{"id":7774,"date":"2015-07-14T13:14:00","date_gmt":"2015-07-14T11:14:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/kalsium-is-jy-by\/"},"modified":"2017-05-19T09:54:05","modified_gmt":"2017-05-19T07:54:05","slug":"kalsium-is-jy-by","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/kalsium-is-jy-by\/","title":{"rendered":"Kalsium: is jy by?"},"content":{"rendered":"

Vitamien D, of plooie en velkanker?<\/h4>\n

Met ons beslis verstandige veldtog om Suid-Afrikaners sonslim te maak duik \u2019n nuwe dilemma nou op: ons kry te min son om vitamien D te maak, en daarsonder bou ons nie been nie. Dus neem ons risiko op osteoporose <\/strong>dramaties toe, veral omdat ons al langer leef. As jy een van ons talle kantoorgebonde lesers is, kom jy waarskynlik nie \u2019n halfuur per dag in die son nie. Jy moet \u2019n plan maak en meer vitamien D-ryke eiers<\/strong>, lewer <\/strong>en salm <\/strong>eet, of \u2019n kalsiumaanvuller <\/strong>met vitamien D, gebruik.<\/p>\n

Lees ook: Moet ek kalsium neem? Of is te veel sleg vir my?<\/a><\/p>\n

 <\/p>\n

Hartsverdriet<\/h4>\n

\u2019n Nuwe Nieu-Seelandse studie het almal verras: dit koppel kalsiumaanvullers aan hartsterftes<\/strong>, vermoedelik omdat dit die hartare verkalk. Maar dit beteken nie alle vroue moet hul kalsiumaanvullers weggooi nie: die risiko is klein, met net een uit vyftig vroue wat sterf met gebruik van 1 000 mg kalsium per dag vir vyf jaar. As jy \u2019n familiegeskiedenis van hartsiektes het, of reeds \u2019n hartkwaal het maar jou skelet lyk goed, is dit waarskynlik beter om kalsiumaanvullers uit te los.<\/p>\n

 <\/p>\n

Wat beteken \u2018goed\u2019?<\/h4>\n

Die huidige debat gaan oor die vorm <\/strong>van vitamien D wat jou liggaam die beste help om kalsium op te neem, terwyl dit vroe\u00ebr gefokus het op die soort <\/strong>kalsium. Navorsers glo daar\u2019s min verskil tussen die soorte vitamien D en kalsium.<\/p>\n

Maak jou eerste riglyn eerder die hoeveelheid <\/strong>son wat jy kry: as jy grotendeels binnenshuis is, kies \u2019n aanvuller met vitamien D. Omdat die meerderheid vroue te min kalsium deur hul kos kry, is dit wys om \u2019n aanvuller te gebruik, mits jou hart gesond is. Maak jou tweede riglyn die hoeveelheid elementale kalsium in die aanvuller, eerder as om te swig voor die hoeveelheid gebonde kalsium daarin. \u2019n Pil met 1 000 mg kalsiumglukonaat gee jou net 100 mg kalsium.<\/p>\n

Lees ook: Die ABC van vitamien D<\/a><\/p>\n

 <\/p>\n

Goed om te onthou<\/h4>\n

Amandels:\u00a0<\/strong>Dis briljant vir jou skelet. Amandels, Brasiliaanse neute en salm is dubbel voedsaam: hulle is ryk aan kalsium en omega-3- en -6-olies wat jou hart beskerm. Die staatmakerbronne van kalsium bly melk, jogurt en kaas (en al die eksotiese kase ook), spesifiek omdat hulle ook vitamien D bevat. Ander goeie bronne is broccoli (twee koppies per dag, as jy nie melk drink nie) en sardiens met grate.<\/p>\n

Lees ook: Omega-3: die slenters<\/a><\/p>\n

 <\/p>\n

Maar ek eet spinasie?<\/h4>\n

Die antimelkbrigade beweer spinasie, bone, rabarber en die meeste sade is net so ryk aan kalsium soos melk. Hulle is reg, maar hulle verswyg dat hierdie kalsiumbronne ook oksalate en fitate bevat \u2013 komponente wat keer dat kalsium opgeneem word. Hierdie groentes is goeie bronne van ander vitamiene<\/strong> maar ni\u00e9 van kalsium nie. As jy melk uitsny, m\u00f3\u00e9t jy \u2019n kalsiumaanvuller neem.<\/p>\n

Lees ook: Groentesappe<\/a><\/p>\n

 <\/p>\n

Tienerstrategie\u00eb<\/h4>\n

Die beste tyd om 80% van die kalsium wat jy vir jou hele lewe lank benodig in jou been in te bou, is van elf tot sestien jaar. Werk dus melk vir jou dogter in oral waar jy kan. Gebruik jogurtslaaisous<\/strong> van Bulgaarse jogurt, sout, tiemie en \u2019n teelepel suiker, eerder as mayonnaise; roer melk <\/strong>by bredies pleks van water; en gee haar gesonde nageregte soos vla <\/strong>of 500 ml vrugtejogurt geset met \u2019n pakkie jellie.\u00a0Maar dalk gaan sy jou planne systap, want di\u00e9 ouderdomsgroep is intens liggaamsbewus en is liewer op \u2019n kitsideet as om ma se raad te volg. Kry vir haar \u2019n kalsiumaanvuller \u2013 dis kilojloulevry. As sy sonsku is, kies een met vitamien D.<\/p>\n

Lees ook: Die beste melk vir kalsium<\/a><\/p>\n

 <\/p>\n

Uiteindelik skraal<\/h4>\n

Dieet jy voortdurend? Of het jy die afgelope tyd \u2019n hele paar kilo\u2019s afgeskud? Di\u00ebte, ongeag of jy die gewig afhou of weer aansit, verdubbel jou risiko op osteoporose<\/strong>. Di\u00ebters moet \u2019n goeie kalsiumaanvuller gebruik.<\/p>\n

Lees ook: Toets jou kennis oor jou niere<\/a><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Twee onlangse nuusbrokkies oor kalsium maak opslae. Een is dat dit sonder vitamien D niks beteken nie. En dan wonder dokters oor kalsium en jou hart. Deur Salom\u00e9 Delport<\/p>\n","protected":false},"author":4,"featured_media":14668,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2949,667],"tags":[143,278,505,1049,1140,1361,2426,3912,5093,5097],"class_list":["post-7774","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leef-gesond","category-gesondheid","tag-vis","tag-groente","tag-eiers","tag-neute","tag-vitamiene","tag-melk","tag-kalsium","tag-vitamien-d","tag-teenveroudering","tag-anti-aging"],"acf":[],"yoast_head":"\nKalsium: is jy by? | rooi rose<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/novanews.co.za\/rooirose\/kalsium-is-jy-by\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kalsium: is jy by? | rooi rose\" \/>\n<meta property=\"og:description\" content=\"Twee onlangse nuusbrokkies oor kalsium maak opslae. 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