I-calcium iyiminerali ebalulekile edlala indima ebalulekile ekugcineni impilo yamathambo. Kwaziwa kahle ukuthi imikhiqizo yobisi, njengobisi noshizi, iyimithombo ecebile ye-calcium. Kodwa-ke, njengoba abantu abaningi besamukela ukudla okusekelwe ezitshalweni ngezizathu ezahlukene, kukhona ukukhathazeka okukhulayo mayelana nokuthi lokhu kudla kunganikeza i-calcium eyanele yini ukuze kube nempilo yamathambo engcono kakhulu. Lesi sihloko sivuse impikiswano phakathi kochwepheshe bezempilo, abanye bephikisana ngokuthi ukudla okusekelwe ezitshalweni kungase kunganikezi i-calcium eyanele, kanti abanye bakholelwa ukuthi ukudla okusekelwe ezitshalweni okuhlelwe kahle kungahlangabezana nokudla okunconywayo kwansuku zonke kwe-calcium. Inhloso yalesi sihloko ukuhlola ubufakazi obuzungeze ukudla i-calcium kanye nempilo yamathambo maqondana nokudla okusekelwe ezitshalweni. Ngokuhlola ucwaningo lwamanje kanye nemibono yochwepheshe, sihlose ukuphendula umbuzo: ingabe ukudla okusekelwe ezitshalweni kunganikeza i-calcium eyanele ukuze kube nempilo yamathambo engcono kakhulu? Njengoba singena kulesi sihloko, kubalulekile ukugcina ithoni yobungcweti futhi sibhekane nengxoxo ngengqondo evulekile, sicabangela izinhlangothi zombili zempikiswano kanye nesimo samanje solwazi lwesayensi.
Ukubaluleka kwe-calcium empilweni yamathambo
Ukudla i-calcium eyanele kubalulekile ekugcineni impilo enhle yamathambo kuyo yonke impilo. I-calcium iyiminerali eyinhloko ebangela ukwakheka nokugcinwa kwamathambo aqinile. Idlala indima ebalulekile ekukhuleni nasekukhuleni kwamathambo ngesikhathi sobuntwana kanye nobusha, futhi isiza ekuvimbeleni ukulahleka kwamathambo kanye nokuqhekeka kamuva ekuphileni. I-calcium ayinikezi nje kuphela ukwesekwa kwesakhiwo samathambo, kodwa futhi isiza emisebenzini ehlukahlukene ebalulekile emzimbeni, okuhlanganisa ukufinyela kwemisipha, ukudluliselwa kwemizwa, kanye nokujiya kwegazi. Ukuntuleka kwe-calcium eyanele kungaholela engcupheni ephezulu ye-osteoporosis, isimo esibonakala ngamathambo abuthakathaka futhi aqhekekayo. Ngakho-ke, kubalulekile ukuqinisekisa ukudla okwanele okucebile nge-calcium noma izithasiselo ukuze kusekelwe impilo enhle yamathambo futhi kuncishiswe ingozi yezifo ezihlobene namathambo.
Ukudla okusekelwe ezitshalweni kanye nokudla i-calcium
Ukudla okusekelwe ezitshalweni, okukhipha noma ukunciphisa imikhiqizo yezilwane, kunganikeza ukudla okwanele kwe-calcium ukusekela impilo efanelekile yamathambo. Ngenkathi kuvame ukukholelwa ukuthi imikhiqizo yobisi ingumthombo oyinhloko we-calcium, kunezinhlobo eziningi zokudla okusekelwe ezitshalweni okucebile kule minerali ebalulekile. Imifino eluhlaza enamaqabunga, njenge-kale, i-broccoli, ne-bok choy, iyimithombo emihle kakhulu ye-calcium. Ngaphezu kwalokho, ezinye izindlela zobisi ezisekelwe ezitshalweni eziqinisiwe, i-tofu, nama-alimondi nazo ziyizinketho ezinhle zokufaka ekudleni okusekelwe ezitshalweni ukuze uthole ukudla okwanele kwe-calcium. Nokho, kubalulekile ukuqinisekisa ukuhlukahluka okufanele kanye nokulinganisela ekudleni okusekelwe ezitshalweni ukuze kuhlangatshezwane nazo zonke izidingo zokudla okunempilo, okuhlanganisa ne-calcium. Ukubonisana nodokotela wezokudla obhalisiwe noma uchwepheshe wezokudla kunganikeza isiqondiso somuntu siqu mayelana nokuhlangabezana nezidingo ze-calcium ngenkathi ulandela indlela yokuphila esekelwe ezitshalweni. Ngokufaka izinhlobo ezahlukene zokudla kwezitshalo okucebile nge-calcium, abantu bangagcina amathambo anempilo futhi banciphise ingozi ye-osteoporosis, ngisho nangaphandle kokuthembela emikhiqizweni yobisi.
Imithombo ehlukile ye-calcium yabantu abangadli inyama
Uma ulandela ukudla kwe-vegan, kubalulekile ukuhlola eminye imithombo ye-calcium ukuqinisekisa ukudla okwanele ukuze kulondolozwe impilo efanelekile yamathambo. Omunye umthombo onjalo yiziphuzo ezisekelwe ezitshalweni eziqinisiwe, njengobisi lwe-alimondi noma ubisi lwe-soy, ezivame ukuqukethe i-calcium eyengeziwe ukuze zilingise amazinga atholakala kubisi lobisi. Ezinye izinketho zifaka i-tofu esethiwe nge-calcium, eyenziwa ngokuhlanganisa ubisi lwe-soy nosawoti we-calcium, futhi ingaba yinto eguquguqukayo futhi enomsoco ekudleni. Ngaphezu kwalokho, ukufaka amantongomane nembewu ecebile nge-calcium njengembewu yesesame noma imbewu ye-chia, kanye nemifino eluhlaza enemibala emnyama njengemifino eluhlaza noma isipinashi, kungasiza ekutholeni i-calcium iyonke. Kubalulekile ukukhumbula ukuthi yize lezi zindlela zinganikeza i-calcium edingekayo, kuyalulekwa ukubonisana nochwepheshe wezempilo noma isazi sokudla esibhalisiwe ukuqinisekisa ibhalansi efanele kanye nokwengezwa uma kudingeka, njengoba izidingo zomuntu ngamunye zingahluka. Ngokuhlukanisa ukukhetha kokudla okusekelwe ezitshalweni, ama-vegan angasekela impilo yawo yamathambo futhi ahlangabezane nezidingo zawo ze-calcium ngempumelelo.
Izithasiselo uma kuqhathaniswa nemithombo yemvelo
Uma ucabangela ukudla i-calcium kanye nempilo yamathambo ekudleni okusekelwe ezitshalweni, impikiswano ivame ukuvela phakathi kokuthola i-calcium emithonjeni yokudla yemvelo kunokuthembela ezithasiseleni. Nakuba zombili izinketho zinezinzuzo zazo, kubalulekile ukuqonda izinzuzo kanye nemikhawulo engaba khona yazo ngayinye. Imithombo yokudla yemvelo, njengeziphuzo ezisekelwe ezitshalweni eziqinisiwe, i-tofu, amantongomane, imbewu, kanye nemifino eluhlaza emnyama, ayinikezi i-calcium kuphela kodwa futhi nezakhamzimba ezengeziwe ezifaka isandla empilweni iyonke. Le mithombo inikeza indlela ephelele yokudla okunempilo futhi ingafakwa kalula ekudleni okusekelwe ezitshalweni okulinganiselayo. Ngakolunye uhlangothi, izithasisele zinganikeza umthamo oqoqiwe we-calcium, okuqinisekisa ukuthi izidingo zansuku zonke ziyahlangatshezwa. Kodwa-ke, kubalulekile ukuqapha lapho uthembele kuphela ezithasiseleni, njengoba zingase zinganikezi izakhamzimba ezifanayo ezitholakala ekudleni okuphelele. Ekugcineni, inhlanganisela yokudla okucebile ngezakhamzimba kanye nokwengezwa okuqondiwe, uma kudingeka, kungasiza abantu ekudleni okusekelwe ezitshalweni ukuthi balondoloze amazinga e-calcium anele futhi bakhuthaze impilo efanelekile yamathambo.
Umphumela wokuntuleka kwe-calcium emathanjeni
Ukuntuleka kwe-calcium eningi kungaba nomthelela omkhulu empilweni nasemandleni amathambo ethu. I-calcium iyiminerali eyisisekelo edlala indima ebalulekile ekugcineni ukuqina kwamathambo nokuvimbela izimo ezifana ne-osteoporosis. Uma umzimba ungatholi i-calcium eyanele, uqala ukukhipha iminerali emathanjeni ethu, iwenze abe buthaka ngokuhamba kwesikhathi. Lokhu kuncipha kwe-calcium kungaholela engcupheni enkulu yokuqhekeka kwamathambo, ukwehla kwesisindo samathambo, kanye nokuqina kwamathambo. Kubalulekile ukuqinisekisa ukudla okwanele kwe-calcium ngokukhetha ukudla okufanele kanye nokwengeza uma kudingeka, ikakhulukazi kubantu abalandela ukudla okusekelwe ezitshalweni okungenzeka kube nemithombo yemvelo elinganiselwe yale minerali ebalulekile. Ngokubeka phambili ukudla okusekelwe ezitshalweni okucebile nge-calcium kanye nokucabangela ukufaka okuqondiwe lapho kudingeka, abantu bangasekela impilo efanelekile yamathambo futhi banciphise ingozi yezinkinga ezihlobene nokuntuleka kwe-calcium.
Ukudla kwe-vegan okucebile nge-calcium okufanele ukuzame
Ukufaka ukudla okuhlukahlukene kwe-vegan okucebile nge-calcium ekudleni kwakho kungasiza ukuqinisekisa ukuthi uhlangabezana nezidingo zakho zansuku zonke ze-calcium. Eminye imithombo emihle kakhulu ye-calcium esekelwe ezitshalweni ifaka phakathi imifino eluhlaza njenge-kale ne-collard greens, engagcini nje ngokufaka i-calcium kodwa nezinye izakhamzimba ezibalulekile njenge-vitamin K ne-magnesium. Ezinye izinketho zifaka ubisi olusekelwe ezitshalweni oluqinisiwe, njengobisi lwe-alimondi noma lwe-soy, olunganikeza inani elikhulu le-calcium ngokukhonza ngakunye. Ngaphezu kwalokho, i-tofu, i-edamame, ne-tempeh ziyimithombo emihle ye-calcium, enikeza nokukhulisa amaprotheni. Ungakhohlwa ngamantongomane nembewu, njengembewu yama-alimondi ne-chia, engafakwa ekudleni, ekudleni okulula, noma kuma-smoothies ukuze wandise ukudla kwakho kwe-calcium. Ngokufaka lokhu kudla kwe-vegan okucebile nge-calcium ekudleni kwakho, ungaqinisekisa ukuthi usekela impilo yakho yamathambo ngenkathi ulandela indlela yokuphila esekelwe ezitshalweni.
Amasu okumunca i-calcium ngendlela efanele
Ukuze kuthuthukiswe ukumuncwa kwe-calcium, kubalulekile ukucabangela amasu athile. Okokuqala, ukuhlanganisa ukudla okune-calcium eningi nemithombo ye-vitamin D kungathuthukisa ukumuncwa. I-Vitamin D isiza umzimba ukuthi umunce futhi usebenzise i-calcium ngempumelelo. Ukuchitha isikhathi ngaphandle elangeni, ukudla ubisi noma okusanhlamvu okusekelwe ezitshalweni okuqinisiwe, noma ukucabangela isithasiselo se-vitamin D kungasiza ekuhlangabezaneni nezidingo zakho ze-vitamin D. Okwesibili, kuyalulekwa ukuthi usakaze ukudla kwe-calcium usuku lonke kunokukudla konke ngesikhathi esisodwa. Lokhu kuvumela ukumuncwa okungcono nokusetshenziswa kwe-calcium ngumzimba. Ngaphezu kwalokho, ukugwema ukudla i-caffeine notshwala ngokweqile, kanye nokunciphisa ukudla kwakho i-sodium, kungakhuthaza ukumuncwa kwe-calcium okuhle kakhulu. Okokugcina, ukugcina amathumbu anempilo kubalulekile ekumuncweni kwe-calcium. Ukudla ukudla okune-probiotic eningi noma ukuthatha isithasiselo se-probiotic kungasekela impilo yamathumbu futhi kuthuthukise ukumuncwa kwe-calcium. Ngokusebenzisa lawa masu, abantu abalandela ukudla okusekelwe ezitshalweni bangakhulisa ukumuncwa kwe-calcium futhi basekele impilo yamathambo abo.
Ukufaka ezinye izindlela zobisi ekudleni
Njengoba abantu behlola ukudla okusekelwe ezitshalweni, ukufaka ezinye izindlela zobisi kungaba yindlela efanelekile yokuhlangabezana nezidingo zabo zokudla okunempilo. Ezinye izindlela zobisi, njengobisi lwe-alimondi, ubisi lwe-soy, nobisi lwe-oat, zinikeza izinzuzo ezahlukahlukene. Zivame ukuqina nge-calcium ne-vitamin D, ezibalulekile empilweni yamathambo. Lezi zindlela zinganikeza inani elifanayo le-calcium emikhiqizweni yobisi, okwenza zifaneleke kubantu abafuna ukunciphisa noma ukuyeka ukudla kwabo ubisi. Ngaphezu kwalokho, ezinye izindlela zobisi zingaba nezimo eziningi futhi zisetshenziswe ezindleleni zokupheka ezahlukahlukene, kufaka phakathi ama-smoothie, izinto ezibhakiwe, kanye nezitsha ezinongiwe. Ngokufaka ezinye izindlela zobisi ekudleni kwabo, abantu bangagcina uhlelo lokudla olulinganiselayo nolunempilo ngenkathi beqinisekisa ukudla okwanele kwe-calcium.
Ukulinganisela i-calcium nezinye izakhamzimba
Ukuze kugcinwe impilo enhle yamathambo, kubalulekile ukucabangela ibhalansi ye-calcium nezinye izakhamzimba ezibalulekile. Nakuba i-calcium idlala indima ebalulekile ekwakhekeni nasekugcinweni kwamathambo, isebenza ngokubambisana nezinye izakhamzimba ezifana ne-vitamin D, i-magnesium, ne-vitamin K. I-Vitamin D iyasiza ekumuncweni kwe-calcium, iqinisekise ukuthi ingasetshenziswa kahle ngumzimba. I-magnesium, ngakolunye uhlangothi, ibandakanyeka ekusebenzeni kwe-vitamin D futhi isiza ekulawuleni amazinga e-calcium. I-Vitamin K idlala indima ekusetshenzisweni kwamathambo ngokusiza ekwakhiweni kwamaprotheni alawula ukufakwa kwe-calcium emathanjeni. Ngakho-ke, ngaphezu kokuqinisekisa ukudla okwanele kwe-calcium, abantu kufanele bagxile ekudleni ukudla okuphelele okuhlanganisa imithombo yalezi zakhamzimba ezibalulekile ukusekela impilo yamathambo iyonke.
Ukubonisana nodokotela ukuze uthole iseluleko esiqondene nawe
Kubalulekile ukuqaphela ukuthi izidingo nezimo zokudla komuntu ngamunye zihlukile. Nakuba iziqondiso ezijwayelekile zinganikeza isisekelo sokugcina impilo yamathambo, ukubonisana nodokotela ukuze uthole iseluleko somuntu siqu kunconywa kakhulu. Udokotela noma isazi sokudla esibhalisiwe singahlola izidingo ezithile zokudla, izimo zezokwelapha, kanye nokusebenzisana okungenzeka nemithi ukuze banikeze izincomo ezifanelekile. Bangenza ukuhlolwa okuphelele, becabangela izici ezifana nobudala, ubulili, izinga lomsebenzi, kanye nezimo zempilo ezikhona. Ngokufuna isiqondiso sochwepheshe, abantu bangaqinisekisa ukuthi ukudla kwabo okusekelwe ezitshalweni kuyahlangabezana nezidingo zabo ze-calcium futhi kuthuthukisa impilo yamathambo iyonke.
Ekuphetheni, yize ukudla okusekelwe ezitshalweni kungase kunganikezi i-calcium eningi njengokudla okusekelwe ezilwaneni, kunezindlela ezahlukahlukene zokuqinisekisa ukuthi ukudla okusekelwe ezitshalweni okune-calcium eyanele. Ukufaka ukudla okusekelwe ezitshalweni okune-calcium eningi, njengemifino eluhlaza, ubhontshisi, nobisi lwezitshalo oluqinisiwe, kungasiza ekuhlangabezaneni nezidingo zansuku zonke. Ngaphezu kwalokho, kubalulekile ukugcina impilo yamathambo iyonke ngokuzivocavoca okuthwala isisindo kanye nokudla okwanele kwe-vitamin D. Ukubonisana nochwepheshe wezempilo noma isazi sokudla esibhalisiwe kunganikeza nezincomo ezenzelwe wena zokulondoloza impilo yamathambo ekudleni okusekelwe ezitshalweni. Ngokuhlela kahle nokunaka ukudla okunezakhamzimba, ukudla okusekelwe ezitshalweni kunganikeza i-calcium eyanele yamathambo aqinile nanempilo.
Imininingo Evamile
Ingabe abantu abalandela ukudla okusekelwe ezitshalweni bangahlangabezana nezidingo zabo ze-calcium ukuze baphile kahle amathambo ngaphandle kokudla imikhiqizo yobisi?
Yebo, abantu abalandela ukudla okusekelwe ezitshalweni bangahlangabezana nezidingo zabo ze-calcium ukuze baphile kahle emathanjeni ngaphandle kokudla imikhiqizo yobisi ngokufaka ukudla okune-calcium eningi njengemifino eluhlaza (i-kale, i-broccoli), amantongomane (ama-alimondi), imbewu (i-chia, i-sesame), i-tofu, ubisi lwezitshalo oluqinisiwe, kanye ne-tofu esethwe yi-calcium. Ngaphezu kwalokho, ukudla ukudla okuqinisiwe neziphuzo ezifana ne-yogurts kanye nokusanhlamvu okusekelwe ezitshalweni kungasiza kakhulu ekuhlangabezaneni nezidingo ze-calcium. Ukuqinisekisa ukudla okuhlukahlukene okuhlanganisa le mithombo kungasekela ukudla okwanele kwe-calcium empilweni yamathambo.
Yimiphi eminye imithombo ye-calcium esekelwe 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, kanye nobisi lwezitshalo oluqinisiwe (i-soy, i-alimondi, i-oat). Le mithombo icebile nge-calcium futhi ingafakwa ekudleni okunempilo ukuze kuhlangatshezwane nezidingo ze-calcium zansuku zonke zokugcina amathambo enempilo.
Ingabe kukhona izakhamzimba noma izithasiselo ezithile okufanele abantu abalandela ukudla okusekelwe ezitshalweni bazicabangele ukuqinisekisa ukumuncwa kwe-calcium okwanele kanye nempilo yamathambo?
Abantu abalandela ukudla okusekelwe ezitshalweni kufanele bacabangele ukudla imithombo ye-calcium njengobisi lwezitshalo oluqinisiwe, i-tofu, imifino enamaqabunga, nama-alimondi. Ngaphezu kwalokho, i-vitamin D, i-magnesium, ne-vitamin K kubalulekile ekumunceni i-calcium kanye nempilo yamathambo futhi kungatholakala ngezithasiselo noma ukudla okufana nokusanhlamvu okuqinisiwe, amakhowe, kanye nembewu. Ukusetshenziswa njalo kwalezi zakhi zomzimba, kanye nokudla okusekelwe ezitshalweni okuphelele, kungasiza ekusekeleni impilo yamathambo engcono kakhulu.
Ukumuncwa kwe-calcium emithonjeni esuselwe ezitshalweni kuqhathaniswa kanjani nalokho okuvela emikhiqizweni yobisi?
Ukumuncwa kwe-calcium emithonjeni esekelwe ezitshalweni ngokuvamile kuphansi uma kuqhathaniswa nemikhiqizo yobisi ngenxa yokuba khona kwamakhemikhali afana nama-phytates nama-oxalates angavimbela ukumuncwa. Kodwa-ke, ukudla ukudla okuhlukahlukene okusekelwe ezitshalweni okucebile nge-calcium kungasiza ekuthuthukiseni amazinga okumuncwa. Ngaphezu kwalokho, eminye imithombo esekelwe ezitshalweni njengobisi lwezitshalo oluqinisiwe kanye namajusi kunganikeza inani elifanayo le-calcium njengemikhiqizo yobisi. Sekukonke, ukuhlanganisa imithombo ehlukene ye-calcium nokugcina ukudla okulinganiselayo kubalulekile ekuhlangabezaneni nezidingo ze-calcium zansuku zonke kungakhathaliseki ukuthi yini oyithandayo ekudleni.
Yiziphi ezinye zezingozi noma izinselele ezingaba khona ezihlobene nokuthembela emithonjeni ye-calcium esekelwe ezitshalweni ukuze kutholakale impilo yamathambo, futhi zingancishiswa kanjani?
Imithombo ye-calcium esekelwe ezitshalweni ingaba nokutholakala okuncane kwe-bioavailability uma kuqhathaniswa nemikhiqizo yobisi, okungase kuholele ekungadli i-calcium eyanele. Ukuze kuncishiswe le ngozi, abantu bangandisa ukudla kwabo ukudla kwezitshalo okune-calcium eningi njenge-tofu, i-broccoli, ama-alimondi, nobisi lwezitshalo oluqinisiwe. Kubalulekile futhi ukuqinisekisa ukuthi kudla i-vitamin D eyanele ukuze kuthuthukiswe ukumuncwa kwe-calcium. Ukuqapha njalo amazinga e-calcium ngokuhlolwa kwegazi kanye nokubonisana nomhlinzeki wezempilo noma isazi sokudla kungasiza ekuxazululeni noma yikuphi ukushoda. Ngaphezu kwalokho, ukufaka ukudla okuhlukahlukene okusekelwe ezitshalweni kanye nemithombo ye-calcium ekudleni kungasiza ekufezeni impilo efanelekile yamathambo.
