I-calcium iyisici esibalulekile ekudleni komuntu onempilo. Kudingeka ezicutshini zamathambo, imisipha, izinzwa, umfutho wegazi ozinzile futhi ngokujwayelekile empilweni. Abantu abaningi namuhla babona umthombo we-calcium emikhiqizweni yobisi. Yiziphi izinketho ezikhona kulabo abangaludli ubisi?
Isibonelelo esinconyiwe sansuku zonke se-calcium ngu-800 mg kuya ku-1200 mg ngosuku. Inkomishi eyodwa yobisi iqukethe ama-300 mg e-calcium. Ake siqhathanise le nombolo neminye imithombo.
Lona nje uhlu olufushane lwemithombo yezitshalo ye-calcium. Uma ubheka, ungaqonda ukuthi ukusetshenziswa kokudla kwezitshalo kukwazi ukunikeza umthamo odingekayo wansuku zonke we-calcium. Kodwa, inani le-calcium akukabi isiqinisekiso sempilo. Ngokusho kweYunivesithi yaseYale, esekelwe ekuhlaziyeni kwezifundo ezingu-34 ezenziwa emazweni angu-16, abantu abadla imikhiqizo yobisi eminingi babenamazinga aphezulu kakhulu e-osteoporosis. Ngesikhathi esifanayo, abantu baseNingizimu Afrika abadla i-calcium nsuku zonke engu-196 mg babenokuphuka kwenyonga ezimbalwa. Ososayensi bagcizelele ukuthi indlela yokuphila engenzi lutho, ukudla okunoshukela omningi nezinye izici nazo zibalulekile ekugcineni amathambo enempilo nomzimba wonke.
Kalula nje, inani le-calcium alihlobene ngokuqondile namandla amathambo. Lesi ngesinye sezinyathelo. Ukuphuza ingilazi eyodwa yobisi, umzimba womuntu empeleni uthatha u-32% we-calcium, futhi ingxenye yengilazi yeklabishi yaseShayina inikeza u-70% we-calcium emuncwa. U-21% we-calcium umuncwa kuma-alimondi, u-17% usuka kubhontshisi, u-5% wesipinashi (ngenxa yezinga eliphezulu lama-oxalates).
Kubalulekile ukucabangela iqiniso lokuthi, ngisho nokudla okujwayelekile kwe-calcium ngosuku, ungazizwa ukuntuleka kwayo.
Impilo yamathambo ingaphezu nje kokuthatha i-calcium. Amaminerali, uvithamini D kanye nokusebenza ngokomzimba kuyisici esibalulekile. Enye yezinzuzo ezibalulekile zemithombo yezitshalo ye-calcium ngamaminerali kanye nezakhi zokulandelela ezihamba ku-complex, njenge-manganese, i-boron, i-zinc, ithusi, i-strontium ne-magnesium. Ngaphandle kwabo, ukumuncwa kwe-calcium kunqunyelwe.
Engeza ubhontshisi nobhontshisi ku-chili noma isitshulu
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Hlobisa amasaladi nge-broccoli, izimila zasolwandle, ama-alimondi nezinhlamvu zikabhekilanga
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