Chikafu chine calcium chakakosha kuchengetedza mapfupa akasimba. Mapfupa ako anotsigira huremu hwako uye anotora chikamu mukufamba kwako kwese, saka calcium haisi chinhu chinovaka muviri chinodyiwa chinogona kuregeredzwa kana uchidzidzira mitambo.
Asi calcium inodikanwa kune wese munhu, kunyangwe ivo vari vatambi kana kwete. Kunze kwekusimbisa mapfupa, calcium inobatanidzwawo mukushanda kwemoyo, mhasuru, uye tsinga. Tsvaga kuti yakawanda sei calcium yaunoda pazuva uye mune zvipi zvekudya zvaunogona kuiwana (zvese mhuka nemiriwo masosi).
Yakawanda sei calcium yaunoda?
Iyo yakakurudzirwa zuva rega rega huwandu hwecalcium is 1.000 mg. Kunyangwe chiuru chemazana pazuva chingaratidzika kunge chakawanda, kubatanidza zvimwe zvezvikafu zvinotevera unogona kusvika pachiyero icho pasina dambudziko.
Ndinoiwana sei?
Kune macalcium ekuwedzera, asi nzira yakanakisa yekuwana calcium inoenderera kuburikidza nekudya. Uye zvakare, hazvizonetsi kuti iwe uwane zvekudya zvine calcium kana iwe uchiita zvekutenga.
Ichi chicherwa chiripo mune zvakawanda zvekudya zvezuva nezuva, kunyanya zvigadzirwa zvemukaka. Asi calcium haina kuganhurirwa kumukaka, asi kune zvakasiyana siyana zvekudya zvine calcium yaunogona kuwedzera pane chako chikafu. Ngatione zvavari:
Zvigadzirwa zvemukaka
Milk
Mukaka ndiyo inonyanya kufarirwa sosi yecalcium nekuda kwehupfumi hwayo mune ino mineral, pamwe nemutengo wayo unodhura. Iwo mashoma servings emukaka pazuva anokupa iwe chikamu chakanaka cheiyo calcium dosi iyo yako muviri inoda. Mukuwedzera, muviri unotora calcium mumukaka zvakanaka.
Kana zviri zvekudyara mukaka, tarisa iwo mucherechedzo wemukaka wako we soy kana wakasimbiswa necalcium. Zvimwe zvigadzirwa zvisina calcium asi izvo zvakasimbiswa panguva yekugadzira zviyo zvemangwanani, chingwa uye muto weorenji.
Simbisa mhasuru dzako neprotein
Tarisa uone chinyorwa: Mapuroteni chikafu. Ikoko iwe unowana izvo zvaunofanira kudya kuchengetedza kana kukudziridza mhasuru dzako.
Queso
Gruyère, Parmesan uye Edam ndevamwe vakapfuma mucalcium. Chizi dzakapfava senge Feta kana Brie inopawo calcium, kunyangwe ichienzaniswa neyechizi yakaoma, iwo madiki madiki. Kune rimwe divi, kazhinji iyo yakanyanya kurapwa, yakawanda mafuta yavanayo, saka zvakafanira kuvadya zvine mwero.
Yoghurt
Sezvo nezvimwe zvakasara zvemukaka, zvinokurudzirwa kusarudza zvivakwa zvine mutsindo. Skimmed mukaka uye yogati zvine imwecheteyo calcium (mune zvimwe zviitiko zvakatowanda) uye panguva imwechete chengetedza akawanda macalorie.
Muriwo, nyemba uye michero
Kana iwe ukawedzera calcium kubva mumiriwo uye nyemba kune izvo zvaunowana kubva pamukaka, haufanire kunge uine chinetso kusvika kune yakakurudzirwa mvumo yezuva nezuva yeiyi mineral. Pane rimwe divi, miriwo, nyemba, nzungu uye mhodzi zvinogona kukubatsira kuti uwane calcium yaunoda kana uri vegan kana lactose isingashiviriri.
Kale
Kutsvaga sosi yemiti calcium? Miti yakasvibira yakasvibira miriwo inopa huwandu hwakawanda hweiyi mineral, kunyanya kare. Mamwe masosi makuru ecalcium muchimiro chemiriwo isipinachi, chard, watercress uye broccoli. Izvo zvinofanirwa kucherechedzwa kuti kare inoonekwa senge iri nani sarudzo pane sipinashi nekuti inenge iine mashoma oxalate.
bhinzi
Bhinzi chinhu chinonakidza chine calcium. Soy uye nyemba zvinosanganisirwawo pakati pezvikafu zvine calcium.
Maonde akaomeswa
Muonde wakaomeswa unofungidzirwa se sarudzo huru yekuwana calcium kuburikidza nemichero. Uye kana zvasvika kune tubers, iyo inotapira ine inonakidza calcium zvemukati.
Pescado
Sardine
Sardines inogona kukupa yakawanda calcium. Kuti ushandise zvakanyanya calcium muhudyu yako, chinhu chakanakisa kubheja pane makedheni sardini. Izvo zvinoitika nedzimwe hove dzebhuruu senge anchovy kana salmon. Hove dzemakinini dzakakangwa zvine mafuta uye sodium, ndosaka ichifanira kungogumira kune imwechete kana maviri servings pasvondo. Zvokudya zvegungwa zvinopawo mukana wakanaka wecalcium.
Mbeu uye nzungu
Mbeu dzePoppy
Mbeu idzi dzakapfuma zvakaipisisa mucalcium. Supuni yezuva nezuva yembeu yepoppy inosimbisa huwandu hwakawanda hwecalcium.
Unofarira mhodzi here? Kusanganisira sesame, chia kana sunflower mbeu mune yako dhayeti zvakare ichakubatsira iwe kusvika kune yakakurudzirwa yezuva nezuva huwandu hwecalcium pamwe chete nezvimwe zvekudya.
Maamondi
Maamondi acho muchero wakaomeswa unopa calcium yakawanda. Hazelnuts ndeimwe sarudzo huru.
Chii chinoitika kana yakawandisa calcium ikadyiwa?
Calcium ine hutano uye inodikanwa, asi nekuda kwechikonzero ichi hazvidi kuti uzadze chikafu chezvikafu zvine calcium. Yakawanda calcium inogona kuve yakaipa sekushaikwa kwayo uye yakabatanidzwa kumatambudziko ehutano. Mari iyo isingafanire kupfuudzwa ndeye 2.500 mg calcium zuva nezuva, ichideredza kusvika pa2.000 50 kana iwe uri pamusoro pemakore makumi mashanu ekuberekwa. Sezvo nezvose zvinovaka muviri, iko kufungidzira kuti zvakanyanya kuve nani.