I-calcium yenye yezona zondlo ziphambili ekudleni kwakho, kodwa uyazi ukuba yimalini ekufuneka ithathiwe ngosuku lwembiwa?
Inani alifani kuye wonke umntu, kodwa liyahluka ngokuxhomekeka kwisini kunye nobudala. Ke, unokufumanisa ukuba ingakanani ikhalsiyam oyifunayo kwimeko yakho:
Iimfuno zeCalcium
Iintsana ukuya kwiinyanga ezi-6: 200 milligrams ngosuku
Iintsana eziphakathi kweenyanga ezisixhenxe ukuya kwezili-7 ubudala: 12 milligrams ngosuku
Abantwana abaphakathi kweminyaka eyi-1 ukuya kwe-3 ubudala: i-700 milligrams ngosuku
Abantwana abaneminyaka engama-4-8 ubudala: i-1,000 milligrams ngosuku
Abantwana abaphakathi kweminyaka eyi-9 ukuya kwe-13 ubudala: i-1,300 milligrams ngosuku
Abafikisayo phakathi kweminyaka eli-14 ukuya kweli-18: i-1,300 milligrams ngemini
Abantu abadala abaneminyaka eyi-19 ukuya kwengama-50: i-milligram ezili-1,000 XNUMX ngosuku
Abafazi abangaphezu kwama-50: 1,200 milligrams ngosuku
Amadoda aneminyaka engama-51 ukuya kuma-70: 1,000 milligrams ngemini
Amadoda ngaphezulu kwama-70: 1,200 milligrams ngosuku
Izidingo zeCalcium ziphezulu phakathi kweminyaka eyi-9 ukuya kwe-18, xa amathambo engena kwisigaba esibalulekileyo sokukhula kobomi. Ukususela kwiminyaka engama-50, abafazi kufuneka baye kwi-1,000 1,200 ukuya kwi-1,000 ngenxa yomngcipheko we-osteoporosis. Kumadoda, isixa esinconywayo zii-milligram ezili-1,200 zobomi babo bonke, zisonyuka ziye kwi-70 emva kweminyaka engama-XNUMX kunye nokulwa nethambo.
Nguwuphi umda?
Ukufikelela kwiminyaka engama-50 ubudala, Abantu abadala bayacetyiswa ukuba bangadluli kwi-2,500 milligrams calcium ngosuku. Ukusukela kwiminyaka engama-50 ubudala, elona xabiso liphezulu licetyiswayo ziingcali ngama-2,000 XNUMX mg yonke imihla.
Ukutya okunotye ngecalcium
Unokufumana i-calcium kwi Ubisi lwezilwanyana kunye nezinye iindlela zezityalo ezinqatyisiweyo ngecalcium. Eminye imithombo ekufuneka uyiqwalasele yiyogathi, itshizi, ukutya okuziinkozo okuqinisiweyo kunye netofu, i-kale, i-broccoli, iintlanzi ezithile ezifana nesardadi kunye nesalmon.
Ukudlala indima?
Umzimba ufuna ikhalsiyam ukukhula kunye nokomelezwa kwamathambo. Ukujiya kwegazi kunye nokuncipha kwemisipha yenye yemisebenzi apho le minerali idlala indima ebalulekileyo.