I-calcium supplement iyatholakala kwi-United States naseKhanada ngeendlela ezahlukeneyo. Kukho ezine iindidi ze-calcium ezongezelelweyo ezikhoyo ukuthenga. Iindlela ezinokusetyenziswa rhoqo kunye nezisebenzayo ze- calcium supplements ziyi-calcium carbonate ne-calcium citrate. Eminye emibini, i-calcium gluconate kunye ne-calcium lactate, iqulethe i-calcium engezantsi ayifumaneka ngokulula njengoko ezinye iintlobo.
Apha sichaza into enokuyilindela kuzo zonke iintlobo ze-calcium ukwenzela ukuba wenze ukhetho olunolwazi.
Elemental Calcium
Akunjalo onke amasile e-calcium anexabiso elifanayo le-calcium ebalulekileyo. I-calcium ye-Elemental ingakanani ye-calcium eyenziwa ngumzimba, umzekelo, kukho i-calcium engundoqo ye-calcium carbonate kune- calcium gluconate . Qiniseka ukuba ileyibhile yemveliso ye-calcium ukhetha uluhlu lwe-calcium ebalulekileyo, kunye ne-calcium iyonke. Ukuba ibinzana elithi "elemental calcium" alululwanga, fumana enye i-calcium supplement.
ICalcium Carbonate
I-calcium carbonate, eyaziwa nangokuthi i-calcite, i-mineral okanye ityuwa esetyenziselwa ukunqanda ukulahleka kwethambo okwenzeka kwi-osteoporosis. I-calcium carbonate iyisithako esisebenzayo kwininzi ye-OTC njenge- Tums . I-calcium carbonate ayithengi kwaye ifike kumacwecwe (kuquka iipilisi ezichitshiweyo), iifomsules, kunye ne-liquid. I-calcium carbonate iqulethe i-40% ye-calcium ebalulekileyo eyenza i-calcium ephezulu kwifom yefom ye-supplement.
Olu hlobo lokuncedisa i-calcium ludla ngokuthatyathwa kathathu ukuya kwesine imihla ngemihla. Ukutya kwasekuseni yithuba elihle lokuthatha i-calcium carbonate ngenxa yokuba umzimba uthatha okulungileyo xa uthathwa ngesidlo esiphantsi kwesinyithi.
Citrate iCitrate
I-calcium citrate iyithatha malunga ne calcium carbonate; nangona kunjalo, kungaba yinto ekhethekileyo yokuncedisa i-calcium kubantu abanamaqondo acinciweyo esiswini.
Iindiza zokhuselo eziqingqiweyo zihlala ziqulethe i-calcium citrate malate. Ngoxa i-calcium carbonate ihamba kakuhle xa ithe yathathwa ngokutya, i-calcium citrate isebenza ngokulinganayo kwaye xa ithathwa kunye okanye ngaphandle kokutya. Ezinye iintlobo ze-calcium ziquka i-calcium gluceptate, i-oral calcium gluconate, i-calcium lactate kunye ne-calcium phosphate.
Ukubaluleka kweMagnesesi kunye neVithamini D yokuNciphisa
Xa usebenzisa i-calcium supplement, kubalulekile ukukhumbula ukuba i-magnesium kunye ne-vitamin D zibalulekile ekuncediseni ukutyunjwa kwe-calcium ukwenzela ukuba uza kufumana inzuzo ephezulu yokuxhaswa kwakho. Uninzi lwee-calcium zongezeleleka ziquka i-vitamin D. Unokufumana i-calcium supplements ezibandakanya zombini i-magnesium kunye ne-vitamin D kunye. Enye ingongoma yokwenza malunga nokuxhatshazwa kukuba i-calcium inokuthintela ukuxutywa kwamanye amavithamini kunye neemaminerali ekudleni, ngoko ke kuthathwa phakathi kokutya, okungenani iiyure ezimbini emva kokutya ukuphepha loo miphumo emibi.
Ngakanani i-Calcium efanelekileyo?
Ukuthatha ngaphezu kwe-500 mg ye calcium ngexesha elinye akucebisi. Oku kungenxa yokuba umzimba wakho awukwazi ukufumana ngaphezu kwe-500 mg ye-calcium ngexesha elinye. Ukuba uthetha ngaphezu kwe-500 mg ye-calcium ngosuku, qiniseka ukuba usasaza amanani akho ngaphandle kwekhosi.
Thetha nogqirha wakho ukuba unemibuzo malunga ne-calcium yemihla ngemihla okufuneka uyenze.
Umthombo:
CDC Online. Isondlo Kuwo wonke umntu. Ezisiseko.
I-Calcium kunye neVithamini D yeMpilo yeThambo. Isemgangathweno. I-Supplement Supplement Sheet Sheet. I-Ofisi yeZibonelelo zeZidlo - iiNational Institutes of Health.