Sonke siyazi ukuthi i-calcium yiyona eyinhloko yamathambo namathambo wamazinyo. Futhi ukuthi isidingo se-calcium ngesikhathi sokukhulelwa kowesifazane sanda, futhi wonke umuntu uyazi, ngoba manje le mineral isetshenziswa ngezidingo zengane. Ukwazi lokhu, omama besikhathi esizayo bazibeka ngokwabo amalungiselelo e-calcium. Ngenxa yokunikezwa ngokweqile kwe-calcium, amathambo e-fetal abe engalingani, i-fontanelle iyancipha. Kodwa ekubelethweni kwamathambo e-skull kufanele agxilwe, okwenza kube lula ukuba umntwana adlule emgodini wokuzalwa. Uma ukucindezeleka kwekhanda kungenzeki ngenxa yobulukhuni bamathambo kanye ne-fontanel eyenele, ingozi yokulimala kokubeletha kokubili umama nengane yanda kakhulu. Futhi emva kokuzalwa kwengane, ukuvalwa kusenesikhathi kwe-fontanel kungabangela ukucindezela okungekho emthethweni.
Ukudlula kakhudlwana kwe-calcium kuyingozi ngoba uma ususe ukudlula kwayo, isimiso se-excretory, ikakhulukazi izinso, silayishiwe. Kodwa ezinganeni ezingakazalwa, izinso azisebenzi okwamanje, azikwazi ukuqeda i-calcium eyengeziwe futhi iqoqa amathambo
Ukungahleleki kwalesi sici esibalulekile kuyingozi nje. I-calcium iyinhlobo yokwakha impahla yomntwana esiswini sikamama. Kubalulekile ekwakheni kahle kanye nokuthuthukiswa kwazo zonke izicubu zomzimba, kuhlanganise amaseli wegazi, izitho zangaphakathi, ama-skeleton, amehlo, izindlebe, izinwele, izipikili. Ukuthuthukiswa ngokomzimba nangokwengqondo kwengane emva kokuzalwa kuyoxhomeka ekutheni inani le-calcium lithathwa ngesikhathi sokuthuthukiswa kwe-intrauterine.
Ngaphakathi kwe-placenta, cishe 250-300 mg ufaka ingane. Le micronutrient nsuku zonke. Ngesikhathi sokukhulelwa, izidingo zomntwana esibelethweni ziyeza kuqala. Futhi banelisekile okokuqala. Uma emzimbeni wesifazane okhulelwe i-calcium ihlala futhi inokwanela kabili, khona-ke ukugcizelela kwamathambo nokubeka amazinyo omntwana kuzodlula ngaphandle kokuthinta isistimu yethambo.
Ngenani elingekho ngokwanele le-calcium, i-fetus ekhulayo iyoyithatha emathambo namazinyo omama. Ngenxa yalokho, ukunciphisa amathambo kwenzeka kowesifazane okhulelwe, i-fragility kanye ne-deformation yamazinyo iyakhula, kanti ubuthakathaka bentundu yenhliziyo bungakhula.
Imithombo eyinhloko ye-calcium yilezi - izinhlobo ezinomsoco wezinyosi (isibonelo, i-Adyghe, i-Mozzarella, i-Suluguni) neminye imikhiqizo yobisi: ubisi, i-cottage shizi, i-yogurt, i-yoghurt, ubisi olubiziwe obisiwe. Futhi khumbula ukuthi i-calcium ingcono kakhulu kulabo ukudla lapho kunamafutha angaphansi. I-calcium eningi iqukethe ama-walnuts, ama-legumes (ubhontshisi, ama-soybe), i-broccoli, i-cauliflower, i-turnips, isilimo esidliwayo esinamagatsha anamanzi, i-parsley, izithelo namajikijolo (ugqumugqumu, i-currant, i-strawberry, i-cherry), i-suede. Amaqanda nezinhlanzi zasolwandle nazo ziwumthombo obalulekile we-calcium.
Umama wesikhathi esizayo angathola isilinganiso samalanga onke se-calcium, uma enza kahle ukudla kwakhe.
Umkhiqizo oqukethe i-calcium | Inani lemikhiqizo | Inani likaCa emkhiqizo | |
I-Curd yama-fat content | 200gr | 300mg | |
I-Yoghurt 2.5% | 200ml | 320mg | |
Ubisi 3.2% | 200ml | 250mg | |
Ushizi lwe-Adyghe, mozzarella | 50gr | 270mg | |
Ubhontshisi obusiwe | 150gr. | 90mg | |
I-Broccoli | 40gr. | 40mg | |
Isinkwa sesinkwa | 30gr. | 50mg | |
Amakhiwane omisiwe | 1pc. | 25mg | |
I-Orange | 1pc. | 50mg | |
Nsuku zonke umzimba wethu udinga i-calcium, kodwa ayikwazi ukwenza izinqolobane zalesi sitshalo semaminerali. Umzimba uzothatha i-calcium eningi kwimikhiqizo njengoba idinga namhlanje. Ngakho-ke, udinga ukuqinisekisa ukudla okuvamile kwe-calcium. Uma owesifazane ephilile, futhi nsuku zonke usebenzisa ukudla okwanele okune-calcium, akudingeki ukuthi athathe imithi eyengeziwe ye-calcium. Ukuze kufinyeleleke kahle, kungcono ukuthi lesi sici esibalulekile singene emzimbeni ngendlela yendalo, okungukuthi, ngokudla. Kuphela kulesi simo, ukudlula ngokweqile akukhishiwe. Ukungena ngokweqile kwe-calcium yokwenziwa kwamathebulethi kungabangela ukwakheka kwesihlabathi ngisho namatshe ezinso kubesifazane.
Ukudla okunye kunciphisa ukumuncwa kwe-calcium emathunjini. Le-vegetable - sorrel, isipinashi, equkethe ama-acids, asebenzisana ne-calcium, ifomu usawoti ongenayo i-insoluble. Amafutha kanye nama-carbohydrate alula (amaswidi, ama-buns, i-kissels) nawo enza ukunambitha nokunamathela kwe-calcium kunzima. Vula umzimba we-calcium emzimbeni wekhofi, i-Coca-Cola, izinhlobonhlobo zemikhiqizo yenyama eyenziwe yemboni (isobho elibhemayo, ham). Kungcono ukukhipha ukudla okunjalo ngokuphelele ekudleni ngesikhathi sokukhulelwa. Ungaphuzi ikhofi eliqinile ikhofi eqinile noma itiye - kule nhlanganisela, i-calcium ingene kabi.
Uma kunokuntuleka kwe-calcium ebusweni, ezimweni ezinjalo udokotela angakwazi ukubeka ukudla kwe-calcium kumaphilisi. Kodwa khumbula ukuthi othandwayo ngaphambi kwamaphilisi amancane we-calcium gluconate, kanye namakhorali noma ama-marine calcium, alondolozwa kabi, ngoba amelela ifomu elingavamile laleli qembu. Kunconywa ukusebenzisa igobolondo leqanda njengomthombo wemvelo we-calcium. Ngokusho kokubunjwa kwe-microelement, kufana kakhulu nezicubu zethambo lomuntu.
Ukuze ulungiselele i-powder, geza kahle amaqanda ankukhukhu okukhukhulayo (amaqanda asekhaya afanelekayo, ekuqinisekiseni okuqinisekile). Bakhulule kokuqukethwe, susa ifilimu yangaphakathi bese uyomile. Yoma ama-shells ku-grinder yekhofi. Ukuze uthole umthamo onconywayo, thintana nodokotela wakho (ngokuvamile uhla lwesigamu ngosuku). Ngaphambi kokusebenzisa le powder kumele kucishwe ngejusi elimnandi lemon. Kulesi simo, kuhlanganiswa i-compound e-soluble-i-calcium citrate, engcono kakhulu emzimbeni womuntu.