I-calcium yezinja

Icalcium ibalulekile kwizinja. Ngenxa yokuba i-calcium yenye yeeminerali ezifunwa sisilwanyana ngasinye. Isetyenziselwa ukwakha amathambo namazinyo kwinja yakho.

Ukongeza, i-calcium ineminye imisebenzi emininzi emzimbeni wenja. Ke ngoko, inja yakho kufuneka itye isixa esifanelekileyo se-calcium yonke imihla. Oku kubaluleke ngakumbi ukuba wondla umhlobo wakho onoboya eluhlaza, umzekelo, ibhafu.

Ingakanani calcium efunwa zizinja?

Lo mbuzo: ingakanani i-calcium efunwa ngumzimba wenja kunzima kakhulu ukuyiphendula. Uncwadi lweengcali luthetha nge-50 ukuya kwi-100 milligrams ye-calcium kumhlobo wakho onemilenze emine. Le yikhilogram nganye yobunzima bomzimba ngosuku.

Nangona kunjalo, eli xabiso lihluka kakhulu. Ngenxa yokuba ukufunxwa okusebenzayo kwe-calcium ekutyeni kuxhomekeke kwizinto ezininzi:

• Impilo jikelele yenja yakho
• ubudala benja
• ukutya ngaxeshanye kwezinye izondlo
• unikezelo lwevithamini D
• umthambo wezempilo
• i-bioavailability ye-calcium eyondliwe

Ukuze inja yakho ikwazi ukufunxa i-calcium, kufuneka ibonelelwe ngokufanelekileyo nge-vitamin D3 kunye ne-K2. Ezi vitamin zimbini zifumaneka kwiqanda leqanda okanye esibindini.

I-Vitamin K2 inoxanduva lokulawula ibhalansi ye-calcium kumhlobo wakho onemilenze emine. I-Vitamin D3 iqinisekisa ukufunxwa kwezinto ezivela emathunjini akhe. Inja yakho ikhupha nayiphi na i-calcium engasetyenziswa ngumzimba.

Ngaba iinjana kunye nabasetyhini banemfuno eyongeziweyo ye-calcium?

Ukuba inja yakho yondliwa ngokuchanekileyo, akukho nto ininzi okanye ingaphantsi kwe-calcium. Ngokubanzi, iinjana zineemfuno eziphezulu ze-calcium. Abancancisayo nabakhulelweyo nabo bafuna i-calcium eninzi.

Ngokutya okufanelekileyo, awudingi ukubhenela kwizongezelelo ze-calcium. Ungaze wondle injana yakho okanye injakazi ekhulelweyo iimveliso zekalika ezongezelelweyo. Ukuba awuqinisekanga, hlala ubuza ugqirha wakho kwangaphambili.

Ukutya kwamathambo ngumthombo olungileyo we-calcium

Ekuphela kwento eyaneleyo yokuthatha amathambo amatsha endaweni yenja yakho kukutya kwamathambo. Oku kwenziwa ngamathambo acoliweyo, omisiweyo. Ukongeza kwi-calcium, isidlo samathambo sine-phosphorus kunye nezinye iiminerali zesithandwa sakho.

Umlinganiselo we calcium kunye ne phosphorus kufuneka ube right

Xa usondla inja yakho, kufuneka uhlale ubeke iliso kwibhalansi phakathi kwe-calcium kunye ne-phosphorus. Ezi zinto zimbini zihlobene ngokusondeleyo. Ikhalsiyam eninzi kwifidi ivimba umzimba we-phosphorus. I-phosphorus eninzi ithintela umzimba wenja ukuba ufunxe i-calcium.

Ngaba uyayondla inja yakho ukutya osele kwenziwe? Emva koko akufanele ukhathazeke malunga nomxholo we-calcium ngokomgaqo. Apha umlinganiselo we-calcium-phosphorus sele ulungelelene. Unokufumana iintlobo ezininzi zokutya okusele kulungiselelwe kwiimarike ezilungiselelwe ngokugqibeleleyo kwiimfuno zezinja.

I-calcium yezinja

I-calcium yenye yezinto ezibizwa ngokuba yi-bulk elements. Izinto ezininzi zezo zinto zenzeka ngokwexabiso elikhulu kumzimba wenja yakho. Ngokuchaseneyo neempawu zokulandelela.

Ukongeza kwi-calcium yamaminerali, ezi ziquka i-magnesium, i-chlorine, i-potassium, i-phosphorus, isulfure kunye ne-sodium. Ezi minerali zisixhenxe ke ngoko zibalulekile ezinjeni. Ngenxa yokuba umzimba womhlobo wakho onemilenze emine uyayifuna ukugcina imisebenzi yawo yomzimba. I-calcium ibaluleke kakhulu apha.

Iyintoni indima yecalcium kumzimba wenja?

Unokudibanisa i-calcium kunye nesakhiwo samathambo kunye namazinyo. Lo ngomnye wemisebenzi ebalulekileyo ye-calcium eyenziwa emzimbeni wenja yakho. Kuphela ngomlinganiselo ofanelekileyo weminerali umzimba wakho unokugcina amathambo namazinyo akho esempilweni.

Icalcium ikwabalulekile ekuvuseleleni izihlunu kunye nemithambo-luvo yesilwanyana sasekhaya. Apha kubandakanyeka ekuguquleni i-nerve impulses ibe yi-contraction yemisipha. Ukunqongophala kwekhalsiyam kukhokelela kwiintlungu zemisipha kunye nokungasebenzi kakuhle kwemithambo-luvo kumhlobo wakho onemilenze emine.

I-calcium nayo iyimfuneko kwiinwebu zeeseli ezizinzileyo. Ibandakanyeka kukwahlukana kweeseli kumzimba wenja. Kwaye idlala indima enkulu ekuqiniseni igazi. Inja yakho ikwayidinga ukuze isebenze ezinye ii-enzymes kunye neehomoni.

I-calcium ilawula i-pH yegazi

Ibhalansi ye-acid-base yenja yakho ayikwazi ukusebenza ngaphandle kwe-calcium. Ukuba ixabiso le-pH legazi lomhlobo wakho onemilenze emine liwela ngaphantsi komda othile, umzimba wakhe ukhupha i-calcium emathanjeni.

Oku kubalulekile ukuthintela igazi lesilwanyana sakho ekubeni libe neasidi. Ngenxa yoko, umzimba wenja uqinisekisa izinga lokuphefumula kunye nokuthutha i-oxygen.

Ngokuchasene noko, xa amanqanaba e-calcium egazini enyuka, umzimba ugcina i-calcium kumathambo. Oku kunciphisa ixabiso le-pH egazini.

Ngale ndlela, umzimba womhlobo wakho onemilenze emine ungaphila ixesha elithile ngaphandle kwecalcium eyongezelelweyo ekutyeni. Nangona kunjalo, oku kusebenza kuphela kwixesha elifutshane. Sisisombululo sethutyana somzimba womntu omthandayo.

Ngaba imifuno inokubangela ukunqongophala kwecalcium?

Ukutya ukutya okuthe ngqo ngexesha elifanayo kunokuchaphazela kakhulu ukufunxa kwe-calcium yenja yakho. Ngokomzekelo, i-phytochemicals efana ne-phytin kunye ne-oxalate inokuthintela i-calcium metabolism. Ezi zinto zimbini ziqinisekisa ukuba umzimba ukhupha i-calcium engasetyenziswanga.

• I-Phytic acid ekutyeni
  Iinkozo, umbona, isoya, iimbotyi, irayisi, kunye nequinoa ziqulethe iiphytates.
• IiOxalates ekutyeni
  I oxalates zifumaneka kwi spinach, wheat bran, beetroot, rhubarb, Swiss chard, celery, kunye ne amaranth.

Izinja ezondla iinkozo, ke ngoko, zinemfuno eyongeziweyo ye-calcium.

Yintoni omele uyinikele ingqalelo xa usondla?

Qiniseka ukuba ubonelela isithandwa sakho ngokutya okukumgangatho ophezulu. Kufuneka ibe kukutya okupheleleyo. Oku kufuneka kube nesiqulatho senyama esiphezulu kakhulu esingaphezulu kwama-70 ekhulwini.

Okukhona umenzi elungiselela ngokwemvelo ukutya kunye nomgangatho ophezulu wezithako, usempilweni ngakumbi kwinja yakho. Kwisondlo esilungileyo kunye neentlobo ezifanelekileyo, umthamo we-calcium kufuneka ulungile.

Ukuba uyayivalela inja yakho, kufuneka ucinge kakhulu malunga nokutya okufanelekileyo. Unokufumana unikezelo olufanelekileyo lwekhalsiyam ngenyama eluhlaza ngamathambo anenyama. La kufuneka ibe ngamathambo enyama ezilwanyana ezincinci.

Yondla amathambo ngokufanelekileyo

Kufuneka usoloko usondla inja yakho amathambo akrwada. Kuba amathambo aphekiweyo ayaqaqanjelwa. Banokubangela ukulimala okunzulu kwangaphakathi kwinja yakho.

Unayo inja encinci? Emva koko unokusila amathambo akrwada. Sebenzisa iimbambo, amaphiko, iintamo kunye namagubu.

Kufuneka uyiqhelanise kancinci nenja yakho ukondla amathambo. Ayizizo zonke iinja ezizinyamezela ngokulinganayo. Qala ngezona nxalenye zincinci. Jonga ukwetyisa kwesilwanyana sakho. Ukuba yonke into ihamba kakuhle, unokunyusa kancinci isixa.

Kwenzeka ntoni ngokugqithiswa kwecalcium?

Amathambo e-overfeeding angakhokelela kwi-bone poo kwinja yakho. Ngokufanelekileyo, umzimba ulawula i-calcium ngodonga lwamathumbu ukuya egazini. Nangona kunjalo, ukuba umzimba wenja awuyifuni enye i-calcium, iya kuyikhupha.

Amathambo atyumkileyo ahlala emathunjini enja. Amathumbu ajiya ukutya okushiyekileyo kube sisidudu. Ukususwa kwamanzi okuqhubekayo kudala ubunzima obufana nesamente.

Indle yenja yakho iya kuba nzima kakhulu. Ilindle lamathambo limdaka okhanyayo ukuya kumhlophe. Kwimeko embi kakhulu, akakwazi ukudlula ilindle. Kukho ukuphazamiseka kwamathumbu. Le meko inokukhawuleza ibe yingozi ebomini.

Ngaba imithombo ye-calcium efana namaqokobhe eqanda kunye ne-algae lime ifanelekile?

Abanini bezinja bathanda ukusebenzisa umgubo weqokobhe leqanda okanye i-algae lime. Bafuna ukusebenzisa oku ukuqinisekisa iimfuno ze-calcium yenja yabo. Omabini amayeza awafanelekanga ngenxa yokuba anciphisa iasidi yesisu. Oku kudala igesi esiswini. Inja iqalisa ukubetha impama kwaye ibhinqe.

Ngexesha elide, oku kukhokelela ekwandeni kwemveliso yejusi yesisu kumhlobo wakho onemilenze emine. Oku kukhokelela kwi-asidi egqithisileyo yesisu sakhe. Isitshisa kunye nokutshisa kwenwebu ze-mucous kwi-esophagus nasemlonyeni kwenzeka. Ukongeza, iasidi iwonakalisa ngokusisigxina amazinyo esilwanyana sakho.

I-algae lime nayo iqulethe iodine kunye nomlinganiselo owandisiweyo we-magnesium. Iodine inokuba yingxaki kwizinja ezinesifo se-thyroid. Umxholo ophezulu we-magnesium uxhasa ukubunjwa kwamatye e-struvite kumhlobo wakho onemilenze emine. Olu luhlobo olukhethekileyo lwelitye lomchamo.

Cela ugqirha wakho wezilwanyana ajonge amanqanaba akho e-calcium

Kuya kufuneka uyeke ukondla inja yakho izongezo zokutya nge-calcium ngaphandle kwethuku. Oku kusebenza kuyo yonke imeko kunye nayo yonke iminyaka yomhlobo wakho onemilenze emine.

Ngaphambi kokuba ufikelele kwiimveliso ze-calcium, fumana iingcebiso kugqirha wakho wezilwanyana. Mhlawumbi ezi aziyomfuneko kwaphela. Ukuba ugqirha wakho wezilwanyana ubona imfuno, uya kucebisa imveliso efanelekileyo yenja yakho.

Umbuzo obuzwa rhoqo

Ndingayinika njani inja yam icalcium?

Ekubeni inja inokugcina i-calcium emathanjeni kwaye inokukhulula emzimbeni xa ifuneka, kwanele ukubala imfuno ye-calcium ngaphezu kweveki kunye nokuyondla iqhekeza lethambo 1-2 ngeveki.

Yintoni ukunqongophala kwe-calcium ezinjeni?

Iimpawu zokuqala zeklinikhi ziquka ukuphefumla kunye nokungazinzi. I-Cramps, i-tics, i-muscle spasms, ukuqina, kunye nokungabikho kokulungelelaniswa kunokwenzeka. Inja isenokubhideka, ibe novelwano, ibe ndlongondlongo, kunye nokubhomboloza nokuvuza.

Ingaba amaqokobhe amaqanda alungile kwizinja?

Ngaba izinja zingawatya amaqokobhe amaqanda? Nangona iqanda ngokwalo aliphezulu kakhulu kwi-calcium, iigobolondo zizityebi kwizondlo ezibalulekileyo. Ukuba uyondla inja yakho ngokutya okulungele ukutyiwa, ukuxhaswa ngeeminerali ngokuqhelekileyo akuyimfuneko.

Ingakanani i-calcium ngenja ngosuku?

Njengesikhokelo, nangona kunjalo, umntu unokuthi inja idinga malunga ne-50 mg ye-calcium ngekhilogram yobunzima bomzimba ngosuku.

Ingakanani i-calcium ekutyeni kwenja?

Amaxabiso eengcali afunekayo kwikhalsiyam kunye nephosphorus ahlukile kwaye ahluka phakathi kwe50 – 90 mg calcium/kg ubunzima bomzimba ngamnye.

Ziziphi iivithamini ezifunwa yinja yonke imihla?

Inja yakho idinga i-iron, ivithamin A, ivithamin B, ivithamin D, ivithamin E, kunye nevithamin K. Kodwa ekubeni ngamanye amaxesha iivithamin zingaqulathwanga ngokwaneleyo ekutyeni kwemihla ngemihla, abavelisi abakhethekileyo baye benza iipilisi kunye nomgubo onika inja yakho izondlo ezilahlekileyo. kufuneka.

Ngaba ivithamin D iyingozi kwizinja?

Ubuninzi bevithamin D bubeka ubomi bezinja esichengeni

Ukugqithisa kwe-vitamin D kuyingozi kakhulu kwizinja. Oku kunokukhokelela kwiimpawu ezinjengokuhlanza, ukuphelelwa ngumdla, ukwanda konxano, ukunyuka kokuchama, ukusela kakhulu, kunye nokunciphisa umzimba.