I-calcium ibalulekile kwimisebenzi emininzi yomzimba, kuquka ukulawula intliziyo, ukuqhuba iimvakalelo zesibindi, ukuvuselela i-hormone secretions, ukunqanda igazi, nokwakha nokugcina amathambo enempilo. I-calcium iyiminerali efumaneka ekutya okuninzi. Ukufumana okwaneleyo kwesi sondlo kubalulekile kuba umzimba womntu awukwazi ukwenza. Nangemva kokuba ungumntu omdala, ukutya okufanelekileyo kwe-calcium kubalulekile kuba umzimba ulahlekelwa i-calcium imihla ngemihla ekhumbeni, ezinzikhonkwane, ezinyaweni, ekhukhulayo, emcanjini, nangamafesi.
I-calcium elahlekile kufuneka ithatyathwe endaweni yansuku zonke ngokutya. Ngaphandle koko, umzimba uthatha i-calcium ngaphandle kwamathambo ukwenza neminye imisebenzi, okwenza amathambo athathaka kwaye mhlawumbi aphule ixesha.
Iingcali zincoma ukuba abantu abadala bafumane i-1000 ukuya kwe-1,200 mg ye-calcium ngalunye usuku. Nangona ukutya kungumthombo ongcono, abaninzi baseMelika abafumana i-calcium ngokwaneleyo kwimithombo yokutya. Izibonelelo kunye nokutya okunokuthi i-calcium-stroum yokutya kunokubonelela nge-calcium eyongezelelweyo.
Elemental Calcium
I-calcium ikhona kwindalo kuphela ngokuhlanganisana nezinye izinto. Iimpawu ezihlukeneyo ze-calcium zisebenziswa kwizibonelelo, kuquka i-calcium carbonate, i-calcium phosphate kunye ne-calcium citrate. Ezi zixhobo ziqulethe ixabiso elincinane le-calcium eyinxalenye (inani langempela le-calcium ekongezeni). Kubalulekile ukuba ufunde iilebula ngokucophelela ukunquma ukuba i-calcium engundoqo yintoni ekuncediseni kunye nawaphi amanani okanye iipilisi ezithathayo.
Ukukhetha isongezelelo seCalcium
I-calcium supplement iyatholakala ngaphandle kwemigqaliselo kwiindawo ezahlukeneyo zamalungiselelo kunye namandla, okwenza ukuba ukhethe enye into enokudideka. Ngokuqhelekileyo, abantu bacela ukuba yeyiphi i-calcium supplement okufanele bayithathe. Ukuxhaswa okulungileyo kukunye okuhlangabezana neemfuno zakho, ngoko zibuze le mibuzo:
- Umzimba wam unelungelo elingakanani lokunyamezela i-calcium supplement?
- Ingaba kukho nawuphi na umphumo wecala?
- Ngaba kulungile?
- Ngaba ndiyakhumbula ukuthabatha i-calcium rhoqo njengoko kunconywa ngalunye suku?
- Ngaba iindleko kwibhajethi yam?
- Ngaba ikhona ngokubanzi?
Khetha izongezelelo ze-calcium ngamagama aqhelekileyo. Khangela amabhalethi ahlambulukileyo okanye abe ne-USP (US Pharmacopeia) isimboli. Gwema i-calcium kwii-shells ze-oyster ezingazalwanga, isidlo sesithambo, okanye i-dolomite ngaphandle kwesimboli se-USP, kuba ingaba namazinga aphezulu okukhokela okanye ezinye izitya ezinobuthi.
Uninzi lweemveliso ze-calcium zegama-brand zithathwa kalula emzimbeni. Ukuba awuqinisekanga malunga nemveliso yakho, unokufumanisa ukuba uphelelwa njani ngokubeka kwisixa esincinci samanzi afudumele imizuzu engama-30 (ivuselela ngamanye amaxesha). Ukuba ayizange ichithe ngaphakathi kweli xesha, mhlawumbi ayiyi kuchitha in isisu sakho. I-calcium ethengisayo kunye ne-calcium yongezwa kakuhle ngenxa yokuphulwa ngaphambi kokuba bangene kwisisu.
I-calcium, nokuba isuka ekudleni okanye ekuncediseni, ithathwa ngokusemgangathweni ngomzimba xa ithathwa ngamaxesha amaninzi ngosuku ngemali engama-500 mg okanye ngaphantsi, kodwa ukuyithatha konke ngexesha elihle kunokuba ungayithathi nhlobo. I-calcium carbonate ithathwa kakuhle xa ithathwa ngokutya. I-calcium citrate ingathathwa naliphi na ixesha.
Kubantu abathile, ezinye i-calcium supplements zingabangela iziphumo zecala, njengegesi okanye ukuzitywa. Ukuba imilinganiselo elula (njengokunyusa ukondla kwamanzi kunye nokutya okuphezulu) ungayisombululi ingxaki, zama enye indlela ye-calcium. Kwakhona kubalulekile ukwandisa umthamo wokuncedisa kwakho ngokuthe ngcembe: thabatha umitha oyi-500 kuphela ngosuku ngeveki, kwaye wongeza nge-calcium. Ungathathi ngaphezu kwexabiso elinconywayo le-calcium ngaphandle kokuvuma kwakho ugqirha.
Ukusebenzisana kweCalcium
Kubalulekile ukuthetha nogqirha okanye ummeseli malunga neendlela ezinokubambisana phakathi kwezilwanyana zakho kunye nezidakamizwa zegciwane.
Ngokomzekelo, i-calcium iphazamisa ukungena kwensimbi (musa ukuthatha isongezelelo se-calcium ngexesha elifanayo njengencedisi yesinyithi - ngaphandle kokuba i-calcium isongezelelo i-calcium citrate, okanye ngaphandle kokuba isongezelelo sesinyithi sithathwe nge- vitamin C ). Amachiza athathwe kwisisu esingenanto akufanele athathwe nge-calcium supplement.
Iimveliso zoMxube
I-calcium supplement iyatholakala kwidibaniselwano yokudibanisa kunye namavithamini kunye namanye amaminerali. I-calcium izongezelelo zivame ukudibanisa kunye ne-vitamin D, efunekayo ekufuneni i-calcium. Nangona kunjalo, i-calcium kunye ne-vitamin D akudingeki ukuba ithathwe kunye kunye / okanye kwilungiselelo elifanayo ukwenzela ukuba lithathwe ngumzimba. Amaminerali afana ne-magnesium kunye ne-phosphorus nazo zibalulekile kodwa ngokuqhelekileyo ziyafumaneka ngokutya okanye i-multivitamines. Uninzi lweengcali zincoma ukuba izondlo zivela ekudleni okunokulinganisela, kunye ne-multivitamines ezisetyenziselwa ukuncedisa ukungaphumeleli kokutya. Ukufumana i-calcium ngokwaneleyo, nokuba kukutya kwakho okanye ngoncedo lwezongezelelo, kuya kunceda ukukhusela impilo yamathambo akho.
Iimpawu zeCalcium nezobuhlungu
Izithako ze-calcium zithathwa ngokuthintela ukukhusela i- osteoporosis . Oku kubaluleke kakhulu kubantu abane- arthritis ye-rheumato nezinye iintlobo zokuvuvukala kwe-arthritis . Kanye kunye nokuba yingozi yokunyuka kwe-osteoporosis, izigulane zezifo zengqondo zonyango zingaphathwa nge- corticosteroids eziye zandisa ingozi ye-osteoporosis.
Umthombo:
I-calcium kunye neVithamini D: ebalulekileyo kwixesha elilodwa. Meyi 2015.
http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/#c
I-Primer kwi-Rheumatic Diseases. Ishumi elinesithathu. Springer. Page 699. iCalcium.