ICalcium kunye neVitamin D yeMpilo eyiThambo eyiyo

I-calcium kunye neVitamin D yempilo efanelekileyo yethambo. Amathambo omzimba / inkqubo yamathambo iqulethe inani elikhulu lecalcium. Phantse kwi-100% yecalcium yomzimba esemathanjeni. ikhalsiyam sisondlo ukuba unceda umzimba ukwakha / ukulungisa amathambo.

Oku kuthetha ukuba umntu ufuna i-calcium eyaneleyo ngalo lonke ixesha lokudla kwakhe amathambo asempilweni. Abantu abane-osteoporosis banokwanda kokuqhekeka, oko kuthetha ukuba kubaluleke ngakumbi ukuba nexabiso elifanelekileyo le-calcium.

Nangona kunjalo, i Umzimba ukwadinga ivithamin D eyaneleyo yokufunxa ngokufanelekileyo i-calcium. Xa umzimba ungenayo i-vitamin D eyaneleyo, umzimba awuyi kukwazi ukusebenzisa yonke i-calcium engenayo. Ukugcina impilo yethambo kufuna ukugcina umkhondo we-calcium kunye ne-vitamin D yokutya.

ikhalsiyam

Yimalini calcium iimfuno zomzimba zixhomekeka kwizinto ezahlukeneyo, kubandakanya iminyaka. Uluhlu zingcebiso ezisisiseko zokuthatha i-calcium ngokobudala, kodwa abantu kufuneka bathethe nogqirha malunga nokuba ingakanani i-calcium ebalungeleyo yonke imihla. �

Abantwana naBantu abaDala

• 1-3 iminyaka yobudala 500mg
• 4-8 iminyaka yobudala 800mg
• 9-18 iminyaka yobudala 1,300mg

Amadoda Adult and Women

• 19-49 iminyaka yobudala 1,000mg
• 50+ iminyaka yobudala 1,200mg

Abafazi abakhulelweyo kunye nokuncancisa

• phantsi 18 iminyaka yobudala 1,300mg
• 19 + iminyaka yobudala 1,000mg

Oku kunokukunceda ufumane umbono ngokubanzi wokuba ingakanani i-calcium efunekayo yonke imihla. Eyona ndlela yokufumana ikhalsiyam eyaneleyo ngento edliwayo neselwa rhoqo. Nazi ezinye izinto zokutya ezinikezela ngesixa esifanelekileyo secalcium:

• Broccoli ephekiweyo 60mg kwi-8 oz.
• Ijusi yeziqhamo eneCalcium eyongeziweyo 200-260mg kwi-6 oz.
• Amafutha asezantsi kunye ne-Skim Milk 300mg kwi-8 oz.
• I-Yogurt yeThafa elinamafutha asezantsi 415mg kwi-8 oz.
• Isonka samasi saseSwitzerland 220-270mg kwi-1 oz.

Olu ke luqikelelo lwexabiso le-calcium koku kutya kukunikezelayo. Ngalo lonke ixesha jonga iilebheli zokutya ukufumana inombolo echanekileyo. Le yimizekelo nje yokutya okunokunceda ukuhlangabezana neemfuno zekhalsiyam yosuku. Ukuba awukwazi ukufumana i-calcium eyaneleyo ekudleni, izongezo zingathathwa ukuqinisekisa ukuba ixabiso elifanelekileyo lidibeneyo.

An Umzekelo wokungakwazi ukufumana isixa esifanelekileyo ngabantu abanganyamezelani ne-lactose. Oku kunokuba ngumceli mngeni wokufumana i-calcium efunekayo. Kuba Abantu abangafumani calcium ngokwaneleyo kufuneka bathethe nogqirha, isondlo, okanye umqeqeshi wezempilo malunga nezongezelelo. Baya kunceda ukufumana isongezelelo se-calcium kunye nokuba ungathatha malini. Nangona kunjalo, ukufumana i-calcium eninzi kunokuba yingozi kwimpilo yonke. Kungenxa yoko le nto ukufumana eyona ibhalansi kubalulekile.

Vitamin D

Vitamin D yeyona inceda umzimba ukuba uthathe i-calcium. Umzimba wenza ivithamin D xa ungaphandle elangeni. Esi sizathu esifanelekileyo sokuphuma ngaphandle rhoqo. Imizuzu eli-15 yokuchaphazeleka elangeni yonke imihla iya kukonyusa imveliso ye-vitamin D. Abanye abantu abakwazi ukwenza i-vitamin D eyaneleyo, nokuba kuninzi kangakanani ukukhanya kwelanga. Nangona kunjalo, iVitamin D ikwafumaneka kwizidlo ezahlukeneyo ezinje:

• Amaqanda amaqanda
• I-Vitamin D-Milk enqatyisiweyo
• Iintlanzi ezinamanqatha - isalmon, isardadi
• Ibindi
• Ukutya okuziinkozo kwasekuseni okunempilo

Abanye abantu, kunokuba ngumceli mngeni wokufumana ivithamin D eyaneleyo. Kukho izongezo zevithamini D ezinokunceda ukuzalisa iimfuno zemihla ngemihla. Ugqirha unokuxela ukuba ngaba izongezo ziyafuneka na kwiimvavanyo ezahlukeneyo ezinokuthi zixele ukuba ufumana kangakanani uvithamin D emzimbeni. Nazi Iindidi ezimbini zevithamini D ezongezwayo: Bazi I-D3 kunye ne-D2. Uphando lubonisa ukuba i-D3 kunye ne-D2 zombini zilungele amathambo. Kwaye njengekhalsiyam, isixa sevithamin D esifunekayo sixhomekeke kwiminyaka yobudala: �

Abantwana naBantu abaDala

IU imele iiyunithi zamanye amazwe zinjani Uvithamini D ulinganiswa.

• 1-18 iminyaka yobudala 400 IU

Amadoda Adult and Women

• 19-49 iminyaka yobudala 400-800 IU
• 50 + iminyaka yobudala 800-1,000 IU

Abafazi abakhulelweyo kunye nokuncancisa

• Nawuphi na ubudala 400-800 IU

Ukufumana i-calcium eyaneleyo kunye neVitamin D kubalulekile kumathambo asempilweni nasemzimbeni ophilileyo. Umqeqeshi wethu wezondlo kunye nomqeqeshi wezempilo unokukunceda ukuba ubuyele kwindlela efanelekileyo yempilo.

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UGqr Alex Jimenez's Iposti yeBlog

Ubungakanani bolwazi lwethu lukhawulelwe kwi-chiropractic, musculoskeletal, amayeza omzimba, impilo, kunye nemicimbi yezempilo ebuthathaka kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sisebenzisa iinkqubo zempilo kunye nezempilo ukunyanga kunye nenkxaso yokhathalelo lokonzakala okanye ukuphazamiseka kwenkqubo yemisipha. Izithuba zethu, izihloko, izifundo, kunye nokuqonda kugubungela imicimbi yeklinikhi, imiba kunye nezihloko ezinxulumene nokuxhasa ngokuthe ngqo okanye ngokungathanga ngqo kwinqanaba lethu lonyango. *

Iofisi yethu yenze iinzame ezifanelekileyo zokubonelela ngeziqendu ezixhasayo kwaye ichonge uphando olufanelekileyo okanye izifundo ezixhasa izithuba zethu. Senza ikopi yezifundo zophando ezixhasayo ukuba zifumaneke ebhodini nakuluntu xa kuceliwe. Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo malunga nendlela enokunceda ngayo kwisicwangciso esithile sokhathalelo okanye kwinkqubo yonyango; Ke, ukuqhubeka nokuxoxa ngalo mbandela ungentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900. Umboneleli (s) unelayisensi eTexas naseNew Mexico *

Ucaphulo

UFischer, V okqhubekayo. Calcium kunye novithamini D ekuphulukisweni kwethambo kunye nasemva kwethambo emva kwengoziIiseli zaseYurophu kunye nezixhoboIsandi. 35 365-385. 22 Juni. 2018, ikhonkco: 10.22203 / eCM.v035a25