I-calcium ibalulekile emisebenzini eminingi yomzimba, kuhlanganise nokulawula ukushaya kwenhliziyo, ukuqhuba izimpikiswano zesisindo, ukuvuselela ukuvimba kwe-hormone, ukuqeda igazi, nokwakha nokugcina amathambo enempilo. I-calcium iyi-mineral etholakala ekudleni okuningi. Ukuthola okwanele kwalomsoco kubalulekile ngoba umzimba womuntu awukwazi ukuwenza. Ngisho nangemva kokuba ungumuntu omdala, ukudla okune-calcium okwanele kubalulekile ngoba umzimba ulahlekelwa i-calcium nsuku zonke esikhumbeni, izinzipho, izinwele, ukuthuthumela, umchamo kanye nesikhumba.
I-calcium elahlekile kumele ishintshwe nsuku zonke ngokudla. Uma kungenjalo, umzimba uthatha i-calcium emathanjeni ukwenza ezinye imisebenzi, okwenza amathambo abe buthakathaka futhi kungenzeka ukuthi aphule isikhathi.
Ochwepheshe batusa ukuthi abantu abadala bathola u-1000 kuya ku-1,200 mg we-calcium usuku ngalunye. Nakuba ukudla kungumthombo omuhle kakhulu, iningi lamaMelika alitholi i-calcium eyanele emithonjeni yokudla. Izithako kanye nokudla okune-calcium-eziqinile kunganikeza i-calcium eyengeziwe.
I-Elemental Calcium
I-calcium ikhona emvelweni kuphela ngokuhambisana nezinye izinto. Amakhemikhali amaningi ahlukene e-calcium asetshenziselwa izithako, kuhlanganise ne-calcium carbonate, i-calcium phosphate, ne-calcium citrate. Lezi zinhlanganisela zinamanani ahlukene e-calcium esemqoka (inani langempela le-calcium ekwengeziwe). Kubalulekile ukuthi ufundele ilebula ngokucophelela ukunquma ukuthi i-calcium eyisiqalo ingakanani ekufakeni isisindo nokuthi mangaki amanani noma amaphilisi okufanele athathe.
Ukukhetha i-Supplement Calcium
Izithako ze-calcium ziyatholakala ngaphandle kwemithi kadokotela ezinhlobonhlobo zamalungiselelo namandla, okungenza ukhethe okuhlangenwe nakho okungadideka. Ngokuvamile, abantu bayabuza ukuthi iyiphi i-calcium supplement okufanele bayithathe. Ukwengeza okungcono kakhulu okuhambisana nezidingo zakho, ngakho zibuze le mibuzo:
- Umzimba wami ubekezelela kanjani i-calcium supplement?
- Ingabe kubangelwa noma yimiphi imiphumela emibi?
- Ingabe kulungile?
- Ngingakhumbula ukuthi ngithatha i-calcium kaningi njengoba kunconywa usuku ngalunye?
- Ingabe izindleko phakathi kwesabelomali sami?
- Ingabe iyatholakala kabanzi?
Khetha izithako ze-calcium namagama omuthi ajwayelekile. Bheka amalebula ukuthi isimo sihlanzekile noma sibe ne-USP (US Pharmacopeia) uphawu. Gwema i-calcium kusuka kuma-shell oyster engagcini, isidlo samathambo, noma i-dolomite ngaphandle kwe-USP uphawu, ngoba ingaba namazinga aphakeme okuhola noma ezinye izinsimbi ezinobuthi.
Imikhiqizo eminingi ye-brand-calcium ixhunyiwe kalula emzimbeni. Uma ungaqiniseki ngomkhiqizo wakho, ungathola ukuthi uhlakazeka kangakanani ngokufaka emanzini amancane afudumele imizuzu engu-30 (evuselela ngezikhathi ezithile). Uma ingazange ichithwe ngaphakathi ngalesi sikhathi, cishe ngeke ichithe esiswini sakho. Izithako ezinokwethenjelwa ne-liquid calcium ziyoncibilika kahle ngoba ziphukile ngaphambi kokuba zingene esiswini.
I-calcium, kungakhathaliseki ukuthi ivela ekudleni noma ekufakeni izithako, ifakwe kahle kakhulu emzimbeni uma ithathwa izikhathi eziningana ngosuku ngemali engu-500 mg noma ngaphansi, kodwa ukuthatha konke ngesikhathi esisodwa kungcono kunokungayithathi nhlobo. I-calcium carbonate ithandwa kakhulu uma ithathwa ngokudla. I-calcium citrate ingathathwa noma kunini.
Kubantu abathile, ezinye izithako ze-calcium zingabangela imiphumela emibi, njengegesi noma ukuqotshwa. Uma izinyathelo ezilula (njengokukhulisa ukudla kwakho kwamanzi kanye nokudla okuphezulu-fiber) ungaxazululi inkinga, zama enye indlela ye-calcium. Futhi, kubalulekile ukwandisa umthamo we-supplement yakho kancane kancane: uthathe amagciwane angu-500 ngosuku ngesonto, bese ufaka kancane kancane i-calcium. Ungathathi okungaphezu kwenani eliphakanyisiwe le-calcium ngaphandle kokugunyazwa nodokotela wakho.
Ukusebenzisana kwe-Calcium
Kubalulekile ukukhuluma nodokotela noma wemithi mayelana nokusebenzisana okungenzeka phakathi kwezidakamizwa zakho ezingaphezu kwe-counter and the prescription, kanye ne-calcium supplements.
Isibonelo, i-calcium iphazamisa ukungena kwensimbi (ungathathi isithako se-calcium ngesikhathi esifanayo njengokwesekwa kwe-iron - ngaphandle uma isithasiselo se-calcium i-calcium citrate, noma ngaphandle uma isitha se-iron sithathwa nge- vitamin C ). Imithi ethathwe ngesisu esingenalutho akufanele ithathwe nge-supplement calcium.
Imikhiqizo Yokuhlanganiswa
Izithako ze-calcium zitholakala ezinhlobonhlobo zamavithamini namanye amaminerali. Izithasiselo ze-calcium zivame ukuhlangana ne-vitamin D, okudingekayo ekutholeni i-calcium. Kodwa-ke, i-calcium ne-vitamin D akudingeki kuthathwe ndawonye kanye / noma kulungiselelwe okufanayo ukuze kutholakale umzimba. Amaminerali afana ne-magnesium ne-phosphorus nawo abalulekile kodwa ngokuvamile atholakala ngokudla noma multivitamini. Iningi lezazi zincoma ukuthi izakhi zivela ekudleni okunomsoco, nge-multivitamines esetshenziselwa ukwengeza ukusilela kokudla. Ukuthola i-calcium eyanele, kungakhathaliseki ukudla kwakho noma ngosizo lwezithako, kuzosiza ukuvikela impilo yamathambo akho.
Izimo ze-calcium nezivuthayo
Izithako ze-calcium zivame ukuthathwa ukuze zivimbele i- osteoporosis . Lokhu kwenzeka ikakhulukazi kubantu abane- arthritis ye-rheumatoid nezinye izinhlobo zokuvuvukala kwamathambo . Kanye nokuba engozini enkulu yokwenza i-osteoporosis, iziguli zesifo se-rheumatic zingase ziphathwe nge- corticosteroids futhi zandisa ingozi ye-osteoporosis.
Umthombo:
I-Calcium ne-Vitamin D: Kubalulekile Kuzo Zonke Izikhathi. May 2015.
http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/#c
I-Primer kuma-Rheumatic Diseases. Umagazini weshumi nantathu. Springer. Ikhasi 699. I-Calcium.