Indlela yokuhlangabezana nezidingo zakho ze-calcium uma ungeke ube nobisi
Abaningi bethu bayazi ukuthi imikhiqizo yobisi efana nobisi, i-yogurt, noshizi iqukethe amanye amazinga aphezulu e-calcium adingekayo emzimbeni okhulayo nokugcina amathambo aqinile. Kodwa labo abanalo ubisi bokungenwa yilutho abakwazi ukudla lezozinto ezicebile nge-calcium, noma bangabe besengozini yokuziphendulela. Ngakho bangenzani?
Ukubheja okungcono kakhulu ukulayisha ukudla okune-calcium okungahlanganisi ubisi.
Izinketho zivela ejusi le-calcium-eliqinile elinamanzi e-tofu nemifino ethile, njenge-kale.
I-Calcium Yakha Amathoni Aqinile
Izingane zidinga i-calcium ukusiza ekuthuthukiseni amathambo. Amathoni athuthuka ngokushesha ngesikhathi sokukhula nokukhula-eqinisweni, lesi sigaba sesikhathi siyaziwa njengesiqephu sokukhula kwethambo lokuphila.
Ngokuyinhloko, njengebhange, i-calcium ekudleni esikudlayo ifakwa emathangeni, ibasize ukuba bakhule futhi baqinise. Phakathi neminyaka engamashumi amabili nesithathu yentsha yentsha, le nqubo iqhubeka ngokuhamba phambili. Ngemuva kokuba umuntu omdala esefinyelele, ukuqoqwa kwamathambo kuyeka, futhi siqala ukudinga ukugcina amathambo ethu.
Ubukhulu be-Bone bugcinwa uma i-calcium eyanele (ne-vitamin D) idliwa nsuku zonke. Lapho ukukhula kwamathambo kuqediwe, uhlelo lokukhipha imali lwebhange luzokhahlela. Uma kudla imali encane ye-calcium, ibhange lamathambo linikezela i-calcium ukuze isebenze ngokujwayelekile kwezinye izicubu, ikakhulukazi inhliziyo kanye nemisipha.
Ngakho-ke, kubalulekile ukwakha amathambo uma ungakwazi, phakathi nobuntwaneni obuphakathi kanye nentsha, futhi ugcine ubuqotho bethambo lapho ukhula, ngokunye ngokudla okunamandla kokudla kwe-calcium.
Nansi Ukutholakala Kwezokudla (DRI) ye-calcium phakathi kwazo zonke izigaba, ngokusho kwe-Institute of Medicine (IOM):
- Iminyaka engu-1-3: ama-milligrams angu-700 (mg) i-calcium ngosuku
- Iminyaka engu-4-8: 1,000 mg i-calcium ngosuku
- Iminyaka engu-9-13: 1,300 mg calcium ngosuku
- Iminyaka engu-14-18: 1,300 mg calcium ngosuku
- Iminyaka engu-19-50: 1,000 mg i-calcium ngosuku
- Amadoda angama-51-70 ubudala aneminyaka eyi-1,000 mg i-calcium ngosuku
- 51-70 abesifazane abaneminyaka engu-1 ubudala: 1,200 mg calcium ngosuku
- Uneminyaka engu-70 ubudala noma ngaphezulu: 1,200 mg calcium ngosuku
I-Calcium ne-Dairy Allergies
Uma une-allergies yokudla ebisi, ukudla okunamandla nokwanele kwe-calcium kungahle kuphazamiseke, futhi lokhu kungaba ukukhathazeka kwangempela phakathi nalawo mpelasonto okukhulisa amathambo. Eqinisweni, amantombazane aphakathi kweminyaka engu-9-18 engozini enkulu yokuthola impilo emathambo empofu, njengoba idatha yokubamba iqhaza ibonisa ukuthi leli qembu leminyaka lilahlekelwe i-calcium ngokwanele ekudleni. Amantombazane anesifo sokungqubuzana nobisi ebisi ubungozi obukhulu nakakhulu.
Ngenhlanhla, izingane ezine kwabangu-5 zizokhipha ubisi bokungenwa ubisi nguneminyaka engama-5, kanti iningi lazo zonke lizobona uketshezi lwabo lwezinyosi luxazululwa yi-adolescence. Kodwa lokho kushiya iminyaka eminingana ebalulekile noma ngaphezulu uma izingane kanye nentsha yobisi bezilwane ezidinga ubisi zidinga i-calcium eningi, kodwa ayikwazi ukuyithola kwimikhiqizo yobisi. Abantu abadala abakwazi ukutholakala nemikhiqizo yobisi badinga futhi ukuthi bathole izisusa ezifanele.
Imithombo ye-Calcium engeyona yamanzi
Abashintshi bamanzi bangabangela umthombo we-calcium, kodwa akuzona zonke izisusa zobisi ezidalwa ngokulinganayo.
Abanye, njengobisi lwe-soy, bazoba ne-calcium efana nengqikithi ngayinye njengobisi lwezinkomo (cishe ngo-300 mg indebe ngayinye), kanti ezinye zingashintsha ekulayisheni kwe-calcium. Ngaphezu kwalokho, i-calcium ingeziwe kwezinye izimbangi ezihlukile (ngokuphambene nokwenzeka ngokwemvelo, ngendlela eyenzayo ebisini lobunikazi), futhi ingase ihlele phansi kwesitsha sesibisi. Qinisekisa ukugubha ubisi bakho obuhlukile ngaphambi kokuphuza, futhi ufunde ilebuli yesithako ukuthola i-calcium kakhulu indebe ongayithola kukho okunye okungekho okomama.
Okunye ukudla okungelona uketshezi lwe-milk kukhona ne-calcium, futhi abaningi bakholelwa ukuthi kulula ukufanisa izidingo ze-calcium kulezi zokudla zodwa. Lokhu kungenzeka, ngoba kukhona ukudla okuningi okumele ukhethe, kepha uzobe udla ukudla okuncane kakhulu.
Futhi, khumbula, uma ubhekene nengane enobuchopho obunzima, ungase ucindezelwe kanzima ukumthola ukuba adle amanye alawo angewona uketshezi lwe-calcium-ocebile.
Nalu uhlu lwezinto zokudla ezibangelwa uketshezi lwe-calcium non-milk and the amount you will need to eat to match the calcium content of glass 8-ounce ubisi lwenkomo (khumbula ukuthi uzodinga okungaphezu kweziglasi ezintathu zobisi lwezinkomo ngayinye usuku ukuthola isabelo sakho samanje se-calcium).
Ngingakanani Engidla Ukufanisa I-Calcium Ngomsola Wenkomo?
Ukudla | Inani ku-Equal 300 mg calcium |
Ijusi le-orange eliqinile | 1 inkomishi |
Ama-sardine, ekheniwe ngamafutha | Ama-ounces amathathu |
Tofu, eqinile, eyenziwe nge-calcium sulfate | ½ indebe |
I-Salmon, ekheniwe | Ama-ounces amathathu |
I-Tofu, elula, eyenziwe nge-calcium sulfate | 1 inkomishi |
Imifino ye-turnip fresh | 1 ½ izinkomishi |
Fresh kale | 1 ½ izinkomishi |
Bok Choy | 4 izinkomishi |
Isinkwa esimhlophe | 4 izingcezu |
I-broccoli | 7 ½ izinkomishi |
Okra | 4 izinkomishi |
I-Hummus | 2 ½ izinkomishi |
Amabhontshisi we-Pinto, akheniwe | 3 izinkomishi |
Imbewu yeSesame | 4 wezipuni |
Blackstrap molasses | 2 wezipuni |
Izwi kusuka
Kungaba yinselele kubantwana nakubantu abadala abakwazi ukudla imikhiqizo yobisi ukuze bathole i-calcium eyanele. Ngaphandle kokuba udle ama-tofu amaningi nsuku zonke noma ukhonza i-saumon ekheniwe ukuze udle ngakusihlwa kusihlwa, cishe ungalwela ukuhlangabezana nezidingo zakho zansuku zonke.
Uma ukhathazekile ngokuthi wena noma ubisi wakho-ingane ephikisayo ingase ingatholi i-calcium eyanele ekudleni, hlola ngomqeqeshi wokudla okunomsoco ongasisiza ngecebo lokudla elingakwazi ukumboza izidingo zakho eziyingqayizivele. Kungase kudingeke ukhulume ne-allergen noma udokotela wakho ngokuthatha isithasiselo se-calcium. Ama-multivitamini kanye nama-mineral supplements ngokuvamile awaqukethe inani elibalulekile le-calcium, ngakho-ke isithasiselo se-calcium esilula noma i-calcium + vithamini D chew ingadingeka.
> Umthombo:
> AmaHhovisi kaZwelonke wezeMpilo eHhovisi leziNsiza zeDiari. I-Calcium - I-Fact Sheets for Professional Professionals. Ngo-Mashi 2, 2017.