Iyo abantu batekereje kuri kalisiyumu, bashobora kuba batekereza ikirahuri kinini cy'amata. Nubwo amata ari isoko nziza ya kalisiyumu, yawurute, tofu, amafi yo mu macupa, n'amata y'ibimera akomoka ku bimera na yo akungahaye kuri kalisiyumu. Igitangaje ni uko n'imboga z'icyatsi kibisi na broccoli biba bifite kalisiyumu nke mu mirire yabo. Ariko, niba utabona ibi biribwa bikungahaye kuri kalisiyumu bihagije, muganga wawe ashobora kukugira inama yo kongeramo kalisiyumu kugira ngo ihuze n'ibyo ukeneye buri munsi kandi ikomeze kugira ubuzima bwiza bw'amagufwa.
Nk’uko Kristen Hruszak, umuhanga mu mirire akaba n’uwashinze Nutrition for Seniors abivuga, kurya kalisiyumu ihagije buri munsi ntibikomeza amagufwa n’amenyo gusa ahubwo binagira uruhare runini mu kuvura amaraso, kugabanya imitsi, kugenga umuvuduko w’umutima, no gukora neza kw’imitsi. Asobanura ko kalisiyumu nyinshi ibikwa mu magufwa, kandi umubiri uhora ukoresha kandi ukavugurura ububiko bwa kalisiyumu yawo kugira ngo ushyigikire iyi mirimo y’ingenzi no kubungabunga uburinganire. Ku bw’amahirwe, ushobora gufasha kongera ububiko bwa kalisiyumu yawe uhindura indyo yawe no gufata inyunganiramirire ya kalisiyumu. Ariko, igihe cy’inyongeramurire ya kalisiyumu yawe ni ingenzi kugira ngo ikore neza cyane. Komeza usome kugira ngo umenye uburyo bwo kwinjiza inyunganiramirire ya kalisiyumu neza.
Uko tugenda dusaza, ubushobozi bw'umubiri wacu bwo kwinjiza kalisiyumu bugenda bugabanuka buhoro buhoro. Grushak asobanura ko kwinjiza kalisiyumu mu mara ahanini biterwa no kuba hari vitamine D ikora, calcitriol. Impyiko zigira uruhare runini mu guhindura vitamine D ikaba calcitriol. Ariko, uko imyaka igenda ikura, ubushobozi bwo guhindura impyiko bushobora kugabanuka, bigatuma kalisiyumu igabanuka ndetse n'ibyago byo gutakaza amagufwa byiyongera. Kubwibyo, abantu bakuze bagomba kurya kalisiyumu nyinshi kurusha andi matsinda y'abantu bakuru kugira ngo birinde ibura rya kalisiyumu kandi bakomeze kugira ubuzima bwiza bw'amagufwa.
Mu gihe cyo gucura, urugero rwa estrogen rugabanuka, bigira ingaruka mbi ku buzima bw'amagufwa. Estrogen igira uruhare runini mu kubungabunga ubucucike bw'amagufwa no gukomera kwayo binyuze mu gutuma kalisiyumu ikwirakwira, irema ry'amagufwa, no gukumira ko amagufwa asubiramo. Kugabanuka kw'urugero rwa estrogen bishobora gutuma amagufwa atakaza kandi bikongera ibyago byo kurwara indwara ya osteoporosis. Niba uri mu gihe cyo gucura cyangwa ugiye gucura, menya neza ko ubona kalisiyumu ihagije mu mirire yawe.
Hari ubwoko bwinshi bw'inyongeramusaruro za kalisiyumu mu buryo butandukanye ziboneka ku maduka. Inyinshi zikunze kugaragara zirimo kalisiyumu karubone, kalisiyumu karubone, kalisiyumu karubone, na kalisiyumu lactate. Khrushchak avuga ko muri ubu buryo, kalisiyumu karubone, kalisiyumu lactate, na kalisiyumu gluconate byoroshye kwinjiza no kwihanganira kalisiyumu kurusha kalisiyumu karubone.
Gufata inyunganiramirire ya kalisiyumu hamwe n'ibiribwa bishobora kugira ingaruka ku buryo inyunganiramirire n'imikorere yayo. Khrushak ivuga ko kalisiyumu citrate, kalisiyumu lactate, na kalisiyumu gluconate byoroshye kwinjiramo igihe icyo ari cyo cyose cy'umunsi kandi bishobora gufatwa uri mu nda idafite icyo kurya cyangwa ufata amafunguro. Ku rundi ruhande, niba ufata kalisiyumu karubone, igomba gufatwa ufata amafunguro cyangwa nyuma yayo kugira ngo wongere uburyo bwo kuyinyunganira. Ibi bishobora kandi kugabanya ibyago byo kugira ingaruka mbi mu gifu nko kubyimba, kubyimba mu nda, cyangwa kuribwa mu nda.
Ariko, ubwoko bw'ibiryo bikoreshwa bushobora no kugira ingaruka ku kwinjiza kalisiyumu. Urugero, phytates, ibimera biboneka mu bimera, imbuto, ibinyampeke byuzuye, ibishyimbo byumye, n'imbuto, bishobora gufatana na kalisiyumu, bikayibuza kwinjiza, nk'uko Hrushak abisobanura. Mu buryo nk'ubwo, oxalates, ziboneka muri rhubarb, epinari, imbuto, n'icyayi, zishobora kugira ingaruka nk'izo. Kurobeka ibishyimbo byumye no guteka ibi biribwa bishobora kugabanya ingaruka zabyo - cyangwa gufata inyunganiramirire ya kalisiyumu ukwayo n'ibiribwa bikungahaye kuri ibi bintu.
Imiti imwe n'imwe ishobora kandi kubangamira ukwinjira kwa kalisiyumu. By'umwihariko, glucocorticoids nka prednisone ishobora kugabanya ukwinjira kwa kalisiyumu. Hrushak avuga ko kugira ngo umuntu yinjize neza, muri rusange ni byiza gufata inyunganiramirire ya kalisiyumu amasaha abiri kugeza kuri ane ugereranije n'iyi miti. Indi miti ishobora kugira ingaruka mbi ku nyongeramurire ya kalisiyumu irimo lithium, quinolone antibiotics, dolutegravir, na levothyroxine. Niba ufata inyunganiramirire ya kalisiyumu n'indi miti yavuzwe haruguru, gana muganga wawe kugira ngo amenye niba urugero rwa kalisiyumu mu maraso yawe rugomba gupimwa.
Kugira ngo habeho umusaruro mwiza, inyongeramusaruro za kalisiyumu zifatwa neza hamwe na vitamine D, manyeziyumu, na vitamine K. Uburyo bukomeye bwa vitamine D na kalisiyumu buzwi cyane—ni nk'ibyamamare bya filime ya strong-bones. Manyeziyumu igira uruhare runini mu gufasha, igafasha mu gutuma vitamine D ikora. Vitamine K, ifite uruhare runini, nayo ntigomba kwirengagizwa. Vitamine K (cyane cyane vitamine K2) ikora poroteyine zikenewe mu gutuma amagufwa atunganywa. Iyi gahunda inafasha mu gukumira ko imitsi itunganywa, ifitanye isano rya hafi n'indwara z'umutima n'imitsi. Kurya vitamine D, manyeziyumu, vitamine K, na kalisiyumu bihagije bishobora kunoza cyane ubuzima bw'amagufwa n'imibereho myiza muri rusange.
Kugira ngo inyongeramusaruro za kalisiyumu zirusheho kwinjiza, Grushak atanga inama zikurikira:
Ntugafate inyunganiramirire ya kalisiyumu irenga 500-600 mg icyarimwe. Ingano nto ziroroha kwinjiza. Reka nibura amasaha ane hagati y’inyunganiramirire.
Nubwo kalisiyumu citrate, kalisiyumu lactate, na kalisiyumu gluconate muri rusange byinjira neza byaba bifashwe n'ibiryo cyangwa bitabikoreshejwe, kubifata hamwe na vitamine D bitanga inyungu z'inyongera. Ibi biterwa nuko ibinure biri mu biribwa bishobora kongera uburyo bwo kwinjiza vitamine D. Ingaruka zabyo ni izihe? Kurushaho kwinjiza kalisiyumu.
Mu gihe ufata inyunganiramirire ya kalisiyumu, ugomba kwirinda ibiryo birimo aside nyinshi za oxalic na phytic, ndetse na kafeyine nyinshi.
Kugira ngo wongere imikorere y'inyongeramusaruro za kalisiyumu, tekereza ku gipimo, ibiryo ufata mu gihe ubinywa, n'indi miti iyo ari yo yose ufata. Nubwo kalisiyumu citrate, kalisiyumu lactate, na kalisiyumu gluconate bishobora gufatwa umuntu ashonje cyangwa mu gihe cyo kurya, kandi mu bihe bitandukanye by'umunsi, kubifata mu gihe urya, cyane cyane ibiryo bikungahaye kuri vitamine D, bizatuma ugira imikorere myiza cyane. Nanone, menya neza ko ubona magnesium na vitamine K bihagije mu mirire yawe. Niba ufata inyunganizi za kalisiyumu, gana muganga wawe kugira ngo akubwire inama zijyanye n'ibyo ukeneye ku buzima bwawe bwite.
Igihe cyo kohereza: Ukuboza 31-2025