I-bone tissue, i-dentin yamazinyo kunye ne-enamel iya kuchitha i-99% yazo zonke i-calcium, equlethwe emzimbeni wethu, kwaye kukho, kungeyona encinci - 1-2% yesisindo somzimba. Kubaluleke kakhulu ukubeka iliso kumxholo we-calcium ekudleni kwethu kwansuku zonke, kuba ukusilela kunye ne-surplus ye-Ca banako ukusisindisa ezininzi iingxaki. Ukuze kulawulwe kwaye kuthintele ukungaphumeleli emzimbeni, siya kuqwalasela ukuba yiyiphi imveliso equle i-calcium, kwaye yintoni ebangela ukuba kubekho kunye nokuthintela ukuthathwa kwayo.
Imfuno yansuku zonke yekhalsiyamu incike kwiminyaka yobudala:
- abantwana abangaphantsi kweminyaka emi-5 ubudala - 400-600 mg;
- abantwana abangaphantsi kweminyaka eyi-10 ubudala - 800-1200 mg;
- abatsha kunye nabantu abatsha abangaphantsi kwe-24 ukuya ku-1200-1500 mg;
- amabhinqa ama-25-50 iminyaka-1000 mg;
- Amadoda ama-25-65 iminyaka - 1000 mg;
- abasetyhini abakhulelweyo kunye nexesha lokutya - 1500 mg;
- abasetyhini ngexesha lokumiswa komntu emva kwe-post-1000-1500 mg;
- amadoda avela kwiminyaka engama-65-1500 mg.
Ziziphi iinkqubo uSa athatha inxaxheba?
Ukuze kuqinisekiswe ngokupheleleyo ukubaluleka kwe-calcium ekudleni, sibhala iinkqubo zomsebenzi obalulekileyo apho le nxalenye ithatha inxaxheba:
- I-calcium ijongene nokwakhiwa kwezicubu zethambo.
- Uxanduva lwe-coagulability yegazi.
- Iyanciphisa ukuphelelwa kwemithambo yegazi, oko-kwenza umsebenzi wokuzivikela, ukhusela kuthi kwiintsholongwane kunye nezifo.
- Inxalenye yegazi kwaye ibandakanyeka ekuveliseni ama- amino acid kunye ne-nucleic acids
- Kwinqanaba lokuchofoza i-asidi, lijongene ne-alkalization.
- Iququzelela umsebenzi we-enzymes kunye namahomoni
- Uthatha inxaxheba kwi-insulin
Khumbula! Ukuba kukho ukungabikho kwekhalsiyamu egazini, umzimba uqala ukuwukrazula kwiindawo zokugcina izifo. Oko kukuthi, ukuba khona kwayo egazini kubaluleke kakhulu ebomini bethu kunamandla amathambo.
Yintoni ekhusela ukufunda?
I-calcium kakhulu kwimveliso yokutya, nangona kunjalo, ukufana kwayo akuyona inkqubo elula. Inyaniso kukuba uCa unxibelelana namanye amanqaku kunye nezinto, ngenxa yoko, izixhobo ezingenakuncibilika kwijusi yesisu. Ngaphambi kokuba ukhathazeke malunga nendlela yokuzalisa i-calcium emzimbeni, qinisekisa ukuba inxulumene ngokufanelekileyo kunye nezinye ukutya.
I-calcium ayifumananga:
- nge-sorrel, okusanhlamvu kunye nesipinashi;
- kunye nemveliso eyanciphisa i-asidi yesisu: i-soda, i-sweet, i-carbohydrates egxininisiweyo;
- kunye nomxholo ogqityiweyo we-Mg no-P;
- kunye nexabiso elininzi lokutya.
Yintoni ekhuthaza ukufana:
- i-calcium, equle ebisi, ixutywe kakuhle ngobisi ushukela (lactose);
- ngokudibanisa ne-amino acids kunye ne-citric acid;
- kumlinganiselo we-calcium kunye neenqatha 1: 100 (umzekelo, ukhilimu webisi umxholo we-fat fat 10%);
- I-calcium kwi-cottage cheese idlalwa ngokukhawuleza ngexesha lokupheka, abaninzi abalimi bacebisa i-Cottage cheese.
Umthombo ochanekileyo we-calcium
Iqabunga eliqhelekileyo leqanda likwazi ukusikhusela kwi- osteochondrosis , kuba i-90% ye-calcium. Ngenxa yoko, sihlambulula igobolondo phantsi kwamanzi kwaye siyitshisa kwi-oven, sitshabalalise zonke iintlobo ze-microbes. Emva koko ugaye emanzini uze ungeze ijusi lemon. Sithatha usuku kwisipuni. I-calcium kwi-eggshell ixutywe kakuhle yi-citric acid (ijusi lemon).
Ukongeza, i-calcium itholakala kwiininzi ezininzi kunye nembewu. Kwi-100 g yeesame iqukethe i-875 mg ye-calcium, kunye ne-poppy ngaphezulu-1450 mg.
Ukungabi nekhalsiyumu
Ukusilela kunokuvela ngenxa yeengxaki zamathumbu, oko kukuthi ukutshabalalisa iinkqubo zokugonya, umzekelo, ngokungabikho kwe-enzyme ye-lactose. Kwakhona, inani le-calcium egazini linciphisa ngokukhawuleza ngaphambi kokuya esikhathini kwaye lihlala liphantsi ngexesha. Ngenxa yoko, iinqhezu ezibuhlungu zesisu zingenzeka. Ukongezelela, kungakhathaliseki ukuba ungadla i-calcium kangakanani, kwaye ekungabikho kwe-vitamin D, ayiyi kugaya. Kwaye oku kuthetha ukuba kufuneka u tyelele ilanga ngokuphindaphindiweyo kwaye ungawuthinteli ukutya kwakho ukutya ukutya kuphela.