I-calcium isakhi esidingekayo emzimbeni ukuze kwakhiwe amazinyo namathambo aqinile. I-calcium iphinde ivumele igazi ukuthi lihlule ngokujwayelekile, imisipha nezinzwa zisebenze kahle, futhi inhliziyo ishaye ngendlela evamile. Iningi le-calcium emzimbeni wakho litholakala ngaphakathi emathanjeni akho.
Ingane yakho ekhulayo idinga inani elikhulu le-calcium ukuze ikhule. Uma ungayidli i-calcium eyanele ukuze usekele izidingo zengane yakho esakhula, umzimba wakho uzothatha i-calcium emathanjeni akho, unciphise ubukhulu bamathambo akho futhi ubeke engcupheni ye-osteoporosis. I-osteoporosis ibangela ukuncipha okukhulu kwethambo, okuholela emathanjeni abuthakathaka, aphuka kalula angaphuka kalula.
Ukukhulelwa yisikhathi esibucayi sokuthi owesifazane adle i-calcium eningi. Kungasiza ukuvimbela umfutho wegazi ophakeme ngenkathi ukhulelwe. Ngisho noma zingekho izinkinga eziba khona ngesikhathi sokukhulelwa, ukuntuleka kwe-calcium eyanele ngalesi sikhathi kunganciphisa amandla amathambo futhi kwandise ingozi yakho ye-osteoporosis kamuva ekuphileni.
- I-US Recommended Daily Allowance (RDA) ye-calcium ngu-1,000 mg ngosuku kwabakhulelwe nabakhulelwe. ukuncelisa abesifazane abaneminyaka engaphezu kuka-18. I-US RDA yamantombazane afika eminyakeni eyi-18 ingu-1,300 mg we-calcium ngosuku. Ungadluli ku-2,500 mg ngosuku.
- Ukudla nokuphuza okungenani ama-servings amane emikhiqizo yobisi kanye nokudla okucebile nge-calcium ngosuku kuzosiza ekuqinisekiseni ukuthi uthola inani elifanele le-calcium ekudleni kwakho kwansuku zonke.
- Imithombo engcono kakhulu ye-calcium imikhiqizo yobisi, kuhlanganise nobisi, ushizi, iyogathi, amasobho kakhilimu, nophudingi. I-calcium iphinde itholakale ekudleni okuhlanganisa imifino eluhlaza (i-broccoli, isipinashi, nemifino), ukudla kwasolwandle, uphizi omisiwe, nobhontshisi. Amanye amajusi kanye ne-tofu enziwe nge-calcium.
- Ivithamini D kuzosiza umzimba wakho usebenzise i-calcium. Khomba amayunithi angama-600 wamazwe ngamazwe (IU) ngosuku kodwa angadluli ku-4,000 IU. Ungathola uvithamini D ngokuchayeka elangeni nangobisi oluqinile, amaqanda, nenhlanzi.
Umthombo https://www.webmd.com/baby/guide/eating-right-when-pregnant#091e9c5e800081c4-3-5
