I-calcium ibaluleke ngokukhethekileyo kubafana ngenxa yengozi ezayo ye-osteoporosis. Ngokwe-International Osteoporosis Foundation, i-calcium yona mmbiwa oyintloko obandakanyeka ekubunzeni nasekuqiniseni amathambo, kwaye iimfuno ze-calcium ziphezulu kubafundi kuba lixesha lokukhula okukhulu. Njengabantu sakha malunga nama-75% amathambo ethu ukususela kwiminyaka emashumi amabini anesibhozo, ngoko ke i-calcium engenakwaneleyo kule minyaka yeshumi elivisayo ibeka ingozi emathambo kunye neziqhekeza.
Imizimba yethu nayo ifuna i-calcium ukuze ihambise imisipha yethu, ukuba isebenze impawu zentsholongwane (ukuhambisa imiyalezo phakathi kwengqondo kunye neengxenye zomzimba wethu), ukuze imithwalo yegazi ithathe igazi kulo lonke umzimba, kwaye ikhulule i-enzymes nama-hormone anceda onke umsebenzi wemizimba yethu. Ukuba ufuna umntwana wakho ukuba aphumelele esikolweni, adlala kwiqela lezemidlalo okanye ukuba ube nempilo, kubalulekile ukuba bafumane ixabiso elaneleyo le-calcium imihla ngemihla.
Ngokusekelwe kwiZiko leMicrosoft ye-US National Academy of Sciences, abaselula abaneminyaka engama-13 no-18 bafuna i- 1300 mg yeCalcium ngosuku- kodwa bahlala bebancinci kunoko. Kubalulekile ukuba uqaphele ukuba amantombazana angama-9 kwabashumi abancinci kunye nabantwana aba-7 kwabashumi abatsha abafumana i-calcium ngokwaneleyo kwizidlo zabo, ngokweeNational Institutes of Health.
Imithombo Yamandla Okutya
I-1300 mg ye calcium inokuzwakala njengento eninzi kodwa oko kuthetha ntoni oko?
Unokuyicinga ngale ndlela, ukutya okulandelayo ngalunye kuqulethe malunga ne-300 mg ye-calcium ekukhululeni ubungakanani, oko kukutya okanye ukusela ukuhlanganiswa kwe-4 ukuya kwezi-5 ezi zinto kukutya imihla ngemihla iya kunika umntwana wakho imali eyimfuneko:
- I-glass-ounce ye-8-ounce yobisi
- Iglasi ye-8-ounce yejisi ye-calcium ene-orange
- 1 indebe ye yogurt
- Iimitha ezi-2 zaseMelika
Imithombo emikhulu ye-calcium ibandakanya okusanhlamvu okuqinisekileyo, ubisi obunamandla obisiweyo, iimveliso zobisi, kunye nemveliso engekho yobisi njengentlanzi ethile (kunye namathambo athambileyo ongayidla), tofu, kunye nemifuno enamagqabi kunye nemifuno efana nesipinashi, i-kale, iklabishi kunye ne-broccoli. Enye inkomishi ye-broccoli ecocekileyo iqulethe malunga ne-40mg ye-calcium kwaye inikezela ngeendidi ezininzi zevithamini kunye nezondlo (nayo iyakuthandeka okumnandi kwi-mac kunye nesibini.
Kubalulekile ukuba uqaphele ukuba umzimba wakho uzuze i-calcium, ufuna kwakhona ixabiso elaneleyo le-vitamin D (400 IU ngosuku). Oku kuthetha ukuba imithombo ye-calcium ene-vitamin D njengotyiweyo onokutya iyanceda. Ukongezelela, ukufumana ixesha elaneleyo ngaphandle kwelanga kukuvumela ukuba umzimba wethu wenze i-vitamin D - esinye isizathu sokukhuthaza umntwana wakho ukuba avuke kwikhompyutheni aze aphume ngaphandle!
Qala ngokufunda iilebula ekutya okuthengayo, kwaye xelele umntwana wakho malunga nokuba kutheni ukhathalela ngokwaneleyo izinto ze-calcium. Uyakwenza njengokuba engakhathaleli okanye engayiphulaphuli kodwa ixesha elingaphezu kwexesha kunye nezikhumbuzo ezininzi kamva, mhlawumbi uya kuthatha i-yogurt ye-yogurt ukutywala ngaphandle kokucelwa kabini.
Imithombo:
ISebe lezeMpilo laseMelika kunye neeNkonzo zoLuntu. Izikhokelo Zesidlo kumaMelika 2005. https://health.gov/Dietaryguidelines/dga2005/document/html/AppendixB.htm