Kune kutaura kwakawanda pamusoro pezvinodiwa zvecalcium izvo vakadzi vanazvo uye kuti kushaikwa kwemineral iyi kunokonzera sei matambudziko makuru ehutano kwavari. Asi varume vanofanirawo kungwarira kuti calcium haisi kushayikwa mukudya kwavo, nokuti havagoni kutambura nezvirwere nekuda kwekusakwana kwayo. Hazvidikanwi kunwa mukaka, nokuti kune zvakawanda zvokudya zvisiri zvemukaka zvine calcium uye mune ino chinyorwa tichakuratidza ivo kwauri.
Pistachios, inonaka uye yakasiyana-siyana
ari pistachios ine calcium yakawanda kupfuura yogati (105 mg pa100 gramu) uye, zvirokwazvo, ivo vachakukwezva iwe zvakanyanya kana zvasvika pakuzvidya. Iwe unogona kutakura chitsama newe chekudya chekudya kana kuashandisa sechikafu uchiona nhabvu, chero imwe nhangemutange kana bhaisikopo rega kana masikati nemanheru ekufara neshamwari kumba.
Mukuwedzera, vanogona kushandiswa kugadzira zvinotapira zvinotapira zvinonaka, semuenzaniso, kana zvichiperekedzwa nechokoti. Iro zano rakanakisa rekuvadya zvinotapira kana munyu, uchifunga kuti ivo vane potassium yakawanda kupfuura mabhanana uye huwandu hwakanaka hweprotein.
Nzungu dzinochengeta mapfupa ako nemoyo wako
ari nueces Izvo zvakaumbwa sehuropi uye ndechimwe chikafu chine hutano chekubatanidza mukudya kwako nekuda kwehuwandu hwecalcium, isingasviki 117 mg pamagiramu zana enzungu. Iwo zvakare akapfuma muomega 100 oiri, saka iwo akanakira moyo. Unoda zvimwe zvikonzero zvekuzvidya here?
Chinhu chidiki chine hutano kwazvo: maorivhi
100 magiramu emuorivhi anopa 88 mg ye calcium. Dai pasina kuti dzine munyu kana dzarungwa, dai chiri chikafu chakakwana, nekuti dzine faibha, dzakareruka uye dzakapfuma zvikuru muzvicherwa zvakaita se potassium, iron, phosphorus ne magnesium. Kutenda kuti vane hutano hwakadii, vanobatsira kurwisa kupererwa neropa, nekuti unogona zvakare kuvatora kuti uwedzere havi yako masikati asati adya.
Kune vanoda hove nevasingadi: sardines
Sardines kazhinji anonyengetedza kunyange avo vasinganyanyoda hove. Chikafu chakanaka ungave uchichidya chiri chitsva kana chemumagaba. Hazvimbokuvadzi kuva nemakani mashomanana e sardines kumba kuti atibvise mumatambudziko patinenge tisinganzwisisi kubika, nokuti anopa zvakawanda zvinovaka muviri uye, pamusoro pezvose, calcium.
Kusiyana nezvaungafunga, idya sardine yemumagaba Zvinonyanya kufadza kana chauri kutsvaga chiri chekuwedzera dhamu yecalcium, nekuti nekuadya nemapfupa, unobatsirwa kubva kune vamwe. 200 kana kusvika 250 mg ye calcium pa 100 gramu ye sardines. Kana ukaada ari manyoro, unenge uchidyawo calcium, kunyangwe iri shoma, nekuti ine 50 mg pa100 gramu yesadhini. Kudzikira uku kunokonzerwa nekuti ukaatora ari manyoro unobvisa minzwa.
Yakapfuma mu calcium uye iron: lentils
Lentils, senge zvese nyemba, vanozivikanwa kuva akapfuma musimbi uye fiber, asi iwe unofanirwawo kutanga kuvaziva nezve calcium yavo. Magiramu zana erenti anopa 19 mg ye calcium. Zviri kwauri kuti unozvibika sei, nekuti kune nzira dzakawanda uye iwe unogona kugadzirisa resipi kune hutano hwako uye zvaunofarira. Semuenzaniso, kana uine hutano uye usiri kuwandisa kana uine matambudziko ekorona, unogona kudya ndiro yakanaka yenyemba ine chorizo. Nepo, kana uri pakudya, kana kuti uchida kuzvitarisira zviri nani, unogona kuzvidya zvakabikwa nemiriwo kana kutotonhora, zvakarungwa.
Kunanzva zvigunwe zvakanaka: shrimp
Avo vasina kunyanya hove vanowana chinotsiva chakakwana muzvokudya zvegungwa. The kamba, somuenzaniso, inzvimbo yakanaka yeprotein, mafuta acids uye minerals. Kana zviri zve calcio, vanopa 220 MG pa100 magiramu. Uye iwe unogona kudzidya dzakabikwa, dzakabikwa, dzakagochwa kana kubika navo madhishi akawanda e-sticker-fries, omelettes, mazai akakanyiwa, mabhii, mupunga, pasta nemasaladhi. Isu tinokuudza zvakafanana nezve prawns uye crayfish.
Mushonga wakanaka kwazvo unotapira: maonde akaomeswa
Kana iwe uchinzwa sechinhu chinotapira, pane kushandisa chokoreti kana kusvika kune inoyedza mabheki eindasitiri, tinokukurudzira kuti udye mashoma. maonde akaomeswa. Iwo ane hutano hwakanyanya uye ane simba, ane fiber uye mamwe 167 mg ye calcium pa 100 gramu.
Kuva nesimba uye kuchena mukati: chard
Just magiramu zana echard,hachizi chinhu, inokupa 51 mg ye calcium,zvakawanda! Saka ipfungwa yakanaka kupinda mutsika yekudya chard kakawanda. Unogona kudzidya semufambidzani wehove, steaks kana mumasaladhi, wozviwedzera kumasowe ako kana kuzvigadzirira nehuku, sespinachi, nepine nzungu, nezvimwe.
Mufambidzani akakwana kune yako cocktail girazi: maarumondi
Imwe snack yakanaka, pamwe nemarnuts uye pistachios, maarmond. Magiramu zana emaarumondi anopa 264 mg yecalcium. Naizvozvo, hachisi hurongwa hwakaipa kuva nebhegi remaarumondi kumba uye kana tawana chido chekudya, tinoenda kwazviri. Iwe unogona zvakare kubika nemaamanda uye kunyange kunwa mukaka wavo.
A first-class starter: cockles
Magiramu zana emakoronga akaenzana ne30 mg ye calcium. Izvi zvinoita kuti ive imwe yezvikafu izvo zvichave zvakanaka kwatiri kuti tive nazvo mupantry mudivi rekuchengetedza, nekuti zvakanakira aperitif. Mukuwedzera kune calcium, inokupa iwe iron, phosphorus, potassium, zinc, selenium uye iodine. Inofanirawo kutaurwa kuti vanotipa mapuroteni uye kuti mafuta avo haana unsaturated, kureva kuti ane utano hwakanaka.
Pasta, ndiro iyo munhu wese anoda
Kana iwe uchida iyo pasta, zvino une chikonzero chimwe chete chokuchidya, nokuti pane chimwe nechimwe 100 gramu inokupa iwe 6 mg ye calcium. Ichokwadi kuti haina kuwanda, asi kana ukaiperekedza nechero chikafu chatataura mune ino runyorwa, chikamu checalcium chichawedzera zvakanyanya.
Muyedzo unotapira wemazuva
Kana maonde akaomeswa ari iwo anotsiva akakwana emaindasitiri keke uye masiwiti, mazuva haasi kure kumashure. Magiramu zana emazuva ane 39 mg ye calcium. Ivo zvakare sosi yefiber uye ine simba kwazvo. Ngwarira neshuga zvayo! Iwe unogona kuzvidya wega kana kunyange kuputirwa nechizi, recipe iyo inonanzva zvigunwe zvakanaka.
Kana iwe uchida cod, makorokoto!
Isu tinoziva kuti cod haitenderi ruzhinji rwevanhu. Asi kana ukadaro, une rombo rakanaka, nekuti ihove inonaka kwazvo uye avo vanoziva kuitenda, vanoravira zvinonaka chaizvo. Magiramu zana ekodhi ndeye 24 mg ye calcium uye, kunze kweizvozvo, ine mapuroteni akawanda, zvicherwa zvakasiyana muhuwandu hwakanaka uye ihove inogayiwa zvakanaka.
Hutano uye hwakakodzera kudya: green beans
Mabhinzi egirini anogona kuperekedza madhishi akasiyana-siyana kana hove nendiro dzenyama, asi dzinogonawo kudyiwa dzakabikwa kana iwe uchida kuva pakudya, ne ham, ne shrimp, nezvimwe. Magiramu zana ebhinzi bhinzi ane 37 mg yecalcium.
Kune gourmets: artichokes
Artichokes ine inonaka inonaka, zvekuti ichokwadi gem mukicheni kana iwe uchiziva kuibika nemazvo. Yakazadzwa nenyama kana ham, pakati pemamwe akawanda mabikirwo, ivo vanoravira zvehumwari, kunyangwe ivo vanogona zvakare kuwedzerwa kune dzakasiyana siyana ndiro dzemupunga uye, hongu, vanogona kuchengetedza chisvusvuro kana aperitif kana ukazvidya mumagaba. Navo iwe unenge uchidya yakawanda fiber uye, nekuwedzera, 44 mg ye calcium pa 100 gramu ye artichoke. Iwe unofarirawo kuidya nekuti inofambisa kugaya kwemafuta.
Bika nereki uye uchaona mutsauko
Kana iwe uchida kubika, kubva ikozvino hakuzovi nekushayikwa kwerekisi mukicheni yako, nokuti Magiramu zana emareki anopa 59 mg yecalcium, asi nekuwedzera kune izvi, yakapfuma kwazvo mumaminerari uye inorwisa kuvimbiswa, pasina kukanganwa kuti inopa ndiro kunakidza kunoshamisa.
Hongu kune zvekudya zvegungwa: crayfish
Isu takatozviona kare tichiongorora mupiro wemisara: Magiramu zana emakorustasiya aya anopa 220 mg yecalcium. Uye mutengo wayo unokwanisika, saka iko kubata kune hutano kwakakodzera kuisa mari mairi.
Ida makabheji
Tinoziva kuti makabheji haadiwe zvakanyanya, asi kune akasiyana siyana emakabheji uye mumashishi, akarungwa zvakanaka, akanaka, kana mumapfekero. Iwo akareruka kwazvo, saka anokurudzirwa kurasikirwa uremu uye, senge calcium, zana magiramu nhungirwa ndiwo 40 mg calcium.
Wedzera clams kumenyu yako
Negariki, mu paellas, fideuas uye neremoni. Vagadzirire sezvaunoda zvakanyanya, nekuti Clams inopa 92 mg ye calcium pazana magiramu uye akareruka uye anonaka. Mukuwedzera, tinofanira kusimbisa mupiro wayo mune mamwe maminera uye mavitamini, kusanganisira selenium, iron uye magnesium. Iwo zvakare akapfuma muiodine uye anobatanidza zvakanyanya nechero chikafu, kusanganisira nyama, hove nemiriwo uye kunyange maruva.
Iyi ndiyo rondedzero yedu ye zvokudya zvisiri zvemukaka zvine calcium, saka iwe unogona kuve nechokwadi kuti unosanganisira zvakakwana zveiyi mineral inokosha mukudya kwako, zvakakosha kune hutano hwakanaka hwemapfupa ako. Kana iwe usingaregi chikafu chemukaka zvakanaka, hezvino zvimwe zvinotsiva zvinogona kuzvitsiva zvakakwana.