Kusukela ebuntwaneni siyazi ukuthi ukuze amazinyo, izinwele, izipikili namathambo abe namandla futhi abe nempilo, udinga ukudla inani elanele le-calcium nsuku zonke. Lokhu kakade uhlobo lweqiniso lonke, elikhuthazwa ngokuzikhandla kwi-TV, ekukhangiseni, udokotela uphefumulela. Ngempela, i-calcium idlala indima ebalulekile emzimbeni womuntu, ngaphezu kwamazinyo ashiwo ngenhla, amathambo nezinye, kuyinto ebalulekile egazini futhi isekela njengesekelo nokuqinisa uhlelo lwethu lwezinzwa. Kuze kube manje, inkinga ejwayelekile kakhulu phakathi kwamalungu azo zonke izigaba i-calcium. Kubonakala sengathi iqukethe imikhiqizo eminingi, futhi kubonakala kanjani ukuthi ngenxa ye-calcium emzimbeni namanje akwanele?
Impendulo itholakala ukuthi i-calcium ibhekisela kunzima ukuhlanganisa izakhi futhi, kuye ngezici ezihlukahlukene, kuphela ku-10 kuya ku-45% we-calcium esetshenziswe ngosuku. Nsuku zonke umzimba udinga u-800-1200 mg we-calcium. Izingane, abesifazane abakhulelwe kanye nabantu abaneminyaka engama-45 banconywa ukuba bathathe okungenani ama-1500 mg ngosuku. Ngakho-ke, yimiphi imikhiqizo ecebile kakhulu kulesi sici esibalulekile?
Uphi i-calcium?
Yiqiniso, ubisi nemikhiqizo yobisi zicebile nge-calcium. Lokhu ubisi (okungenani ama-fat-fat), ukhilimu, i-yogurt, izinhlobo ezahlukene ushizi, ikakhulukazi kanzima. Kumele kuqashelwe ukuthi i-calcium emikhiqizweni yobisi ingabanjwa kangcono, ngoba iphendula nge-lactose, okuvimbela ukususwa kwesigaba emzimbeni.
Inani elikhulu le-calcium litholakala ezinhlanzi njenge-sardines, i-salmon ne-mackerel. Namanje amathambo enhlanzi ewusizo kakhulu. Uma ufisa, amathambo athambile angadliwa futhi adliwe kanye nezinhlanzi.
Ngokuqhubeka nemikhiqizo lapho ikhalumu iqukethe khona ngobuningi, ungafaka amantongomane amaningi (ikakhulukazi amantongomane aseBrazil nama-alimondi), imikhiqizo ye-soy, tofu, ubhontshisi. Muva nje, kuye kwavezwa ukuthi inani elirekhodiwe le-calcium litholakala ku-sesame ngamafutha ne-poppy (1000 no-1500 mg ngamagremu angu-100 womkhiqizo).
Imvelaphi yokutshala kahle ne-calcium. Ikakhulukazi ngingathanda ukubona imifino eluhlaza kanye namahlamvu aluhlaza okwesibhakabhaka: isipinashi, iklabishi, amaqabunga e-dandelion, i-parsley, i-broccoli, nobhontshisi bezintambo. Izithelo ezine-calcium enesisindo esihle zihlanganisa ubhanana, ama-mandarins, ama-grapefruits nama-apula. Ngabe yiziphi izithelo nemifino, futhi ngokujwayelekile lokho ukudla okuqukethe i-calcium engaphezulu, ungathola amatafula angezansi.
Ungayithuthukisa kanjani ukugaya ukudla kwe-calcium?
Kuyathakazelisa ukuthi, naphezu kokusetshenziswa kwazo zonke imikhiqizo ezibalwe ngenhla ngobuningi obukhulu, ukuboshwa kwalo emzimbeni womuntu akuqinisekisiwe. Njengoba sekushiwo kakade ekuqaleni kwalesi sihloko, lokhu kuyisici esinzima ukugaya. Indlela yokuphila, ukudla, ukudla - zonke lezi zici zithinta indlela i-calcium enhle ngayo emzimbeni. Isibonelo, ukusetshenziswa kwekhofi ngobuningi, umsebenzi osebenzayo ngokomzimba, ukucindezeleka, ukungenisa isamba esikhulu ushukela nama-carbohydrate kunciphisa kakhulu ukufana kwe-calcium. Ngaphezu kwalokho, ukudala umthwalo omkhulu ezintsheni.
Uma unezipikili ezinamahloni nezinwele, uma unomuzwa wokuthi amaqanda amazinyo amancane kakhulu (lokhu kuboniswa yi-hypersensitivity kuya emuncu), uma amathambo ekhula, uma ucasulwa / oh, zonke lezi zibonakaliso zokuntuleka kwe-calcium. Esimweni esinjalo, zama nje ukwandisa ukudla okune-calcium ecebile, kodwa futhi ubuyekeze indlela yakho yokuphila nemikhuba yokudla.