K'HALSIAMO BAKENG SA BATHO BA BAHOLO: HOBANENG HA O HLOKA KHALSIAMO, MEHLOLI EA LIJO E KHOTHALLETSOANG LETSATSI LE LETSATSI LE MEHLOLI EA LIJO

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Lijo tseo re li jang ke matla a bohareng a thusang ho sebetsa hantle le ho atlehang ha 'mele ea rona. Mefuta-futa ea limatlafatsi tse kang livithamini, liminerale le lik'habohaedreite e thusa ho boloka 'mele ea rona le litho tsa' mele li phetse hantle. Ho tsoa mefuteng e fapaneng ea limatlafatsi tse teng lijong tseo re li jang le li-supplement tseo re li rekang mabenkeleng, calcium ea diminerale e molemo haholo ebile e ea hlokahala bakeng sa bophelo bo botle ba masapo a hau.

Motsoako oa li-antacids tse ngata, calcium e sebelisoa ho laola maemo a phahameng a magnesium, phosphorus le potasiamo maling.

Bohlokoa ba Calcium Lijong Tsa Hau

K'halsiamo e bitsoa seminerale e le 'ngoe e hlokahalang haholo bakeng sa bophelo ba masapo a hau,' me e bapala karolo ea bohlokoa ho ntlafatseng bophelo ba hau ka kakaretso. Diminerale e bohlokoa bakeng sa ho holisa lesapo le lecha le ho boloka matla a masapo a hau ^[1] . Ntle le bophelo bo botle ba masapo a hau, ho hlokahala hape bakeng sa tšebetso e nepahetseng ea pelo ea hau, mesifa le methapo hammoho le ho khothaletsa ho koala mali hantle [2].

E 'ngoe ea liminerale tse sebelisitsoeng haholo' meleng oa hau, calcium e thusa ho matlafatsa masapo le meno a hao, ho tiisa mesifa ea hao, ho fokotsa le ho holisa methapo ea mali, ho romela le ho amohela melaetsa ea methapo, ho lokolla lihormone le ho koala mali ^[pedi] . Mme, hoo e ka bang khalsiamo ea 'mele oa hau e bolokiloe masapong a hau ka karolo ea 1 lekholong feela e bolokiloe maling a hau.

Tekanyo e nepahetseng ea khalsiamo lijong tsa hau e ka thusa ho thibela lefu la masapo, ho fana ka maikutlo a bohlokoa ba ho kenyelletsa lijo tse nang le khalsiamo lijong tsa hau tsa letsatsi le letsatsi ^[3] . Liphuputso tse fapaneng li supa hore khaello ea khalsiamo lijong tsa motho e ka etsa hore ho se khonehe hore motho a hole le ho boloka masapo a phetseng hantle.

Ts'ebeliso ea lijo tse nang le calcium e ngata e thusa ho thibela kapa ho laola khatello e phahameng ea mali, ho fokotsa matšoao a PMS hape ho thusa ho fokotsa ho qala ha mofetše oa matsoele ho basali ba pele ba khaotsa ho ilela khoeli. Batho ba kotsing ea khaello ea khalsiamo ke basali ba ka morao ho menopausal, vegans le batho ba sa mamelleng lactose ^[pedi] . Ho haella ha khalsiamo ho ka hlahisa matšoao a joalo ka ho otla ha pelo ka mokhoa o sa tloaelehang, mesifa ea mesifa, ho oa le ho utloa bohloko matsohong kapa maotong ^[3] .

Lethathamo la lijo tse nang le calcium e ngata ^[4] .

Khokahano lipakeng tsa vithamine D le calcium

Joalo ka calcium ea diminerale, vithamine D le eona e bapala karolo ea bohlokoa ho boloka le ho ntlafatsa bophelo ba masapo a hao. Ntle le moo, 'mele oa hau o hloka vithamine D ho monya calcium. Ho haella ha vithamine D e lekaneng ho fella ka ho haella ha khalsiamo e tsoang lijong, ho lebisang 'meleng ho monya calcium mabenkeleng a eona masapong mme ka hona o fokolisa lesapo le teng mme ho thibele lesapo le matla ^[5] .

Vithamine D e ka fumanoa ka letlalo ho tsoa khanyeng ea letsatsi, lijong le li-supplement. Lijo tse nang le vithamine D tse ngata joaloka mahe a linotši, tlhapi ea metsi a letsoai, lero la lamunu, lebese la soya, lijo-thollo, sebete le lebese le matlafalitsoeng ke e meng ea mehloli e metle ea vithamine, e ka thusang ho ntlafatsa khalsiamo ea lijo jang ^[6] .

Na ehlile u hloka khalsiamo e kae?

E 'ngoe ea liminerale tsa bohlokoahali tse hlokahalang molemong oa tšebetso ea mantlha le bophelo bo botle ba mmele oa hau, tlhoko ea letsatsi le letsatsi ea khalsiamo' meleng oa hau e latela lilemo tsa hau le thobalano. Ho utloisisa litlhoko tsa calcium bakeng sa lilemo tse fapaneng ho hloka ho nahanisisa ka litlhoko tse fapaneng tsa 'physiologic' calcium nakong ea methati e fapaneng ea kholo ea mmele ^[7] . Ka mantsoe a mang, palo ea calcium e hlokoang ke lesea ha e tšoane le ea ngoana ea lilemo li 6. Hape, litlhoko tsa calcium li angoa ke ho se tšoane hoa liphatsa tsa lefutso le likarolo tse ling tsa phepo e amanang le motho ^[8] .

Ho latela Setsi sa Bongaka, palo e nepahetseng ea khalsiamo ea letsatsi le letsatsi bakeng sa batho ba baholo e tjena ^[9] ^[10] :

Batho bohle ba baholo (19-50 yrs): 1,000 mg
Banna ba baholo (51-70 yrs): 1,000 mg
Basali ba baholo (lilemo tse 51-70): 1,200 mg
Batho bohle ba baholo (71 le ho feta): 1,200 mg
Basali ba baimana / ba anyesang: 1,000 mg
Bacha ba nang le bakhachane: 1,300 mg

Basali ba baimana kapa ba anyesang ha ba hloke calcium e eketsehileng ho feta likhothaletso tse kaholimo. Hape, ho fumana khalsiamo e ngata lijong, ka li-supplement kapa ntle le tsona, mohlomong ho lekane ho boloka masapo a hao a phetse hantle ^[10] .

Haeba u nka li-supplement tsa calcium, ho molemo ho li nka le lijo le ho li monya hamolemo, u se ke oa nka tse fetang 500 mg ka nako e le ngoe.

Litsela tsa ho fumana calcium e lekaneng lijong tsa hau

Ho ja lijo tse nang le calcium e le mong ha ho hlokahale ho netefatsa hore 'mele oa hau o fumana liminerale tse lekaneng. Mona ke mekhoa e meng e thusang ho etsa bonnete ba hore o fumana khalsiamo e lekaneng lijong tsa hau ^{[leshome le motso o mong]} .

Pheha lijo ka metsi a manyane bakeng sa nako e khuts'oane ho boloka khalsiamo e ngata lijong tseo u li jang.
Sesa lijo tsa hau.
Hlokomela lijo tse ling tseo u li jang ka lijo tse nang le calcium hobane, likhoele tse ling, joalo ka koro ea koro, le lijo tse nang le asiti ea oxalic li ka tlama le khalsiamo 'me tsa e thibela hore e kenngoe.
Batho ba lijong tsa vegan ba hloka ho etsa bonnete ba ho kenyelletsa lihlahisoa tsa soya le lihlahisoa tse matlafalitsoeng ho fumana khalsiamo e lekaneng.

Ntle le lijo tse otlolohileng, o ka fumana khalsiamo ka li-supplement.

Tlhokomelo

Calcium e hlokahala 'meleng oa hau. Leha ho le joalo, tšebeliso e fetelletseng ea eng kapa eng le tsohle ha ho mohla e loketseng bophelo ba hau ^[12] .

Ho ja haholo ha lijo tse nang le khalsiamo ho ka eketsa kotsi ea majoe a liphio ho batho ba bang.
Lisebelisoa tsa calcium li ka eketsa menyetla ea ho hlaseloa ke pelo.

Tse ling tsa matšoao a calcium e phahameng 'meleng oa hau ke tse latelang ^[13] :

Ho hloka takatso ea lijo
Ho sokela
Kamehla khathetse
Lenyora le leholo
Ho nyekeloa
Bohloko ba mala
Ho hlatsa
Bofokoli

Ka lebaka leo, o ka etsa tlhahlobo ea mali ea calcium ho utloisisa hore na o na le matsoai ana a bohlokoa haholo kapa a fokolang haholo maling a hau. ^[14] .

Sheba Litšupiso tsa Sengoloa

[1]Zamponi, G. W., Striessnig, J., Koschak, A., & Dolphin, A. C. (2015). The physiology, pathology, le pharmacology ea li-voltage-gated calcium channels le bokamoso ba bona ba kalafo. Litlhahlobo tsa Pharmacological, 67 (4), 821-870.
[pedi]Beto, J. A. (2015). Karolo ea khalsiamo botsofaling ba motho. Patlisiso ea phepo ea bongaka, 4 (1), 1-8.
[3]Mazumdar, I., Goswami, K., & Ali, M. S. (2017). Boemo ba calcium ea serum, vithamine D le li-hormone tsa parathyroid le li-indices tsa hematological har'a basebetsi ba mabenyane ba pepesitseng Dhaka, Bangladesh. Tlaleho ea India ea Clinical Biochemistry, 32 (1), 110-116.
[4]Barnstedt, O., Owald, D., Felsenberg, J., Brain, R., Moszynski, J. P., Talbot, C. B., ... & Waddell, S. (2016). Li-synapses tse hlahisang li-mushroom tse amanang le memori ke cholinergic. Neuron, 89 (6), 1237-1247 (Khatisitsoeng)
[5]Douda, D. N., Khan, M. A., Grasemann, H., & Palaniyar, N. (2015). Seteishene sa SK3 le mitochondrial ROS mediate NADPH oxidase-ikemetseng NETosis e susumetsoang ke phallo ea calcium. Ts'ebetso ea Sekolo sa Naha sa Saense, 112 (9), 2817-2822.
[6]Booth, A. O., Huggins, C. E., Wattanapenpaiboon, N., & Nowson, C. A. (2015). Phello ea khalsiamo e ntseng e eketseha ea phepo ka ho tlatselletsa le lijo tsa lebese ka boima ba 'mele le' mele: tlhatlhobo ea meta ea liteko tse laoloang ka linako tsohle. Koranta ea Brithani ea Phepo e nepahetseng, 114 (7), 1013-1025.
[7]Houtkooper, L., & Farrell, V. A. (2017). Tataiso ea tlatsetso ea calcium.
[8]Lordan, R., Tsoupras, A., Mitra, B., & Zabetakis, I. (2018). Mafura a lebese le lefu la pelo: na ehlile re hloka ho tšoenyeha?. Lijo, 7 (3), 29.
[9]Li, X., De Munck, J., Van Landuyt, K., Pedano, M., Chen, Z., & Van Meerbeek, B. (2017). Li-samente tsa hydraulic calcium-silicate li nchafatsa dentin ea demineralized hantle hakae. Lisebelisoa tsa meno, 33 (4), 434-445.
[10]Carafoli, E., & Krebs, J. (2016). Hobaneng calcium? K'halsiamo e bile sebui se hloahloa joang. Tlaleho ea Biological Chemistry, 291 (40), 20849-20857.
[leshome le motso o mong]Edmonds, S. W., Solimeo, S. L., Nguyen, V. T., Wright, N. C., Roblin, D. W., Saag, K. G., & Cram, P. (2017). Ho utloisisa likhetho tsa tlhaiso-leseling ea lefu la masapo ho nts'etsapele bukana ea thuto ea bakuli ba masapo. Koranta ea Permanente, ea lilemo li 21.
[12]Cano, A., Chedraui, P., Goulis, D. G., Lopes, P., Mishra, G., Mueck, A., ... & Tuomikoski, P. (2018). K'halsiamo ho thibela lefu la ho fokola ha masapo ka mor'a ho ilela khoeli: Tataiso ea kliniki ea EMAS. Maturitas, 107, 7-12.
[13]Straus, S. E., Glasziou, P., Richardson, W. S., & Haynes, R. B. (2018). E-Book ea Meriana e Thehiloeng Bopaking: Mokhoa oa ho Itloaetsa le ho Ruta EBM. Saense ea Bophelo bo Botle.
[14]Flucher, B. E., & Tuluc, P. (2017). Hona joale maqhubu a khalsiamo a fokotsoa joang mokhoeng oa masapo a mesifa a nang le methapo ea calcium?. Journal ea physiology, 595 (5), 1451-1463.