Ukukhulelwa yisikhathi esibucayi lapho uqinisekisa ukuthi ukudla okufanele kubalulekile kubo bobabili umama nomntwana osakhulayo. I-calcium, iminerali ebalulekile, idlala indima ebalulekile ekusekeleni ukukhula nokuthuthukiswa kwamathambo, amazinyo, imisipha nezinzwa zomntwana. Kuyasiza futhi ukugcina impilo yamathambo kamama ngesikhathi sokukhulelwa nangale kwalokho. Nakuba ngokuvamile kunconywa ukuhlangabezana nezidingo zakho zokudla okunomsoco ngokudla okulinganiselayo, kunezimo lapho ukuthatha isithasiselo se-calcium ngesikhathi sokukhulelwa kungase kube yinzuzo. Ake sihlole lesi sihloko ngokuqhubekayo.
Ukubaluleka kweCalcium Ngesikhathi Sokukhulelwa
I-calcium iyiminerali ebalulekile esiza ekwakhekeni nasekuqiniseni amathambo namazinyo engane. Iphinde ibe nendima ebalulekile ekukhuleni kwenhliziyo, izicubu nezinzwa zomntwana. Ngaphezu kwalokho, i-calcium iyadingeka ukuze imisipha, imizwa, nezinqubo zokujiyisa kwegazi kumama kusebenze kahle. Ngesikhathi sokukhulelwa, isidingo se-calcium siyanda njengoba isimiso samathambo somntwana sikhula ngokushesha. Uma i-calcium kamama inganele, umzimba wakhe ungase ukhiphe i-calcium emathanjeni akhe, okungase kube sengozini emathanjeni akhe.
Ukuhlangabezana Nezidingo Ze-Calcium Ngokudla
Ezimweni eziningi, kungenzeka ukuhlangabezana nezidingo zakho ze-calcium ngokudla okunomsoco. Imithombo emihle yokudla ye-calcium ihlanganisa imikhiqizo yobisi (ubisi, ushizi, iyogathi), imifino eluhlaza (njengesipinashi ne-kale), i-tofu, ama-alimondi, imbewu yesesame, nezinye izindlela zobisi olusekelwe ezitshalweni eziqinile. Ngokuhlanganisa lokhu kudla okune-calcium eningi ekudleni nasekudleni kwakho okulula, ungakwazi ukusekela ukudla kwakho kwe-calcium ngaphandle kwesidingo sezithako zokudla.
Nini Yokucabangela Isengezo seCalcium
Nakuba ukudla okulinganiselayo kufanele kube umthombo oyinhloko we-calcium ngesikhathi sokukhulelwa, kunezimo lapho kungase kunconywe isithasiselo se-calcium:
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Imikhawulo Yokudla: Uma unemikhawulo yokudla noma izintandokazi ezinciphisa ukudla kwakho okucebile nge-calcium, njengokungabekezelelani kwe-lactose noma ukulandela ukudla kwe-vegan, kungase kube inselele ukuthola i-calcium eyanele emithonjeni yokudla kuphela. Ezimweni ezinjalo, i-calcium supplement ingasiza ukuvala igebe.
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Ukuthatha I-calcium Ephansi: Uma umhlinzeki wakho wokunakekelwa kwezempilo enquma ukuthi ukudla kwakho kwe-calcium kuhlala kungaphansi kwamazinga anconyiwe, naphezu kwemizamo yokusebenzisa ukudla okucebile nge-calcium, angase asikisele isithasiselo se-calcium ukuze uqinisekise ukuthi uhlangabezana nezidingo zakho zansuku zonke.
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Izimo Zezokwelapha: Izimo ezithile zezokwelapha, ezifana nomfutho wegazi ophakeme wokukhulelwa noma i-preeclampsia, zingase zidinge i-calcium eyengeziwe njengengxenye yohlelo lokwelapha. Kubalulekile ukulandela izincomo zomhlinzeki wakho wokunakekelwa kwezempilo kulezi zimo.
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Ukukhulelwa Okuningi: Uma uthwele amawele noma iziphindaphinda, izidingo zakho ze-calcium zingase zibe phezulu kunokukhulelwa kwe-singleton. Umhlinzeki wakho wokunakekelwa kwezempilo uzohlola izidingo zakho ezithile futhi angase ancome isithasiselo se-calcium ngendlela efanele.
Ukukhetha Isengezo seCalcium
Uma wena nomhlinzeki wakho wokunakekelwa kwezempilo ninquma ukuthi i-calcium supplement iyadingeka, kunezici ezimbalwa okufanele uzicabangele lapho ukhetha eyodwa:
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I-Calcium Carbonate vs. Calcium Citrate: Zombili izinhlobo zezithako ze-calcium zimuncwa kahle umzimba. I-calcium carbonate ivamise ukubiza kancane, kodwa idinga i-asidi yesisu eyanele ukuze imunce kahle. Ngakolunye uhlangothi, i-calcium citrate ilula ukumunca futhi kungase kube ukukhetha okungcono uma wehlise i-asidi esiswini noma uthatha imithi yokunciphisa i-asidi.
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Umthamo kanye Nesikhathi: Umhlinzeki wakho wokunakekelwa kwezempilo uzonquma umthamo ofanele we-calcium supplement ngokusekelwe ezidingweni zakho ezithile. Kubalulekile ukulandela imiyalelo yabo mayelana nemithamo kanye nesikhathi sokumunca kahle.
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Ikhwalithi Nokuphepha: Khetha uhlobo oluthembekile lwesithasiselo se-calcium esihlolwe ikhwalithi nokuphepha. Bheka izithasiselo ezihloliwe zaphinde zaqinisekiswa.
Xhumana Nomhlinzeki Wakho Wokunakekelwa Kwezempilo
Ngaphambi kokuqala noma yisiphi isithako se-calcium noma ukwenza izinguquko ezibalulekile ekudleni ngesikhathi sokukhulelwa, kubalulekile ukuthintana nomhlinzeki wakho wezempilo. Bazohlola izidingo zakho ngazinye, bacabangele noma yiziphi izimo zezokwelapha ezikhona noma imithi okungenzeka ukuthi uyayidla, futhi banikeze izincomo eziqondene nawe.
Isiphetho
I-calcium iyiminerali ebalulekile ngesikhathi sokukhulelwa, esekela ukukhula kwamathambo, amazinyo, imisipha, nezinzwa zengane. Nakuba ngokuvamile kunconywa ukuhlangabezana nezidingo zakho ze-calcium ngokudla okunomsoco, kunezimo lapho kungase kudingeke khona isithasiselo se-calcium. Uma unemikhawulo yokudla, ukuthatha i-calcium ephansi, izimo zezokwelapha, noma uphethe iziphindaphinda, ukubonisana nomhlinzeki wakho wezempilo kungasiza ekunqumeni ukuthi isithasiselo se-calcium sikulungele yini. Khumbula, umgomo uwukuqinisekisa ukuthi wena kanye nengane yakho nithola i-calcium eyanele ukuze nibe nokukhulelwa okunempilo.
