I-calcium iyadingeka ekukhulelweni, ukuze ingane ikwazi ukudala, inesibopho sokuthuthukiswa kwazo zonke izicubu zomntwana, izindlebe nezamehlo, izinwele nezipikili, izitho zangaphakathi, amaseli wegazi. Ngehora, ama-milligram angu-13 e-calcium noma ama-milligram angu-300 ngosuku kufanele adlule ngaphakathi kwe-placenta ye-fetus, ama-gramu angu-25 e-calcium kufanele atholakale emzimbeni wengane ngesikhathi sokubeletha ukuze avimbele isifo esinjenge- "rickets" - ukuhlukunyezwa okungapheli kwamathambo esithambo somntwana.
Ukuze uqiniseke ukuthi ingane isithole izakhi ezanele, kumele kuqala ibe ngowesifazane okhulelwe. I-calcium inciphisa ingozi yokulahlekelwa ingane noma isisu, iphikisana nokukhuphuka kwengcindezi yegazi kulezo zimiso eziyingozi empilweni yomama nengane. Ekuzalweni, amathuba okulahlekelwa ukuphuma kwegazi elikhulu kanye nomphumela wokubeletha ongakapheli wehla. I-calcium inesibopho sezinzipho namazinyo wesifazane okhulelwe, akawavumeli ukuba aphule futhi aphule, akhuthaze ukukhula okujwayelekile nezinwele ezinempilo.
Ubani obhekene nokuntuleka kwe-calcium
Kukhona iqembu elithile labantu abahlupheka ngenxa yokuntuleka kwe-calcium. Okokuqala, kufaka nalabo aba:
- ngubani onomzimba;
- isifiso esibi, okubangela ukukhathazeka okubi nokulala;
- Uyabhema;
- evame ukugula, ngomkhuhlane.
Isibonakaliso sokwehluleka kwe-calcium kukhona ubuhlungu endaweni yamathambo namajoyina, kukhona "ukuhlanza" kwe-calcium kusuka emathisini amathambo.
Kunezibonakaliso ezithile ezibonisa ukuthi i-calcium ayinakho emzimbeni wesifazane okhulelwe:
- Ukulahleka kwezinwele ezinamandla;
- Ukuchitha, ukubhujiswa nokonakala kwamazinyo;
- Izipikili zivulekile ...
Ukusetshenziswa okuvamile kwe-calcium, umsebenzi we-muscle kuyadingeka, futhi uma udlula umzimba ngokuzivocavoca umzimba, kuzoholela ebuhlungu emisipha kanye namalungu, ukukhathala, okungahle kuthinte kabi umbono we-calcium yomzimba.
Ungayithola kanjani ngokuntuleka kwe-calcium?
Owesifazane okhulelwe kudingeka adinga kusengaphambili mayelana nokuba khona kwe-calcium emzimbeni, isimo samathambo ayo. Ukuze unqume inani lamaminerali lamathambo esithambo, indlela yokusebenzisa "densitometry" isetshenziswa. Khona-ke owesifazane angathola i-calcium saturation degree kanye nesimo samathambo akhe. Le ndlela ikuvumela ukuba ubone isifo esinjalo samathambo, isikhathi eside ngaphambi kokuvela kwawo. Lapho ukhulelwe kakade, udokotela uncoma ukuthi owesifazane abe nokuhlolwa kwamathambo, okuphephile kumama nengane yakhe.
Futhi-ke, ngokusho kwemiphumela yocwaningo, udokotela angakhetha izidakamizwa ezine-calcium ukuze aphathe ukungabi namaminerali emzimbeni nokuzivimbela.
Indlela yokugcwalisa ukungabi khona kwe-calcium?
Owesifazane, lapho ezwa ngokukhulelwa, uqala ukuthatha ama-micronutrients namavithamini alusizo. Kodwa kufanele wenze lokhu ngaphambi kokukhulelwe, bese kuthi lapho ebeletha. Ukugcina impilo kanye nokuthuthukiswa okujwayelekile kwe-fetus, udinga ukudla inani elifanele le-calcium:
- kumuntu omdala kuyoba ngama-500 noma 1000 ama-milligram ngosuku;
- umama onesihlengikazi lokhu kungama-milligram ayi-2000;
- owesifazane okhulelwe kuyoba ngama-milligram angu-1500.
Ukuze uthole i-calcium yansuku zonke udinga ukufaka ekudleni kwakho, ukudla okune-calcium ecebile:
- i-cod ye-fover, amafutha wezinhlanzi, inhlanzi, ene-vitamin D eningi, i-phosphorus, i-magnesium, iyasiza umzimba ukuba ugaye i-calcium;
- imikhiqizo yobisi: ushizi, i-cottage shizi, imikhiqizo yobisi, ubisi;
- igobolondo, yaxoshwa epanini lokuthosa kanye nomhlabathi ube yiqanda leqanda, isikhupha samaqanda;
- imifino: beet, parsley, isilimo esidliwayo esinamagatsha anamanzi, izithelo, garlic, iklabishi;
- isinkwa sika-rye;
- amajikijolo nezithelo: i-currants, amantongomane, ama-cherries, ama-strawberries nama-gooseberries.
Ngesikhathi ukhulelwe, udinga ukulungisa ukudla, ucabange okuqukethwe okuphezulu kwe-calcium kokudla nezidingo zansuku zonke. Isibonelo, iphakethe le-½ le-cottage shizi (100 kuya ku-150 amagremu), i-egg shell ye-shell, kusuka ku-1 kuya ku-1.5 amagremu, iziqephu ezimbalwa ze-brynza (50 kuya ku-100 amagremu), izinkomishi ezimbili zokuphuza ubisi, konke lokhu kuzohlinzeka ngobuncane be-calcium emzimbeni.
Ukuze i-calcium ixhumane kangcono emzimbeni, i-ultraviolet izosiza lapha, kuyoba yinto engafanele ukushisa ilanga ngaphansi kwemisebe yelanga elifudumele, ukuze kutholakale inani elanele levithamini D, ukuze uhlelo lwe-calcium lulibaleke esimweni sesithambo.
Yikuphi ukudla okungenziwa ngenxa yokuntuleka kwe-calcium?
Ungakwazi ukwakha ukungabi nalutho lwe-calcium, ikakhulukazi ngenxa yemikhiqizo yobisi - amagremu angu-100 e-curd aqukethe 300 mg we-calcium, ingilazi yobisi iqukethe 300 mg we-calcium, ama-gramu angu-30 we-cheese kanzima aqukethe ama-250 mg we-calcium. I-Yoghurts, ubisi olunamafutha aphansi, nezinye imikhiqizo yobisi yiyona imithombo engcono kakhulu ye-calcium. Kumele kukhunjulwe ukuthi ubisi lwe-strawberry noma ushokolethi luqukethe i-calcium eningi njengoba iqukethe ubisi oluvamile, kuphela ukuthi kuzoba ne-caloric engaphezulu.
Kodwa abanye abathandi imikhiqizo yobisi, kuneminye imikhiqizo engakwazi ukwengeza ukungabi nalutho kwe-calcium:
- imifino yombala omnyama obumnyama - iklabishi, amaqabunga ejijimi kuwo aqukethe i-calcium eningi;
- inhlanzi ekheniwe ngamathambo, ama-sardine, i-peas echotshoziwe. Ama-lentils, i-sesame, ama-alimondi, i-broccoli iyatholakala imithombo ye-calcium.
Ungakwazi ukwakha ukungabi khona kwe-calcium, ngoba lokhu udinga ukushintsha imikhuba yakho ibe ngcono. Ekuboneni kuqala lokhu akulula, kepha ukungabi ne-calcium kudinga ukuba sihambe ngezinyathelo ezincane.
- Njalo ukhethe ubisi njengesiphuzo esinamafutha aphansi.
- Uma ulambile, esikhundleni se-bun, njengokuthi "isidlo", khetha i-yogurt.
- Kusukela kubisi olunamafutha aphansi kanye nezithelo, lungiselela ama-cocktails omlomo.
- Engeza i-yoghurt ezitshalweni noma usebenzisa i-yogurt ephansi. Esikhundleni semayonnaise engenamsebenzi kanye ne-pastry cream, engeza i-yogurt kuma-wafers, ngokugcwalisa ama-pancake, ngama-sauces nama-saladi, ku-cocktails.
- Thenga ama-flakes aphethwe yi-calcium nezinhlamvu zokudla kwasekuseni, iziphuzo, zandisa okuqukethwe kwe-calcium ekudleni kwansuku zonke.
- Khetha ukudla okuqukethe i-calcium, amafutha aphansi noma amafutha aphansi. Lokhu akunciphisi izinga le-calcium, kodwa kusiza ukugwema ukuthayipha, akudingeki amakhilogremu engeziwe.
Udinga ukuqeda imikhuba emibi, njengokuphuza utshwala, ukubhema. Uthando lwekhofi, konke kungenxa yokuntuleka kwe-calcium. Futhi, ukwephuka kokukhanya kwe-ultraviolet kuzothinta ukumuncwa kwe-calcium, kuzodingeka kuvele kaningi emgwaqweni. Konke lokhu kuzoba yisikhathi sokuphinda ucabange ngesithombe sempilo yakho.
Ukungabi ne-calcium inkinga enjalo ixazululwa ngendlela eyinkimbinkimbi. Akudingeki ukuthi udle kuphela i-calcium ezibhebheni, kodwa futhi ukuhlanganisa nokuzivocavoca umzimba okuzoqinisa ama-skeleton. Indlela efanele yokuphila nokusondela isiqiniseko amathambo nempilo eqinile.
Siyalondolozela esikhathini esizayo
Owesifazane okhulelwe, udinga ukuphuza izinkomishi ezimbili ze-kefir noma ubisi ngosuku, udle izingcezu eziningana ushizi, 150 amagremu we-cottage shizi. Khona-ke emzimbeni uzokwenza "i-calcium reserve", i-gram 30 edingekayo, okuzodingeka ingane, ezinyangeni ezintathu ezedlule ngaphambi kokuzalwa kwakhe, lapho ekhula.
Ekudleni kufaka imifino, (ikakhulukazi beet, ubhontshisi), izithelo ezintsha. Amantongomane, isinkwa se-rye, i-brynza, imikhiqizo yobisi omuncu. Umuthi wendabuko unxusa omama ukuthi bathathe igobolondo leqanda elibilisiwe, ifilimu yangaphakathi kumele isuswe. Gwema igobolondo epanini lokuthosa, bese uligaya emgodini, noma ulifake ku-grinder yekhofi. Engeza le powder ekudleni, ukugwinya futhi ugeze ngamanzi ahlanzekile. Endaweni yepuni isipuni udinga ukuthatha le powder bese uyidla 2 noma kathathu ngosuku. Iqukethe i-calcium engu-35 noma engu-38%, ephuma eqanda i-shell shell i-calcium.
Manje siyazi ukuthi singenza kanjani ukungabi ne-calcium kowesifazane okhulelwe. Ukwazi ukuthi yikuphi ukudla okudingayo okumele ukwenze ukuze wenze ukusilela emzimbeni we-calcium, ungalungiselela ukuzalwa kwengane enempilo, futhi uthuthukise impilo yakho.