Ukususela ebuntwaneni sisazi ukuba ukuze amazinyo, iinwele, izipikili kunye namathambo abe namandla kwaye uphilile, kufuneka udle inani elaneleyo le-calcium nsuku zonke. Le nto sele isihlobo lwenyaniso yelizwe lonke, ekhuthazwa ngamandla kwiTV, kwintengiso, ugqirha ugqugquzela. Enyanisweni, i-calcium idlala indima ebalulekileyo emzimbeni womntu, ngaphezu kweezinyathelo ezikhankanywe ngasentla, amathambo kunye nezinye, liyinto ebalulekileyo egazini kwaye isebenza njengenkxaso kunye nokomeleza inkqubo yethu yeentlanzi. Kuze kube yimini, ingxaki eqhelekileyo phakathi kwamalungu onke amaqela aphezulu i-calcium. Kubonakala ngathi iqulethwe kwimveliso emininzi, kwaye ivela njani ukuba ngenxa yecalcium emzimbeni ayaneleyo?
Impendulo ixhomekeke kwinto yokuba i-calcium ibhekisela kunzima ukuhambelana nezinto kwaye, kuxhomekeke kwimibandela eyahlukeneyo, kuphela i-10 ukuya kwi-45% ye-calcium edlalwa ngosuku. Nsuku zonke umzimba udinga i-800-1200 mg ye-calcium. Abantwana, abafazi abakhulelweyo kunye nabantu emva kweminyaka engama-45 bayanconywa ukuba bathathe okungenani i-1500 mg ngosuku. Ngoko, yiziphi iimveliso ezizityebi ngokukhethekileyo kule nxalenye ebalulekileyo?
Uphi i-calcium?
Ewe, ubisi kunye nemveliso yobisi zicebile nge calcium. Lo ubisi (ngokukhethekileyo i-fat-fat), ukhilimu, i-yogurt, iintlobo ezahlukeneyo zeeshizi, ngokukodwa nzima. Kufuneka kuqatshelwe ukuba i-calcium evela kwimveliso yobisi ifanelekile, ngenxa yokuba iphendula ne-lactose, ekhusela ukususwa kwelungu kumzimba.
Isixa esikhulu se-calcium sitholakala kwiintlanzi ezifana ne-sardines, i-salmon kunye ne-mackerel. Namathambo enzoncedo kakhulu. Ukuba unqwenela, amathambo athambileyo angadliwa kwaye adliwe kunye nentlanzi.
Ukuqhubela phambili kwimveliso apho i-calcium iqulethwe ngobuninzi obukhulu, ungabandakanya amanqwanqwa amaninzi (ikakhulukazi amantonga aseBrazil kunye nama-alimondi), iimveliso zesoya, i-tofu, iimbotyi. Kungekudala, kuye kwafunyanwa ukuba inani le rekhodi le-calcium lifumaneka kwi-same oil kunye ne-poppy (i-1000 kunye ne-1500 mg nganye nge-100 gram yemveliso).
Imvelaphi yokutsala i-calcium kunye ne-calcium. Ngokukodwa ndifuna ukujonga imifuno eluhlaza kunye namagqabi omnyama omnyama: isipinashi, iklabishi, amaqabunga e-dandelion, iparsley, i-broccoli kunye neembotyi zeetambo. Iintyatyambo ezinama-calcium aphethwe kakuhle ziquka amabhanana, i-mandarins, i-grapefruit kunye namaapulo. Kuphi iziqhamo kunye nemifuno, kwaye ngokuqhelekileyo kukuphi ukutya okuqulethe i-calcium eninzi, unokufumana izicatshulwa ezingezantsi.
Indlela yokuphucula ukugaya i-calcium?
Kuyathakazelisa ukuba, nangona kusetyenziswe yonke imveliso ekhankanywe apha ngasentla ininzi, ukugcinwa kwayo emzimbeni womntu akuqinisekanga. Njengoko sele kuthethwe ekuqaleni kwinqaku, oku kuyilungu elinzima lokugaya. Indlela yokuphila, ukutya, ukutya - zonke ezi zinto zichaphazela indlela i-calcium enomzimba. Ngokomzekelo, ukusetyenziswa kwekhofi ngobuninzi, umsebenzi osebenzayo, ukuxinezeleka, ukungenisa isonka esikhulu kunye ne-carbohydrates kunciphisa kakhulu ukufana kwe-calcium. Ukongeza, ukudala umthwalo omkhulu kwiintso.
Ukuba unesibophezelo seentambo kunye neenwele, ukuba uvakalelwa kukuba i-enamel yamazinyo iyancipha kakhulu (oku kuboniswa yi-hypersensitivity to sour), ukuba amathambo ayancipha, ukuba unomsindo ngakumbi / oh, ezi zizo zonke izibonakaliso zokunqongophala kwe-calcium. Kwiimeko ezinjalo, zama nje ukunyusa ukutya kokutya okunotye kwi-calcium, kodwa kwakhona ukuhlaziya indlela yokuphila nokutya.