Ukwazi ukuba ingakanani i-calcium omele uyithathe ngokuxhomekeke kwiminyaka yakho kuya kukuvumela ukuba ungenise le minerali ekudleni kwakho ngendlela efanelekileyo. Ngenxa yokuba ukubaluleka kwe-calcium kwimpilo kwaziwa kakuhle. Kodwa into engathathelwa ngqalelo ngokubanzi isixa esimele sithathwe kwinqanaba ngalinye lobomi. Ekubeni, iimfuno zihluke kakhulu kwaye ukungazi kunokubangela ukusilela okukhulu.
I-calcium iyiminerali eyimfuneko ekwenzeni nokugcinwa kwamathambo namazinyo kwaye ikwabandakanyeka kwimisebenzi emininzi ebaluleke kakhulu. Njengenkqubo ye-nervous okanye izihlunu. Isixa se-calcium esimele sithathwe siyahluka ngokuxhomekeke kwiminyaka yethu kunye nenqanaba. Umzekelo, umfazi okhulelweyo kufuneka anyuse i-calcium ukukhawulelana neemfuno zomntwana ozayo.
Le minerali ibaluleke kakhulu ekubunjweni kwamathambo, kodwa ayiseyomfuneko xa ufikelela ebudaleni. Ngokuchasene noko, isixa se-calcium esisetyenzisiweyo kufuneka sibe sikhulu, kuba Kwakhona kuyimfuneko ukuba amathambo agcinwe ngokufanelekileyo kunye nomgangatho ofanelekileyo. Ukunqongophala kwentsimbi ngexesha elinzima kunokubangela izifo ezifana osteoporosis.
Ingakanani i-calcium okufuneka uyithathe?
Yazi iingcebiso kwisixa se calcio ekufuneka ithathwe ngokweminyaka yobudala, iya kukunceda ucwangcise ngokufanelekileyo ukutya kwakho ukuze uqinisekise ukuthatha okufanelekileyo kwesi minerali. Ewe, ngaphezu koko unabantwana ekhaya okanye ukwinqanaba elifuna isixa esikhulu ye-calcium, efana nokukhulelwa, ukuncancisa okanye ukuyeka ukuya exesheni, ukuba nale datha kuya kukuvumela ukuba wenze ukutya okufanelekileyo kumntu wonke kwimeko ethile.
Ingcebiso yecalcium ngokweminyaka yobudala:
- Kubantwana ukuya kwiinyanga ezili-11: Abantwana abasandul 'ukuzalwa kunye neentsana ukuya kunyaka wokuqala kufuneka badle malunga ne-400 mg i-calcium ngosuku. Ukuncancisa kukutya okunesondlo esihle kakhulu. Ngoko usana lwakho luya kondleka kakuhle ngelixa lusondla ngobisi lwebele, okanye ubisi olungumgubo, ukuba kuyimfuneko.
- Ukususela kwiinyanga ezi-12 ukuya kwiminyaka emi-3: ekukhuleni okupheleleyo umthamo wemihla ngemihla we-calcium kufuneka ube ngu-500 mg.
- Phakathi kweminyaka emi-4 ukuya kwemi-6: kufuneka yonyuswe nge-100 mg, oko kukuthi, abantwana kufuneka baginye ngeenxa zonke. I-calcium engama-600 mg.
- Ukususela kwi-7 ukuya kwi-9 iminyaka: Nyusa isixa esicetyiswayo kancinci, kulo mzekelo ufikelele ku yena 700 mg.
- Phakathi kweminyaka eli-10 ukuya kweli-18 ubudala: elona nqanaba libalulekileyo lokukhula, apho amathambo kufuneka abonelelwe ngesixa esikhulu se-calcium ukuze akhule kakuhle kwaye omelele. Kule meko isixa esicetyiswayo yi-1300 mg yecalcium yonke imihla.
- Ukususela kwi-19 ukuya kwi-50: Ngexesha lobudala, i-1000 mg ecetyiswayo ye-calcium ngosuku ngalunye kufuneka ifakwe kakuhle. Ukuze amathambo alondoloze uqeqesho olulungileyo, phuhlisa ngomgangatho kwaye ufikelele ekuvuthweni womelele kwaye uxhathise.
- Aba ngaphezu kweminyaka engama-50: Ukususela kwiminyaka eyi-50 kunye nakulo lonke ubomi, ukusetyenziswa okukhulu kwe-calcium kunconywa, ngokuchanekileyo phakathi kwe-1200 kunye ne-1500 mg ngosuku.
Akukho kakhulu okanye kuncinci kakhulu, ukugqithisa akunakuze kube kuhle
I-calcium ibaluleke kakhulu kwaye i-99% igxile emathanjeni nasemazinyweni. Nangona kunjalo, ukuthatha ubuninzi bale minerali kunokuba yingozi ngokulinganayo okanye ibe yingozi ngaphezu kokungabikho kwayo. Ukusetyenziswa kwe-calcium ngokugqithiseleyo kunokubangela ukubalwa kwi-arteries, okwandisa umngcipheko wesifo senhliziyo. Ngoko ke, kuyimfuneko ukufumana ibhalansi kwaye ungasebenzisi izongezo ezibeka impilo yakho emngciphekweni.
Umntu olandela ukutya okwahlukeneyo, okunesondlo okutyebileyo kwiziqhamo, imifuno, amaqanda, iimbotyi, ubisi kunye nezinto eziphuma kuzo, ufumana i-calcium oyifunayo yonke imihla ukugcina amathambo akho omelele kwaye enempilo. Nangona kunjalo, khumbula ukuba kwizigaba ezithile ezifana nokuyeka ukuya esikhathini, ukukhulelwa okanye ukuncelisa, kuyimfuneko ukwandisa ukusetyenziswa kwe-calcium. Ngoko ke, kuya kuba ngugqirha omisela isongezelelo esifanelekileyo sokugubungela iimfuno kwimeko nganye.