I-calcium iyimfuneko xa ukhulelwa, ukuze i-fetus ikwazi ukwenza, ixanduva lokuphuhliswa kwazo zonke iiscuphe zomntwana, indlebe kunye neethambo, iinwele kunye nezipikili, izitho zangaphakathi, iisensi ze-nerve. Ngeyure, i-milligrams ezili-13 ze-calcium okanye i-milligram ezi-300 ngosuku kufuneka zidlule kwi-placenta ye-fetus, i-25 gram ye-calcium kufuneka iqokelelwe emzimbeni womntwana ngelixesha lokunyuka kwexesha ukwenzela ukukhusela isifo esinjenge-"rickets" - ukuphulwa ngokusisigxina kwethambo lesisu lomntwana.
Ukuqinisekisa ukuba umntwana ufumene izondlo ezaneleyo, kufuneka kuqala kuqala ukuba ngowesifazane okhulelweyo. I-calcium inciphisa umngcipheko wokulahlekelwa ngumntwana okanye ukukhulelwa komzimba, inqanda ukunyuka kwengcinezelo yegazi kulawo maxabiso anobungozi ebomini nomntwana. Ekuzalweni, ithuba lokulahlekelwa ukuphuma kwegazi elikhulu kunye nesiphumo sesisu somntwana kwangaphambi kokunciphisa. I-calcium ixanduva leemeko kunye namazinyo ebhinqa elikhulelwe, alithinteli ukuba liphule kwaye liphule, likhuthaza ukukhula okuqhelekileyo kunye neenwele eziphilileyo.
Ngubani obhekene nokungabikho kwe-calcium
Kukho iqela elithile labantu abahluphekayo ngenxa yokuntula kwe-calcium. Okokuqala, kubandakanya abo:
- onobunzima;
- isondlo esilahlwempu, esibangela ukukhathazeka okubi nokulala;
- Utshaya;
- ahlala egula, enefiva.
Isibonakaliso sesimo se-calcium ukusilela kuyintlungu kwindawo yamathambo kunye namalungu, kukho "ukuhlamba" kwe-calcium kwiethambo zamathambo.
Kukho imiqondiso ebonisa ukusilela kwe-calcium emzimbeni wesifazane okhulelweyo:
- Ukulahleka kweenwele ezinzulu;
- Inkcazo, ukutshatyalaliswa nokuhlaselwa kwamazinyo;
- Iipambo zikhululekile ...
Ukusetyenziswa okuqhelekileyo kwe-calcium, umsebenzi we-muscle uyadingeka, kwaye xa uhamba ngokuzivocavoca, kuya kubangela intlungu kwiimisipha kunye namalungu, ukukhathala, okunokuchaphazela kakubi ukuqonda kwe-calcium yomzimba.
Ungayifumana njani malunga nokuntuleka kwekhalsiyamu?
Umfazi okhulelweyo ufuna ukukwazi kwangaphambili malunga nobukho be-calcium emzimbeni, imeko yamathambo ayo. Ukuchonga ubuninzi beemamineral zesithambo samathambo, indlela yokusebenzisa i-densitometry isetyenziswa. Emva koko umfazi unokufumana isitifiketi se-calcium kunye nesimo samathambo akhe. Le ndlela ikuvumela ukuba ubone eso sifo samathambo, ixesha elide ngaphambi kokubonakala kwawo. Xa ukukhulelwa sele kufike, ugqirha ucebisa ukuba lo mfazi abe nokuhlolwa kwe-ultrasound amathambo, okukhuselekileyo kumama kunye nomntwana wakhe.
Kwaye ngoko, ngokwemiqathango yophando, ugqirha unokukhetha i-calcium-enezidakamizwa ukunyanga ukungabi nendawo yamaminerali emzimbeni nokukhusela.
Indlela yokuzalisa ukungabikho kwe-calcium?
Umfazi, xa efumanisa ngokukhulelwa, uqala ukuthatha i-micronutrients efanelekileyo kunye namavithamini. Kodwa kufuneka uyenze ngaphambi kokuba ukhulelwe, kwaye emva kokuba uncelisa. Ukugcina impilo kunye nophuhliso oluqhelekileyo lomntwana, kufuneka udle inani elifanelekileyo le-calcium:
- umntu omdala uza kuba ngama-500 okanye i-milligramgram ngosuku;
- unina ongumhlengikazi lo ngu-2000 milligram;
- kumfazi okhulelweyo kuya kuba ngama-1500 milligram.
Ukuze ufumane i-calcium imihla ngemihla kufuneka udibanise ekudleni kwakho, ukutya okunotye kwi-calcium:
i-fodium, ioli yeentlanzi, intlanzi, ene-vitamin D, i-phosphorus, i-magnesium, iyakusiza umzimba ukuba udle i-calcium;
iimveliso zobisi: ushizi, i-cottage shizi, iimveliso zobisi, ubisi;
- igobolondo, ixoshwe epanini yocingo kunye nomhlaba ube ngumpu weqanda, isikhupha seqanda;
- imifuno: iibhunge, i-parsley, isilimo esidliwayo esinamagatsha anamanzi, i-legumes, igalikhi, iklabishi;
isonka sesonka;
amajikijolo kunye neziqhamo: i-currants, i-nati, i-cherry, i-strawberries kunye ne-gooseberries.
Ngexesha lokukhulelwa, kufuneka ulungelelanise ukutya, ucingisise umxholo ophezulu we-calcium ekudleni kunye neemfuno zemihla ngemihla. Umzekelo, ipakethe ye-½ ye-cottage cheese (i-100 ukuya kwi-150 grams), i-shell ye-shell ye powder kusuka ku-1 ukuya ku-1.5 amagremu, isibini seesibini ze-brynza (50 ukuya ku-100 amagremu), iikomityi ezimbini zokusela i-ubisi, konke oku kuya kunika ubuncinane be-calcium emzimbeni.
Ukuba i-calcium ingcono kakhulu emzimbeni, i-ultraviolet iya kunceda apha, kuya kuba yinto engabonakaliyo ukutshisa ilanga phantsi kweemvula ezifudumele zelanga, ukwenzela ukuba inani elaneleyo le-vitamin D lenziwe, ukwenzela ukuba i-calcium inkqubo ibaleke kwi-bone system.
Ngukuphi ukutya okunokubangela ukungahambi kwe-calcium?
Unokwenza i-calcium, ngokukodwa ngenxa yeemveliso zobisi - i-100 gram ye-curd iqukethe i-300 mg ye-calcium, ingilazi yobisi iqukethe i-300 mg ye-calcium, i-30 grams ye-cheese ekhuni iqukethe i-250 mg ye-calcium. I-Yoghurts, i-fat fat fat, nezinye iimveliso zobisi ziyimithombo engcono kakhulu ye-calcium. Kufuneka ithathelwe ingqalelo ukuba ubisi lwe-strawberry okanye i-tsokroleta equle i-calcium eninzi njengoko kubhalwe ngobisi oluqhelekileyo, kuphela kuya kuba ne-caloric.
Kodwa abanye abayithandi iimveliso zobisi, kukho ezinye iimveliso ezinokuncedisa ukunqongophala kwe-calcium:
- imifuno yombala omnyama obomvu - iklabishi, amaqabunga e-turnip kuzo ziqukethe i-calcium eninzi;
intlanzi ekhunjulwe ngamathambo, i-sardines, iigrafu ezichotshoziweyo. Iilentium, i-sesame, i-almonds, i-broccoli zifumaneka kwimithombo ye-calcium.
Unokwenza ukungahambi kwe-calcium, ngenxa yoko kufuneka uguqule imikhwa yakho ibe ngcono. Ekuqalekeni oku akukona kulula, kodwa ukungabi nekhalsiyumu kufuna ukuba sihambe ngeendlela ezincinci.
- Njalo ukhethe ubisi njengesiselo esinomxholo ophantsi weoli.
- Ukuba ulambile, ke esikhundleni se-bun, njenge "snack", khetha i-yogurt.
- Ukusuka kubisi oluncinci lweoli kunye neziqhamo, lungiselela i-cocktail.
- Yongeza i-yoghurt kwiziqhamo okanye sebenzisa yogurt ephantsi. Esikhundleni se-mayonnaise engenamsebenzi kunye nekhilimu ye-pastry, yongeza i-yogurt kwiifestile, ukuzalisa i-pancakes, kwiisoso kunye ne-salads, kwi-cocktail.
- Yithenga i-flakes ethengisa i-calcium kunye neengqolowa ekudleni kwasekuseni, iziphuzo, zandisa umthamo we-calcium ekudleni kwansuku zonke.
- Khetha ukutya okuqulethe i-calcium, i-fat-fat low or low fat. Oku akunciphisi umgangatho we-calcium, kodwa kunceda ukuphepha ukuthayipha, kungabikho iimfuneko zamapounds.
Kufuneka ulahle imikhwa emibi, njengokusela utywala, ukutshaya. Uthando lwekhofi, konke okuvela ekungabikho kwe-calcium. Kwakhona, ukungaphumeleli kokukhanya kwe-ultraviolet kuya kuthintela ukuxutywa kwe-calcium, kuya kufuneka kubonakale ngokuphindaphindiweyo kwisitalato. Yonke le nto iya kuba sisihlandlo sokucinga kwakhona ngomfanekiso wobomi bakho.
Ukungabi ne-calcium enjalo ingxaki ixazululwe ngendlela edibeneyo. Kubalulekile ukuba ungadli i-calcium kuphela kwiipilisi, kodwa kwakhona ukudibanisa nokuzilolonga umzimba oya kuqinisa i-skeleton. Indlela efanelekileyo yobomi kunye neendlela iqinisekisa amathambo anamandla kunye nempilo.
Silondolozele ixesha elizayo
Owesifazane okhulelweyo, kufuneka uphuze iikomityi ze-kefir okanye ubisi ngosuku, udle amanani amaninzi eeshizi, i-150 grams ye-cottage cheese. Emva koko emzimbeni uza kudala "i-calcium reserve", enjalo imfuneko yesigremu engama-30, okuza kubakho umntwana, kwiinyanga ezintathu zokugqibela ngaphambi kokuzalwa kwakhe, xa ekhula.
Ekudleni kufaka imifuno, (ngakumbi iibhotile, iimbotyi), izithelo ezintsha. Amantongomane, isonka sesonka, i-brynza, iimveliso zobisi ezinomuncu. Iyeza lemveli licebisa oomama ukuba bathathe igobolondo yeqanda elibilisiweyo, ifilimu engaphakathi kufuneka isuswe. Gcina igobolondo epanini yokupanda, uze uyigqeke emanzini, okanye uyifake kwi-grinder. Yongeza le powder kwindawo yokutya, uyigxume kwaye uyihlambe ngamanzi acocekileyo. Kwinqonga lepaspoon kufuneka uthathe le powder uze uyidle 2 okanye kathathu ngosuku. Iqulethe i-35 okanye i-38% ye-calcium, ephuma kwiqanda le-calcium yeqanda ixutywe kakuhle.
Ngoku siyazi indlela yokwenza i-calcium yokuntuleka kowesifazane okhulelweyo. Ukwazi ukuba yeyiphi ukutya okufuneka uyisebenzise ukwenza ukusilela emzimbeni we-calcium, unokulungiselela ukuzalwa komntwana onempilo, kwaye uphinde uphucule impilo yakho.