I-calcium ye-dietary iyigugu elincane, futhi yiyona mineral egcwele kakhulu emzimbeni womuntu. I-calcium iningi igcinwa emathanjeni, namazinyo (cishe ngamaphesenti angu-99) kanti konke okunye kugazini lakho, imisipha, kanye ne-extracellular fluid.
I-calcium iyadingeka emathanjeni namazinyo aphilile. Umzimba wakho uhlale uphahla futhi uvuse amathambo akho ukuze uwagcine eqinile. Lapho usumncane, umzimba wakho wakha i-calcium ngokushesha njengoba isususe emathanjeni, kodwa uma usukhulile, umzimba wakho uvame ukubuyisela kabusha i-calcium engaphezulu kunokubuyiselwa emuva, ngakho-ke usengozini enkulu yokungabi namandla amathambo aphefumulayo.
I-calcium nayo iyingxenye ephawulekayo ekunqandeni kwegazi, ukukhishwa kwemisipha, ukufihla kwe-hormonal kanye nomsebenzi wesistimu ovamile wesisindo.
I-National Academy of Sciences, Engineering and Medicine, Health and Medicine Division inqume ukuthi i-DRI yenzelwa i-calcium. Isekelwe kwizidingo zansuku zonke zokudla okunomsoco womuntu onempilo enhle futhi ihluke ngobudala nobulili. Uma unenkinga yezokwelapha, kufanele ukhulume nomhlinzeki wezempilo wakho mayelana nezidingo zakho ze-calcium.
Izindleko zokudluliswa kwezidakamizwa
Iminyaka 1 - 3: ama-milligram angu-700 ngosuku
Iminyaka engu-4-8: 1 000 i-milligrams ngosuku
Iminyaka engu-9-18: 1,300 milligrams ngosuku
Amadoda aneminyaka engama-19-70: 1,000 ama-milligrams ngosuku
Abesifazane abaneminyaka engu-19-50: 1,000 ama-milligrams ngosuku
Abesifazane abaneminyaka engu-51 nangaphezulu: ama- milligram angu-1 200 ngosuku
Amadoda aneminyaka engu-71 nangaphezulu: ama- milligram angu-1,200 ngosuku
Izimpawu Nezibonakaliso Zokuntuleka Kwe-Calcium
Ukuntuleka kwe-calcium yesikhathi eside kungabangela i-osteopenia, okungukuthi ukulahlekelwa kwamathambo.
I-osteopenia ingase iqhubekele ekuguleni kwe-osteoporosis, isimo sempilo lapho amathambo eba buthakathaka futhi aphefumula. Iningi labantu abadala badinga kusuka ku-1 000 kuya ku-1,200 milligrams calcium nsuku zonke. Lesi sidingo singasithola uma udla ukudla okunomsoco okubandakanya imikhiqizo yobisi, inhlanzi yebony, imifino eluhlaza, nokudla okunamandla.
Mhlawumbe ngeke uzizwe izimpawu zangempela zokulahlekelwa kwe-calcium, ngaphandle kokuba une-hypocalcemia (i-low blood calcium), ngokuvamile ngenxa yempilo noma imithi ethile kanye nokwelapha. Izimpawu ze-hypocalcemia zihlanganisa izigqoko zomzimba, ukungahambi kahle, ukuphazamiseka nokumboza eminwe, nezinkinga ezinesigqi senhliziyo. Lezi zonke zingabonakalisa ezinye izimo zempilo, ngakho-ke uma unayo, udinga ukubona umhlinzeki wakho wezempilo.
Ukuntuleka kwe-calcium kungenzeka uma ungadli ukudla okwanele okuqukethe i-calcium noma uma udla amaprotheni amaningi kakhulu nokudla okunomsoco we-sodium, okwenza umzimba wakho ukhululeke nge-calcium. Uma une- vithamini D encane , umzimba wakho udinga i-vitamin D ukuze ubambe futhi isebenzise i-calcium-yingakho ubisi buqiniswa nge-vitamin D. Nokho, iningi le-vitamin D yakho lenziwa emzimbeni wakho lapho isikhumba sakho sibhekene nelanga. I-Institute of Medicine ikhombisa ukudla kwansukuzonke kwama-600 kuya ku-800 Ama Unite Womhlaba Wonke kavithamini D ngosuku.
Ukuthatha ama-Calcium Supplements
Izithako ze-calcium zivame ukuphakanyiselwa abesifazane abadala ukuba basize ekuvimbeleni i-osteoporosis. Ngokuvamile ziphephile. Kodwa-ke, i-Institute of Medicine inqume ukuthi umkhawulo ongenakubekezeleleka ube yi-2 500 milligrams ngosuku.
Ukuthatha okungaphezu kwalesi samba njalo kungabangela u-hypercalcemia, izinkinga zezinso, futhi kungabangela ukungena kwamanye amaminerali.
Kubalulekile ukwazi ukuthi i-calcium supplements ingaxhumana nemithi eminingana, ngakho xhumana nodokotela wakho ngaphambi kokuthatha i-calcium - noma yiziphi izithako - uma uthatha noma yimiphi imithi kadokotela.
Imithombo:
National Academy of Sciences, Engineering and Medicine, Health and Medicine Division. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App." Kufinyelelwe kuMashi 25, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
Izikhungo zezempilo zikazwelonke. Ihhovisi Lezithako Zokudla. "Iphepha Lokudla Lokudla Ngezidakamizwa: I-Calcium." Kufinyelelwe ku-Mashi 25, 2016. http://ods.od.nih.gov/factsheets/calcium/.