I-bone tissue, i-dentin yamazinyo kanye ne-koqweqwe lwawo izothatha u-99% wazo zonke i-calcium, ekhona emzimbeni wethu, futhi lapho, akuyona into encane - 1-2% yesisindo somzimba esiphelele. Kubaluleke kakhulu ukuqapha okuqukethwe kwe-calcium ekudleni kwethu kwansuku zonke, ngoba kokubili ukuntuleka kanye ne-surplus ye-Ca bayakwazi ukusinikeza izinkinga eziningi. Ukuze ulawule futhi uvimbele ukwehluleka emzimbeni, sizocabangela ukuthi yimiphi imikhiqizo equkethe i-calcium, futhi yini eyenza nokuthi yini evimbela ukungena kwayo.
Imfuneko yansuku zonke ye-calcium incike ekubukeni:
- izingane ezingaphansi kweminyaka emihlanu ubudala - 400-600 mg;
- izingane ezingaphansi kweminyaka eyi-10 ubudala - 800-1200 mg;
- intsha kanye nabantu abasha abangaphansi kweminyaka engu-24 - 1200-1500 mg;
- abesifazane 25-50 iminyaka - 1000 mg;
- amadoda 25-65 - 1000 mg;
- abesifazane abakhulelwe kanye ne-lactation - 1500 mg;
- abesifazane esikhathini sokuma ngemva kokuphuma kwamanye amazwe - 1000-1500 mg;
- amadoda avela eminyakeni engu-65 - 1500 mg.
Yiziphi izinqubo uSa abambe iqhaza?
Ukuze siqaphele ngokugcwele ukubaluleka kokudla kwe-calcium, sibhala izinqubo zomsebenzi obalulekile lapho lesi sici sithatha khona:
- I-calcium inesibopho sokwakhiwa kwezicubu zamathambo.
- Unesibopho se-coagulability yegazi.
- Iyanciphisa ukuphelela kwemithambo yegazi, okungukuthi - yenza umsebenzi wokuzivikela omzimba, ukusivikela kuma virus kanye nezifo.
- Iyingxenye yegazi futhi ihilelekile ekuhlanganisweni kwama- amino acids nama-nucleic acid
- Esikhathini sokulinganisa kwe-asidi, sinesibopho se-alkalization.
- Ivuselela umsebenzi we-enzyme namahomoni
- Ubamba iqhaza ekuqaliseni i-insulin
Khumbula! Uma kunokuntuleka kwe-calcium egazini, umzimba uqala ukuwudweba kusuka ezigciniwe - amathambo amathambo. Okusho ukuthi, ukuba khona kwayo egazini kubaluleke kakhulu empilweni yethu kunamandla amathambo.
Yini evimbela ukufunda?
I-calcium iningi kuyo yonke imikhiqizo yokudla, noma kunjalo, ukufana kwayo akuyona inqubo elula. Iqiniso liwukuthi uCa usebenzisana nezinye izici nezinye izinto, ngenxa yalokho, ama-compounds angasetshenzisiwe enjusi yesisu. Ngaphambi kokuba ukhathazeke ngokuthi ungazalisa kanjani i-calcium emzimbeni, qinisekisa ukuthi inhlanganisela efanele nezinye ukudla.
I-calcium ayifakiwe:
- nge-sorrel, okusanhlamvu nesipinashi;
- nemikhiqizo eyanciphisa i-asidi yesisu: i-soda, i-sweet, i-carbohydrate egxilile;
- ngokuqukethwe okwe-overestimated ka-Mg no-P;
- ne-fiber ngokweqile ekudleni.
Yini ekhuthaza ukufana:
- i-calcium, equkethe ubisi, ifakwe ubisi ushukela (i-lactose);
- ngokuhambisana nama-amino acids kanye ne-citric acid;
- ngesilinganiso se-calcium ne-fat 1: 100 (isibonelo, ukhilimu ubisi lwe-milk fat 10%);
- I-calcium e-cottage shizi ivame ukudilizwa ngesikhathi sokupheka, abakhiqizi abaningi kangaka bacebisa kakhulu ushizi we-Cottage.
Umthombo omuhle we-calcium
I-egg shell evamile iyakwazi ukusivikela e- osteochondrosis , ngoba i-90% i-calcium. Ngenxa yalokhu, sihlanza igobolondo ngaphansi kwamanzi futhi siyifudumele kuhhavini, sibhubhisa zonke izinhlobo zezinhlamvu ezincane. Bese ugaye emhlabathini bese ufaka ijusi lemon. Sithatha usuku epasipuni. I-calcium e-eggshell ifakwe kahle yi-citric acid (ijusi lemon).
Ngaphezu kwalokho, i-calcium itholakala kuma nati amaningi nembewu. Ku-100 g ye-sesame iqukethe i-875 mg ye-calcium, futhi ku-poppy ngisho nangaphezulu-1450 mg.
Ukungabi ne-calcium
Ukwehluleka kungavela ngenxa yezinkinga ngamathumbu, okungukuthi ukuwohloka kwezinqubo zokugaya, isibonelo, ngokuntuleka kwe-enzyme ye-lactose. Futhi, inani le-calcium egazini liyehla kancane ngaphambi kokuya esikhathini futhi lihlala liphansi ngesikhathi. Ngenxa yalokhu, iziphazamiso ezibuhlungu zesisu zingase zenzeke. Ngaphezu kwalokho, kungakhathaliseki ukuthi udla i-calcium kangakanani, futhi uma kungekho vithamini D, ngeke igaye. Futhi lokhu kusho ukuthi udinga ukuvakashela ilanga kaningi futhi ungapheli ukudla kwakho ukuze utshale ukudla kuphela.