Iyini i-calcium futhi kungani siyidinga?
Izingane zivame ukufundiswa ukuphuza ubisi lwenkomo nokudla imikhiqizo yobisi ukuze zikhule zibe zinkulu futhi ziqine. Lokhu kuchazwa yiqiniso lokuthi imikhiqizo yobisi inothile nge-calcium, edingekayo empilweni yamathambo.
“Nsuku zonke silahlekelwa i-calcium ngenxa yesikhumba, izinzipho, izinwele, umjuluko, umchamo nendle,” kubika i-British National Osteoporosis Foundation (NOF). “Yingakho kubalulekile ukuthi sithole i-calcium eyanele ekudleni esikudlayo. Uma singayitholi i-calcium, umzimba uqala ukuyikhipha emathanjeni ethu. Uma lokhu kwenzeka kaningi, amathambo aba buthakathaka futhi abe brittle.” Izimpawu zokuntuleka kwe-calcium zihlanganisa i-colic ezithweni, imisipha yemisipha kanye nesimo sengqondo esiphansi. I-calcium eningi emzimbeni ingaholela esimweni esingajwayelekile esaziwa nge-hypercalcemia. Izimpawu ze-hypercalcemia zingabandakanya ukoma ngokweqile, ukuchama, ubuthakathaka emisipha nasemathanjeni.
Ngokusho kwe-NOF, abesifazane abangaphansi kweminyaka engama-50 badinga cishe i-1000 mg ye-calcium ngosuku, futhi abesifazane abadala kunama-1200 mg. Ukuntuleka kwe-calcium kuvame ikakhulukazi kwabesifazane abasuka esikhathini kanye nasebedlule kokuya esikhathini, ngakho inani elinconyiwe liphezulu kubantu asebekhulile. I-NOF iphawula ukuthi izincomo zihluke kancane kumadoda: kuze kufike eminyakeni engu-70 ubudala - 1000 mg, futhi ngemva kwe-71 - 1200 mg.
Ungakwazi yini ukuthola i-calcium ekudleni okusekelwe ezitshalweni?
Ngokusho kwe-Physicians Committee for Responsible Medicine, ehlanganisa ochwepheshe bezokwelapha abangu-150, umthombo onempilo kakhulu we-calcium akulona ubisi, kodwa imifino emnyama nemifino.
“I-Broccoli, amahlumela aseBrussels, i-kale, i-kale, isinaphi, i-chard nezinye imifino igcwele i-calcium emunca kakhulu nezinye izakhamzimba ezinenzuzo. Okuhlukile isipinashi, esiqukethe inani elikhulu le-calcium, kodwa ayimuncwe kahle, ”kusho odokotela.
Ubisi lwenkomo neminye imikhiqizo yobisi iqukethe i-calcium, kodwa izinzuzo zobisi zingase zibe ngaphezu kokulimala okungase kube khona. "Imikhiqizo yobisi iqukethe i-calcium, kodwa inamaprotheni ezilwane, ushukela, amafutha, i-cholesterol, ama-hormone, nezidakamizwa ezingahleliwe," kusho odokotela.
Ngaphezu kwalokho, odokotela bakholelwa ukuthi i-calcium igcinwa kahle emzimbeni lapho uvivinya umzimba: “Abantu abakhuthele bavame ukugcina i-calcium emathanjeni, kuyilapho abantu abambalwa abahambahambayo belahlekelwa yiyo.”
Imithombo yeVegan yeCalcium
1. Ubisi lwesoya
Ubisi lwe-soy luwumthombo omuhle kakhulu we-calcium. “Amazinga e-calcium emikhiqizweni yobisi afana namazinga e-calcium eziphuzweni zethu zesoya, ama-yogurts nama-dessert. Ngakho-ke, imikhiqizo yethu yesoya ene-calcium iyindlela enhle kunemikhiqizo yobisi,” kusho umkhiqizi wobisi lwesoya u-Alpro kuwebhusayithi yakhe.
I-2 UTofu
Njengobisi lwesoya, i-tofu yenziwe ngobhontshisi wesoya futhi iwumthombo omuhle we-calcium. Amagremu angu-200 we-tofu angaba no-861 mg we-calcium. Ngaphezu kwalokho, i-tofu iqukethe inani elikhulu le-magnesium, elibalulekile futhi emathanjeni aqinile.
I-3. I-broccoli
I-Broccoli nayo iqukethe amaprotheni, insimbi, i-magnesium ne-potassium. Ucwaningo luye lwabonisa ukuthi ukusetshenziswa njalo kwe-broccoli eshisiwe kunciphisa ingozi yesifo senhliziyo nemithambo yegazi ngokwehlisa inani eliphelele le-cholesterol emzimbeni.
4. Tempe
I-Tempeh inamavithamini amaningi namaminerali, kuhlanganise namaprotheni, i-iron, ne-calcium. I-Tempeh ithathwa njengokunye kokudla okunempilo emhlabeni. Iwumkhiqizo ovutshiwe, ngakho-ke imunca izakhi eziphezulu.
5. I-alimondi
Ama-alimondi amantongomane anothe kakhulu nge-calcium. Amagremu angu-30 ama-alimondi aqukethe u-8% wokudla okunconyiwe kwansuku zonke kwe-calcium.
6. Ijusi yewolintshi
Ijusi yewolintshi ine-calcium ephezulu. Ingilazi yejusi yewolintshi iqukethe ama-300 mg e-calcium engilazini ngayinye.
I-7. Izinsuku
Izinsuku zicebile kuma-antioxidants, i-fiber ne-calcium. Amakhiwane omisiwe aqukethe i-calcium eningi kunezinye izithelo ezomisiwe. Amakhiwane omisiwe angu-10 aphakathi nendawo aqukethe cishe u-136 mg we-calcium.
8. Amatshwele
Inkomishi eyodwa yamachwane abilisiwe iqukethe ngaphezu kwe-100 mg ye-calcium. Ama-chickpeas acebile namanye amavithamini namaminerali, kuhlanganise ne-potassium, insimbi, i-magnesium, namaprotheni.
9. Imbewu kapopi
Imbewu ye-poppy, njengembewu ye-chia nesesame, ine-calcium ephezulu. Isipuni esingu-1 (amagremu angu-9) wembewu ye-poppy iqukethe u-13% wokudla okunconyiwe kwansuku zonke. Ukuphakelwa kwezimbewu zikasesame kuqukethe u-9% yenani elinconyiwe lansuku zonke.
Yana Dotsenko
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