteopenia ne-hypocalcaemia. 

Ukwengeza, uma izinga le-calcium ezinganeni linganele, zingase zingakhuli zifinyelele ekuphakameni kwazo okugcwele. Ngakho-ke, kubalulekile ukusebenzisa inani le-calcium ngosuku elinconywayo, ngemithombo yokudla ehlukene, amavithamini, nezithako zokudla.

Kuyini Ukuntula I-Calcium?

Kuyini Ukudla Okunconyiwe Kwansuku zonke Kwe-calcium?

Ukudla okunconyiwe kwansuku zonke kwe-calcium kuyehluka kubantu beminyaka eyahlukene. Okubalulwe ngezansi ukudla okuphakanyiswe kwansuku zonke kwabantu abadala -

• Abantu abadala (iminyaka eyi-19 kuye kwengama-50) - 1000 mg ngosuku
• Abantu abadala (Abesilisa - iminyaka engama-51 kuye kwengama-70) - 1000 mg ngosuku
• Abantu abadala (Abesifazane - 51 - 70 iminyaka) - 1000 mg ngosuku
• Abantu abadala (abaneminyaka engama-71 nangaphezulu) - 1200 mg ngosuku
• Abantu abadala abakhulelwe nabancelisayo - 1000 mg

Kungani I-Calcium Ibalulekile?

I-calcium iyiminerali eyakha amathambo emizimbeni yethu. Amathambo namazinyo aphethe i-calcium eningi emzimbeni, elinganiselwa ku-99%. Kunomthwalo wemfanelo wokubenza baqine futhi baqine. Inani elisele le-calcium linikezelwa kweminye imisebenzi enesibopho sokugcina umzimba usebenza ngendlela evamile. Isiza futhi imithambo yegazi ukuthi ikhule futhi iqine, imisipha ifinyele, nasekudluliseleni isimiso sezinzwa. 

Nsuku zonke, i-calcium ingena futhi iphume emathanjeni njengoba eqhubeka elungiswa kabusha. Isamba sesisindo samathambo sikhula ezinganeni nasentsheni ngoba umzimba uthatha indawo yamathambo alahlekile ngokushesha kunokwehlisa ithambo elisha. Lokhu kuqhubeka kuze kube yilapho iminyaka yobudala engama-30, lapho ijubane lokudalwa kwamathambo amasha kanye nokuhlakazeka kwamathambo amadala cishe kuyalingana. Ithambo liphuka ngokushesha kunokuba lidalwe kubantu abadala, ikakhulukazi kwabesifazane abangemva kokuya esikhathini. Ukudla i-Calcium encane ekudleni kuzodala i-Osteoporosis.

Yini Ebangela Ukuntuleka KweCalcium?

Ukuntuleka kwe-calcium kungenzeka ngenxa yezizathu eziningana, kuhlanganise:

• Ukudla okungalungile kwe-calcium isikhathi eside
• Ukuba nokungabekezelelani kokudla ekudleni okunothe nge-calcium
• Izici zofuzo
• Imithi engase iholele ekunciphiseni ukumuncwa kwe-calcium
• Izinguquko zeHormonal (Abesifazane be-Postmenopausal/Post hysterectomy- Oophorectomy)

Izimpawu zokushoda kweCalcium

Kunemiphumela eminingana yokuntuleka kwe-calcium emzimbeni wonke. Nokho, kungase kungabi khona izimpawu zokuqala. Ngokuhamba kwesikhathi eside, umuntu oshoda nge-calcium angase abe nokuncipha kwamathambo, okungase kubangele amathambo ashwabene (i-Osteoporosis). I-osteoporosis ibizwa ngokuthi "isifo esithule" ngoba ngokuvamile azikho izimpawu kuze kuphuke ithambo.Ekukhumulweni kwamathambo okuthuthukile, isiguli singase sibe nobuhlungu beqolo, obubangelwa ukuphuka noma ukugoqeka komgogodla, ukuncipha kobude ngokuhamba kwesikhathi, ukuma okugobile, kanye nethambo eliphuka kalula kakhulu kunalokho obekulindelwe. 

Ezinye izimpawu ezinzima zokuntuleka kwe-calcium acute yilezi:

• Ama-spasms we-muscle
• Ama-cramp muscle
• Amathambo aphuka kalula
• Ukulahlekelwa kwememori
• Ukudideka
• Ukuba ndikindiki noma ukuzwa ukuluma ezinyaweni, ezandleni nasebusweni
• ukusangana
• Izinzipho ezibuthakathaka, ezibuthakathaka
• Ukucindezeleka

Amathiphu Okuthola I-Calcium Eyanele Nokuthuthukisa Impilo Yamathambo

Ukuze uthuthukise impilo yamathambo akho kanye nokudla kwakho kwe-calcium, ungalandela lawa macebiso alula:

• Isinyathelo sokuqala nesihamba phambili ekuthuthukiseni impilo yamathambo ngokulandela i-dietary allowance (RDA) enconywayo ye-calcium nsuku zonke. Eminye imithombo emihle yokudla ye-calcium yimikhiqizo ye-soy efana ne-tofu, ubisi lwe-soy, isiphuzo se-soy, iyogathi, ushizi, i-paneer, ubhontshisi wemifino, i-legumes, i-broccoli, iklabishi, isanqante, ukholifulawa, isilimo esidliwayo esinamagatsha anamanzi, i-okra, uphizi, ubhontshisi we-soya, ubhatata, izithelo ezifana namajikijolo, izinsuku, amakhiwane, i-orange, i-papaya, imbewu ye-almendi, amaqanda, amantongomane. nenhlanzi. Ungaqala futhi ukuthatha izithasiselo ngemuva kokubonisana nodokotela wakho uma unomuzwa wokuthi awukwazi ukuthola i-calcium eyanele ekudleni kwakho.
• Ukuze uthole amathambo anempilo, kubalulekile futhi ukuthola ezinye izakhamzimba ezifana nokudla kwamaprotheni anele, i-magnesium, i-vitamin D, i-vitamin K2, ne-phosphorus.
• I-Magnesium isiza umzimba ukuba umunce futhi igcine i-calcium, engasiza ukuqinisa amathambo. Lokhu kuhamba ibanga elide ekuvimbeleni i-osteoporosis.
• I-Vitamin D isiza futhi umzimba ekumunceni i-calcium futhi ilawule izinga layo egazini.
• I-Phosphorous - Kanye ne-calcium, i-phosphorus nayo isiza ekugcineni impilo yamathambo.

Ungaphinde uthintane nochwepheshe bezokudla ukuze udale ukudla okulingana ne-calcium, i-phosphorus, kanye nokudla kwe-vitamin D.

Ukubhema Kuyithinta Kanjani I-Osteoporosis?

Ukubhema kuthinta ikhono lomzimba lokumunca i-calcium, okuholela ekwehleni kwamathambo namathambo abe buthaka. INicotine ibambezela ukukhiqizwa kwamangqamuzana akha amathambo abaluleke kakhulu ekwelapheni.

Ingabe Utshwala Buyehlisa Uvithamini D?

Ukudakwa okungapheli kubangela ukuphazamiseka kwe-vitamin D metabolism kanye nezidakamizwa ezingapheli ngokuvamile zinezinga eliphansi le-serum 25-hydroxyvitamin D [25(OH)D]. Kubalulekile ukwazi ukuthi utshwala bungandisa ingozi yokuwa kubantu abadala asebekhulile abane-osteoporosis. Lokhu kuholela ekuqhekekeni, okuwumphumela oyingozi kakhulu we-osteoporosis.