Uma abantu becabanga nge-calcium, cishe bacabanga ngengilazi enkulu yobisi. Nakuba ubisi luwumthombo omuhle kakhulu we-calcium, i-yogurt, i-tofu, inhlanzi ekheniwe, kanye nobisi olusekelwe ezitshalweni oluqinisiwe nakho kucebile nge-calcium. Okumangazayo ukuthi ngisho nemifino eluhlaza enamaqabunga kanye ne-broccoli kuqukethe inani elincane le-calcium ekudleni kwabo. Kodwa-ke, uma ungakutholi ukudla okwanele okucebile nge-calcium, udokotela wakho angase akuncomele izithako ze-calcium ukuze kuhlangatshezwane nezidingo zakho zansuku zonke futhi kugcinwe impilo yamathambo.
Ngokusho kukaKristen Hruszak, isazi sokudla esibhalisiwe kanye nomsunguli we-Nutrition for Seniors, ukudla i-calcium eyanele nsuku zonke akugcini nje ngokuqinisa amathambo namazinyo kodwa futhi kudlala indima ebalulekile ekuqineni kwegazi, ukuqina kwemisipha, ukulawulwa kwesilinganiso senhliziyo, kanye nokusebenza kwesimiso sezinzwa. Uchaza ukuthi iningi le-calcium ligcinwa emathanjeni, futhi umzimba usebenzisa futhi ugcwalisa izitolo zawo ze-calcium njalo ukuze usekele le misebenzi ebalulekile futhi ugcine ibhalansi. Ngenhlanhla, ungasiza ekugcwaliseni izitolo zakho ze-calcium ngokushintsha ukudla kwakho kanye nokuthatha izithasiselo ze-calcium. Kodwa-ke, isikhathi sezithasiselo zakho ze-calcium sibalulekile ukuze kusebenze kahle kakhulu. Qhubeka ufunda ukuze ufunde ukuthi ungakhulisa kanjani ukumuncwa kwezithasiselo ze-calcium.
Njengoba siguga, ikhono lemizimba yethu lokumunca i-calcium liyehla kancane kancane. UGrushak uchaza ukuthi ukumunca i-calcium emathunjini kuncike kakhulu ekubeni khona kwe-vitamin D esebenzayo, i-calcitriol. Izinso zidlala indima ebalulekile ekuguquleni i-vitamin D ibe yi-calcitriol. Kodwa-ke, njengoba iminyaka ikhula, ukusebenza kahle kokuguqulwa kwezinso kungancipha, okuholela ekunciphiseni ukumunca i-calcium kanye nengozi eyengeziwe yokulahlekelwa amathambo. Ngakho-ke, abantu abadala kudingeka badle i-calcium eningi kunamanye amaqembu abantu abadala ukuze bavimbele ukuntuleka kwe-calcium futhi balondoloze impilo yamathambo.
Ngesikhathi sokunqamuka kokuya esikhathini, amazinga e-estrogen ayancipha, okuthinta kabi impilo yamathambo. I-estrogen idlala indima ebalulekile ekugcineni ukuqina kwamathambo namandla ngokukhuthaza ukumuncwa kwe-calcium, ukwakheka kwamathambo, nokuvimbela ukumuncwa kwamathambo. Ukwehla kwamazinga e-estrogen kungaholela ekulahlekelweni kwamathambo futhi kwandise ingozi ye-osteoporosis. Uma usesikhathini sokunqamuka kokuya esikhathini noma usunqamuka kokuya esikhathini, qiniseka ukuthi uthola i-calcium eyanele ekudleni kwakho.
Kunezinhlobo eziningi zezithako ze-calcium ngezindlela ezahlukene ezitholakala emashalofini ezitolo. Ezivame kakhulu zifaka phakathi i-calcium carbonate, i-calcium citrate, i-calcium gluconate, kanye ne-calcium lactate. UKhrushchak uthi kulezi zinketho, i-calcium citrate, i-calcium lactate, kanye ne-calcium gluconate zimuncwa kalula futhi zibekezelelwa kangcono kune-calcium carbonate.
Ukuthatha izithasiselo ze-calcium ngokudla kungathinta ukumuncwa kwazo kanye nokusebenza kwazo. I-Khrushak ithi i-calcium citrate, i-calcium lactate, kanye ne-calcium gluconate zimuncwa kalula nganoma yisiphi isikhathi sosuku futhi zingathathwa esiswini esingenalutho noma ngokudla. Ngakolunye uhlangothi, uma uthatha i-calcium carbonate, kufanele ithathwe kanye noma ngokushesha ngemva kokudla ukuze kuthuthukiswe ukumuncwa. Lokhu kunganciphisa namathuba emiphumela emibi yesisu njengokuqunjelwa, ukuqunjelwa, noma ukuqunjelwa.
Kodwa-ke, uhlobo lokudla oludliwayo lungathinta nokumuncwa kwe-calcium. Isibonelo, ama-phytates, izakhi zezitshalo ezitholakala ku-bran, amantongomane, okusanhlamvu okuphelele, ubhontshisi owomisiwe, kanye nembewu, zingabopha i-calcium, zivimbele ukumuncwa kwayo, kuchaza uHrushak. Ngokufanayo, ama-oxalates, atholakala ku-rhubarb, isipinashi, amantongomane, kanye netiye, angaba nomphumela ofanayo. Ukucwilisa ubhontshisi owomisiwe nokupheka lokhu kudla kunganciphisa imiphumela yako—noma ukuthatha izithasiselo ze-calcium ngokwehlukana nokudla okucebile kulezi zithako.
Imithi ethile ingaphazamisa ukumuncwa kwe-calcium. Ikakhulukazi, ama-glucocorticoids afana ne-prednisone anganciphisa ukumuncwa kwe-calcium. U-Hrushak uthi ukuze kumuncwe kahle, ngokuvamile kunconywa ukuthatha izithasiselo ze-calcium amahora amabili kuya kwamane ngaphandle kwale mithi. Eminye imithi engasebenzisana kabi nezithasiselo ze-calcium ifaka phakathi i-lithium, ama-antibiotic e-quinolone, i-dolutegravir, ne-levothyroxine. Uma uthatha izithasiselo ze-calcium kanye nanoma yimiphi imithi eshiwo ngenhla, xhumana nodokotela wakho ukuze unqume ukuthi amazinga akho e-calcium egazini adinga yini ukubhekwa.
Ukuze kusebenze kahle kakhulu, izithasiselo ze-calcium zisetshenziswa kangcono nge-vitamin D, i-magnesium, kanye ne-vitamin K. Ukusebenzisana okunamandla phakathi kwe-vitamin D ne-calcium kwaziwa kahle—zifana nezinkanyezi ze-movie ye-strong-bones. I-magnesium idlala indima esekelayo, isiza ekusebenzeni kwe-vitamin D. I-Vitamin K, edlala indima ebalulekile, akufanele inganakwa. I-Vitamin K (ikakhulukazi i-vitamin K2) ivuselela amaprotheni adingekayo ukuze kube namaminerali emathanjeni. Le nqubo iyasiza futhi ekuvimbeleni ukugcwala kwemithambo yegazi, okuhlobene kakhulu nesifo senhliziyo. Ukudla okwanele kwe-vitamin D, i-magnesium, i-vitamin K, kanye ne-calcium kungathuthukisa kakhulu impilo yamathambo kanye nenhlalakahle iyonke.
Ukuze kukhuliswe ukumuncwa kwe-calcium supplements, uGrushak uncoma okulandelayo:
Ungathathi ngaphezu kuka-500-600 mg wezithako ze-calcium ngesikhathi esisodwa. Imithamo emincane imuncwa kalula. Vumela okungenani amahora amane phakathi kwemithamo.
Nakuba i-calcium citrate, i-calcium lactate, kanye ne-calcium gluconate ngokuvamile kumuncwa kahle kungakhathaliseki ukuthi kuthathwa nokudla noma cha, ukuzithatha kanye ne-vitamin D kunikeza izinzuzo ezengeziwe. Lokhu kungenxa yokuthi amafutha ekudleni angathuthukisa ukumuncwa kwe-vitamin D. Umphumela? Ukumuncwa kwe-calcium okuthuthukisiwe.
Uma uthatha izithasiselo ze-calcium, kufanele ugweme ukudla okune-oxalic kanye ne-phytic acid eningi, kanye ne-caffeine eningi.
Ukuze wandise ukusebenza kahle kwezithasiselo ze-calcium, cabanga ngomthamo, ukudla okudlayo ngenkathi uzithatha, kanye nanoma yimiphi eminye imithi oyithathayo. Ngenkathi i-calcium citrate, i-calcium lactate, kanye ne-calcium gluconate kungathathwa esiswini esingenalutho noma ngokudla, nangezikhathi ezahlukene zosuku, ukuzithatha nokudla, ikakhulukazi ukudla okunothe nge-vitamin D, kuzoqinisekisa ukusebenza kahle kakhulu. Futhi, qiniseka ukuthi uthola i-magnesium ne-vitamin K eyanele ekudleni kwakho. Uma uthatha izithasiselo ze-calcium, xhumana nodokotela wakho ukuze uthole izincomo ezenzelwe izidingo zakho zezempilo.
Isikhathi sokuthunyelwe: Disemba 31-2025