Sengoli: Tamara Smith
Letsatsi La Creation: 23 Pherekhong 2021
Ntlafatsa Letsatsi: 4 November 2024
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Litaba

Calcium ke diminerale ea bohlokoa bakeng sa kaho le tlhokomelo ea masapo le meno, ntle le ho ba bohlokoa haholo bakeng sa ho honyela ha mesifa le phetiso ea tšusumetso ea methapo.

Hobane e sebelisoa haholo ke 'mele, ho bohlokoa hore calcium e kenngoe ka bongata bo lekaneng, haholo nakong ea bongoana, joalo ka nakong ena ea bophelo moo masapo le meno li thehoang, tseo nakong e tlang li ka sebetsang joalo ka pokello ea calcium maemong a bokooa.

Mesebetsi ea calcium

Calcium e kenya letsoho metabolism ea lisele tsohle 'meleng, ho etsa mesebetsi e kang:

  1. Matlafatsa le ho fa sebopeho lesapo le meno;
  2. Kenya letsoho ho hoamang hoa mali;
  3. Ho fetisa litšusumetso tsa methapo;
  4. Lumella ho qhibiliha ha mesifa;
  5. Boloka mali a leka-lekana pH;

Hobane e sebelisoa haholo 'meleng, ho ja calcium e tlase ho ka baka khaello ea diminerale ena, e ntan'o ntšoa masapong ho etsa mesebetsi e meng ea eona' meleng. Ha boemo bona bo nka nako e telele, ho ka hlaha mathata a kang osteopenia le lefu la masapo, e leng ho fokolisang masapo. Ithute ho tseba matšoao a khaello ea calcium.


Lijo tse nang le calcium

Calcium e ka fumanoa lijong tse kang lebese, yogurt, chisi le tse ling tse tsoang, hammoho le lisardineng tse entsoeng ka makotikoting, linate tsa Brazil, lialmonde, linate le tofu.

Hore motho e moholo a fihlelle calcium eo a e khothalelitsoeng ka letsatsi, o tlameha ho ja li-200 ml tsa lebese + likhae tse 3 tsa chisi ea Minas + 1 mohlala, ka yogurt ea tlhaho ka letsatsi. Leha ho le joalo, boholo ba nako ha ho hlokahale ho ja lihlahisoa tse ngata tsa lebese ho ba le khalsiamo e lekaneng, kaha nama le meroho e meng li na le bongata ba phepo ena. Bona palo ea khalsiamo lijong.

Ho monya calcium

Hore khalsiamo e kenngoe ka nepo, ho bohlokoa hore e kenngoe ntle le lijo tse nang le k'hafeine, tšepe, e fumanehang haholo nameng, le li-phytates le oxalate, tse teng meroho e joalo ka linaoa le sepinichi.


Ntho e 'ngoe ea bohlokoa bakeng sa ho monngoa ha khalsiamo ke boteng ba Vithamine D, e khothalletsang mala ho monya calcium e kenang le ho eketsa khalsiamo masapong. Leha ho le joalo, ntle le lebese, ke lijo tse fokolang tse nang le vithamine D e ngata, e hlahisoang haholo ha letlalo le pepesitsoe ke letsatsi ntle le ho sebelisa setlolo se sireletsang letlalo letsatsing.

Ntle le lijo, ho ikoetlisa, haholoholo ho kenyelletsa tšusumetso, joalo ka ho matha kapa ho tsamaea, le hona ho eketsa ts'ebetso ea ho monya calcium le ho e hlohlelletsa masapong. Bona malebela a mang ho ntlafatsa ho monya calcium.

Khothaletso ea calcium

Khothaletso ea calcium ka letsatsi e fapana ho latela lilemo, joalo ka ha ho bontšitsoe ka tlase:

  • Lilemo tse 1 ho isa ho tse 3: limiligrama tse 500
  • Lilemo tse 4 ho isa ho tse 8: limiligrama tse 800
  • Lilemo tse 9 ho isa ho tse 18: limiligrama tse 1 300
  • Lilemo tse 19 le 50: limiligrama tse 1 000
  • ho tloha lilemong tse 50: limiligrama tse 1 200
  • Bakhachane ho fihlela lilemo tse 18: limiligrama tse 1,300
  • Bakhachane kamora lilemo tse 18: limiligrama tse 1 000

Bongoana ke karolo ea bophelo eo ho eona calcium e leng bohlokoa bakeng sa ho theha masapo a tiileng, a tiileng le ho hola halelele le ho pharalla, ntle le nako ea popo ea meno. Ho se ho fetile lilemo tse 50, tlhoko ea khalsiamo ea eketseha ho thibela mathata a kang lefu la masapo, le atileng haholo ho basali kamora ho khaotsa ho ilela khoeli.


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