Sonke siyazi ukuba i-calcium iyona nto iphambili yeethambo kunye nezicubu zamazinyo. Yaye into yokuba isidingo sekhalsiyumu ngexesha lokukhulelwa komfazi liyakhula, naye wonke umntu uyazi, kuba ngoku le mineralari isetyenziselwa iimfuno zentsana. Ukwazi oku, amaxesha omama achaza ngokwabo amalungiselelo e-calcium. Ngenxa yonikezelo oluninzi lwe-calcium, amathambo e-fetal abe ngongenayo, i-fontanelle iyancipha. Kodwa ekuzalweni kwamathambo enkantsha kufuneka axineke, okwenza kube lula ukuba umntwana adlule kwinqanaba lokuzalwa. Ukuba ukunyanzelwa kwentloko kungekhona ngenxa yobunzima bamathambo kunye nefonti ye-fontanel ephezulu, umngcipheko wokubandezeleka kokuzalwa komama nomntwana ukwanda kakhulu. Kwaye emva kokuzalwa komntwana, ukuvulwa kwangaphambi kwe-fontanel kunokunyusa uxinzelelo olusandayo.
Ukugqithisa kwe-calcium kuyingozi ngoba xa kususwa ubuninzi bayo, inkqubo ye-excretory, ngakumbi iinjongo, ilayishiwe. Kodwa kwiintsana ezingakazalwa, izintso azisebenzi okwamanje, azikwazi ukulahla i-calcium engaphezulu kwaye iqokelela emathanjeni
Impendulo yaloo nto ibalulekileyo iyingozi. I-calcium yintlobo yesakhiwo sokwakheka kwenyama yomntwana kwisibeleko sikamama. Kubalulekile ukuba kusetyenziswe kakuhle nokuphuhliswa kwazo zonke izicubu zomzimba, kuquka iiseli zesigulane, izitho zangaphakathi, isifuba, amehlo, indlebe, iinwele, izipikili. Uphuhliso lwengqondo nangokwengqondo lomntwana emva kokuzalwa luya kuxhomekeka kumlinganiselo we-calcium owenziwe ngexesha lophuhliso lwangaphakathi.
Phantsi kwe-placenta, malunga ne-250-300 mg engena kumntwana. Le micronutrient yemihla ngemihla. Ngexesha lokukhulelwa, iimfuno zomntwana kwisibeleko zihlala ziqala kuqala. Kwaye banelisekile kwindawo yokuqala. Ukuba emzimbeni womfazi okhulelwe i-calcium ihlala kwaye yanele okwamabini, koko ukunyanzeliswa kwamathambo kunye nokubeka kwamazinyo omntwana kuya kudlula ngaphandle kokuchaphazela ithambo layo.
Ngomlinganiselo onganeleyo we-calcium, umntwana okhulayo uya kuthatha amathambo namazinyo omama. Ngenxa yoko, ukunciphisa amathambo kwenzeka kumfazi okhulelweyo, ukungaqhathaniswa nokuguqulwa kwamazinyo kwanda, kwaye ubuthathaka bentliziyo ye-muscle inokukhula.
Imithombo ephambili ye-calcium - iintlobo zeetyizi (umzekelo, i-Adyghe, i-Mozzarella, i-Suluguni) kunye nezinye iimveliso zobisi: ubisi, i-cottage cheese, i-yogurt, i-yoghurt, ubisi obisiweyo obisiweyo. Yaye ukhumbule ukuba i-calcium ixhamle ngakumbi kulabo ukutya apho kunamafutha amaninzi. Uninzi lwe-calcium luqulethwe kwi-walnuts, izityalo zeembotyi (ubhontshisi, ii-soybean), i-broccoli, i-cauliflower, i-turnips, isiliva esidliwayo, i-parsley, izithelo kunye namajikijolo (i-gooseberry, i-currant, i-strawberry, i-cherry), i-suede. Amaqanda nolwandle lwentlanzi nazo ziyimithombo ebalulekileyo ye-calcium.
Umama ozayo unokufumana i-calcium yansuku zonke, ukuba enze ngokufanelekileyo ukutya kwakhe.
Imveliso equkethe i-calcium | Inani lemveliso | Isixa seCa kwimveliso | |
Ikhonti yemxholo weoli | 200gr | 300mg | |
Yoghurt 2.5% | 200ml | 320mg | |
Ubisi 3.2% | 200ml | 250mg | |
I-Cheese yaseAdyghe, mozzarella | 50gr | 270mg | |
Ubhontshisi obuphekiweyo | 150gr. | 90mg | |
Broccoli | 40gr. | 40mg | |
Isonka sokutya | 30gr. | 50mg | |
Amakhiwane anomileyo | 1pc. | 25mg | |
Orange | 1pc. | 50mg | |
Nsuku zonke umzimba wethu udinga i-calcium, kodwa ayiyazi indlela yokwenza izibonelelo zeli dayibrari. Umzimba uya kuthatha i-calcium eninzi kwimveliso njengoko ifuna namhlanje. Ngoko ke, kufuneka uqiniseke ukuba uhlale uthabatha i-calcium. Ukuba ibhinqa liphilile, kwaye imihla ngemihla isebenzisa ukutya okwaneleyo okunokuthi i-calcium, akufuneki ukuba ithathe amachiza athile e-calcium. Ukuze ulungelelaniso olufanelekileyo, kukhethwa ukuba le nto ibalulekileyo ingena emzimbeni kwimo yendalo, oko kukuthi, ngokutya. Kule meko kuphela, ukugqithiseleka kokugqithisa kungabandakanywa. Ukudliwa ngokweqile kwe-calcium yokwenziwa kwamathebhulethi kunokukhokelela ekwakheni isanti kunye neentso zamatye kubasetyhini.
Ezinye ukutya kukunciphisa ukutsalwa kwe-calcium emathunjini. Le mifuno - i-sorrel, isipinashi, equkethe i-acids, edibanisa ne-calcium, ifomathi i-salts insoluble. Amafutha kunye nee-carbohydrate ezilula (iifomber, i-buns, i-kisels) nazo zenza ukutyunjwa kunye nokunciphisa i-calcium nzima. Vulela i-calcium metabolism emzimbeni wekhofi, iCoca-Cola, iintlobo ezahlukeneyo zemveliso yenyama eyenziwe (i-sausage, i-ham). Kungcono ukukhuphela ukutya okunjalo ngokupheleleyo ekudleni ngexesha lokukhulelwa. Musa ukusela i-cottage cheese enekofu eqinile okanye itiye - kule nhlanganisela, i-calcium ixhamle kabi.
Xa kukho ukungabikho kwe-calcium ebusweni, kwiimeko ezinjalo ugqirha unokumisela i-calcium intlawulo kwiipilisi. Kodwa gcinani engqondweni ukuba ithandwayo ngaphambi kwamacwecwe e-calcium gluconate, kunye ne-coral okanye i-calcium yasolwandle, ayilunganga kakuhle, kuba ibonisa uhlobo olungenakuqulunqwa kweli qela. Kunconywa ukusebenzisa iigobolondo zeqanda njengomthombo wendalo we-calcium. Ngokwakhelo lwe-microelement, lufana kakhulu nezicubu zethambo lomuntu.
Ukulungiselela umgubo, hlamba kakuhle amaqanda enkukhu aluhlaza (amaqanda asekhaya afanelekileyo, ngokuqinisekileyo uyaqiniseka). Ukuzikhupha kwizinto eziqulethwe kuzo, susa ifilimu yangaphakathi kwaye uyomile. Yomisa iigobolondo kwi-grinder. Kwi-dose ephakanyisiweyo, qhagamshelana nogqirha wakho (ngokuqhelekileyo isicatshulwa esisiqingatha ngosuku). Ngaphambi kokusebenzisa le powder kufuneka kucinywa ngejusi emonci. Kule meko, i-compound edibeneyo yenziwa-i-calcium citrate, eyona nto ifanelekileyo ithathwe ngumzimba womntu.