John Myers
Ukutya okwaneleyo kwe-calcium ekutyeni kubaluleke kakhulu kuba ibandakanyeka kwimisebenzi emininzi yomzimba. Into eninzi inegalelo, umzekelo, kwi-metabolism yamandla aqhelekileyo kunye ne-clotting evamile yegazi. Ikwanoxanduva lomsebenzi oqhelekileyo we-muscle kwaye idlala indima ekuhanjisweni komqondiso phakathi kweeseli ze-nerve. Ukubaluleka kwe-calcium ekugcinweni kwamathambo namazinyo aqhelekileyo kufuneka kwaziwe ngabantu abaninzi. Ithambo ikwayindawo yethu enkulu yokugcina i-calcium, ethi umzimba utsale kuyo xa kungekho minerali yaneleyo kwiinkqubo ze-metabolic.
Ukutya okucetyiswayo kwansuku zonke kubantu abadala be-19 nangaphezulu yi-1,000 milligrams ngosuku. Imfuno ayinyuswanga ngexesha lokukhulelwa kunye ne-lactation. Abantwana kunye nolutsha olufikisayo phakathi kweminyaka eyi-13 kunye ne-18 bakwisigaba sokukhula kwaye badinga i-calcium ethe kratya kwi-1,200 milligrams ngosuku. Ngomnyaka wokuqala wobomi, ukunikezelwa kuqinisekiswa ngokuyinhloko ngobisi lwebele. Ukuthathwa okucetyiswayo ngokutya konyuka ngokuqhubekayo ebantwaneni emva kokuzalwa:
- Iminyaka eli-1 ukuya kweli-3: 600 mg
- Iminyaka eli-4 ukuya kweli-6: 750 mg
- Iminyaka eli-7 ukuya kweli-9: 900 mg
- Iminyaka eli-10 ukuya kweli-12: 1,100 mg
Abantu abasempilweni banokuhlangabezana ngokulula neemfuno zabo ze-calcium ngokutya okunempilo, okunokulinganisela, kunye nokwahlukeneyo. Izongezo zokutya ezongezelelweyo aziyimfuneko. Imithombo ebalulekileyo ye-calcium lubisi kunye neemveliso zobisi. Nangona kunjalo, i-quark ayinaso isininzi sesondlo sobisi, iyogathi okanye itshizi. Umthamo wemihla ngemihla kumntu omdala unokugqunywa ngamaqhekeza amabini e-Emmental cheese kunye neglasi yobisi, umzekelo.
Kubantu ekufuneka okanye abafuna ukuluphepha ubisi kunye neemveliso zobisi, kunokubakho ubunzima ekufumaneni icalcium eyaneleyo. Phakathi kokutya kwezityalo, i-kale, isipinashi, i-arugula, kunye ne-broccoli ngokukodwa inomxholo ophezulu we-calcium.
Ukuba uthatha i-calcium encinci kakhulu ixesha elide, kukho umngcipheko wokuba umzimba uya kuhlasela i-depot emathanjeni, kwaye ukuxinana kwamathambo kuya kuncipha. Ngokukhula kweminyaka, umngcipheko wokuphuhlisa i-osteoporosis kunye nokwaphuka okuhambelana nokunyuka.
