Ingabe ukuba buthakathaka kwamathambo ngenxa yobudala akunakugwenywa?
Okunye ukulahleka kwamathambo phakathi neminyaka kuyinqubo engokwemvelo. Kodwa uma uba ne-osteoporosis, usengozini yokuphuka—futhi ngaphezu kokukodwa. Akukhona nje ukuthi amathambo akho alahlekelwa i-calcium namanye amaminerali; Nge-osteoporosis, ithambo ngokwalo liyawohloka.
Ngenhlanhla, kusemandleni ethu ukuba nomthelela kulesi sici sezempilo. Ekulweni ne-osteoporosis, ukudla okulungile nokuzivocavoca kuzosiza.
Ingakanani i-calcium edingekayo umzimba wami?
Ngaphansi kokucabanga kwakho. Nakuba isibonelelo esinconywa ngokuvamile singu-1000 mg ngosuku kubantu abadala abasha kanye no-1200 mg kwabesifazane abangaphezu kweminyaka engama-50 nabesilisa abangaphezu kweminyaka engama-70, ucwaningo lubonisa okuhlukile. Ucwaningo lwabesifazane abangu-61, olwanyatheliswa kuyi-British Medical Journal, lwathola ukuthi amamiligremu angu-433 e-calcium ngosuku anele, futhi ukudla okungaphezu kwalokho akuzuzisi kangako.
Imithombo ezuzisa kakhulu ye-calcium ubhontshisi nemifino eluhlaza enamahlamvu, njengoba iqukethe nezinye izakhi eziningi. Phakathi kwemifino eluhlaza, amahlumela ama-curly, amaqabunga kanye ne-broccoli ahlinzeka ngokumuncwa okuphezulu kwe-calcium. Kodwa i-calcium equkethwe esipinashi ayimuncwe kahle.
Iqhaza lemikhiqizo yobisi ekulweni ne-osteoporosis ibe yimpikiswano kusukela ocwaningweni lwezempilo lwabahlengikazi, olwalandela abesifazane abangama-72 eminyakeni engama-337, lwathola ukuthi ubisi aluwathuthukisi ngempela amathuba okuvimbela ukuphuka. Abesifazane abaphuza izingilazi zobisi ezintathu noma ngaphezulu ngosuku, ngokwesilinganiso, babephuke inqulu nezingalo eziningi njengalabo abaphuza ubisi kancane noma abangaluphuzi nhlobo.
Ukuze amunce kangcono i-calcium, i-vitamin D iyadingeka. Ukuze umzimba ube nenani elanele lale vithamini, kwanele ukufudumala izandla nobuso bakho elangeni nsuku zonke imizuzu engu-15. Uma ugwema ilanga noma usebenzisa i-sunscreen, kufanele uthathe izithako ezikhethekile zokudla okunomsoco.
Abantu abadala kufanele baphuze ama-microgram angu-15 kavithamini D ngosuku, futhi abantu abangaphezu kweminyaka engu-70 kufanele bathathe ama-microgram angu-20 ngosuku. Kodwa njengoba uvithamini D ephinde abe into evimbela umdlavuza, izikhulu eziningi zezempilo zeluleka ukuba kudliwe inani elikhulu likavithamini D—cishe ama-microgram angu-50 ngosuku.
Yikuphi ukudla engikudlayo okungawenza buthaka amathambo ami?
Lapho ukudla kuhlanganisa inkukhu, inhlanzi, inyama yenkomo, noma yimuphi omunye umthombo wamaprotheni ezilwane, izinso zilahlekelwa i-calcium ngokushesha okukhulu. Amaprotheni ezilwane avame ukususa i-calcium egazini ngokusebenzisa izinso emchameni. Esimeni esibucayi, ukudla okunenyama eningi kungakhuphula ukulahlekelwa kwe-calcium ngamaphesenti angaphezu kuka-50 e-calcium. Lokhu kungase kuchaze ukuthi kungani ubisi lungasebenzi kahle ekuqiniseni amathambo: ubisi luqukethe i-calcium, kodwa futhi luqukethe amaprotheni ezilwane, angabangela ukulahlekelwa kwe-calcium.
Ukudla okunosawoti nakho kwandisa ukulahlekelwa kwe-calcium. Uma udla i-sodium eningi ekudleni okudlayo, kulapho izinso zakho zikhipha i-calcium eningi emzimbeni wakho.
Zama ukudla ubhontshisi oluhlaza omusha noma oyiqhwa, ukholifulawa notamatisi kaningi—cishe ayinaso i-sodium. Kodwa imifino ekheniwe, amasobho namasoso aqukethe i-sodium ezimweni eziningi, ngakho-ke zama ukubheka imikhiqizo enjalo ngaphandle kosawoti owengeziwe. Ama-chips amazambane, ama-pretzels, nokudla okulula okufanayo kugcwele usawoti, njengoba kunjalo ngoshizi nenyama egayiwe, okuhlanganisa ubhekeni, i-salami, isoseji kanye nenyama. Unakho konke lokhu engqondweni, zama ukudla okungaphezu kuka-1500 mg we-sodium ngosuku.