K'halsiamo ea lijo ke sesebelisoa se seholo sa merafalo , 'me e na le diminerale e ngata ka ho fetisisa meleng oa motho. Hangata khalsiamo e bolokoa masapong, 'me meno (hoo e ka bang karolo ea 99 lekholong) le tse ling li maling a hao, mesifa le metsi a mang a mangata.
Calcium e hlokahala bakeng sa masapo le meno a phetseng hantle. 'Mele oa hau o lula o senya le ho tsosolosa masapo a hao ho ba boloka ba le matla. Ha u sa le monyenyane, 'mele oa hao o haha khalsiamo ka potlako ha oe tlosa masapong, empa ha u se u hōlile,' mele oa hao o atisa ho khutlisetsa khalsiamo e eketsehileng ho feta e khutlisetsang morao, kahoo u kotsing e kholo ea ho fokola le masapo a fokolang.
Calcium e boetse e phetha karolo ea bohlokoa ho thibelang mali, ho qhibiliha ha mesifa, ho khutsisa ha hormone le mokhoa o tloaelehileng oa tsamaiso ea methapo.
Likolo tsa National Academy of Sciences, Engineering le Medicine, Health le Medicine Division li khethile li-intakes (DRI) tsa lijo tsa calcium. E itšetlehile ka litlhoko tsa lijo tsa letsatsi le leng le le leng tsa motho ea phelang hantle 'me o fapane le lilemo le thobalano. Haeba o na le mathata a bongaka, o lokela ho bua le mofani oa tlhokomelo ea bophelo ka litlhoko tsa khalsiamo.
Dietary Reference Intakes
Mehla ea 1 - 3: 700 milligrams ka letsatsi
Lilemo tsa 4-8: 1 000 milligrams ka letsatsi
Lilemo tsa 9-18: 1 300 milligrams ka letsatsi
Banna ba lilemo li 19-70: 1 000 milligrams ka letsatsi
Basali ba lilemo li 19-50: milligrams tse 1 000 ka letsatsi
Basali ba lilemo li 51 le ho feta: limiligrama tse 1 200 ka letsatsi
Banna ba lilemo li 71 le ho feta: limiligrama tse 1 200 ka letsatsi
Ho haella ha Calcium Matšoao le Matšoao
Nako e telele ea khaello ea khalsiamo e ka lebisa ho osteopenia, e leng ho lahleheloa ha masapo a masapo.
Osteopenia e ka 'na ea tsoela pele ho e-ba le lefu la ho fokola ha masapo, e leng boemo bo botle ba' mele moo masapo a fokolang le a fokolang. Batho ba bangata ba baholo ba hloka li-milligrams tsa khalsiamo tse likete tse 1 200 letsatsi le leng le le leng. Tlhoko eo e ka finyelloa ha o ja lijo tse nepahetseng tse akarelletsang lihlahisoa tsa lebese, tlhapi ea bony, meroho e meroho e meroho le lijo tse nang le matla a khalsiamo.
Mohlomong u ke ke ua utloa matšoao a sebele a khaello ea khalsiamo, ntle le haeba u e-na le hypocalcemia (tlase mali ea calcium), eo hangata e bakoang ke maemo a bophelo kapa meriana e itseng le phekolo. Matšoao a li-hypocalcemia a kenyelletsa mesifa ea mesifa, ho hloka matla, ho senyeha le ho penya ka menoana, le mathata a pelo ea pelo. Tsena li ka ba matšoao a maemo a mang a bophelo bo botle, kahoo haeba u na le tsona, u lokela ho bona mofani oa tlhokomelo ea bophelo.
Ho haelloa ke calcium ho ka etsahala ha u sa je lijo tse lekaneng tse nang le calcium kapa haeba u ja liprotheine tse ngata haholo le lijo tse nang le sodium, tse etsang hore 'mele oa hao o khone ho hlahisa calcium. Haeba o na le vithamine D e fokolang , 'mele oa hau o hloka vithamine D ho ja le ho sebelisa khalsiamo - ke ka lebaka leo lebese le matlafetseng ka vithamine D. Leha ho le joalo, boholo ba vithamine ea hau e thehoa' meleng oa hao ha letlalo la hao le hlaha letsatsing. Setsi sa Meriana se fana ka tlhahiso ea letsatsi le leng le le leng bakeng sa ho ja li-Unite tsa Machaba tsa vithamine D ka letsatsi ho isa ho tse 600.
Ho nka lisebelisoa tsa kalisiamo
Hangata limatlafatsi tsa calcium li khothalletsoa hore basali ba baholo ba thuse ho thibela lefu la ho fokola ha masapo. Hangata ba sireletsehile. Leha ho le joalo, Setsi sa Meriana se entse qeto ea hore moeli o ka holimo o khonehang ho ba limiligrama tse 2 500 ka letsatsi.
Ho nka chelete e ngata ho feta hangata ho ka lebisa ho hypercalcemia, mathata a liphio, 'me ho ka' na ha sitisa ho kenngoa ha liminerale tse ling.
Hape ke habohlokoa ho tseba hore khalsiamo e tlatsetsa e ka sebelisana le meriana e 'maloa, kahoo e etele ngaka pele u nka khalsiamo - kapa lisebelisuoa tse ling - haeba u boetse u nka lithethefatsi leha e le life tsa ngaka.
Lisebelisoa:
National Academy of Sciences, Engineering le Medicine, Health le Medicine Division. "Dietary Reference Intakes Tables le Tlhahlobo." E fihliloe ka la 25 March, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
Mekhatlo ea Sechaba ea Bophelo. Ofisi ea Lijo tsa Lijo. "Lethathamo la liphatsa tsa lefutso la liphatsa tsa lijo: Calcium." E fihliloe ka la 25 March, 2016. http://ods.od.nih.gov/factsheets/calcium/.