Umama osondezayo uyaqhubeka nokusebenza ezimbini. Umama ubelana nomntwana izondlo, kunye namavithamini kunye neemaminerali ezifaka umzimba wakhe. Kubaluleke kakhulu ukubhala ingqalelo kwaneleyo ye-calcium ngexesha lokutya.
I-calcium iyisiseko seethambo zethu ezinzima. Kwakhona kubandakanyeka kwinkqubo yokugawula igazi, uxanduva lweempahla kunye neminye imisebenzi emininzi. Sonke siyazi indlela i- calcium efuneka ngayo kubantwana , kodwa kubaluleke kakhulu kumama ngokunjalo.
Ukungabi nekhalsiyumu emzimbeni ngexesha lokutya kwaye kungabonakali kuphela kwiimpawu ezahlukeneyo:
- intlungu edibeneyo;
- izipikili eziphazamisayo;
- iincinci ezibuthathaka;
- i-rashes ekhumbeni;
- iphoqa amazinyo;
- Ukuguga ngokukhawuleza kwesikhumba, nangaphezulu.
Ngokukodwa imfuneko yekhalsiyamu emzimbeni wesifazane okhulelweyo, kwaye ngexesha lokutya, landa. Inzala ye-calcium yansuku zonke yomama onamahlengikazi ingama-1500 mg, ngelixa umthamo oqhelekileyo kumntu omdala ungama 1000 mg.
Emva kwakho konke, ixesha lonke lokutya, umama uyabelana ne-calcium kunye nosana. Ngenxa yokungenayo okwaneleyo kwe-calcium emzimbeni wengane, ezi zilandelayo ziyingxaki:
- iiplanga;
- uqobo;
- zincinci kwizitho;
- kwiinkonzo zamazinyo zakudala kunye nabanye.
Ngokuqhelekileyo kukholelwa ukuba iimveliso ze-calcium ezicebileyo zibisi kunye nemveliso yobisi enomuncu. Nangona kunjalo, kubisi kunye namanqatha amafutha aneemveliso eziphazamisa ukutshatyalaliswa kwe-calcium. Ngoko, umzekelo, xa wenza i-cottage cheese, uninzi lwekhalsiyamu uhlala kwi-serum.
Kukho nemveliso ephazamisa ukutsalwa kwe-calcium emzimbeni wethu. Ezi ziquka: i-sorrel, okusanhlamvu kunye nesipinashi. Kwakhona, ukuhlamba i-calcium ngaphandle komzimba banako ukusela iziphuzo ezifana neyeyi nekhofi. Nangona kunjalo, owokuqala kwoluhlu lwabantu abangenayo i-calcium eyaneleyo, ababhemayo abanokutsha. Ngako oko, ngexesha lokuhlambalaza, ibhinqa kufuneka liqwalasele ngokuchanekileyo ukusetyenziswa kwezi mveliso, uphuzo kunye, ngakumbi, ugwayi.
Uninzi lwe- calcium kwimveliso yokutya njenge-sesame, nangona kunjalo, i-sesame nayo ithathwa ngokuba yi-allergen eqinile, ngoko kufuneka isetyenziswe ngokuqaphela ngexesha lokuhlamba. I-calcium eninzi iqubukishi emhlophe, i-broccoli, i-cheese enzima kwaye iyancibilika, i-sardines ne-shrimp.
Amalungiselelo enesiko se-calcium angabelana ngamaqela amathathu:
- i-monopreparations, iqukethe kuphela i-calcium salts (umzekelo: iipilisi ze-calcium gluconate -
ngetywala ongayisebenzisa); - izilungiso ezihlangeneyo, i-vitamin D kunye nezinye izaminerals zongezwa kwi-calcium (umzekelo: i-calcium D3-ni-comed - ngexesha le-lactation libonakala lihle kakhulu);
- i-multivitamines, eziquka i-calcium.
Ukutyiwa kwamalungiselelo e-calcium ngexesha lokutya kukwacetyiswa ukuba kwenziwe phantsi kolawulo kwaye ngokwemiqathango yonyango, njengokuba ubuninzi bekhalsiyamu bubangelwa yimiphumo emibi. Ukongezelela, kukho ukungqinelana kokuthatha i-calcium etyulweyo kunye nokuncelisa, umzekelo, ukuhluleka kwezintso okanye urolithiasis.