Xa abantu becinga nge-calcium, mhlawumbi bacinga ngeglasi enkulu yobisi. Nangona ubisi luyimithombo emihle ye-calcium, i-yogurt, i-tofu, intlanzi ekheniweyo, kunye nobisi olusekelwe kwizityalo eziqinisiweyo lukwatyebile kwi-calcium. Okumangalisayo kukuba, nemifuno eluhlaza enamagqabi kunye ne-broccoli ziqulathe i-calcium encinci ekutyeni kwazo. Nangona kunjalo, ukuba awufumani ukutya okwaneleyo okune-calcium eninzi, ugqirha wakho unokucebisa izongezo ze-calcium ukuhlangabezana neemfuno zakho zemihla ngemihla kunye nokugcina impilo yamathambo.
Ngokutsho kukaKristen Hruszak, ingcali yokutya ebhalisiweyo kunye nomsunguli weNutrition for Seniors, ukutya i-calcium eyaneleyo imihla ngemihla akugcini nje ngokuqinisa amathambo namazinyo kodwa kudlala indima ebalulekileyo ekuqineni kwegazi, ukuxinana kwemisipha, ukulawulwa kwesantya sentliziyo, kunye nokusebenza kwenkqubo yemithambo-luvo. Ucacisa ukuba uninzi lwe-calcium lugcinwa emathanjeni, kwaye umzimba uhlala usebenzisa kwaye uzalise iivenkile zawo ze-calcium ukuxhasa le misebenzi ibalulekileyo kunye nokugcina ibhalansi. Ngethamsanqa, unokunceda ekuzaliseni iivenkile zakho ze-calcium ngokulungelelanisa ukutya kwakho kunye nokuthatha izongezo ze-calcium. Nangona kunjalo, ixesha lezongezo zakho ze-calcium libalulekile ukuze usebenze kakuhle. Qhubeka ufunda ukuze ufunde indlela yokwandisa ukufunxwa kwezongezo ze-calcium.
Njengoko sikhula, amandla omzimba wethu okufunxa i-calcium ayancipha kancinci kancinci. UGrushak ucacisa ukuba ukufunxa i-calcium emathunjini kuxhomekeke kakhulu kubukho be-vitamin D esebenzayo, i-calcitriol. Izintso zidlala indima ebalulekileyo ekuguquleni i-vitamin D ibe yi-calcitriol. Nangona kunjalo, ngokukhula, ukusebenza kakuhle kokuguqulwa kwezintso kunokuncipha, okukhokelela ekunciphiseni ukufunxa i-calcium kunye nomngcipheko wokulahleka kwamathambo. Ke ngoko, abantu abadala kufuneka batye i-calcium eninzi kunamanye amaqela abantu abadala ukuthintela ukunqongophala kwe-calcium kunye nokugcina impilo yamathambo.
Ngexesha lokuya exesheni, amanqanaba e-estrogen ayehla, nto leyo echaphazela kakubi impilo yamathambo. I-estrogen idlala indima ebalulekileyo ekugcineni uxinano lwamathambo kunye namandla ngokukhuthaza ukufunxwa kwe-calcium, ukwakheka kwamathambo, kunye nokuthintela ukufunxwa kwamathambo. Ukwehla kwamanqanaba e-estrogen kunokukhokelela ekulahlekelweni kwamathambo kwaye kwandise umngcipheko we-osteoporosis. Ukuba ufikelela kwixesha lokuya exesheni okanye ufikelela kwixesha lokuya exesheni, qiniseka ukuba ufumana i-calcium eyaneleyo ekutyeni kwakho.
Iindidi ezahlukeneyo zezongezo zekhalsiyam kwiindlela ezahlukeneyo ziyafumaneka kwiishelufu zevenkile. Ezona zixhaphakileyo ziquka i-calcium carbonate, i-calcium citrate, i-calcium gluconate, kunye ne-calcium lactate. UKhrushchak uthi kwezi ndlela, i-calcium citrate, i-calcium lactate, kunye ne-calcium gluconate zifunxwa lula kwaye zinyamezela ngcono kune-calcium carbonate.
Ukusela izongezo zekhalsiyam kunye nokutya kunokuchaphazela ukufunxwa kwazo kunye nokusebenza kwazo. I-Khrushak ithi i-calcium citrate, i-calcium lactate, kunye ne-calcium gluconate zifunxwa lula nangaliphi na ixesha losuku kwaye zinokuthathwa esiswini esingenanto okanye kunye nokutya. Kwelinye icala, ukuba uthatha i-calcium carbonate, kufuneka ithathwe kunye okanye emva kokutya ukuphucula ukufunxwa. Oku kunokunciphisa amathuba okuba neziphumo ebezingalindelekanga zesisu ezifana nokudumba, ukurhawuzelela, okanye ukuqhina.
Nangona kunjalo, uhlobo lokutya olutyiwayo lunokuchaphazela ukufunxwa kwekhalsiyam. Umzekelo, ii-phytates, iikhompawundi zezityalo ezifumaneka kwi-bran, amandongomane, iinkozo ezipheleleyo, iimbotyi ezomisiweyo, kunye nembewu, zinokubophana nekhalsiyam, zithintele ukufunxwa kwayo, ucacisa uHrushak. Ngokufanayo, ii-oxalates, ezifumaneka kwi-rhubarb, ispinatshi, amandongomane, kunye neti, zinokuba nefuthe elifanayo. Ukuntywila iimbotyi ezomisiweyo kunye nokupheka oku kutya kunokunciphisa imiphumo yazo—okanye ukuthatha izongezo zekhalsiyam ngokwahlukileyo kokutya okutyebileyo kwezi zithako.
Amanye amayeza anokuphazamisana nokufunxwa kwekhalsiyam. Ngokukodwa, ii-glucocorticoids ezifana ne-prednisone zinokunciphisa ukufunxwa kwekhalsiyam. UHrushak uthi ukuze kufunxwe kakuhle, kucetyiswa ukuba kuthathwe izongezo zekhalsiyam iiyure ezimbini ukuya kwezine ngaphandle kwala mayeza. Amanye amayeza anokusebenzisana kakubi nezongezo zekhalsiyam aquka i-lithium, i-quinolone antibiotics, i-dolutegravir, kunye ne-levothyroxine. Ukuba uthatha izongezo zekhalsiyam kunye naliphi na iyeza elikhankanyiweyo apha ngasentla, qhagamshelana nogqirha wakho ukuze ubone ukuba amanqanaba akho ekhalsiyam egazini kufuneka ajongwe na.
Ukuze isebenze kakuhle, izongezo zekhalsiyam zisetyenziswa kakuhle kunye nevithamini D, imagnesium, kunye nevithamini K. Intsebenziswano enamandla phakathi kwevithamini D kunye nekhalsiyam iyaziwa kakuhle—zifana neenkwenkwezi zefilimu ye-strong-bones. Imagnesium idlala indima exhasayo, inceda ekuvuseleleni ivithamini D. Ivithamini K, edlala indima ebalulekileyo, nayo ayifanele ijongwe. Ivithamini K (ingakumbi ivithamini K2) ivuselela iiproteni ezifunekayo ekusetyenzisweni kwamathambo. Le nkqubo ikwanceda ekuthinteleni ukuqiniswa kwemithambo yegazi, okunxulunyaniswa nesifo sentliziyo. Ukutya ngokwaneleyo ivithamini D, imagnesium, ivithamini K, kunye nekhalsiyam kunokuphucula kakhulu impilo yamathambo kunye nokuphila kakuhle.
Ukuze kunyuswe kakhulu izongezo zekhalsiyam, uGrushak ucebisa oku kulandelayo:
Musa ukuthatha ngaphezu kwe-500-600 mg yezithako zekhalsiyam ngexesha. Iidosi ezincinci zifunxwa lula. Vumela ubuncinane iiyure ezine phakathi kweedosi.
Nangona i-calcium citrate, i-calcium lactate, kunye ne-calcium gluconate zihlala zifunxwa kakuhle nokuba zithathwa kunye nokutya okanye ngaphandle kokutya, ukuzithatha kunye ne-vitamin D kuneenzuzo ezongezelelweyo. Oku kungenxa yokuba amafutha ekutyeni anokuphucula ukufunxwa kwe-vitamin D. Isiphumo? Ukufunxwa kwe-calcium okuphuculweyo.
Xa uthatha izongezo zekhalsiyam, kufuneka uphephe ukutya okune-oxalic kunye ne-phytic acid eninzi, kunye ne-caffeine eninzi.
Ukuze ufumane amandla aphezulu e-calcium supplements, cinga ngomthamo, ukutya okutyayo ngelixa usela, kunye nayo nayiphi na eminye imithi oyithathayo. Nangona i-calcium citrate, i-calcium lactate, kunye ne-calcium gluconate zinokuthathwa ungatyanga okanye xa usitya, nangamaxesha ahlukeneyo emini, ukuzithatha kunye nokutya, ingakumbi ukutya okutyebileyo kwi-vitamin D, kuya kuqinisekisa ukusebenza okuphezulu. Kwakhona, qiniseka ukuba ufumana i-magnesium kunye ne-vitamin K eyaneleyo ekutyeni kwakho. Ukuba usela izongezo ze-calcium, qhagamshelana nogqirha wakho ukuze ufumane iingcebiso ezenzelwe iimfuno zakho zempilo.
Ixesha leposi: Disemba-31-2025