I-calcium ingesinye sezakhi ezibalulekile ekudleni kwakho, kepha uyazi ukuthi yiliphi inani okufanele lithathwe ngosuku lwale mineral?
Isibalo asifani kuwo wonke umuntu, kepha siyehluka kuye ngobulili nobudala. Ngemuva kwalokho, ungathola ukuthi ingakanani i-calcium oyidingayo kuwe:
Izidingo zeCalcium
Izingane kuze kube izinyanga eziyisithupha: ama-milligram angama-6 ngosuku
Izingane ezineminyaka ephakathi kwezingu-7 no-12 ubudala: ama-milligrams angama-260 ngosuku
Izingane eziphakathi kweminyaka engu-1 no-3: ama-milligram angama-700 ngosuku
Izingane ezineminyaka engu-4-8 ubudala: ama-milligram ayi-1,000 XNUMX ngosuku
Izingane eziphakathi kweminyaka engu-9 no-13: ama-milligram angama-1,300 ngosuku
Intsha ephakathi kweminyaka eyi-14 nengu-18: ama-milligram ayi-1,300 ngosuku
Abantu abadala abaneminyaka engu-19 kuya kwengu-50: ama-milligram ayi-1,000 XNUMX ngosuku
Abesifazane abangaphezu kwama-50: 1,200 milligrams ngosuku
Abesilisa abaneminyaka engama-51 kuya kwengama-70: ama-milligram ayi-1,000 XNUMX ngosuku
Amadoda angaphezu kwama-70: 1,200 milligram ngosuku
Izidingo ze-calcium ziphakeme kakhulu phakathi kweminyaka engu-9 no-18, lapho amathambo engena esigabeni sokukhula esibaluleke kunazo zonke empilweni. Kusukela eminyakeni engama-50, abesifazane kufanele basuke ku-1,000 1,200 baye ku-1,000 ngenxa yobungozi be-osteoporosis. Kwabesilisa, inani elinconywayo lingama-milligram ayi-1,200 70 ezimpilweni zabo eziningi, lenyuka laya ku-XNUMX ngemuva kweminyaka engama-XNUMX kanye nokulwa nokulahleka kwamathambo.
Uyini umkhawulo?
Kuze kube yiminyaka engama-50 ubudala, abantu abadala bayelulekwa ukuthi bangeqi kuma-milligram angama-2,500 XNUMX we-calcium ngosuku. Ukuqala eminyakeni yobudala engama-50, inani eliphakeme elinconywe ngochwepheshe ngama-2,000 mg nsuku zonke.
Ukudla okunothe nge-calcium
Ungathola i-calcium ku- ubisi lwesilwane nezinye izindlela zezitshalo eziqiniswe nge-calcium. Eminye imithombo okufanele icatshangwe yi-yogurt, ushizi, okusanhlamvu okuqinisiwe kanye ne-tofu, i-kale, i-broccoli, izinhlanzi ezithile ezinjenge-sardine, ne-salmon.
Ukudlala indima?
Umzimba udinga i- calcium ye- ukukhula nokuqiniswa kwamathambo. Ukujiya kwegazi nokusikwa kwemisipha ngeminye imisebenzi lapho le minerali idlala indima ebalulekile.