Ingakanani i-calcium ongayithatha ngokuya ngeminyaka

Inani le-calcium ngokweminyaka

Ukwazi ukuthi ingakanani i-calcium ongayithatha ngokuya ngeminyaka kuzokuvumela ukuthi wethule le minerali ekudleni kwakho ngendlela efanelekile. Ngoba, ukubaluleka kwe-calcium kwezempilo kuyaziwa kahle. Kepha okunganakiwe, ngendlela ejwayelekile, yikho inani elizothathwa esigabeni ngasinye sempilo. Njengoba, izidingo zihluke kakhulu futhi ukungazi kungadala ukusilela okubalulekile.

I-calcium yiminerali edingekayo ekwakheni nasekulondolozeni amathambo namazinyo, futhi ibandakanyeka emisebenzini eminingi ebaluleke kakhulu. Njengenqubo yezinzwa noma imisipha. Inani le-calcium okumele lithathwe liyahlukahluka kuye ngobudala nesigaba esikuso. Ngokwesibonelo, owesifazane okhulelwe kufanele andise ukudla kwe-calcium ukuhlangabezana nezidingo zengane yesikhathi esizayo.

Le minerali ibaluleke kakhulu ekwakheni amathambo, kepha ayiyeki ukudingeka uma usufinyelele ebudaleni. Ngokuphambene nalokho, inani le-calcium elisetshenzisiwe kumele likhulu, ngoba kuyadingeka nokuthi amathambo agcinwe kahle futhi nekhwalithi efanele. Ukushoda kwensimbi ngezikhathi ezibucayi kungadala izifo ezifana ukukhumuzeka kwamathambo.

Ingakanani i-calcium okufanele uyithathe

Inani le-calcium ngokweminyaka

Yazi izincomo ngenani le- football okumele ithathwe ngokweminyaka yobudala, izokusiza ukuhlela kahle ukudla kwakho ukuze kuqinisekiswe ukuthi kudliwa okufanelekile kwaleli mineral. Yebo, ngaphandle kwalokho unezingane ekhaya noma usesigabeni esidinga okwengeziwe we-calcium, njengokukhulelwa, ukuncelisa noma ukuya esikhathini, ukuba nale datha kuzokuvumela ukuthi wakhe ukudla okufanele wonke umuntu esimweni ngasinye.

Isincomo se-calcium ngokweminyaka:

  • Ezinganeni kuze kube izinyanga eziyi-11: izinsana nezinsana kuze kube unyaka wokuqala, kufanele zidle cishe 400 mg we-calcium ngosuku. Ukuncelisa ibele ukudla okunokwakheka okuhle kakhulu kokudla okunempilo. Ngakho-ke ingane yakho izokondleka kahle ngenkathi idla ubisi lwebele, noma ifomula, uma kudingeka.
  • Kusuka ezinyangeni eziyisithupha kuya eminyakeni emithathu: ekukhuleni okugcwele inani le-calcium yansuku zonke kufanele libe yi-500 mg.
  • Phakathi kweminyaka engu-4 nengu-6: kufanele inyuswe ngo-100 mg, okungukuthi, izingane kufanele zihambe 600 mg calcium.
  • Kusukela eminyakeni engu-7 kuya kwengu-9 ubudala: Khulisa inani elinconyiwe ngaphezulu, kulokhu ufinyelela ku ama-700 mg.
  • Phakathi kweminyaka engu-10 no-18 ubudala: isigaba esibaluleke kakhulu sokukhula, lapho kufanele unikeze amathambo inani elikhulu le-calcium ukuze akhule kahle nangamandla. Esimweni esinjalo inani elinconyiwe ngu-1300 mg we-calcium usuku ngalunye.
  • Kusuka ku-19 kuye ku-50: Lapho usumdala, i-calcium mg engu-1000 enconyiwe kumele imbozwe kahle usuku ngalunye. Ukuze amathambo agcine ukuqeqeshwa okuhle, thuthuka ngekhwalithi futhi ufike ekuvuthweni okuqinile nokumelana.
  • Labo abangaphezu kweminyaka engama-50: Kusukela eminyakeni yobudala engama-50 kanye nempilo yonke, kunconywa ukusetshenziswa okuphezulu kwe-calcium phakathi kuka-1200 no-1500 mg ngosuku.

Kakhulu kakhulu noma kuncane kakhulu, ukweqisa akukaze kube kuhle

Ukudla okunothe nge-calcium

I-calcium ibaluleke kakhulu futhi igxile kuma-99% emathanjeni nasemazinyweni. Kodwa-ke, ukuthatha okweqile kwalesi simbiwa kungalingana noma kube yingozi kunokungabi naso. Ukusetshenziswa ngokweqile kwe-calcium kungadala ukubalwa emithanjeni, okwandisa ingozi yesifo senhliziyo. Ngakho-ke, kuyadingeka ukuthola ibhalansi futhi ungasebenzisi izithasiselo ezibeka impilo engcupheni.

Umuntu olandelayo ukudla okwehlukahlukene, okulinganiselayo okunothe izithelo, imifino, amaqanda, imidumba, ubisi nokunye, uthola i-calcium oyidingayo nsuku zonke ukuze ugcine amathambo akho eqinile futhi enempilo. Kodwa-ke, khumbula ukuthi ezigabeni ezithile ezinjengokunqamuka kokuya esikhathini, ukukhulelwa noma ukuncelisa ibele, kubalulekile ukukhulisa ukungeniswa kwe-calcium. Ngakho-ke kuzoba udokotela onquma isengezo esifanelekile ukuhlangabezana nezidingo esimweni ngasinye.


Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.