I-calcium ibalulekile ikakhulukazi kwentsha ngenxa yengozi yesikhathi esizayo yokuqeda i-osteoporosis. Ngokusho kwe-International Osteoporosis Foundation, i-calcium iyinhloko yamaminerali abambe iqhaza ekusungulweni nasekuqiniseni amathambo, futhi izidingo ze-calcium ziphakeme kubafana ngoba sekuyisikhathi sokukhula okukhulu. Njengabantu sakha cishe amaphesenti angama-75% amathambo ethu kusukela ebusheni kuze kube sekupheleni kweminyaka engamashumi amabili edlule, ngakho-ke i-calcium enganele ngokwanele kule minyaka eyishumi neminyaka ibeka engozini yesikhathi esizayo ngenxa yamathambo nama-fractures.
Imizimba yethu idinga futhi i-calcium ukuze ihambise imisipha yethu, ukusebenza kwezibonakaliso zesisindo (ukuthwala imiyalezo phakathi kobuchopho kanye nezingxenye zomzimba wethu), ukuze imithwalo yegazi ithathe igazi emzimbeni wonke, futhi ikhulule ama-enzyme namahomoni axhasa zonke ukusebenza kwemizimba yethu. Uma ufuna ingane yakho iphumelele esikoleni, idlala eqenjini lezemidlalo noma nje liphile, kubalulekile ukuthi bathole inani elifanele le-calcium nsuku zonke.
Ngokusekelwe ku-Institute of Medicine ye-US National Academy of Sciences, intsha ephakathi kweminyaka engu-13 no-18 idinga inani elilodwa lama- 1300 mg weCalcium ngosuku - kodwa ngokuvamile lizuza kancane kunalokho. Kubalulekile ukuphawula ukuthi cishe amantombazane angama-9 kwabayishumi namantombazane angama-7 kwabangu-10 abatholi i-calcium ngokwanele ekudleni kwawo, ngokusho kwamaNational Institutes of Health.
Imithombo Yokudla Okukhulu
I-1300 mg ye-calcium ingazwakala njengento eningi kodwa lokho kusho ukuthini ngempela?
Ungacabanga ngakho ngale ndlela, ukudla okulandelayo ngalunye kuqukethe cishe 300 mg we-calcium ekukhulunyweni okukhulunywa ngakho, ngakho-ke ukudla noma ukuphuza inhlanganisela ye-4 kuya ku-5 lokhu kudla nsuku zonke kuzonikeza ingane yakho inani eliyidingayo:
- Ingilazi yobisi ye-8-ounce
- Ingilazi ye-8-ounce ye-calcium-ijusi le-orange eliqinile
- 1 inkomishi yogurt
- 2 tincetu zesi-American
Imithombo emikhulu ye-calcium ihlanganisa okusanhlamvu okuqinisekisiwe, ubisi obunamandla obunamanzi, imikhiqizo yobisi, nemikhiqizo engekho yobisi njengezinhlanzi ezithile (ezinamathambo athambile ongadla), tofu, kanye nemifino enamagatsha nemifino efana nesipinashi, i-kale, iklabishi, ne-broccoli. Enye indebe ye-broccoli eqoshiwe iqukethe i-calcium engaba ngu-40mg futhi iphinde ihlinzeke ngamavithamini amaningi kanye nezakhi (futhi iyakuthandeka okumnandi emakethe kanye noshizi).
Kubalulekile ukuthi uqaphele ukuthi umzimba wakho uthathe i-calcium, udinga amanani alinganayo kavithamini D (400 IU ngosuku). Lokhu kusho ukuthi imithombo ye-calcium ene-vitamin D njengamabele okusanhlamvu ayasiza. Ukwengeza, ukuthola isikhathi esanele ngaphandle kwelanga kuvumela imizimba yethu ukuba yenze i-vitamin D - esinye isizathu sokukhuthaza ingane yakho ukuba ivuke kwikhompyutha iphinde ithole ngaphandle!
Qala ngokufunda amalebula ekudleni okuthengayo, futhi utshele ingane yakho ukuthi kungani idla ngokwanele izindaba ze-calcium. Angase asebenze njengokuba engakhathaleli noma engalaleli kodwa isikhathi esengeziwe kanye nezikhumbuzo eziningi kamuva, mhlawumbe uzothatha leso sitsha se-yogurt ukuze siphume ngaphandle kokubuzwa kabili.
Imithombo:
UMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu. Izikhombisi-ndlela Zokudla ZamaMelika 2005. https://health.gov/Dietaryguidelines/dga2005/document/html/AppendixB.htm