I-calcium yezinja

I-calcium ibalulekile ezinjeni. Ngoba i-calcium ingenye yamaminerali adingwa yisilwane ngasinye. Isetshenziselwa ukwakha amathambo namazinyo enja yakho.

Ngaphezu kwalokho, i-calcium ineminye imisebenzi eminingi emzimbeni wenja. Ngakho-ke, inja yakho kufanele idle inani elifanele le-calcium nsuku zonke. Lokhu kubaluleke kakhulu uma uphakela umngane wakho onoboya obuluhlaza, isibonelo, i-barf.

Ingakanani i-calcium edingekayo izinja?

Lo mbuzo: ingakanani i-calcium edingwa umzimba wenja kunzima kakhulu ukuphendula. Izincwadi zochwepheshe zikhuluma ngamamiligremu angu-50 kuya kwangu-100 e-calcium yomngane wakho onemilenze emine. Lokhu kuyikhilogremu ngayinye yesisindo somzimba ngosuku.

Nokho, leli nani liyahluka kakhulu. Ngoba ukumuncwa okusebenzayo kwe-calcium ekudleni kuncike ezintweni eziningi:

• Impilo evamile yenja yakho
• iminyaka yenja
• ukudla kanyekanye ezinye izakhamzimba
• ukutholakala kwe-vitamin D
• umthambo wezempilo
• i-bioavailability ye-calcium eyondliwe

Ukuze inja yakho ikwazi ukumunca i-calcium, kufanele inikezwe ngokugcwele ivithamini D3 kanye ne-K2. Lawa mavithamini amabili atholakala kumaqanda amaqanda noma esibindini.

I-Vitamin K2 inesibopho sokulawula ibhalansi ye-calcium kumngane wakho onemilenze emine. I-Vitamin D3 iqinisekisa ukumuncwa kwento ephuma emathunjini akhe. Inja yakho ikhipha noma iyiphi i-calcium umzimba ongayisebenzisa.

Ingabe imidlwane nezinsikazi zinesidingo esikhulayo se-calcium?

Uma inja yakho idliwe ngendlela efanele, akukho calcium eningi noma engaphansi. Ngokuvamile, imidlwane inesidingo esiphezulu se-calcium. Abancelayo nabakhulelwe badinga i-calcium eyengeziwe.

Ngokudla okufanele, awudingi ukusebenzisa izithako ze-calcium. Ungalokothi uphakele umdlwane wakho noma inqindi ekhulelwe imikhiqizo eyengeziwe ye-lime. Uma ungaqiniseki, hlala ubuza udokotela wakho wezilwane kusengaphambili.

Ukudla kwamathambo kuwumthombo omuhle we-calcium

Okuwukuphela kwento eyanele yokuthatha amathambo amasha esikhundleni senja yakho ukudla kwamathambo. Lokhu kwenziwa ngamathambo afakwe inzalo, omisiwe. Ngaphezu kwe-calcium, ukudla kwamathambo kubuye kube ne-phosphorus namanye amaminerali esithandwa sakho.

Isilinganiso se-calcium ne-phosphorus kufanele silingane

Lapho uncelisa inja yakho, kufanele uhlale ubheka ibhalansi phakathi kwe-calcium ne-phosphorus. Lezi zinto ezimbili zihlobene eduze. I-calcium eningi ekudleni incisha umzimba i-phosphorus. I-phosphorus eningi ivimbela umzimba wenja ekumunceni i-calcium.

Ingabe uyayiphakela inja yakho ukudla osekulungele? Khona-ke akudingeki ukhathazeke ngokuqukethwe kwe-calcium ngokomthetho. Lapha isilinganiso se-calcium-phosphorus sesivele silinganisiwe. Ungathola izinhlobo eziningi zokudla okulungiselelwe emakethe ezihambisana ngokuphelele nezidingo zezinja.

I-calcium yezinja

I-calcium ingenye yezinto ezibizwa nge-bulk elements. Izakhi eziyinqwaba yilezo zinto ezenzeka ngamanani amakhulu emzimbeni wenja yakho. Ngokuphambene nezakhi zokulandelela.

Ngokungeziwe kumaminerali e-calcium, lokhu kufaka i-magnesium, i-chlorine, i-potassium, i-phosphorus, isulfure, ne-sodium. Lawa mamineral ayisikhombisa ngakho-ke abalulekile ezinjeni. Ngoba umzimba womngane wakho onemilenze emine uyazidinga ukuze ulondoloze imisebenzi yawo yomzimba. I-calcium ibaluleke kakhulu lapha.

Iyini indima ye-calcium emzimbeni wenja?

Ungahlobanisa i-calcium nesakhiwo samathambo namazinyo. Lona omunye wemisebenzi ebaluleke kakhulu i-calcium eyenziwa emzimbeni wenja yakho. Kuphela ngenani elifanele leminerali umzimba wakho ungagcina amathambo namazinyo akho enempilo.

I-calcium nayo ibalulekile ekuvuseleleni imisipha nezinzwa zesilwane sakho. Lapha kuhileleke ekuguquleni imizwa yezinzwa ibe ukufinyela kwemisipha. Ukuntuleka kwe-calcium kuholela ekuqineni kwemisipha kanye nokungasebenzi kahle kwezinzwa kumngane wakho onemilenze emine.

I-calcium nayo iyadingeka ukuze ulwelwesi lwamaseli oluzinzile. Ibandakanyeka ekuhlukaneni kwamaseli emzimbeni wenja. Futhi idlala indima enkulu ekwakhekeni kwegazi. Inja yakho nayo iyayidinga ukuze yenze amanye ama-enzyme namahomoni asebenze.

I-calcium ilawula i-pH yegazi

Ibhalansi ye-acid-base yenja yakho ayikwazi ukusebenza ngaphandle kwe-calcium. Uma inani le-pH legazi lomngane wakho onemilenze emine liwela ngaphansi komkhawulo othile, umzimba wakhe ukhulula i-calcium emathanjeni.

Lokhu kubalulekile ukuze uvimbele igazi lesilwane sakho ekubeni ne-asidi. Ngenxa yalokho, umzimba wenja uqinisekisa izinga lokuphefumula kanye nokuthuthwa kwe-oxygen.

Ngokuphambene, lapho amazinga e-calcium egazini enyuka, umzimba ugcina i-calcium ehlakalweni lwamathambo. Lokhu kwehlisa inani le-pH egazini.

Ngale ndlela, umzimba womngane wakho onemilenze emine ungaphila isikhathi esithile ngaphandle kwe-calcium eyengeziwe ekudleni. Nokho, lokhu kusebenza kuphela esikhathini esifushane. Kuyisixazululo sesikhashana somzimba womuntu omthandayo.

Ingabe imifino ingabangela ukuntuleka kwe-calcium?

Ukondla ukudla okukhethekile ngasikhathi sinye kungathinta kakhulu ukumuncwa kwe-calcium yenja yakho. Isibonelo, amakhemikhali e-phytochemical afana ne-phytin ne-oxalate angakhinyabeza i-calcium metabolism. Lezi zinto ezimbili ziqinisekisa ukuthi umzimba ukhipha i-calcium engasetshenziswanga.

• I-Phytic acid ekudleni
  Okusanhlamvu, ummbila, soya, ubhontshisi, irayisi, ne-quinoa kuqukethe ama-phytates.
• Ama-oxalates ekudleni
  Ama-oxalate atholakala ku- spinach, wheat bran, beetroot, rhubarb, Swiss chard, celery, ne-amaranth.

Izinja ozondla ngazo okusanhlamvu, ngakho-ke, zinesidingo esikhulayo se-calcium.

Yini okufanele uyinake lapho uncelisa?

Qiniseka ukuthi unikeza isithandwa sakho ukudla kwekhwalithi ephezulu. Kufanele kube okuphakelayo okuphelele. Lokhu kufanele kube nokuqukethwe kwenyama okuphezulu kakhulu okungaphezu kwamaphesenti angu-70.

Lapho umenzi elungiselela ngokwemvelo ukudla futhi izinga eliphezulu lezithako, kuba nempilo enja yakho. Ekuphakeleni okuhle nokufanelekile kwezinhlobo zezilwane, inani le-calcium kufanele libe elilungile.

Uma uvimba inja yakho, kufanele ucabange kakhulu ngokuphakela kahle. Ungakwazi ukuthola i-calcium efanelekile ngenyama eluhlaza ngamathambo anenyama. Lawa kufanele kube amathambo enyama ezilwaneni ezincane.

Yondla amathambo ngendlela efanele

Kufanele njalo uphakele inja yakho amathambo aluhlaza. Ngoba amathambo aphekiwe ayaphuka. Zingabangela ukulimala okukhulu kwangaphakathi enja yakho.

Ingabe unayo inja encane? Khona-ke ungakwazi ukugaya amathambo aluhlaza. Sebenzisa izimbambo, amaphiko, izintamo, nezigubhu.

Udinga ukujwayela inja yakho ukudla amathambo kancane. Akuzona zonke izinja ezizibekezelela ngokulinganayo. Qala ngezingxenye ezincane kakhulu. Buka ukugaya kwesilwane sakho. Uma konke kuhamba kahle, ungakwazi ukwandisa kancane inani.

Kwenzekani nge-calcium oversupply?

Amathambo asuthi kakhulu angaholela enjeni yakho. Ngokufanelekile, umzimba uqondisa i-calcium odongeni lwamathumbu emgudwini wegazi. Kodwa-ke, uma umzimba wenja ungayidingi i-calcium eyengeziwe, uzoyikhipha.

Amathambo achotshoziwe ahlala emathunjini enja. Amathumbu ajiya ukudla okusele kube iphalishi eliwugqinsi. Ukususwa kwamanzi okuqhubekayo kudala inqwaba efana nosimende.

Indle yenja yakho izoba nzima kakhulu. Indle yamathambo inombala okhanyayo ukuya komhlophe. Esimeni esibi kakhulu, akasakwazi ukudlula indle. Kukhona ukuvaleka kwamathumbu. Lesi simo singaba ngokushesha esisongela ukuphila.

Ingabe imithombo ye-calcium enjengamagobolondo amaqanda ne-algae lime ifanelekile?

Abanikazi bezinja bathanda ukusebenzisa ufulawa wegobolondo lamaqanda noma umcako we-algae. Bafuna ukusebenzisa lokhu ukuze baqinisekise izidingo zenja yabo ye-calcium. Womabili amakhambi awafanelekile ngoba enza i-asidi yesisu ingabi namandla. Lokhu kudala igesi esiswini. Inja iqala ukushaya futhi ibhodle.

Ngokuhamba kwesikhathi, lokhu kuholela ekwandeni kokukhiqizwa kwejusi yesisu kumngane wakho onemilenze emine. Lokhu kuholela ekukhuleni kwe-asidi ngokweqile kwesisu sakhe. Isilungulela kanye nokusha kolwelwesi lwamafinyila kumphimbo nasemlonyeni kwenzeka. Ngaphezu kwalokho, i-asidi ilimaza unomphela amazinyo esilwane sakho.

I-algae lime nayo iqukethe iodine kanye nenani elikhulayo le-magnesium. Iodine ingaba yinkinga ezinjeni ezinesifo se-thyroid. Okuqukethwe okuphezulu kwe-magnesium kusekela ukwakheka kwamatshe e-struvite kumngane wakho onemilenze emine. Lolu uhlobo olukhethekile lwamatshe omchamo.

Cela udokotela wakho wezilwane ahlole amazinga akho e-calcium

Kumelwe ugweme ukuphakela inja yakho izithasiselo zokudla nge-calcium ngaphandle nje komzwelo wemvelo. Lokhu kusebenza kuzo zonke izimo kanye nayo yonke iminyaka yomngane wakho onemilenze emine.

Ngaphambi kokuba uthole imikhiqizo ye-calcium, thola iseluleko kudokotela wakho wezilwane. Mhlawumbe lezi azidingeki nhlobo. Uma udokotela wakho wezilwane ebona isidingo, uzoncoma umkhiqizo ofanele inja yakho.

Umbuzo Ovame ​​Ukubuzwa

Ngingayinika kanjani inja yami i-calcium?

Njengoba inja ingakwazi ukugcina i-calcium emathanjeni futhi ingayikhulula emzimbeni uma idingeka, kwanele ukubala isidingo se-calcium ngaphezu kwesib. ngesonto futhi uyiphakele ucezu lwethambo izikhathi ezingu-1-2 ngesonto.

Kuyini ukuntuleka kwe-calcium ezinjeni?

Izimpawu zomtholampilo zakuqala zihlanganisa ukushaywa umoya nokungaphumuli. Ama-cramps, ama-tics, ama-muscle spasms, ukuqina, nokuntuleka kokuxhumana kungase kwenzeke. Inja ingase idideke, izwele ngokweqile, ibe nolaka, kanye nokuhhewula nokuconsa.

Ingabe amagobolondo amaqanda azilungele izinja?

Ingabe izinja zingawadla amagobolondo amaqanda? Nakuba iqanda ngokwalo lingenalo ikakhulukazi i-calcium, amagobolondo anothile ngezakhi ezibalulekile. Uma uphakela inja yakho ngokudla osekulungele ukudliwa, ukwengezwa ngamaminerali ngokuvamile akudingekile.

Ingakanani i-calcium ngenja ngosuku?

Njengesiqondiso, noma kunjalo, umuntu angasho ukuthi inja idinga cishe ama-50 mg we-calcium ngekhilogremu yesisindo somzimba ngosuku.

Ingakanani i-calcium ekudleni kwezinja?

Amanani ezidingo zochwepheshe ze-calcium ne-phosphorus ahlukile futhi ayahluka phakathi kuka-50 - 90 mg we-calcium/kg ngesisindo somzimba ngasinye.

Imaphi amavithamini inja ewadinga nsuku zonke?

Inja yakho idinga okusansimbi, uvithamini A, uvithamini B, uvithamini D, uvithamini E, novithamini K. Kodwa njengoba amavithamini ngezinye izikhathi engabi nenani elanele ekudleni kwansuku zonke, abakhiqizi abakhethekile baye benza amaphilisi nezimpushana ezinikeza inja yakho imisoco eshodayo. kufanele.

Ingabe i-vitamin D iyingozi ezinjeni?

Uvithamini D omningi ubeka impilo yezinja engcupheni

Ukweqisa kwe-vitamin D kuyingozi kakhulu ezinjeni. Lokhu kungase kubangele izimpawu ezinjengokuhlanza, ukungakuthandi ukudla, ukwanda kokoma, ukwanda kokuchama, ukuphuza ngokweqile, nokuncipha kwesisindo.