Calcium ekudleni: Kubalulekile ubuningi hhayi kuphela, kodwa futhi ubudlelwane nabanye izakhi

Kuyaziwa ukuthi kudinga izakhi hhayi kuphela organic for ukusebenza evamile umzimba (amafutha, carbohydrate amaprotheni), kodwa futhi amavithamini kanye izakhi yezimbiwa (i-sodium, i-potassium, i-magnesium, i-zinc) eyaziwa. Lesi sakamuva kusebenza calcium. Ukudla ngokuvamile iqukethe amaminerali edingekayo. Nokho, it is ukuthi ukuthathwa rates abo ngokuvamile kudingeka ukuba adle imali kahle esikhulu ukudla equkethe uzazise. Nokho, uhlu imikhiqizo yakhiwa calcium ne ububanzi. Bonke zivamile ekudleni kwethu. nobunzima kakhulu nalo ukuntula amaminerali ongakaphathelani engayitholi ongaphakeme, futhi bioavailability abampofu.

Kungani sidinga i-calcium?

Bambalwa abantu abazi ukuthi yini umzimba usebenzisa i-calcium. Kuyinto main isici isakhiwo amathambo namazinyo, ohilelekile igazi ekunqandeni, imisipha, nerve ungacabanganga, hormone izinto imikhiqizo, ukusebenza phagocytosis, nosawoti, ukulawulwa umzimba, amanzi kanye acid reserve alikhali of plasma yegazi. Isidingo calcium umuntu omdala 1 igremu ngosuku. Ngo intsha, abadala, abesifazane abakhulelwe, lesi sibalo kuze kube izikhathi ezingamashumi ayisithupha ephakeme. calcium ukushoda kubangela izimo zokucabanga okubangelwa isifo ezihlukahlukene, ezifana kwamathambo, iziyaluyalu excitability kwamanyuroni (kungenzeka Ukudlikizela), okwehlisa zezinkinga kwenhliziyo ne sezinwele, izinzipho, namazinyo.

Lapho ekhona?

Kwatholakala ukuthi calcium ukudla elibilile ubisi umsuka equkethwe izinto eziningi ngempela ebalulekile. Kodwa ngo-okusanhlamvu nemifino, akusiyo kakhulu, kodwa ngenxa yokuthi ekudleni kwethu nsuku zonke zikhona imikhiqizo eminingi enjalo, zinikeza engayitholi ngempela eyanele calcium.

Ubhontshisi, uphizi, rosehips, dill, parsley, isilimo esidliwayo esinamagatsha anamanzi, amantongomane (alimondi), uphayinaphu, amagilebhisi, gooseberries, amabhilikosi, amawolintshi futhi i-calcium. Ngo imikhiqizo inyama isici kancane, njengoba iningi it is ziyoncibilika negazi lezilwane. Futhi emisipheni (imisipha) engahlali.

Fish isibindi - umthombo calcium, equkethe ngaphandle kwakhe-vitamin D ne phosphorus. Ukuze ukudla okunothile ngekhalsiyamu zihlanganisa yenkomo kwesibindi, izimfanzi, crab, ibhotela, okuluhlaza amaqanda isikhuphasha. Ngakho ukuthi calcium ukudla! Ngaphezu kwalokho, e eziningi ezahlukene futhi okungabizi.

Indlela amunce i-calcium?

Lapho i-calcium wezokudla ifika, lingena ipheshana alimentary, ukumuncwa yayo kwenzeka ezingxenyeni engenhla emathunjini amancane ku-medium-esidi. Kuyaziwa ukuthi i-calcium ukumuncwa kudinga uvithamini D, wona ikhiqizwa isikhumba ngaphansi kwethonya kwelanga imisebe. kudingeka Futhi magnesium ascorbic acid. Kodwa sodium, esiningi amaprotheni isilwane, ikhofi, utshwala nokubhema kuthiye inqubo nokwenziwa umzimba isici. Ukuze ukwakha amathambo okuqukethwe phosphorus ebalulekile ukudla, ikakhulukazi, i-calcium-phosphorus isilinganiso.

Calcium ukudla ungumthombo Ubuningi obanele izidingo timphawu umzimba, uma umuntu esidla ezihlukahlukene izinga. Uma lokhu kungenzeki, kubalulekile ukusebenzisa calcium supplements, kodwa kuphela emva kokubonisana udokotela wakho (futhi uma uludinga). Ngokuvamile, i-calcium ukuntula kalula wakhuzwa Ukudla.