I-calcium yezingane: isilinganiso sansuku zonke
Igazi kufanele lithole 500-1000 mg calcium ngosuku. Uma i-calcium ekudleni nasemzimbeni ingenele, amathambo abe ama-brittle, ama-skeleton akhubazekile, amazinyo ayonakalisiwe, isakhiwo sezindezi zegazi sishintsha, i-coagulability yegazi iyancipha. Ukudlula i-calcium akuyingozi, isici kanye nomchamo sidonswa emzimbeni.
Ikakhulukazi idinga i-calcium kwabesifazane abakhulelwe, ngakho-ke omama abazayo bayelulekwa ukuba badle i-cottage ushizi nenhlanzi kathathu ngesonto. Izingane ezinsana zithola i-calcium kanye nobisi lomama, nakuba inani lalo liyingcosana - ngosuku lwezingane zithola 240-300 mg, kanti zithatha kuphela 66% kuphela. Izingane ezifanayo ezisendlini yokudla, zithola ubisi olufakela ubisi kuze kufike ku-400 mg we-calcium ngosuku, lapho zithatha cishe ama-50%. Eminyakeni engu-4-5 ubudala, umzimba wezinsana udinga izinhlanzi namahlamvu, aqukethe i-calcium.
Yikuphi ukudla okuqukethe i-calcium?
Njengoba uneminyaka yobudala, izingane zingase zibonakale zingathandi ngemikhiqizo yobisi. Ungaphelelwa ithemba. Uma ingane ingathandi imikhiqizo yobisi, kuyadingeka ukuba ufake phakathi kokudla kwamaqanda, izinambuzane, izinhlanzi, amantongomane, izithelo ze-oatmeal nezomisiwe.
Ngaphezu kwalokho, kubalulekile ukuthi ukudla kwengane kucebile ku-phosphorus, i-calcium usawoti kanye ne-vithamini D. Lezi zakhi zitholakala ezilwaneni zasolwandle, enkomeni nasezinhlanzi zesibindi, i-egg yolk (ushizi) nebhotela.
Kokubili i-calcium ne-phosphorus itholakala kuma-ukhukhamba amasha, izithelo, izinhlobo eziningi ushizi, i-cottage shizi, i-peas eluhlaza, ama-apula, ulethisi, isilimo esidliwayo esinamagatsha anamanzi, isithombo.
Uma ingane isifo se-calcium noma ukuntuleka kwalesi sitho emzimbeni, kutuswa ukuthatha izidakamizwa ezine-carbonate noma i-calcium citrate, zizosiza ukugcina i-calcium eyanele egazini. Usizo nezinye izithako zokudla okunomsoco noma izidakamizwa ezihlanganisiwe. Omunye wemithi ethandwa kakhulu - "I-Calcium D3 Nycomed", iqukethe inhlanganisela enhle ye-vitamin D3 ne-calcium. Kufanele kukhunjulwe ukuthi lesi sidakamizwa sithathwa ngemuva kokudla, hhayi ngaphambi kokudla.
Ukudla okunomsoco nokuhlukahlukene kuzonikeza ingane inani elidingekayo le-calcium, ngakho kubalulekile emzimbeni wakhe okhulayo.