I-calcium iyiminerali ebalulekile edlala indima ebalulekile ekugcineni impilo yamathambo. Kuyaziwa ukuthi imikhiqizo yobisi, njengobisi noshizi, iyimithombo ecebile ye-calcium. Kodwa-ke, njengoba abantu abaningi besebenzisa ukudla okusekelwe ezitshalweni ngenxa yezizathu ezihlukahlukene, kunokukhathazeka okukhulayo mayelana nokuthi lezi zidlo zinganikeza i-calcium eyanele ukuze ube nempilo enhle yamathambo. Lesi sihloko sivuse impikiswano phakathi kochwepheshe bezempilo, abanye bephikisana ngokuthi ukudla okusekelwe ezitshalweni kungase kungahlinzeki nge-calcium eyanele, kuyilapho abanye bakholelwa ukuthi ukudla okusekelwe ezitshalweni okuhleliwe kahle kungahlangabezana nokudla okunconyiwe kwansuku zonke kwe-calcium. Inhloso yalesi sihloko ukuhlola ubufakazi obuphathelene nokudla kwe-calcium nempilo yamathambo ngokuphathelene nokudla okusekelwe ezitshalweni. Ngokuhlola ucwaningo lwamanje kanye nemibono yochwepheshe, sihlose ukuphendula umbuzo: ingabe ukudla okusekelwe ezitshalweni kunganikeza i-calcium eyanele ukuze ube nempilo enhle yamathambo? Njengoba singena kulesi sihloko, kubalulekile ukugcina ithoni yobungcweti futhi sikhulume nengxoxo ngomqondo ovulekile, sicabangela izinhlangothi zombili zengxabano kanye nesimo samanje solwazi lwesayensi.
Ukubaluleka kwe-calcium empilweni yamathambo
Ukudla i-calcium eyanele kubalulekile ukuze kugcinwe impilo yamathambo enempilo kukho konke ukuphila. I-calcium iyiminerali eyinhloko enesibopho sokwakheka nokugcinwa kwamathambo aqinile. Idlala indima ebalulekile ekuthuthukiseni amathambo nasekukhuleni phakathi nenkathi yobuntwana kanye nentsha, futhi isiza ekuvimbeleni ukulahleka nokuphuka kwamathambo kamuva ekuphileni. I-calcium ayinikezi nje kuphela ukwesekwa kwesakhiwo kuhlaka lwamathambo, kodwa futhi isiza emisebenzini ehlukahlukene ebalulekile ngaphakathi komzimba, okuhlanganisa ukufinyela kwemisipha, ukudluliselwa kwemizwa, nokujiyisa kwegazi. Ukungatholi i-calcium eyanele kungaholela engcupheni enkulu ye-osteoporosis, isimo esibonakala ngamathambo abuthaka futhi aphuka. Ngakho-ke, kubalulekile ukuqinisekisa ukudla okwanele okucebile nge-calcium noma izithasiselo ukuze kusekelwe impilo enhle yamathambo nokunciphisa ingozi yokuphazamiseka okuhlobene namathambo.
Izidlo ezisekelwe ezitshalweni kanye nokudla kwe-calcium
Ukudla okusekelwe ezitshalweni, okungafaki noma ukunciphisa imikhiqizo yezilwane, kunganikeza ukudla okwanele kwe-calcium ukusekela impilo enhle yamathambo. Nakuba kuvame ukukholelwa ukuthi imikhiqizo yobisi iwumthombo oyinhloko we-calcium, kukhona ukudla okuningi okusekelwe ezitshalweni okucebile kule mineral ebalulekile. Imifino eluhlaza, njenge-kale, i-broccoli, ne-bok choy, iyimithombo emihle kakhulu ye-calcium. Ukwengeza, ezinye izindlela zobisi olusekelwe ezitshalweni eziqinile, i-tofu, nama-alimondi nazo ziyizinketho ezinhle zokufaka ekudleni okusekelwe ezitshalweni ukuze kutholakale i-calcium eyanele. Kubalulekile, nokho, ukuqinisekisa ukuhlukahluka okufanele kanye nokulinganisela ekudleni okusekelwe ezitshalweni ukuhlangabezana nazo zonke izidingo zokudla okunomsoco, kuhlanganise ne-calcium. Ukubonisana nochwepheshe wezokudla obhalisiwe noma isazi sezokudla kunganikeza isiqondiso somuntu siqu mayelana nezidingo ze-calcium kuyilapho ulandela indlela yokuphila esekelwe ezitshalweni. Ngokufaka izinhlobonhlobo zokudla kwezitshalo okucebile nge-calcium, abantu ngabanye bangagcina amathambo enempilo futhi banciphise ingozi ye-osteoporosis, ngisho nangaphandle kokuthembela emikhiqizweni yobisi.
Eminye imithombo ye-calcium yama-vegans
Lapho ulandela ukudla kwe-vegan, kubalulekile ukuhlola eminye imithombo ye-calcium ukuze uqiniseke ukuthi udla okwanele ukuze ugcine impilo yethambo ilungile. Omunye umthombo onjalo iziphuzo ezisekelwe ezitshalweni eziqinisiwe, njengobisi lwe-alimondi noma ubisi lwesoya, oluvame ukuqukatha i-calcium eyengeziwe ukulingisa amazinga atholakala obisini lobisi. Okunye okukhethwa kukho kuhlanganisa i-calcium-set tofu, eyenziwa ngokuhlanganisa ubisi lwesoya ngosawoti we-calcium, futhi ingaba isengezo esiguquguqukayo nesinomsoco ekudleni. Ukwengeza, ukufaka amantongomane ane-calcium ecebile nembewu efana nembewu yesesame noma imbewu ye-chia, kanye nemifino enamahlamvu amnyama njengemifino ye-collard noma isipinashi, ingaba nomthelela ekudlaleni kwe-calcium iyonke. Kubalulekile ukukhumbula ukuthi nakuba lezi zindlela ezihlukile zinganikeza i-calcium edingekayo, kuyatuseka ukuthintana nochwepheshe bezokunakekelwa kwempilo noma isazi sezokudla esibhalisiwe ukuze uqinisekise ukulinganisela okufanele kanye nokwengezwa uma kudingeka, njengoba izidingo zomuntu ngamunye zingahluka. Ngokuhlukanisa ukukhetha kokudla okusekelwe ezitshalweni, ama-vegans angakwazi ukusekela impilo yabo yamathambo futhi ahlangabezane nezidingo zabo ze-calcium ngokuphumelelayo.
Izithasiselo uma kuqhathaniswa nemithombo yemvelo
Uma kucutshungulwa ukudla kwe-calcium nempilo yamathambo ekudleni okusekelwe ezitshalweni, impikiswano ivame ukuvela phakathi kokuthola i-calcium emithonjeni yokudla yemvelo kuqhathaniswa nokuthembela ezithasiselweni. Nakuba zombili izinketho zinokufaneleka kwazo, kubalulekile ukuqonda izinzuzo ezingaba khona kanye nemikhawulo yazo ngayinye. Imithombo yokudla yemvelo, njengeziphuzo ezisekelwe ezitshalweni eziqinile, i-tofu, amantongomane, imbewu, nemifino enamaqabunga amnyama, ayihlinzeki nge-calcium kuphela kodwa futhi izakhi ezengeziwe ezifaka isandla empilweni yonke. Le mithombo inikeza indlela eqondile yokudla okunomsoco futhi ingafakwa kalula ekudleni okusekelwe esitshalweni okulinganiselayo. Ngakolunye uhlangothi, izithasiselo zinganikeza umthamo ogxilile we-calcium, okuqinisekisa ukuthi izidingo zansuku zonke ziyahlangatshezwa. Kodwa-ke, kubalulekile ukuqaphela lapho uthembele kuphela ezithasiselweni, njengoba zingase zinganikezi izakhi ezifanayo ezitholakala ekudleni okuphelele. Ekugcineni, inhlanganisela yokudla okunothile ngezakhi kanye nokwengeza okuhlosiwe, uma kunesidingo, kungasiza abantu abadla ukudla okusekelwe ezitshalweni balondoloze amazinga e-calcium anele futhi bakhuthaze impilo enhle yamathambo.
Umthelela wokuntuleka kwe-calcium emathanjeni
Ukuntuleka kwe-calcium eyanele kungaba nomthelela omkhulu empilweni namandla amathambo ethu. I-calcium iyiminerali eyisisekelo edlala indima ebalulekile ekugcineni ukuminyana kwamathambo nokuvimbela izimo ezifana ne-osteoporosis. Lapho umzimba ungatholi i-calcium eyanele, iqala ukukhipha amaminerali emathanjeni ethu, iwenze buthaka ngokuhamba kwesikhathi. Lokhu kuncipha kwe-calcium kungaholela engcupheni eyengeziwe yokuphuka, ukuncipha kwesisindo samathambo, nokonakala kwamathambo. Kubalulekile ukuqinisekisa ukudla okwanele kwe-calcium ngokukhetha ukudla okufanele kanye nokwengezwa uma kudingeka, ikakhulukazi kubantu abalandela ukudla okusekelwe ezitshalweni okungenzeka kunemithombo yemvelo elinganiselwe yale mineral ebalulekile. Ngokubeka phambili ukudla okusekelwe esitshalweni okucebile nge-calcium nokucabangela ukwesekwa okuhlosiwe lapho kudingekile, abantu ngabanye bangakwazi ukusekela impilo enhle yamathambo futhi banciphise ingozi yezinkinga ezihlobene nokushoda kwe-calcium.
Ukudla kwe-vegan okucebile nge-calcium okumele uzame
Ukufaka izinhlobonhlobo zokudla kwe-vegan okune-calcium ekudleni kwakho kungasiza ukuqinisekisa ukuthi uhlangabezana nezidingo zakho zansuku zonke ze-calcium. Eminye imithombo emihle kakhulu esekelwe ezitshalweni ye-calcium ihlanganisa imifino enamahlamvu efana ne-kale ne-collard greens, engaziqhayisi nge-calcium kuphela kodwa nezinye izakhi ezibalulekile ezifana ne-vitamin K ne-magnesium. Okunye okukhethwa kukho kuhlanganisa ubisi oluqinisiwe olusekelwe ezitshalweni, njenge-almond noma ubisi lwe-soy, olunganikeza inani elibalulekile le-calcium ngokukhonza. Ukwengeza, i-tofu, i-edamame, ne-tempeh yimithombo emihle ye-calcium, enikeza umfutho wamaprotheni. Ungakhohlwa ngamantongomane nembewu, njengama-alimondi kanye nembewu ye-chia, engafakwa ekudleni, ukudla okulula, noma ama-smoothie ukuze ukhulise ukudla kwakho kwe-calcium. Ngokufaka lokhu kudla kwe-vegan okucebile nge-calcium ekudleni kwakho, ungaqinisekisa ukuthi usekela impilo yamathambo akho ngenkathi ulandela indlela yokuphila esekelwe ezitshalweni.
Amasu okumunca kahle i-calcium
Ukuze ukwandise ukumuncwa kwe-calcium, kubalulekile ukucabangela amasu athile. Okokuqala, ukuhlanganisa ukudla okunothe nge-calcium nemithombo kavithamini D kungathuthukisa ukumuncwa. I-Vitamin D isiza umzimba ukuba umunce futhi usebenzise i-calcium ngokuphumelelayo. Ukuchitha isikhathi ungaphandle elangeni, ukudla ubisi olusekelwe ezitshalweni eziqinile noma okusanhlamvu, noma ukucabangela isithasiselo sikavithamini D kungasiza ukuhlangabezana nezidingo zakho zikavithamini D. Okwesibili, kuhle ukusabalalisa i-calcium eyanele usuku lonke kunokuba uyidle ngesikhathi esisodwa. Lokhu kuvumela ukumuncwa okungcono nokusetshenziswa kwe-calcium ngumzimba. Ukwengeza, ukugwema ukudla ngokweqile i-caffeine notshwala, kanye nokunciphisa ukudla kwakho kwe-sodium, kungakhuthaza ukumuncwa kwe-calcium ngendlela efanele. Okokugcina, ukugcina amathumbu enempilo kubalulekile ekumunceni i-calcium. Ukudla ukudla okunothe ngama-probiotic noma ukuthatha isithasiselo se-probiotic kungasekela impilo yamathumbu futhi kuthuthukise ukumuncwa kwe-calcium. Ngokusebenzisa la masu, abantu abalandela ukudla okusekelwe ezitshalweni bangakwazi ukwandisa ukumuncwa kwe-calcium futhi basekele impilo yamathambo abo.
Ukufaka ezinye izindlela zobisi ekudleni
Njengoba abantu behlola ukudla okusekelwe ezitshalweni, ukuhlanganisa ezinye izindlela zobisi kungaba inketho esebenzayo ukuhlangabezana nezidingo zabo zokudla okunomsoco. Ezinye izindlela zobisi, njengobisi lwe-alimondi, ubisi lwesoya, nobisi lwe-oat, zinikeza uhla lwezinzuzo. Ngokuvamile ziqiniswa nge-calcium ne-vitamin D, okubalulekile empilweni yamathambo. Lezi zindlela ezihlukile zingahlinzeka ngenani elilinganayo le-calcium emikhiqizweni yobisi, okuzenza zifanelekele abantu abafuna ukunciphisa noma ukuqeda ukudla kwabo ubisi. Ukwengeza, ezinye izindlela zobisi zingashintshashintsha futhi zisetshenziswe ekuphekeni okuhlukahlukene, kufaka phakathi ama-smoothies, izinto ezibhakwayo, nezitsha ezinomsoco. Ngokufaka ezinye izindlela zobisi ekudleni kwabo, abantu bangagcina uhlelo lokudla olunomsoco futhi olunomsoco kuyilapho beqinisekisa ukuthi badla i-calcium eyanele.
Ukulinganisa i-calcium nezinye izakhi
Ukugcina impilo enhle yamathambo, kubalulekile ukucabangela ibhalansi ye-calcium nezinye izakhi ezibalulekile. Nakuba i-calcium idlala indima ebalulekile ekwakhekeni nasekugcinweni kwamathambo, isebenza kanye nezinye izakhi ezifana novithamini D, i-magnesium, novithamini K. Izinsiza zikaVithamini D ekumunceni i-calcium, iqinisekisa ukuthi ingasetshenziswa ngokuphumelelayo ngumzimba. I-Magnesium, ngakolunye uhlangothi, ibandakanyeka ekusebenzeni kwe-vitamin D futhi isiza ukulawula amazinga e-calcium. I-Vitamin K idlala indima ekusetshenzisweni kwamathambo ngokusiza ekuhlanganiseni amaprotheni alawula ukufakwa kwe-calcium emathanjeni. Ngakho-ke, ngaphezu kokuqinisekisa ukudla okwanele kwe-calcium, abantu ngabanye kufanele futhi bagxile ekudleni ukudla okuphelele okuhlanganisa imithombo yalezi zakhi ezibalulekile ukuze kusekelwe impilo yonke yamathambo.
Ukubonisana nodokotela ukuze uthole iseluleko esiqondene nawe
Kubalulekile ukuqaphela ukuthi izidingo zomsoco zomuntu ngamunye nezimo zihlukile. Nakuba iziqondiso ezijwayelekile zinganikeza isisekelo sokugcina impilo yamathambo, ukubonisana nodokotela ukuze uthole iseluleko somuntu siqu kunconywa kakhulu. Udokotela noma udokotela wezokudla obhalisiwe angahlola izimfuneko ezithile zokudla, izimo zezokwelapha, nokusebenzisana okungaba khona nemithi ukuze anikeze izincomo eziklanyelwe. Bangakwazi ukwenza ukuhlola okuphelele, becabangela izici ezifana neminyaka, ubulili, izinga lomsebenzi, nezimo zempilo ezikhona. Ngokufuna isiqondiso sochwepheshe, abantu bangaqinisekisa ukuthi ukudla kwabo okusekelwe ezitshalweni kuhlangabezana nezidingo zabo ze-calcium futhi kuthuthukisa impilo yonke yamathambo.
Sengiphetha, nakuba ukudla okusekelwe ezitshalweni kungase kungahlinzeki nge-calcium eningi njengokudla okusekelwe ezilwaneni, kunezindlela ezihlukahlukene zokuqinisekisa ukungenisa kwe-calcium eyanele. Ukufaka ukudla okusekelwe ezitshalweni okucebile nge-calcium, okufana nemifino eluhlaza, ubhontshisi, nobisi lwezitshalo oluqinisiwe, kungasiza ukuhlangabezana nezidingo zansuku zonke. Ukwengeza, kubalulekile ukugcina impilo yonke yamathambo ngokusebenzisa izivivinyo ezithwala isisindo kanye nokudla okwanele kwe-vitamin D. Ukubonisana nochwepheshe wezokunakekelwa kwempilo noma i-dietitian ebhalisiwe kungase futhi kunikeze izincomo eziqondene nawe zokulondoloza impilo yamathambo ekudleni okusekelwe ezitshalweni. Ngokuhlela kahle nokunaka ukudla okunomsoco, ukudla okusekelwe ezitshalweni kunganikeza i-calcium eyanele emathanjeni aqinile nanempilo.
FAQ
Ingabe abantu abalandela ukudla okusekelwe ezitshalweni bangahlangabezana nezidingo zabo ze-calcium ukuze baphile kahle emathanjeni ngaphandle kokudla imikhiqizo yobisi?
Yebo, abantu abalandela ukudla okusekelwe ezitshalweni bangakwazi ukuhlangabezana nezidingo zabo ze-calcium ukuze babe nempilo enhle yamathambo ngaphandle kokudla imikhiqizo yobisi ngokuhlanganisa ukudla kwezitshalo okune-calcium eningi njengemifino enamaqabunga (i-kale, i-broccoli), amantongomane (ama-alimondi), imbewu (chia, isesame) , i-tofu, ubisi lwezitshalo eziqinile, kanye ne-calcium-set tofu. Ukwengeza, ukudla ukudla okuqinile neziphuzo ezifana neyogathi esekelwe ezitshalweni kanye nokusanhlamvu kungasiza ekuhlangabezaneni nezidingo ze-calcium. Ukuqinisekisa ukudla okuhlukahlukene okuhlanganisa le mithombo kungasekela ukuthathwa kwe-calcium eyanele empilweni yamathambo.
Yiziphi ezinye zemithombo ye-calcium esekwe ezitshalweni engasiza ekusekeleni impilo yamathambo?
Eminye imithombo ye-calcium esekelwe ezitshalweni engasiza ekusekeleni impilo yamathambo ihlanganisa imifino eluhlaza enamaqabunga (i-kale, i-broccoli), i-tofu, ama-alimondi, imbewu ye-chia, amakhiwane, nobisi lwezitshalo eziqinile (soy, almond, oat). Le mithombo inothile nge-calcium futhi ingafakwa ekudleni okunomsoco ukuze ihlangabezane nezidingo ze-calcium zansuku zonke ukuze kugcinwe amathambo enempilo.
Ingabe zikhona imisoco ethile noma izithasiselo abantu abalandela ukudla okusekelwe ezitshalweni okufanele bazicabangele ukuze baqinisekise ukumuncwa okwanele kwe-calcium nempilo yamathambo?
Abantu abalandela ukudla okusekelwe ezitshalweni kufanele bacabangele ukusebenzisa imithombo ye-calcium njengobisi lwezitshalo eziqinile, i-tofu, imifino enamaqabunga, nama-alimondi. Ukwengeza, uvithamini D, i-magnesium, novithamini K kubalulekile ekumunceni kwe-calcium nempilo yamathambo futhi ingatholakala ngezithako zokudla noma ukudla okufana nokusanhlamvu okuqinisiwe, amakhowe, nembewu. Ukusetshenziswa njalo kwalezi zakhi zomsoco, kanye nokudla okusekelwe ezitshalweni kahle, kungasiza ukusekela impilo enhle yamathambo.
Ngabe ukumuncwa kwe-calcium emithonjeni esekwe ezitshalweni kuqhathaniswa kanjani nalokho okuvela emikhiqizweni yobisi?
Ukumuncwa kwe-calcium emithonjeni esekelwe ezitshalweni ngokuvamile kuphansi uma kuqhathaniswa nemikhiqizo yobisi ngenxa yokuba khona kwezinhlanganisela ezifana nama-phytates nama-oxalates angavimbela ukumuncwa. Kodwa-ke, ukudla izinhlobonhlobo zokudla okusekelwe ezitshalweni okucebile nge-calcium kungasiza ekuthuthukiseni amazinga okumuncwa. Ukwengeza, eminye imithombo esekelwe ezitshalweni efana nobisi lwezitshalo eziqinile namajusi inganikeza amanani afanayo e-calcium njengemikhiqizo yobisi. Sekukonke, ukuhlanganisa imithombo ehlukene ye-calcium nokugcina ukudla okulinganiselayo kuyisihluthulelo sokuhlangabezana nezidingo ze-calcium zansuku zonke kungakhathaliseki ukuthi yiziphi izintandokazi zokudla.
Yiziphi ezinye izingozi ezingaba khona noma izinselele ezihambisana nokuthembela emithonjeni ye-calcium esekwe ezitshalweni ukuze uthole impilo yamathambo, futhi zingancishiswa kanjani?
Imithombo ye-calcium esekelwe ezitshalweni ingase ibe ne-bioavailability ephansi uma iqhathaniswa nemikhiqizo yobisi, okungase kuholele ekungeneni kwe-calcium eyanele. Ukunciphisa le ngozi, abantu bangakhuphula ukudla kwabo kwezitshalo okucebile nge-calcium njenge-tofu, i-broccoli, ama-alimondi nobisi lwezitshalo oluqinisiwe. Kubalulekile futhi ukuqinisekisa ukutholakala kwe-vitamin D okwanele ukuze kuthuthukiswe ukumuncwa kwe-calcium. Ukuqapha njalo amazinga e-calcium ngokuhlolwa kwegazi nokubonisana nomhlinzeki wezokunakekelwa kwempilo noma isazi sokudla kungasiza ukubhekana nanoma yikuphi ukushiyeka. Ukwengeza, ukufaka izinhlobonhlobo zokudla okusekelwe ezitshalweni kanye nemithombo ye-calcium ekudleni kungasiza ekufinyeleleni impilo enhle yamathambo.
