I-calcium (Ca)

Incazelo emfushane

ICalcium ingumaminerali wesi-5 ogcwele kakhulu emzimbeni, ngaphezu kuka-99% wawo oqukethwe emathanjeni njenge-molecule ye-calcium phosphate eyinkimbinkimbi. Le minerali inikeza amandla wethambo, ikhono lokunyakaza, futhi idlala indima kweminye imisebenzi ebanzi. I-calcium amathambo aphilile, imithambo yegazi, i-metabolism ye-hormonal, ukumuncwa kwezinto zokulandela kanye nokudluliswa kwemizwa yezinzwa. I-metabolism yayo ilawulwa yizinhlelo ezintathu zokuhamba eziyinhloko: ukumuncwa kwamathumbu, ukubuyiselwa kabusha kwezinso kanye ne-bone metabolism[1].

Umlando wokutholakala

Ngasekuqaleni kwekhulu le-16, odokotela baseDashi baphetha ngokuthi uhlaka lwamathambo luyisicubu esinamandla, esithonywe ama-hormone futhi sikwazi ukulungisa kabusha impilo yonke. Okunye okutholakele okubalulekile emlandweni we-calcium kwenziwa eminyakeni eyi-100 eyedlule ngenkathi uSidney Ringer ethola ukuthi ukusikwa kwemisipha yenhliziyo kwavuselelwa futhi kwagcinwa ngokufaka i-calcium kuloluketshezi olwenziwe ngomuthi. Ngaphezu kwalokho, kukhonjisiwe ukuthi isenzo se-calcium sinamandla okusebenza kwamanye amaseli omzimba.[3].

Ukudla okunothile kweCalcium

Kuboniswe ukutholakala okulinganiselwa kuka-mg ku-100 g womkhiqizo[3]:

Isidingo sansuku zonke

Akukho ukulinganiselwa okuqondile kokuthi i-calcium izodla isikhathi esingakanani usuku ngalunye. Ngaphandle kokuhlukile okumbalwa, njengokuzila ukudla ngokweqile noma i-hyperparathyroidism, ukujikeleza amazinga e-calcium egazini kuhlala kwanele noma kunokushoda okungapheli, njengoba umzimba usebenzisa i-calcium emathanjeni ukugcina impilo. Ngakho-ke, imfuneko ye-calcium yansuku zonke isuselwa ekubaleni maqondana nabantu abanempilo ngaphandle kwezifo ezingamahlalakhona. Ngaphezu kwalokho, leli nani lisikisela ukuthi imithamo emincane ye-calcium yanele kwabanye abantu.

Ngesikhathi sokukhulelwa, amathambo omama awasetshenziswa njengendawo yokugcina izidingo ze-calcium ye-fetus. Ama-hormone alawula i-calcium alawula ukumuncwa kukamama kwamaminerali ukuze ukudla kwe-calcium ngesikhathi sokukhulelwa kungadingi ukuthi kwandiswe kakhulu. Ukwanda kokudla kwe-calcium ngeke kuvimbele ukulahleka kwe-calcium emathanjeni omama ngesikhathi sokuncelisa, kepha i-calcium elahlekile ivame ukubuyiselwa emuva kokulunyulwa. Ngakho-ke, imfuneko yansuku zonke ye-calcium kwabesifazane abancelayo iyafana nakwabesifazane abangancelisi.

Ukwanda kokudla kwe-calcium kungacatshangelwa lapho:

  • nge-amenorrhea: okubangelwa ukuzivocavoca umzimba ngokweqile noma i-anorexia, i-amenorrhea iholela ekwehleni kwezinga le-calcium eligciniwe, ukumuncwa kwayo okubuthakathaka, kanye nokwehla okujwayelekile kwethambo;
  • I-Menopausal: Ukwehla kokukhiqizwa kwe-estrogen ngesikhathi sokunqamuka kokuya esikhathini kuhlotshaniswa nokulahleka kwethambo okusheshayo ngaphezu kweminyaka emihlanu. Amazinga aphansi e-estrogen ahambisana nokumuncwa kwe-calcium ephansi kanye nokunyuka kwethambo.
  • ngenxa yokungabekezelelani kwe-lactose: Abantu abangezwani ne-lactose futhi abagwema imikhiqizo yobisi bangase babe sengozini yokuntuleka kwe-calcium. Kuyathakazelisa ukuqaphela ukuthi ngisho nokungabekezelelani kwe-lactose, i-calcium ekhona obisini imuncwa ngokujwayelekile;
  • ngokudla imifino noma i-vegan: ukutholakala kwe-calcium kungancishiswa ngokudla imifino ngenxa yokwanda kokudla kwama-oxalic ne-phytic acid, atholakala emifinweni eminingi nobhontshisi;
  • lapho wondla izingane eziningi: Ngenxa yokukhuphuka kokukhiqizwa kobisi lwebele lapho wondla izingane eziningi, odokotela bangacabanga ukufaka i-calcium ne-magnesium ngesikhathi sokuncelisa[2].

Sincoma ukuthi uzijwayeze ngohlu lweCalcium (Ca) esitolo se-inthanethi esikhulu kunazo zonke emhlabeni semikhiqizo yemvelo. Kunemikhiqizo engaphezu kuka-30,000 ehambisana nemvelo, izintengo ezikhangayo nokukhushulwa okuvamile, okungaguquki Isaphulelo esingu-5% esinekhodi yephromo CGD4899, ukuthunyelwa kwamahhala emhlabeni wonke kuyatholakala.

Izici eziwusizo ze-calcium nomphumela wayo emzimbeni

Umzimba womuntu omdala uqukethe cishe i-1200 g ye-calcium, okungaba ngu-1-2% wesisindo somzimba. Kulawa, i-99% itholakala ezicutshini ezinamaminerali njengamathambo namazinyo, lapho itholakala njenge-calcium phosphate namanani amancane we-calcium carbonate, ahlinzeka ngokuqina kwamathambo nokwakheka. I-1% itholakala egazini, uketshezi olungaphandle kwamaseli, imisipha nezinye izicubu. Idlala indima ekulamuleni ukusikwa kwemithambo nokuphumula, ukusikwa kwemisipha, ukusayinda kwemizwa, kanye nokufihla okuyindlala.[5].

Ukudla okwanele kwe-calcium kunezinzuzo eziningi zomzimba. I-calcium iyasiza:

  • ukuqinisekisa ukukhula nokugcinwa kwamathambo namazinyo aphilile;
  • ukusekela umsebenzi wezicubu, amangqamuzana awo ahlala efuna ukunikezwa kwawo - enhliziyweni, emisipheni nakwezinye izitho;
  • umsebenzi wemithambo yegazi nezinzwa ekudluliseni imizwa;
  • hlanganisa izinto ezinje ngomkhondo njengamavithamini D, K, magnesium ne-phosphorus;
  • gcina izinqubo zokwakheka kwe-thrombus zilawulwa;
  • gcina umsebenzi ojwayelekile wama-enzyme wokugaya ukudla[4].

I-calcium idonswa ukuthuthwa okusebenzayo nokusabalalisa okungahambi kahle ngokusebenzisa i-mucosa yamathumbu. Ukuthuthwa kwe-calcium okusebenzayo kudinga uhlobo olusebenzayo lukavithamini D futhi kunikeza ukumuncwa okuningi kwe-calcium emazingeni okudla aphansi ukuya kokulingene, kanye nangezikhathi zesidingo esiphuthumayo njengokukhula, ukukhulelwa, noma ukuncelisa. Ukusabalalisa okungahambi kahle kubaluleke kakhulu ngokudla okwanele futhi okuphezulu kwe-calcium.

Ngokuncipha kokudla kwe-calcium, ukusebenza kahle kokumunwa kwe-calcium kuyanda (futhi okuphambene nalokho). Kodwa-ke, lokhu kusebenza kahle kokufakwa kwe-calcium ngokuvamile akwanele ukukhokhela ukulahleka kwe-calcium emuncu eyenzeka ngokuncipha kokudla kwe-calcium. Ukufakwa kweCalcium kuncipha ngobudala emadodeni nakwabesifazane. I-calcium ikhishwa emchameni nasendleni[2].

Ukuhlanganiswa kokudla okunempilo ne-calcium

  • I-calcium + InulinI-Inulin wuhlobo lwefayibha olusiza ukulinganisela amabhaktheriya amahle emathunjini. Ngaphezu kwalokho, kuyasiza ukuqinisa amathambo ngokukhuthaza ukumuncwa kwe-calcium. I-inulin itholakala ekudleni okufana nama-artichokes, u-anyanisi, u-garlic, u-anyanisi oluhlaza, i-chicory, ubhanana, ukolweni ophelele ne-asparagus.
  • I-calcium + Vitamin DLezi zinto ezimbili zihlobene ngqo nomunye nomunye. Umzimba udinga izinga elanele likavithamini D ukuze umunce i-calcium[6].
  • I-calcium + MagnesiumI-Magnesium isiza ekumungeni i-calcium egazini iye emathanjeni. Ngaphandle kwe-magnesium, i-calcium metabolism cishe ayinakwenzeka. Imithombo enempilo ye-magnesium ifaka imifino eluhlaza eluhlaza, i-broccoli, ikhukhamba, ubhontshisi obuluhlaza, isilimo esidliwayo esinamagatsha anamanzi kanye nezinhlobo ezahlukahlukene zembewu.[7].

Ukufakwa kweCalcium kuncike ekudleni kukavithamini D nesimo. Ukusebenza kokumuncwa kuhlobene nezidingo zomzimba ze-calcium futhi kuya ngomthamo. Izithako zokudla ezimunca i-calcium zifaka izinto ezakha izakhiwo emathunjini. Amaprotheni kanye ne-sodium nakho kungashintsha ukutholakala kwe-calcium, njengoba amazinga aphezulu e-calcium enyusa ukuphuma komchamo. Yize inani elimuncwa emathunjini landa, umphumela wokugcina ungaba ukwehla kwesilinganiso se-calcium esetshenziswa ngqo ngumzimba. I-Lactose yona ikhuthaza ukumuncwa kwe-calcium.[8].

Ukumuncwa kwe-calcium ngaphesheya kolwelwesi lwamathumbu kwenzeka kuzo zombili izindlela ezincike ku-vitamin D kanye nasendleleni ezimele ka-vitamin D. I-duodenum ingumthombo oyinhloko wokumunca i-calcium, yize lonke ithumbu elincane nelikhulu nalo linegalelo. Cishe i-60-70% ye-calcium ibuyiselwa kabusha ezinso ngaphansi kwethonya lomuthi okhethekile owenziwe ngesikhathi sokubuyiselwa kabusha kwe-sodium namanzi. Enye i-10% ifakwa kumaseli we-nephron[9].

Imithetho yokupheka

Kwenziwe izifundo eziningi ukuthola ukuthi ukulungiselelwa kokudla kuthinta kanjani izinguquko enanini lamaminerali namavithamini ekudleni. Njengamanye amaminerali, i-calcium idilizwa ngamaphesenti angama-30-40 uma kuqhathaniswa nokudla okuluhlaza. Ukulahleka kwakuphezulu kakhulu emifino. Phakathi kwezindlela ezahlukahlukene zokupheka, ukulahleka kwamaminerali kwakukukhulu kakhulu lapho ukhama ngemuva kokubilisa nokufaka emanzini ngemuva kokusikwa, kulandelwe ukuthosa, ukuthosa, nokubhaka. Ngaphezu kwalokho, imiphumela yayifana nokupheka kwasekhaya nokukhiqiza ngobuningi. Ukuze kuncishiswe ukulahleka kwe-calcium ngesikhathi sokupheka, kuyalulekwa ukuthi kudliwe ukudla okubilisiwe ngomhluzi, wengeze inani elincane likasawoti ngesikhathi sokupheka, ungapheki ukudla, futhi ukhethe izindlela zokupheka ezigcina izindawo eziwusizo zokudla ngangokunokwenzeka .[10].

Sebenzisa emithini esemthethweni

I-calcium ibalulekile ekukhuleni nasekugcinweni kwamathambo namazinyo aphilile. Ucwaningo lukhombisa ukuthi, ikakhulukazi uma ihlanganiswe novithamini D, i-calcium inganciphisa ubungozi be-osteoporosis. I-osteoporosis yisifo esithonywe yizici eziningi. Kuvame kakhulu kwabesifazane ngesikhathi sokunqamuka kokuya esikhathini. Kunezindlela eziningana zokunciphisa amathuba okulimala kwethambo okuhambisana ne-osteoporosis, kufaka phakathi ukukhulisa isisindo samathambo nokunciphisa ukulahleka kwethambo kamuva empilweni. Ngalokhu, i-calcium yinto ebaluleke kakhulu, futhi inani elanele likavithamini D liqinisekisa ukumuncwa okuphelele kwe-calcium emzimbeni.

Kunezindlela eziningana zokufeza ubukhulu bethambo eliphakeme kakhulu, kufaka phakathi ukuzijwayeza imidlalo efana nokugijima nokuqeqeshwa kwamandla kuhlanganiswe ne-calcium eyanele (1200 mg / ngosuku) kanye novithamini D (600 IU / ngosuku) esemncane. Yize ukuzivocavoca njengokuhamba, ukubhukuda, nokuhamba ngebhayisikili kunemiphumela ezuzisayo empilweni, umphumela ekulahlekelweni kwethambo awunakwa.

I-calcium, njengamanye ama-micronutrients, ingaba nomthelela othile kumdlavuza wekoloni. Ukungeza u-1200-2000 mg we-calcium ngosuku ekudleni kubonisiwe ukuthi kuholele ekwehliseni okuncane esimweni somdlavuza wamathumbu ezilingweni ezilawulwayo zomtholampilo. Abahlanganyeli abane-calcium ephakeme kakhulu (1087 mg / ngosuku ekudleni nasezithaselweni) babenamathuba amancane angama-22% okuba nomdlavuza, uma kuqhathaniswa nalabo abanokudla okuphansi kakhulu (732 mg / ngosuku). Ezifundweni eziningi, kuncishiswe okuncane kuphela kwengozi okwaphawulwa nge-calcium supplementation. Lokhu kungachazwa ngokusabela okwehlukile ku-calcium kubantu abehlukene.[4].

Olunye ucwaningo lukhombisa ukuthi ukuthatha izithasiselo ze-calcium kungadlala indima enkulu ekuvimbeleni umfutho wegazi ophakeme kwabesifazane abakhulelwe nase-preeclampsia. Lesi yisimo esibi kakhulu esivame ukwenzeka ngemuva kweviki lama-20 lokukhulelwa, lapho owesifazane okhulelwe eba nomfutho wegazi ophakeme kanye namaprotheni amaningi emchameni. Kuyimbangela ehamba phambili yokushona nokushona komama nabakhulelwe, kuthinta cishe u-5-8% wokukhulelwa e-United States kuze kufike ku-14% wokukhulelwa emhlabeni jikelele. Ucwaningo lukhombisa ukuthi i-calcium supplementation ngesikhathi sokukhulelwa inciphisa ubungozi be-preeclampsia, kepha lezi zinzuzo zibonakala kuphela emaqenjini angenayo i-calcium. Isibonelo, esivivinyweni somtholampilo esingahleliwe sabesifazane abangama-524 abaphilile eNdiya ngokudla okuyisisekelo okuyisisekelo kwe-calcium okungama-314 mg / ngosuku kuphela, izengezo ezingama-2000 mg zansuku zonke ze-calcium ezisuka emavikini ayi-12-25 okukhulelwa ziye ekulethweni kwehlise kakhulu ubungozi be-preeclampsia nokusebenza ngaphambi kwesikhathi kuqhathaniswa ne-placebo. … Ngakolunye uhlangothi, ucwaningo olufanayo e-United States (lapho ukudla kwe-calcium nsuku zonke kuvamile) alukhombisanga miphumela. Imiphumela ebaluleke kakhulu bekungabesifazane abane-calcium engaphansi kuka-900 mg ngosuku.[11].

Kukholakala ukuthi abesifazane abasebenzisa izithasiselo ze-calcium futhi bakhethe ukudla okunomsoco basengozini ephansi yokushaywa unhlangothi eminyakeni engu-14. Kodwa-ke, odokotela baxwayisa ukuthi ngaleso sikhathi ingozi yokuhlaselwa yizifo zenhliziyo iyanda.[4].

I-calcium ngesikhathi sokukhulelwa

Izinhlangano eziningana zochwepheshe zincoma izithasiselo ze-calcium ngesikhathi sokukhulelwa kwabesifazane abane-low calcium calcium ukunciphisa ubungozi be-preeclampsia. Isibonelo, i-American College of Obstetrics and Gynecology (ACOG) ithi izithako zansuku zonke ze-calcium ka-1500-2000 mg zinganciphisa ubunzima be-preeclampsia kwabesifazane abakhulelwe abanokudla okungaphansi kuka-600 mg / day calcium. Ngokunjalo, iWorld Health Organisation (WHO) incoma i-calcium engamakhilomitha ayi-1500-2000 kwabesifazane abakhulelwe abadla ukudla okune-calcium ephansi, ikakhulukazi labo abasengozini enkulu yokuba nomfutho wegazi ophezulu wokukhulelwa. I-WHO incoma ukwehlukanisa umthamo ophelele wansuku zonke ube kathathu, okufanele kuthathwe ngokudla, kusukela esontweni lama-20 lokukhulelwa kuye ekulethweni. I-WHO futhi incoma ukwehlukanisa izithako ze-calcium nezensimbi zabesifazane abakhulelwe zibe imithamo eminingi ukunciphisa umphumela ovimbelayo we-calcium ekumungeni kwensimbi. Kepha abanye abacwaningi bathi lokhu kusebenzisana kunokubaluleka okuncane komtholampilo futhi bathi abakhiqizi ngakho-ke bayazikhubaza iziguli ekuhlukaniseni izithasiselo ukuze kwenziwe lula uhlobo lwemithi futhi kwenziwe lula ukunamathela. ICanada Working Group on Hypertensive Disorders in Pregnancy, i-International Society for the Study of Hypertension in Pregnant Women kanye ne-Society of Obstetric Medicine yase-Australia naseNew Zealand bakhiphe imihlahlandlela efanayo[11].

I-calcium emithini yendabuko

Imithi yendabuko ibona i-calcium njengemaminerali ebaluleke kakhulu empilweni yamathambo, imisipha, amazinyo kanye nesistimu yenhliziyo. Izindlela zokupheka eziningi zabantu zisetshenziselwa ukuqinisa uhlaka lwamathambo - phakathi kwabo ukusetshenziswa kwamagobolondo amaqanda, imikhiqizo ye-lactic acid (isibonelo, okuthiwa "i-kefir diet", lapho isiguli sidla izingilazi ezingu-6 ze-kefir ephansi ngosuku ukugwema umfutho wegazi ophakeme. isifo sikashukela, i-atherosclerosis). Ukwanda kokudla kwe-calcium kuyalulekwa ezigulini ezinanoma yiluphi uhlobo lwesifo sofuba. Ngaphezu kwalokho, izindlela zokupheka zabantu zicabangela imiphumela yokudla kwe-calcium ngokweqile, njengokuthi, isibonelo, amatshe ezinso. Ngokuxilongwa okunjalo, kubuye kwelulekwe, ngaphezu kokwelashwa kwezidakamizwa, ukushintsha ukudla. Kunconywa ukufaka isinkwa se-wholemeal ekudleni, ugweme ama-carbohydrate ahlanzekile, ushukela nobisi[12].

I-calcium ocwaningweni lwakamuva lwesayensi

  • Abaphenyi bathole ukuthi i-calcium eyeqile kumaseli obuchopho ingaholela ekwakhekeni kwamaqoqo anobuthi okuyisici esivelele sesifo sikaParkinson. Iqembu lamazwe aphesheya eliholwa yiYunivesithi yaseCambridge lithole ukuthi i-calcium ingalamula ukuxhumana phakathi kwezakhiwo ezincane ze-membrane ngaphakathi kokuphela kwemizwa okubalulekile ekusayineni kwe-neuronal ebuchosheni nase-alpha-synuclein, iphrotheni elihambisana nesifo sikaParkinson. Izinga eleqile le-calcium noma i-alpha-synuclein lingadala ukusabela kwamaketanga okuholela ekufeni kwamangqamuzana obuchopho. Ukuqonda indima ye-alpha synuclein ezinqubweni zomzimba noma zezifo kungasiza ekwakheni ukwelashwa okusha kwesifo sikaParkinson. Isibonelo, kukhona kungenzeka ukuthi izidakamizwa ezenzelwe ukuvimba i-calcium esifo senhliziyo nazo zingaba namandla okulwa nesifo sikaParkinson.[15].
  • Ucwaningo olusha lwesayensi olwethulwe e-American College of Cardiac Science Sessions ye-Intermountain Institute of Public Health eSalt Lake City kukhombisa ukuthi ukuthola ukutholakala noma ukungabikho kwe-calcium emithanjeni ye-coronary kungasiza ekutholeni ubungozi besifo senhliziyo. Ngaphezu kwalokho, lolu cwaningo alwenziwa kuphela ukunquma izifo ezizayo, kepha futhi lapho izimpawu sezivele zikhona. Ukuhlolwa kubandakanye iziguli ezingama-5547 ezingenawo umlando wesifo senhliziyo ezethule isikhungo sezokwelapha esibuhlungu esifubeni phakathi kuka-Ephreli 2013 noJuni 2016. Bathola ukuthi iziguli ezine-coronary artery calcium ezikeni zazinengozi enkulu yokuhlaselwa yisifo senhliziyo zingakapheli izinsuku ezingama-90 uma kuqhathaniswa iziguli ezazingenayo i-calcium ku-CT. Abaphenyi baphinde bathola ukuthi iziguli ezine-calcium etholakele nazo zinezifo zomthambo we-coronary ezinzima kakhulu, i-revascularization, kanye / noma eminye imicimbi emibi kakhulu yenhliziyo eminyakeni eyalandela.[14].
  • Ukudla ukudla okunothe nge-calcium noma ukukudla ngohlobo lwezithasiselo zokudla akubunyusi ubungozi bokuwohloka kwe-macular okuhlobene nobudala, ngokusho kocwaningo olwenziwe yi-US National Eye Institute. Lesi simo siyimbangela ehamba phambili yokulahleka kombono nokungaboni phakathi kwabantu abaneminyaka engama-65 nangaphezulu e-United States. Imiphumela yashicilelwa ephephabhukwini i-JAMA Ophthalmology. Lokhu okutholakele kuyaphikisana nocwaningo lwangaphambilini olukhombisa ukuthi amazinga aphezulu e-calcium ahlotshaniswa nokwanda okwandayo kokuwohloka kwe-macular okuhlobene nobudala, futhi ngasikhathi sinye kufakazela ukuthi i-calcium, kunalokho, idlala indima yokuvikela kuleli cala.[13].

Ukusetshenziswa kwe-calcium ku-cosmetology

Ngaphezu kwendima yayo ebalulekile empilweni yamathambo, amazinyo nezitho zomzimba, i-calcium nayo ibalulekile esikhunjeni. Iningi lalo litholakala engxenyeni engaphandle yesikhumba (i-epidermis), lapho i-calcium ikhonjiswe ukuthi inesibopho sokubuyisa umsebenzi wokuvimbela kanye ne-homeostasis (inqubo yokuziphilisa lapho inani lokuhlukaniswa kwamaseli esikhumbeni likhokha inani kwamaseli alahlekile). Ama-Keratinocyte - amaseli e-epidermis - adinga ukugxila kwe-calcium ngezindlela ezahlukene. Yize kuvuselelwa njalo (cishe njalo ezinsukwini ezingama-60, i-epidermis ivuselelwa ngokuphelele, ifaka ama-keratinocyte angaphezu kwezigidi eziyizinkulungwane ezingama-80 emzimbeni womuntu omdala), isikhumba sethu ekugcineni sinqotshwa ukuguga, njengoba izinga lenzuzo yama-keratinocyte lincipha kakhulu. Ukuguga kuhlotshaniswa nokuncipha kwe-epidermis, i-elastosis, ukwehla komsebenzi wesithiyo, nokulahleka kwama-melanocyte. Njengoba ukwahlukaniswa kwama-keratinocyte kuncike kakhulu kwi-calcium, kuyabandakanyeka nasekugugeni kwesikhumba. Kukhonjisiwe ukuthi i-epidermal calcium gradient esikhunjeni, egqugquzela ukukhula kwama-keratinocyte futhi ivumela umehluko wayo, ilahleka ngesikhathi sokuguga kwesikhumba.[16].

Ngaphezu kwalokho, i-calcium oxide isetshenziswa ku-cosmetology njengomlawuli we-asidi kanye nokumunca. Itholakala emikhiqizweni efana nezimonyo, usawoti wokugeza, amagwebu okushefa, imikhiqizo yomlomo neyezinwele.[17].

I-calcium yokwehlisa isisindo

Ucwaningo oluningana luye lwaphakamisa ukuthi i-calcium supplementation ingasiza ekulweni nokukhuluphala. Le nkolelo-mbono yayisekelwe eqinisweni lokuthi ukudla okuphezulu kwe-calcium kunganciphisa ukugcwala kwe-calcium emangqamuzaneni amafutha, kunciphise ukukhiqizwa kwehomoni ye-parathyroid kanye nohlobo olusebenzayo lwevithamini D. Ukuncipha kokuhlushwa kwe-calcium ye-intracellular, nakho, kungandisa ukuwohloka kwe amafutha futhi avimbele ukunqwabelana kwamafutha kula maseli. Ukwengeza, i-calcium evela ekudleni noma ekwakhiweni kwezithako zokudla ingabopha amanani amancane okudla emgudwini wokugaya ukudla futhi iphazamise ukumuncwa kwalawo mafutha. Imikhiqizo yobisi, ikakhulukazi, ingase ibe nezingxenye ezengeziwe ezinomphumela omkhulu nakakhulu esisindweni somzimba kunalokho obekungalindelwa kukuqukethwe kwayo kwe-calcium. Isibonelo, amaprotheni nezinye izingxenye zemikhiqizo yobisi zingashintsha amahomoni alawula ukudla.

Ucwaningo lwe-crossover olwenziwe ngo-2014 lwezinsizwa eziyi-15 ezinempilo luthole ukuthi ukudla okunobisi oluningi noma ushizi (okunikeza isamba esingu-1700 mg / usuku lwe-calcium) kukhuphule kakhulu ukukhishwa kwamafutha endle uma kuqhathaniswa nokudla okulawulayo okunikeze i-500 mg calcium / ngosuku. Kodwa-ke, imiphumela yokuhlolwa kwemitholampilo eyahlola imiphumela ye-calcium esisindweni somzimba yayimbi kakhulu. Isibonelo, i-1500 mg / day supplementation yaphenywa kubantu abadala abangama-340 abakhuluphele ngokweqile noma abakhuluphele ngokutholakala kwe-calcium okuyisisekelo kwe-878 mg / ngosuku (iqembu lokwelashwa) kanye ne-887 mg / ngosuku (iqembu le-placebo). Uma kuqhathaniswa ne-placebo, i-calcium supplementation iminyaka engu-2 ayinamphumela obalulekile emtholampilo esisindweni.

Amaqiniso Okuthakazelisayo

  • Esimweni sayo esimsulwa, i-calcium iyinsimbi ethambile eyisiliva emhlophe ene-alikhali. Kubalulekile ukuthi uqaphele, noma kunjalo, ukuthi i-calcium ayitholakali kulesi simo esikude ngokwemvelo, kepha kunalokho ikhona kumakhemikhali. Amakhemikhali e-calcium atholakala ezinhlobonhlobo zamaminerali kufaka phakathi i-limestone (calcium carbonate), i-gypsum (i-calcium sulfate), ne-fluorite (i-calcium fluoride). I-calcium yakha cishe amaphesenti ama-4,2 woqweqwe lomhlaba ngesisindo.
  • Ukuhlukanisa i-calcium emsulwa, kwenziwa i-electrolysis, inqubo esebenzisa amandla kagesi aqondile ukuhlukanisa izinto emithonjeni yazo yemvelo. Ngemuva kokuhlukaniswa, i-calcium iyasebenza kakhulu futhi lapho ixhumana nomoya yakha i-oxide emhlophe mpofu ne-nitride enamathela.
  • ICalcium oxide, ebizwa nangokuthi i-lime, ikhiqiza ukukhanya okukhanyayo, okunamandla lapho kuvezwa ilangabi le-oxygen-hydrogen. Ngawo-1800, ngaphambi kokuba kusungulwe ugesi, le nhlanganisela yayisetshenziselwa ukukhanyisa izinkundla zemidlalo yaseshashalazini. Kusuka kulokhu ngesiNgisi kuvela inkulumo ethi “ekukhanyeni” - “to be in the spotlight.”
  • Izazi eziningi zokudla okunomsoco zincoma isilinganiso esingu-2: 1 calcium kuya ku-magnesium. Kepha yize umzimba wethu udinga i-calcium ethe xaxa, empeleni sithambekele ekushodeni kwe-magnesium. Lokhu kungenxa yokuthi imizimba yethu ijwayele ukugcina nokucubungula i-calcium, kuyilapho i-magnesium isetshenziswa noma ikhishwa emzimbeni futhi kufanele igcwaliswe nsuku zonke.[19].

Ukungafani nokuxwayiswa

Izimpawu zokushoda kwe-calcium

Ukushoda kwe-calcium okungapheli kungavela ekudleni okunganele noma ukumuncwa okungatheni kwamathumbu. Futhi, ukwehluleka okungapheli kwezinso, ukushoda kukavithamini D namazinga aphansi we-magnesium egazi kungaba yimbangela. Ngesikhathi sokushoda kwe-calcium okungapheli, amaminerali amuncwa emathanjeni ukugcina amazinga ajwayelekile okujikeleza kwe-calcium, ngaleyo ndlela kuphazamise impilo yamathambo. Ngenxa yalokho, ukuntuleka kwe-calcium okungapheli kuholela ekunciphiseni kwamathambo kanye ne-osteoporosis. Imiphumela yokushoda kwe-calcium yi-osteopenia, i-osteoporosis kanye nengozi eyengeziwe yokuphuka kwamathambo.[2].

Izimpawu ze-hypocalcemia zifaka ukuba ndikindiki eminweni, ukuqunjelwa yimisipha, ukudlikizela, ukukhathala, ukungathandi ukudla, kanye nesigqi senhliziyo esingajwayelekile. Uma ingalashwa ngokushesha, ukushoda kwe-calcium kungabulala. Ngakho-ke, kubaluleke kakhulu ukubonisana nodokotela wakho uma usola ukuntuleka kwe-calcium.[4].

Izimpawu ze-calcium eyeqile

Imininingwane etholakalayo ngemiphumela emibi yokudla ngokweqile kwe-calcium ebantwini ivela ikakhulu ezifundweni zokugcwalisa. Phakathi kwemiphumela emibi eminingi ye-calcium eyeqile emzimbeni, okuthathu okufundwe kakhulu futhi okubaluleke kakhulu kokuphila yilezi:

  • amatshe ezinso;
  • hypercalcemia nokwehluleka kwezinso;
  • ukuxhumana calcium ne ukumuncwa nezinye izakhi trace[2].

Ezinye izimpawu ze-calcium eyeqile zihlanganisa ukulahlekelwa isifiso sokudla, isicanucanu, ukuhlanza, ukudideka, ne-coma.

Umkhawulo wokudla kwe-calcium ngu-1000-1500 mg / ngosuku ezinganeni, 2,500 mg / ngosuku ezinganeni ezineminyaka engu-1 kuya kwengu-8 ubudala, 3000 mg / ngosuku ezinganeni ezineminyaka engu-9 ubudala nentsha eneminyaka engu-18. Kubantu abadala, okujwayelekile kungu-2,500 mg / ngosuku, futhi ngemuva kweminyaka engama-51 - 2,000 mg / ngosuku.[4].

Ukusebenzisana nezinye izinto

  • I-Caffeine. I-caffeine ingakhuphula ukulahleka kwe-calcium yomchamo futhi yehlise ukumuncwa kwe-calcium. Kumele kuqashelwe ukuthi umphumela we-caffeine uhlala ulinganisela ngokwengeziwe; lo mphumela wabonwa ikakhulukazi kwabesifazane abangazange badle i-calcium eyanele ngesikhathi sokunqamuka kokuya esikhathini.
  • Magnesium. Ukushoda okulingene noma okunzima kwe-magnesium kungaholela ku-hypocalcemia. Kodwa-ke, ngokwesifundo samasonto amathathu lapho i-magnesium isuswe khona ekudleni, kutholakale ukuthi ukwehla okuncane kwenani le-magnesium edliwe kungaholela ekwehleni okukhulu ekugxileni kwe-serum calcium.
  • I-oxalic acid kungaphazamisa ukumuncwa kwe-calcium. Ukudla kwe-oxalic acid kufaka phakathi isipinashi, ubhatata, i-rhubarb nobhontshisi.
  • Phosphorus. Ukudla i-phosphorus ngokweqile kungaphazamisa ukumuncwa kwe-calcium. Kodwa-ke, uma inani le-calcium elisetshenzisiwe lanele, khona-ke amathuba alokhu ayancipha. Iphosphorus itholakala ikakhulukazi emikhiqizweni yobisi, i-cola nezinye iziphuzo ezibandayo, kanye nenyama.
  • I-Phytic acid. Ingase iphazamise ukumuncwa kwe-calcium. Kutholakala esinkwa esingenamvubelo, kubhontshisi oluhlaza, amantongomane, okusanhlamvu, nemikhiqizo yesoya.
  • Amaprotheni. Kukholelwa ukuthi iprotheni yokudla ingaholela ekukhuphukeni kwe-calcium emchameni. Lolu daba lusacwaningwa ososayensi.
  • Sodium. Ukudla okulingene futhi okuphezulu kwe-sodium chloride (usawoti) kuholela ekwandeni kwenani le-calcium ekhishwe emzimbeni emchameni. Kwakunobufakazi obungaqondile bokuthi usawoti ungathinta kabi amathambo. Kuze kube manje, isilinganiso esinconyiwe sokudla i-calcium ngokuya ngokudla usawoti asikashicilelwa.
  • Izinki. I-calcium ne-zinc zifakwa engxenyeni efanayo yamathumbu, ngakho-ke zingathonya inqubo yenqubo yokuguqula umzimba. Izilinganiso ezinkulu ze-zinc ezisetshenzisiwe zingaphazamisa ukumuncwa kwe-calcium. Ukunakekelwa okukhethekile kufanele kukhokhwe kulokhu kwabesifazane asebekhulile, lapho izinga le-calcium emzimbeni liphansi ngokwalo, futhi ngokudla okungeziwe kwezithako ze-zinc, kungancipha kakhulu.
  • Insimbi. I-calcium ingaphazamisa ukumuncwa kwensimbi emzimbeni[3].

Ukusebenzisana nemithi

Imithi ethile ingaphazamisa i-calcium metabolism, ikakhulukazi ngokwandisa amazinga e-urinary calcium futhi ngaleyo ndlela iholele ekushodeni kwe-calcium. Kuyaziwa kabanzi, isibonelo, umphumela we-glucocortisoids lapho kwenzeka khona i-osteoporosis kanye nokulahleka kwethambo, kungakhathalekile ubudala nobulili. I-Corticosteroids yandisa inani le-calcium hhayi kuphela emchameni, kodwa nasesitokisini, futhi ngenxa yalokho, lithinta kabi izinga le-calcium.

Siqoqe amaphuzu abaluleke kakhulu nge-calcium kulo mfanekiso futhi sizojabula uma wabelana ngesithombe kwinethiwekhi yokuxhumana noma kubhulogi, ngesixhumanisi saleli khasi:

Imithombo yolwazi
  1. I-Weaver CM, iPeacock M.. Intuthuko kwezomsoco (Bethesda Md.), 2 (3), 290-292. i-doi: 10.3945 / an.111.000463
  2. UJennifer J. Otten, uJennifer Pitzi Hellwig, noLinda D. Meyers. "I-calcium". Ukufakwa Kwezikhombo Zezokudla: Umhlahlandlela Obalulekile Wezidingo Zomsoco. 2006. 286-95.
  3. UKipple, uKenneth F, no-Orneals, uKriemhild Conee. "I-calcium". Umlando Wezokudla WaseCambridge. ICambridge: ICambridge UP, 2012. 785-97. Umlando Wezokudla WaseCambridge.
  4. Umthombo we-Nutri-Facts
  5. UCashman, K. (2002). Ukudla kwe-calcium, ukutholakala kwe-calcium nempilo yethambo. IBritish Journal of Nutrition, 87 (S2), S169-S177. i-doi: 10.1079 / BJN / 2002534
  6. Ama-Pairings okudla amakhulu angama-7, umthombo
  7. Ukudla namathiphu okunempilo kwabesifazane,
  8. SJ Fairweather-Tait, S. Southon. I-Encyclopedia of Food Sciences and Nutrition (uHlelo Lwesibili), 2003.
  9. UMnu Clarkson, CN Magee, BM Brenner. Pocket Companion to Brenner and Rector's Izinso. I-2nd Edition, 2011.
  10. UKimura M., Itokawa Y. Ukupheka ukulahleka kwamaminerali ekudleni nokubaluleka kokudla okunempilo. Ijenali Yesayensi Yezokudla iVitaminol. 1990; 36. Isengezo 1: S25-32; ingxoxo S33.
  11. Izikhungo Zikazwelonke Zezempilo. IHhovisi Lezithako Zokudla. I-calcium. Ishidi Lamaqiniso Labasebenzi Bezempilo. https://ods.od.nih.gov/factsheers/Calcium-HealthProfessional/#h7
  12. Uzhegov, G. Imithi yendabuko: I-encyclopedia ephelele kunazo zonke. Unyaka we-2007.
  13. Alanna K. Tisdale, Elvira Agrón, Sarah B. Sunshine, Traci E. Clemons, Frederick L. Ferris, Emily Y. Chew. Inhlangano Yokudla Kwe-Calcium Nokudla Okungeziwe Nge-Macular Degeneration Ehlobene Nobudala. IJAMA Ophthalmology, 2019; https://doi.org/10.1001/jamaophthalmol.2019.0292
  14. Isikhungo Sezokwelapha i-Intermountain. "Ikhalsiyamu emithanjeni kukhonjiswa ukuthi inyusa iziguli engcupheni yokuhlaselwa yisifo senhliziyo." IsayensiDaily. Mashi 16, 2019. www.sciencedaily.com/releases/2019/03/190316162159.htm
  15. UJanin Lautenschläger, Amberley D. Stephens, Giuliana Fusco, Florian Ströhl, Nathan Curry, Maria Zacharopoulou, Claire H. Michel, Romain Laine, Nadezhda Nespovitaya, Marcus Fantham, Dorothea Pinotsi, Wagner Zago, Paul Fraser, Anurag Tandon, Peter St George- UHyslop, u-Eric Rees, uJonathan J. Phillips, u-Alfonso De Simone, uClemens F. Kaminski, uGabriele S. Kaminski Schierle. I-C-terminal calcium binding ye-α-synuclein modulates synaptic vesicle ukuxhumana. Ukuxhumana Kwemvelo, 2018; 9 (1) https://doi.org/10.1038/s41467-018-03111-4
  16. Izinzuzo Zomkhiqizo WeCalcium - Ukulungisa Isikhumba Sokuguga - L'Oréal Paris,
  17. ICalcium oxide, umthombo
  18. Izithako Zokudla Zokwehlisa Isisindo. Ishidi Leqiniso Labasebenzi Bezempilo,
  19. Amaqiniso Nge-calcium, umthombo
Ukuphrinta kwezinto

Ukusetshenziswa kwanoma iyiphi into ngaphandle kwemvume yethu ebhaliwe akuvunyelwe.

Imithetho yokuphepha

Abaphathi ababophezelekile kunoma imuphi umzamo wokusebenzisa noma iyiphi iresiphi, iseluleko noma ukudla, futhi futhi akuqinisekisi ukuthi imininingwane ebekiwe izokusiza noma ikulimaze wena uqobo. Hlakanipha futhi ngaso sonke isikhathi uthintane nodokotela ofanele!

Funda futhi ngamanye amaminerali:

shiya impendulo