Kufanele kukhunjulwe ukuthi ukufana kwe-calcium - inqubo iyinkimbinkimbi futhi incike ezintweni eziningi. Ngakho-ke, yini okufanele uyenze - kuhlanganise nalokho okudingayo ukuze udle, ukuze ikhalsium ingene?
Ukwamukelwa kwe-calcium kwenzeka emathunjini amancane, futhi ukuze ukwandise le nqubo, kubalulekile ukuthi amaseli we-epithelium emathumbu asebenze ngokujwayelekile. Ekuhloliseni kwe-calcium, amanye ama-hormone - i-parathyroid, i-hormone yokukhula, i-calcitonin ekhishwa yi-gland yegciwane, ama-hormone e-sex - i-estrogen kwabesifazane, i-testosterone emadodeni abamba iqhaza. Futhi okuqukethwe kula ma-hormone kufanele futhi kube okwanele futhi okulinganiselayo.
Ukuze ufake kahle i-calcium emathangeni amathanga, kudingeka izakhi ezimbalwa, futhi inani elanele lamavithamini, ikakhulukazi D no-K. Kumele kuqashelwe ukuthi i-vitamin D iyadingeka ifomu elisebenzayo - lingena kuleli fomu esibindi futhi izinso, ukukhubazeka kwalezi zitho, kanye nokuphazanyiswa ekusebenzeni kwe-pancreas ne-gland yegciwane, kanye nokucindezeleka ngisho nokucindezeleka kuhulumeni ngokungaqondile ngokuphazamisa ukuhlanganiswa okuphumelelayo kwe-calcium.
I-asidi yesiphuzo esiswini sithinta le nqubo: nge-asidi ephansi ehlonishwa kubantu asebekhulile noma ngezifo zesisu somathunjini, ukumuncwa kwe-calcium kwehla. Lesi simo singabangela ukulinganisa okukhulu kwezidakamizwa ezinciphisa i-acidity yejusi esiswini esiswini esinciphisa ukushaya inhliziyo, esetshenziselwa ukwelashwa kwesisu nesilonda se-duodenal. Kukhona umphumela ocindezelayo owaziwayo ekuthandeni kwe-calcium emathunjini wezidakamizwa namanye amaqembu: ama-laxatives, ama-diuretics, izidakamizwa ze-anticonvulsant, kanye nama-hormone we-cortex adrenal, i-thyroidin ne-hormone ye-steroid.
Ukuvimbela ukumunwa kwe-calcium futhi kunamaprotheni aphansi ekudleni-ngakho-ke imifino yemifino ikhulisa ingozi yokuntuleka kwe-calcium. Umphumela ofanayo unikeza futhi ufakwe ekudleni okungaphezu kwesishukela elula kanye nama-carbohydrate ngokuvamile - lokhu kubangela ukwehla kwe-pH yegazi futhi kukhuthaza "ukuhlanza" kwe-calcium emathanjeni. Ishesha ukuhoxiswa kwe-calcium emzimbeni wekhofi ne-parsley; Ukudla okunamafutha aphezulu kunciphisa ukumuncwa kwe-calcium, ukuze kuthi uma kunesifo se-calcium emzimbeni, akumele kube nokuhlukunyezwa noma okunye.
Futhi manje mayelana nabasizi bemikhiqizo. Abarekhoda okuqukethwe kwe-calcium bacabangela i-sesame ne-poppy - kunezikhathi ezingu-10-12 ngaphezulu kwalesi sitshalo samaminerali kunobisi lwezinkomo, umthombo wendabuko we-calcium. Kusuka emifino, i-broccoli kanye nezinye iklabishi, isipinashi, i-turnip (ngisho namaqabunga awo), i-asparagusi, imifino ka-parsley yibaholi bokuqukethwe kwe-calcium. Iqukethe ubhontshisi we-calcium nama-lentile, amakhiwane, amantongomane ahlukahlukene, isilimo esidliwayo esinamagatsha anamanzi, i-garlic, i-gooseberries, i-currants, i-cherries ngisho nama-strawberry-yilokho okudingayo ukuze udle ukuze uthole i-calcium. Kulesi simo, khumbula ukuthi u-sorrel kanye nesipinashi esifanayo kunciphise ukuxiliswa kwe-calcium ngenxa yokwakheka kosawoti ongenayo i-insoluble.
Ngokuvamile, ekudleni, i-calcium ivame ukutholakala ngesimo samakhemikhali ane-solubility encishisiwe emanzini. Ngalokhu, i-bile acids eyenziwa yisibindi somuntu esibhekene nayo. Yingakho impilo yebindi ibalulekile ekwenzeni i-calcium.
Ukuze uqinisekise ukusebenza okuvamile kwenhliziyo e-plasma yegazi, i-calcium ion eyodwa kufanele ibe ne-potassium - ama-ion amabili, i-phosphorus ngokudla okungena izikhathi ezingu-1.5 ngaphezulu, isilinganiso se-calcium ne-magnesium-ukuba sibe sezingeni eli-1: 0.5. Okunye ubuhlobo - ngaphezu kwakho konke, nokweqa ngokweqile, nokuntuleka kwe-magnesium ne-phosphorus - ukungena kwe-calcium kuvimbela. Ngakho-ke kunconywa ukuthi usebenzise ukudla okuhlukile okuqukethe i-calcium (namalungiselelo e-calcium), ne-cocoa, kanye ne-soy, i-bran, imvubelo ye-brewer: isibonelo, i-phytic acid equkethe i-bran, ehlangene ne-calcium, ifomule usawoti okhishwe emzimbeni ngaphandle kokungena emathunjini .
Kodwa yini ngempela ezosiza:
I-Sunlight, ngaphansi kwethonya lesikhumba esenza ngayo i-vitamin D, ehilelekile ekufaniseni i-calcium.
Amavithamini - ikakhulukazi A, C, E no-B amavithamini. I-Vitamin B6 ehlangene ne-magnesium ivimbela ukwakheka kwamatshe wezinso kanye ne-cholelithiasis, ngisho nasezingeni eliphakeme le-calcium egazini, okwandisa ingozi yamatshe. I-silicon ibophezela ekuhlanganiseni amathambo, futhi i-selenium "iqondisa" i-calcium emaqenjini amathanga amathambo. I-silicon efanayo ehlangene nethusi, ama-manganese, i-zinc namavithamini C no-E akhuthaza i-calcium ekulondolozeni isikhumba esisha kanye nokubunjwa kwezinwele, izipikili, izicubu ze-cartilaginous kanye namathambo
Ukujwayelekile kwe-acidity yejuji yesisu, ikakhulukazi ekugugeni. Yidla ukudla okuqukethe ama-acids yemifino.
I-iron yenza ngcono ukumunwa kwe-calcium.
Imithombo eminingi engavumelani nayo yevithamini D - ukunciphisa izandla ukugeza kancane futhi isebenzise inani elincane lesipho - yebo, ngaphandle kokungaphezu kokuhlanzeka nokuqonda. I-Vitamin D itholakala ekusithekeni kwesikhumba ngokwayo, futhi ukuhlanganiswa kwaleli vithamini kukhuthazwa ekucubunguleni umzimba, okunikeza isikhumba nentsha kanye nempilo.
Ngokuhlinzeka umzimba nge-vitamin D, qaphela umsebenzi wezinso - kuwona, i-vitamin D ngokwayo iguqulwa ibe yinto ehlinzeka ngokuhamba kwe-calcium emathunjini amancane.
Ukusekela impilo yekhanda lamathumbu emathumbu amancane kuzosiza ukudla ngokuqukethwe okwanele kwe-carotene. I-mucosa evuselelwe ayikwazi ukufana ne-calcium ngokuphumelelayo!
Izinto ezihilelekile ekuqaliseni i-calcium ziqukethe izaqathe namazambane, ama-blueberry, i-gooseberries, i-dogrose, i-currants emnyama. Kanye nabo, gcwalisa umzimba njalo ngamavithamini, usebenzisa ama-herbal tea kanye namakhambi okwelapha. Ama-fatty acids ama-omega-3 nawo anomphumela omuhle - afakwe kuwo, isibonelo, ngamafutha e-linseed.
Gcwalisa umzimba nge-oksijeni kanye nesilinganiso esilinganiselwe sama-carbohydrate angasetshenzisiwe kalula, ngoba ukudluliselwa kwe-calcium odongeni lwamathumbu emzimbeni kuhlotshaniswa nezindleko ezinkulu zamandla.