Kusukela uneminyaka engama-35, i-calcium iqala ukuhlanza emzimbeni, okungaholela ekutheni i-osteoporosis ne-fractures njalo. Ngakho-ke, kufanelekile ukukhumbula amathiphu ambalwa okuthi ungamqinisa kanjani amathambo, futhi ufunde ukuthi ungagcwalisa kanjani ukulahlekelwa kwezinto ezidingekayo ezincane nezibalo. Akudingekile ukuthatha izidakamizwa zemithi noma izithako zokudla, ngokuvamile kuvame ukulungisa kancane ukudla.
Ingabe kuyadingeka ukuqinisa amathambo?
Ukuguga njalo kuhambisana nokulahlekelwa kwe-calcium eningi kanye nokwehla kwamathambo esithambo. Lokhu kuyiqiniso ikakhulukazi kwabesifazane, ngokusho kocwaningo lwezokwelapha ngemuva kokuya esikhathini sokuya esikhathini, ubulili obuhle buphucwa cishe ingxenye yesiguli samathambo.
Ukuthuthukiswa kwe-osteoporosis akuyona nje ubuhlungu obungapheli emhlane nasemlenzeni. Lesi sifo sinengozi ngokulimala kaningi nokukhubazeka kwamathambo, okuyinkimbinkimbi kunazo zonke futhi kunzima ukuphatha phakathi kwabo kubhekwa njengokuphuka kwentanyeni.
Indlela yokuqinisa imithi amathambo emva kokuphuka?
Ukuhlanganiswa okusebenzayo okusheshayo kwamathambo, kanye nokubuyiswa kwamajoyina kudinga indlela ephelele, kuhlanganise nokusetshenziswa kwemithi evela emaqenjini amaningana okwelapha.
Izidakamizwa ezinamandla ezithintekayo:
1. Ama-multivitamini, izithasiselo eziphilayo ezisebenzayo kanye nama-ejenti ahlangene ne-calcium:
- I-Aquadetry;
- i-citrate, i-carbonate, i-chloride nezinye izinhlanganisela ze-calcium;
- I-Calcium D3-Inxushunxuswe;
- I-Vitrum Calcium Plus.
2. Imithi esekelwe i-chondroitin sulfate:
- I-Teraflex ;
- I-Chondroxide;
- Structum;
- I-Arthra;
- Mukosat;
- I-Chondrolon.
3. Glucosamine. Kutuswa ukuthatha i-glycucosamine sulfate.
4. Imithi nge calcitriol:
- I-osteotriol;
- I-Calcitriol;
- I-Rockaltrol.
5. I-vitamin D. Kungenzeka ukuphuza njengengxenye yezinkimbinkimbi.
6. I-Calcitonin.
7. Fluorides. Kuyafaneleka kunoma yiluphi usawoti we-fluoride.
8. Bisphosphonates :
- I-Alendronate;
- Ibandronate.
9. Imithi yamaHormonal. Ukwelashwa kokufakelwa komzimba kunqunyelwe abesifazane ngesikhathi sokuya esikhathini sokusweleka kwe-estrogen.
Amathanga angakuqinisa kanjani ngokudla kanye namakhambi abantu?
Ukuze wenze kahle ukudla okucebile nge-calcium, kufanele ufake imikhiqizo elandelayo kwimenyu:
- imbewu kanye namantongomane;
- ushizi we-cheddar;
- i-sardine;
- imfucuza;
- ukhilimu omuncu;
- ubisi;
- i-cottage shizi;
- isipinashi;
- ubhontshisi omhlophe;
- i-herring;
- rye kanye nesinkwa esimhlophe;
- i-mackerel;
- Ama-Lobsters;
- izinsuku;
- ushokoledi omnyama;
- umvini omisiwe;
- amaqanda abilisiwe;
- ama-corn flakes;
- squid.
Futhi, isici sokulandelela sitholakala ezitshalweni ezintsha nenkomo.
Kokupheka okuthandwayo, amaqanda amaqanda amaqanda avame ukuphakanyiswa. I-powder enjalo kufanele idliwe nge-1 tsp (ngaphandle kweslayidi) ngemva kokudla, izikhathi ezingu-1 noma ezimbili ngosuku.
Ngaphezu kwalokho, imithi ehlukile ixwayisa ukuba ithathe itiye evamile kanye nekhofi ngezintambo ze-rose, zihlanganisa izithelo ezomile nokuxubana kwezimpande ze-licorice.