Isithasiselo Samakhalishiyamu Esingcono Kakhulu Sokukhulelwa: Ukuqinisekisa Amathambo Aqinile Nomntwana Onempilo

Ukukhulelwa yisikhathi lapho izidingo zokudla okunomsoco ziguquka kakhulu, ngoba usana olusakhula lithembele emzimbeni womzali walo ukuze luthole imisoco ebalulekile. Phakathi kwezinto ezibaluleke kakhulu kulezi kukhona i-calcium, i-mineral ebalulekile ekwakheni amathambo namazinyo omntwana anempilo, kanye nokusekela ukusebenza kahle kwemisipha nemithambo yegazi. Isidingo sale mineral siyaqina kakhulu ngesikhathi sokukhulelwa ngoba umzimba uqondisa ingxenye yokuhlinzekwa ukuze usize ukukhula kombungu. Lesi simo sivusa imibuzo eminingana kubantu abakhulelwe: Yiliphi ikhemisi lomkhiqizo elinganconywa njenge-supplement ye-calcium engcono kakhulu ngesikhathi sokukhulelwa? Ukudla kuphela kwansuku zonke kunganele yini ukuhlangabezana nesidingo sosuku nosuku? Fana kanjani izinhlobo ezahlukene zama-supplement?

Ingxoxo elandelayo ihlola ukuthi izinhlobo ezahlukene zama-supplement zingahlangabezana kanjani nezidingo zomzimba eziguqukayo ngaphandle kokuphinda ulwazi olulodwa kabili. Kusukela ekubalulekeni kokuhlangana kwamavithamini kuya emiphumeleni engemihle engase ivele, isigaba ngasinye sinikeza olunye ungqimba lolwazi olujulile. Ekugcineni, abafundi bazozizwa benamandla okuwenza izinqumo ezinolwazi mayelana nokuhlangabezana nesidingo esengeziwe sama-mineral emzimbeni wabo, kuyilapho bephinde babhekane nezinkinga zempilo ezingase zivele endleleni.

Ukubaluleka Kokuthatha Ama-Mineral Akwanele Ngesikhathi Sokukhulelwa

Amasheya ajwayelekile e-calcium emzimbeni agcinwa ikakhulukazi emathanjeni, asebenza njengesibank esilula ukutholakala lapho umbungu udinga imithombo eminingi. Ngesikhathi sokukhulelwa, leli “bhange” lingaphela ngokushesha uma ukudla noma ama-supplement engalandeli isidingo esikhulayo. Ukushoda kungaholela emathanjeni abuthaka noma ekukhathaleni okuvamile kumzali. Labo abanokuhlukahluka okuncane ekudleni—mhlawumbe ngenxa yokungabekezelelani kokudla, izintandokazi, noma isicanucanu sasekuseni—basengozini enkulu yokushoda le misoco.

Izinqubo ezithile zomzimba zandisa ukubaluleka kwe-calcium ngesikhathi sokukhulelwa. Izinguquko zamahormone zishintsha indlela umzimba owamunca ngayo ukudla okunomsoco, kwesinye isikhathi kuholele ezingeni elinganele egazini. Nakuba abantu abaningi bethembele ekudleni okulinganiselayo ukuze bahlangabezane nezidingo zabo eziningi zokudla okunomsoco, inani laphansi elinconyiwe lansuku zonke laleli mineral lingaba nzima ukulifeza njalo. Ngokwesibonelo, ubisi nezinhlobonhlobo zemifino eluhlaza enamaqabunga zingasiza kakhulu, kodwa ukungathandi la makhambi okuqhubekayo kungashiya izikhala ezibonakalayo.

Ukuthatha ama-mineral ngendlela efanele futhi kuhlobene eduze nokuvimbela izinkinga. Ucwaningo luphakamisa ukuthi ukuthatha inani elanele njalo kunganciphisa ingozi yezinye izinkinga ezihlobene nokukhulelwa, okuhlanganisa umfutho wegazi ophakeme ngesikhathi sokukhulelwa (gestational hypertension). Ngakho-ke, ukuqinisekisa ukuthi ukusetshenziswa kuhle akukhona nje kuphela indaba yempilo yamathambo; kuyitshalomali ephelele enhlalakahleni yomzali nengane [1].

Imithombo Eyinhloko Yokudla Nemikhawulo Yayo

Ngesikhathi ochwepheshe bezempilo bekhuluma ngokuthi umuntu athathe i-calcium eyanele, bavame ukuqala ngezincomo zokudla. Imikhiqizo yobisi, efana nobisi, ushizi, ne-yogurt, ivame ukushiwo ngoba iqukethe inani eliphezulu le-calcium elula ukumuncwa. Kanti-ke, ubisi lwezitshalo olufakwe i-calcium—olufana nolwe-almond, usoya, no-oat—nalo lungaba negalelo elikhulu kulabo abafuna ukugwema imikhiqizo yezilwane. Imifino eluhlaza enamaqabunga, efana ne-kale ne-collard greens, kanye namanye amantongomane nembewu, inikeza amanani amancane kodwa abalulekile [2].

Nokho, ukuthembela kulezi zidlo kuphela ukugcwalisa izidingo kungaholela ezinkingeni zohlelo nasekusebenziseni kwazo nsuku zonke. Abanye abantu babhekana nezinkinga zokugaya ukudla okunezithako zobisi, kanti abanye bangahle bangadli imifino eluhlaza enamaqabunga ngendlela eyanele ngenxa yokungayithandi noma ukungayitholi kalula. Ngaphezu kwalokho, isicanucanu sasekuseni noma ukwenqaba ukudla okuvamile kungenze kube nzima ukuhlela ukudla. Kulezi zimo, ukugcwalisa igebe ngokwesekelo esingeziwe kuba semqoka kakhulu.

Okusanhlamvu okune-calcium okwengeziwe (fortified cereals) namajusi nakho kungasiza, kodwa akuwona wonke umuntu ongakufaka kalula ekudleni kwakhe kwansuku zonke. Lokhu kugqamisa ukuthi kungani odokotela abaningi bekhuluma ngokuthatha ama-supplement, ikakhulukazi kulabo abanezinkinga ezithile zokudla. Nakuba ukudla kwemvelo kusamele kube yisisekelo sokudla okunempilo, imikhiqizo eqondiswe ngqo ezingxenyeni ezithile ingasebenza njengonetha lokuphepha, iqinisekise ukuthi isidingo sansuku zonke sale mineral ebalulekile asishiywa singafezekile [3].

Kungani Indlela Eyodwa Ingafaneli Wonke Umuntu

Ngesikhathi abantu bekhuluma ngezinzuzo zama-supplement, bavame ukukhohlwa ukuthi imizimba yabantu ihlukene kakhulu. Izinto ezifana neminyaka, izifo ezikhona kakade, nenani eliphelele lemisoco ethathwayo ngosuku zithinta indlela ama-supplement angaba wusizo ngayo. Labo abadla izinhlobo eziningi zokudla kwekhwalithi ephezulu bangase badinge ukwesekwa okulinganiselayo kuphela. Ngokuphambene nalokho, abanezinye izimo zempilo noma ukungezwani okuthile bangase badinge amasu aqinile kakhulu.

Amazinga okuncibilikisa nokumunca (absorption rates) nawo angahluka. Abantu abanezifo zokugaya ukudla noma izinkinga zokumunca, njengomkhuhlane we-celiac noma iCrohn’s, bangase bangazuzi kahle kwezinye izinhlobo zama-supplement. Ngokufanayo, ikhono lomzimba lokusebenzisa imisoco lincike ekuphileni kahle kwesisu. Ngisho nokuba khona noma ukungabikhona kwamanye amavithamini (kuhlanganisa i-vitamin D no-K) ekudleni kungathinta ngqo ukuthi le mineral isetshenziswa kahle kangakanani. Ngokwesibonelo, i-vitamin D yandisa ukumuncwa kwe-calcium emathunjini, kanti i-K2 ingayiqondisa iye emathanjeni esikhundleni sezicubu ezithambile emzimbeni [4].

Ekugcineni, ayikho indlela efanelekile kuwo wonke umuntu. Ukunquma ukuthi umkhiqizo oyisisekelo noma onamandla kakhulu uyadingeka kungase kudinge ukuxoxa ngemiphumela yokuhlolwa nodokotela. Ukulandelela indlela odla ngayo nokuthi kukhona yini imiphumela engemihle kunganikeza umbono obalulekile ekukhetheni inketho efanele kakhulu.

Indima Yeminye Imisoco Ekusizeni Ukumuncwa

I-calcium iyasebenza kakhulu uma ithathwa ihlangene neminye imisoco. I-vitamin D iyisibonelo esidume kakhulu ngoba isiza ukwanda kokumuncwa kwe-calcium emathunjini. Eminye imikhiqizo yezimboni ifaka kokubili i-calcium ne-vitamin D, okunciphisa isidingo sokuphuza amaphilisi amaningi. I-vitamin K2 nayo idlala indima ebalulekile ngokuyiqondisa i-calcium emathanjeni kunokuyiyeka iqoqeke ezicutshini ezithambile, ngaleyo ndlela isekele impilo yenhliziyo nemithambo yegazi. Kwezinye izimo, i-magnesium isebenza kanye nale mineral eyinhloko ukugcina imisipha nemizwa isebenza ngokulinganisela.

Ukufaka lezi zinto ezisebenzisana ne-calcium kunganciphisa amathuba okuthi kube ne-calcium engasetshenziswanga ehamba egazini, okungenzeka ibe nomthelela ekwakhekeni kwamatshe ezinso noma ukugoqeka kwe-calcium emithanjeni yegazi. Kodwa-ke, ukuthola le misoco esekelayo kudinga ukukhetha ukudla ngokuqaphela. Inhlanzi enamafutha, amakhowe abe sengozini yokukhanya kwelanga, namaqanda banikeza i-vitamin D. Ukudla okubilisiwe nezinye izinhlobo zoshizi kune-K2. Ekugcineni, amantongomane, imbewu, nokudla okusanhlamvu okuphelele kunganika umthamo we-magnesium owengeziwe. Lokhu kusebenzisana kukhombisa ukuthi indlela ebanzi (holistic approach) isebenza kangcono kunokugxila kumunotho owodwa kuphela [5].

Ukwakha Ukudla Nendlela Yokuphila Esekelayo

Kulula ukucabanga ukuthi ukuthatha ama-supplement kuphela kuzolungisa noma yikuphi ukushoda. Nokho, isisekelo sokudla okulinganiselayo sisamele sibaluleke kakhulu ekusekeleni ukukhulelwa okunempilo. Ngaphezu kokudla okucebe nge-calcium yezikhathi zokukhulelwa, ezinye izinto ezifana namaprotheni, amafutha anempilo, nama-antioxidant zisiza ekuthuthukiseni umbungu nasekugcineni umzali ephile kahle. Ukuqinisekisa ukuphuza amanzi okwanele kusiza umzimba ulawule izinqubo eziningi, kusukela ekuthuthweni kwemisoco kuya ekususweni kwezinto ezingafuneki.

Ukuzivocavoca okulingene nakho kudlala indima ekugcineni amathambo eqinile. Imisebenzi elayisha amathambo (weight-bearing activities) ikhuthaza amathambo ukuba agcine noma akhe ubuningi (bone density), okuyinzuzo ebalulekile ngesikhathi sokwanda kwesidingo semisoco. Ngisho nokuhamba okufushane noma imithambo yokuzivocavoca enokumelana okuncane kungaba usizo. Ngasikhathi sinye, ukuphatha ukucindezeleka—ngamakhono afana ne-yoga, ukucabanga ngokuzindla (meditation), noma ukwelulekwa—kungasiza ukugcina amazinga amahormone ezinzile. Amanye amahormone okucindezeleka angathinta ngokungaqondile indlela umzimba osebenzisa ngayo ama-mineral abalulekile, ngakho impilo yengqondo ixhumene nempilo yomzimba ngendlela ebucayi kodwa ebalulekile.

Ekugcineni, ukuvezwa elangeni ngokuphepha, ngaphakathi kwemikhawulo enconyiwe, kungakhuphula ngokwemvelo ukukhiqizwa kwe-vitamin D emzimbeni, ngaleyo ndlela kusize ukumuncwa kwe-calcium. Ukulinganisa lesi sidingo nobungozi bokuchayeka ngokweqile emisebeni ye-UV kubalulekile, ngakho kuwukuhlakanipha ukubonana nochwepheshe bezempilo mayelana nezincomo ezenzelwe wena zokuchayeka elangeni nokuthi ama-sunscreen angase abe nomthelela muni.

Nakuba i-calcium ibalulekile ngesikhathi sokukhulelwa, kubalulekile ngokulinganayo nokubheka impilo kababa, futhi ukufaka ama-supplement okuzala kwabesilisa kungadlala indima ekuthuthukiseni inhlalakahleni yokuzala ngokujwayelekile.

Ukuhlola Umqondo Wama-Supplement Ezikhathi Zokukhulelwa (Prenatal Supplements)

Odokotela abaningi abelapha abakhulelwe (obstetricians) batusa imikhiqizo ye-calcium ye-prenatal njengengxenye yendlela ebanzi yokusekela ukukhulelwa. La ma-multivitamin akhethekile avame ukuhlanganisa imisoco ehlukahlukene, kusukela ku-folic acid kuya ku-iron, ngenhloso yokwenza kube lula ukuhlangabezana nezidingo zansuku zonke. Kodwa-ke, akuwona wonke la ma-formulation anikeza amazinga anele ukuze agcwalise ngokuphelele inani le-calcium elinconyiwe, ikakhulukazi uma umthamo usezingeni eliphansi.

Ukuhlola ilebula yokudla okunomsoco ukuze ubone inani le-calcium kuservingi ngayinye kunikeza ukucaca. Uma inani eliqukethwe linganele, kungase kudingeke enye i-supplement ye-calcium ehlukile ukuze igcwalise igebe. Kukhona futhi ama-blend e-prenatal anamandla kakhulu anikeza inani eliphezulu le-calcium, okungase kudale ukukhathazeka ngokuphindaphinda uma umuntu ephinde ethatha namaphilisi e-calcium azimele. Ukuhlela kahle kungavimbela ukudlula emikhawulweni ephephile.

Nakuba ukuhlanganisa amavithamini nama-mineral abalulekile kumkhiqizo owodwa kuwusizo, kusenokwenzeka ukwenza kube ngokwakho (customization). Abanye abantu bakhetha indlela yokuthi konke kube kuphilisi elilodwa, kanti abanye bathola kulula ukuthatha amaphilisi ahloselwe into eyodwa kuphela alungiselela ngqo izidingo zabo. Zombili lezi zinketho zingaba khona, inqobo nje uma zisekelwe ekukhiqizweni okuthembekile nasemihlahlandlela yezokwelapha yanamuhla [6]. Kulabo abagxile ekuhleleni uhlelo lwama-supplement olubalulekile, ukucabangela i-multivitamin engenayo i-calcium kungaba usizo kulabo abafuna ukuphatha ukuthatha kwabo ama-mineral ngokwehlukana.

Ukuhlanganisa Ucwaningo

Izifundo zeminyaka eyishumi edlule zigcizelela ukuxhumana phakathi kwe-calcium eyanele ngesikhathi sokukhulelwa nemiphumela emihle emzimbeni womama nowombungu. Ngokwesibonelo, olunye ucwaningo lubonisa ukuncipha kwengozi yokuba nomfutho wegazi ophakeme noma i-preeclampsia uma inani le-calcium lifinyelelwa kahle, nakuba izinto ezifana nempilo jikelele, ifa (genetics), nendlela yokuphila nazo zidlala indima enkulu emiphumeleni. Ukusebenzisana ne-vitamin D kuhlala kuvela njengento ebalulekile, okuqinisa umbono wokuthi awukho umunotho osebenza wodwa.

Ucwaningo olukhulu oluhilela abantu abavela emasikweni ahlukahlukene lukhombisa ukuthi izindlela zokudla zamasiko ahlukene zithinta kakhulu amaphethini okuthatha i-calcium. Abantu abadla kakhulu ukudla kwezitshalo bangase bagweme ngokuphelele imikhiqizo yobisi, okwenza isidingo sama-supplement aqondiswe ngqo sibe sibaluleke kakhulu. Ngokuphambene, abanye ababambe iqhaza kulezi zifundo bahlangabezana kalula nesidingo sansuku zonke ngokudla kwabo okuvamile, okukhombisa ukuthi isimo somuntu siqu sihlala sibalulekile. Umqondo oyisisekelo: amasu acabangelwe umuntu ngamunye agqama kakhulu kunazo zonke kunezincomo ezijwayelekile uma kukhulunywa ngokugcina amazinga emisoco elinganiselayo.

Okubalulekile Ekugcineni

Ekugcineni, ukukhetha i-supplement ye-calcium ehamba phambili ngesikhathi sokukhulelwa kumayelana nokuhambisana kukhetho lomkhiqizo nomzimba womuntu, indlela adla ngayo, nezidingo ezithile zesigaba sokukhulelwa. Kusukela ezinzuzweni zokuhlangana kwamavithamini kuya ekubalulekeni kokugwema ukweqisa noma ukushoda, iphuzu ngalinye linikela ekwakheni umfanekiso obanzi wenhlalakahle yomama enakekelwayo. Ngokufaka iseluleko sodokotela, ukufunda ama-labels ngokucophelela, nokunaka izimpawu zomzimba, abazali abakulindele bangaqinisekisa ukuthi bathola umthombo ophephile nothembekile wale mineral ebalulekile—owakha isisekelo samathambo aqinile nempilo eqinile kokubili kubo nakumntwana wabo okhulayo.

Izinkomba

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