Ukususela kwiminyaka engama-35, i-calcium iqala ukuhlamba emzimbeni, oko kunokukhokelela ekutheni i-osteoporosis kunye namaqhekeza amaninzi. Ngoko ke, kubalulekile ukukhumbula iingcebiso ezimbalwa malunga nendlela yokuqinisa amathambo, kwaye ufunde indlela yokuzalisa ukusilela kwezinto ezifunekayo ezincinci kunye nezikhetho. Akuyimfuneko ukuthatha izidakamizwa zamachiza okanye izongezo zokutya, kudla ngokwaneleyo nje ukulungisa utshintsho.
Ngaba kuyimfuneko ukuqinisa amathambo?
Ukuguga kuhlala kuhamba kunye nokulahlekelwa kwemali eninzi ye-calcium kunye nokuchithwa kweethambo zamathambo. Oku kuyinyani ngokukhethekileyo kwabasetyhini, ngokutsho kweengcali zonyango emva kokuphuma komzimba, isondo esilungileyo sinqatshelwe malunga nesiqingatha sobunzima bomzimba.
Ukuphuhliswa kwe-osteoporosis akuyona nje intlungu engapheliyo emva nasemlenzeni. Esi sifo sinobungozi ngenxa yokulimala rhoqo kunye nokukhubazeka kwamathambo, okona kunzima kakhulu kwaye kunzima ukuphatha phakathi kwabo kuthathwa njengokwephuka kwentamo yomlenze.
Indlela yokomeleza ngamathumbu amathambo emva kokuphuka?
Ukuhlanganiswa okusebenzayo nangokukhawuleza kweethambo zamathambo, kunye nokubuyiswa kwamalungu kufuneka kudinga indlela epheleleyo, kuquka nokusetyenziswa kwamachiza kumaqela athile amayeza.
Izidakamizwa eziqinileyo zethambo:
1. I-Multivitamines, izithako eziphilayo ezibandakanyekayo kunye nama-agent ahlangeneyo kunye ne-calcium:
- Aquadetry;
- citrate, carbonate, chloride kunye nezinye i-calcium;
- I-Calcium D3-ixutywe;
- Vitrum Calcium Plus.
2. Amayeza asekelwe kwi-chondroitin sulfate:
- Teraflex ;
- Chondroxide;
- Structum;
- Arthra;
- Mukosat;
- Chondrolon.
3. Glucosamine. Kunconywa ukuthatha i-glycucosamine sulfate.
4. Amayeza kunye ne-calcitriol:
- Osteotriol;
- Calcitriol;
- I-Rockaltrol.
5. I-vitamin D. Kunokwenzeka ukusela njengenxalenye yeengxaki.
6. ICalitonin.
7. I-fluorides. Ilungele nayiphi na ityuwa yefluoride.
8. I- bisphosphonates :
- Alendronate;
- Ibandronate.
9. Imithi yeHormonal. Ulwaphulo lokumisela lubekwa kwabasetyhini ngethuba lokuphuma kwesisu kunye ne-estrogen ekhoyo.
Amathambo angomelezwa njani ngokutya kunye nezilwanyana zomntu?
Ukwenza ngokufanelekileyo ukutya okucetyiswa nge-calcium, kufuneka udibanise iimveliso ezilandelayo kwimenyu:
- imbewu kunye neentonga;
- cheddar ushizi;
- i sardines;
- i-shrimp;
- ukhilimu omuncu;
- ubisi;
- i-cottage cheese;
- isipinashi;
- iimbotyi ezimhlophe;
- ukhula;
- isonka kunye nesonka esimhlophe;
- mackerel;
- Lobsters;
- imihla;
- tshokolethi emnyama;
- iidiliya;
- amaqanda abilisiwe;
- ngqolowa;
- squid.
Kwakhona, into elandelwayo ifumaneka kwiziqhamo ezintsha kunye nenkomo.
Kwiindlela zokupheka ezithandwayo, amaqanda amaqanda amaqanda ahlala ecetyiswa. I-powder enjalo kufuneka idliwe nge-1 tsp (ngaphandle kwesilayidi) emva kokutya, 1 okanye 2 ngamaxesha ngosuku.
Ukongezelela, iyeza elinye licebisa ukuba ithathe indawo yetiyi eqhelekileyo kunye nekhofi kunye namaqabunga avukile, idibanisa kwizityalo ezomileyo kunye nokufakelwa kweengcambu ze-licorice.