I-calcium ne-Vitamin D ziyizinto ezibalulekile ezibaluleke kakhulu ekutheni zithole impilo. Ngaphandle kwe-calcium eyanele ne-Vitamin D, umzimba awukwazi ukugcina impilo ejwayelekile ye-bone kanye nesakhiwo, futhi abantu abangenayo izakhi ezifanele bangakwazi ukubhekana nezinkinga zamathambo kuhlanganise nokwephulwa kwegazi nokuphuka .
Lokhu okulandelayo yi-allowance ephakanyisiwe yokudla (RDA) ye-calcium njengoba ishicilelwe yi-National Academy of Sciences.
Nakuba i-calcium ne-Vitamin D akuzona kuphela izakhi ezidingekayo zokuthola impilo efanele yethambo, ziyizinto ezimbili ezibucayi, futhi ngokuvamile abantu abanakho ukudla okuwanele. Izindaba ezinhle ukuthi ngisho noma ukudla kwakho akuhlinzeki nge-calcium eyanele, kunezindlela zokwengeza ukudla kwakho. Abantu kufanele baqiniseke ukuthi bathatha i-calcium eyanele ekudleni kwabo, futhi uma kungenjalo, buzani nodokotela wabo noma isondlo sokudla ukuthi bangayandisa kanjani ukudla kwabo.
Inani le-Calcium Yansuku zonke elinconywayo
Nazi izixazululo eziphakanyisiwe ze-calcium ukuthi abantu abahlukene kumele badle usuku ngalunye:
Izingane
- Iminyaka engu-1 kuya kwemi-3 ubudala: 700 mg
- Iminyaka engu-4 ukuya kweyisishiyagalombili ubudala: 1000 mg
Abesifazane
- Iminyaka engu-9 kuya kwengu-18 ubudala: 1300 mg
- Iminyaka engu-19 - 50: 1000 mg
- Ngaphezulu kweminyaka engu-51: 1200 mg
Abesifazane abakhulelwe
- Ngaphansi kweminyaka engu-19: 1300 mg
- Ubudala be-19 no-Over: 1000 mg
Ukusebenzisana nabesifazane
- Ngaphansi kweminyaka engu-19: 1300 mg
- Ubudala be-19 no-Over: 1000 mg
Amadoda
- Iminyaka engu-9 kuya kwengu-18 ubudala: 1300 mg
- Iminyaka engu-19 - 70: 1000 mg
- Eminyakeni engu-71 ubudala: 1200 mg
Lezi zincomo zanyatheliswa ngo-2010 yi-National Academy of Sciences.