I-calcium kunye ne-Vitamin D zibaluleke kakhulu izondlo ezibaluleke kakhulu kwimpilo yethambo. Ngaphandle kwe-calcium eyaneleyo kunye ne-Vitamin D, umzimba awukwazi ukugcina impilo yemfuyo kunye nesakhiwo, kwaye abantu abangenayo izondlo ezifanelekileyo banokungena kwiingxaki zeethambo eziquka i- osteoporosis kunye ne- fracture .
Oku kulandelayo isibonelelo sokutya esinconywayo (RDA) se-calcium njengoko sipapashwe yi-National Academy of Sciences.
Ngelixa i-calcium ne-Vitamin D azizona kuphela izondlo ezibalulekileyo zempilo yeethambo ezifanelekileyo, zizinto ezibini ezibalulekileyo, kwaye ngokuqhelekileyo abantu abanakho ukutya okufanelekileyo. Iindaba ezilungileyo kukuba, nokuba ukutya kwakho akuboneleli nge-calcium eyaneleyo, kukho iindlela zokuncedisa ukutya kwakho. Abantu kufuneka baqinisekise ukuba bathatha i-calcium eyaneleyo ekudleni kwabo, kwaye ukuba akunjalo, xubusha nodokotela wabo okanye isondlo sokutya indlela abanokunyusa ngayo ukutya kwabo.
Incomo yeCalcium Daily
Nazi izixa ezicetyiswayo ze-calcium ukuba abantu abahlukeneyo mabayidle yonke imihla:
Abantwana
- Iminyaka eyi-1 ukuya kweyimi-3: 700 mg
- Iminyaka emi-4 kuya kwe-8 ubudala: 1000 mg
Bafazi
- Iminyaka eyi-9 ukuya kwe-18: 1300 mg
- Iminyaka eyi-19 ukuya kwe-50: 1000 mg
- Ubuneminyaka engama-51 ubudala: 1200 mg
Abafazi abakhulelweyo
- Ngaphantsi kwe-19: 1300 mg
- Ubudala obu-19 nangaphezulu: 1000 mg
Abafazi abasebenzisanayo
- Ngaphantsi kwe-19: 1300 mg
- Ubudala obu-19 nangaphezulu: 1000 mg
Amadoda
- Iminyaka eyi-9 ukuya kwe-18: 1300 mg
- Iminyaka eyi-19 ukuya kwe-70: 1000 mg
- Ubeminyaka engama-71 ubudala: 1200 mg
Ezi ngcebiso zapapashwa ngo-2010 yiSizwe seSizwe seSayensi.