Wonke umntu uyazi ukuba i-microelement ebalulekileyo yamathambo yi- calcium . Nangona kunjalo, kunye ne-calcium enye amathambo ayayi kuba "agcwele". Kukho amaninzi amanqanaba kunye neendlela eziphuculweyo zokunceda ukufumana i-calcium, kunye nokwenza neminye imisebenzi emininzi ukuqinisa nokondla izicubu zethambo. Ngenxa yoko, sibabiza bonke iqela lamavithamini ngamathambo.
Kwenzeka ntoni xa kunqongophala kwamavithamini?
Isibonakaliso sokuqala sokungabikho kwamavithamini amathambo kunye namalungu angama-osteoporosis kubantu abadala kunye neengxowa kubantwana. Amathambo aphulukanga ngesizathu, ukusuka kumonakalo omncinci. Iimpawu zesifuba zihamba njengomthi obolileyo, amaqanda amazinyo ayancipha, amazinyo aphuka, iinwele kunye nezipikili ziba nzima. Isizathu asikho nje ukusilela kwe-calcium, kodwa kunye ne-vitamin C (ngokungaqhelekanga). Ngawaphi amavithamini adingekayo amathambo kunye nesimo sengqondo kwisithambo somzimba we-ascorbic acid, ufunde ngezantsi.
I-calcium, i-magnesium, i-phosphorus, iivithamini A kunye no-D
Eli qela lijongene nokufaniswa kwe-calcium. Akumangalisi ukuba igama le-vitamin D li-calciferol, oko kuthetha ukuthwala i-calcium. I-vitamin A, i-phosphorus kunye ne-magnesium ithatha inxaxheba kwaye ilawula ukutyalwa kwe-calcium emathunjini, kwaye iphinde ixhase (kunye nezinye izityeli) ukufakwa kwimiqulu ye-collagen yamathambo.
Vitamin C
Ekubeni sithetha nge-collagen, makhe sikhumbule ngubani othabatha inxaxheba kuyo. Kungenxa yokwakhiwa kwe-collagen ascorbic acid eyenziwe kumavithamini ukuqinisa amathambo. Ikunceda ukuvelisa i-collagen, eyona yindawo engqongileyo yokuqokelela i-saleral amaminerti, kodwa iyanciphisa kwaye inonakalise ithambo phezu kwefuthe.
IiVithamini zeqela B
Kuluhlu, yiziphi iivithamini ezifunekayo kumathambo, awukwazi ukushiya ukukhankanya "ukuqokelela". B1, B2, B6 - kwinkqubo yenzwa, iB2, B5, B12 - ye-hematopoiesis. Ukuqhagamshelana apha "ngaphantsi komhlaba": xa ezi vithamini zifutshane, uvakalelo lweethambo zethambo luphazamiseka, "ukudibanisa" lwalo ngengqondo, kuba impembelelo yesibindi kufuneka isasazwe ngento ethile. Kwaye iivithamini zenkqubo yokujikeleza zifunekayo ukwenzela ukubunjwa kweempahla eziqinileyo kunye nomsebenzi wazo ozinzile, oya kuvumela ukunyusa izicubu zethambo ngokuqhubekayo.
Imenyu
Ngoku ungagqiba konke okufunayo ukutya ukuze uzalise umzimba kunye namavithamini ezinwele kunye namathambo:
- i-vitamin A - izaqathe, i-apricot, i-persimmons, i-peas eluhlaza;
- i-vitamin D - ivenkile zasemanzini, i-nati, i-caviar, amaqanda;
- i-vitamin C - isipinashi, inja yavuka, ulwandle lwe-buckthorn, i-kiwi, izithelo ze-citrus;
- iimveliso zobisi, i-sea kale, i-sauerkraut, ivenkile yezilwanyana;
- i-phosphorus - ushizi, inkukhu, isibindi, iintso, izityalo;
- izithelo ezomileyo , i-bran, ingqolowa.
Uluhlu lwezilwanyana zamathambo:
- Vitrum Vitamin D3;
- I-calcium D3 enyanzelisayo;
- I-calcium + i-vithamini C;
- Orthomol Artro kunye;
- IOrmolol Rheumat;
- Orthomol Tendo;
- Vialine Calcium;
- Vitrum osteomag;
- I-Doppelgerz Magnesium + i-calcium esebenzayo;
- Kalkohel;
- Calcemin phambili;
- I-calcium D3 yentaba;
- I-calcium + magnesium.