Ukutya okune-calcium kubalulekile ekugcineni amathambo omelele. Amathambo akho axhasa ubunzima bakho kwaye athathe inxaxheba kuyo yonke intshukumo yakho, ke I-calcium ayisosondlo esingena kukungahoywa ukuba uqhuba imidlalo.
Kodwa i-calcium iyimfuneko kuye wonke umntu, nokuba ziimbaleki okanye akunjalo. Ukongeza ekomelezeni amathambo, ikhalsiyam ikwathabatha inxaxheba ekusebenzeni kwentliziyo, izihlunu, kunye nemithambo-luvo. Fumana ukuba ingakanani ikhalsiyam oyifunayo ngosuku kunye nokutya onokukufumana khona (zombini izilwanyana kunye nemithombo yemifuno).
Ufuna malini calcium?
Inani lemihla ngemihla le-calcium yi-1.000 mg. Nangona i-1.000 mg yonke imihla inokubonakala ngathi ininzi, ngokudibanisa okunye koku kutya kulandelayo unokufikelela kuloo mali ngaphandle kwengxaki.
Ndiyifumana njani?
Kukho izongezo zekhalsiyam, kodwa Eyona ndlela yokufumana i-calcium iyaqhubeka ngokutya. Ukongeza, akuyi kuba nzima kuwe ukufumana ukutya okune-calcium xa usiya kuthenga.
Le minerali ikhona kukutya okuninzi kwemihla ngemihla, ngakumbi iimveliso zobisi. Kodwa ikhalsiyam ayiphelelanga kubisi, kodwa kukho iintlobo ngeentlobo zokutya okunekhalsiyam onokongeza kuko ekutyeni kwakho. Makhe sibone ukuba zintoni:
Iimveliso zederi
Ubisi
Ubisi ngowona mthombo uthandwayo we-calcium ngenxa yobutyebi bawo kule minerali, kunye nexabiso elifikelelekayo. Ukunikezelwa kweebisi ezimbalwa ngosuku kukubonelela ngenxalenye elungileyo yethamo le-calcium elifunwa ngumzimba wakho. Ukongeza, umzimba ubamba i-calcium kubisi kakuhle.
Ngokubhekisele kubisi lwezityalo, jonga ileyibheli yobisi lwakho lwe-soy ukuba iqiniswe nge calcium. Ezinye iimveliso ezingenayo ikhalsiyam kodwa eziqinisiweyo ngexesha lokwenziwa kwazo ziisiriyeli zakusasa, isonka kunye nejusi yeorenji.
Yomeleza izihlunu zakho ngeprotein
Jonga eli nqaku: Ukutya kweeproteni. Apho uyakufumana into oyityayo ukugcina okanye ukuphucula izihlunu zakho.
Ushizi
IGruyère, iParmesan kunye ne-Edam zezinye zezona zityebi kwi-calcium. Iitshizi ezithambileyo ezinje ngeFeta okanye iBrie zikwabonelela ngecalcium, nangona ithelekiswa neentshizi ezilukhuni, zizinto ezincinci. Kwelinye icala, ngesiqhelo Okunyange ngakumbi, amanqatha amaninzi anawo, ke kubalulekile ukuba uwasebenzise ngokumodareyitha.
Yogathi
Njengazo zonke iimveliso zobisi, kuyacetyiswa ukuba ukhethe iinguqulelo ezinqatyisiweyo. Ubisi olunamanzi kunye neyogathi ziqulathe ikhalsiyam efanayo (kwezinye iimeko nangaphezulu) kwaye kwangaxeshanye zigcina iikhalori ezininzi.
Imifuno, iimbotyi kunye neziqhamo
Ukuba ukongeza i-calcium kwimifuno kunye nemidumba kwinto osele uyifumana kubisi, akufuneki ube nangxaki yokufikelela kwisibonelelo esinconywayo semihla ngemihla. Kwelinye icala, imifuno, iimbotyi, amandongomane kunye nembewu kunokukunceda ufumane i-calcium oyifunayo ukuba une-vegan okanye i-lactose ayinyamezelani.
Kale
Ukukhangela umthombo wecalcium yezityalo? Imifuno eluhlaza eluhlaza inamaxabiso amahle ale minerali, ngakumbi i-kale. Eminye imithombo emikhulu yekhalsiyam ngohlobo lwemifuno sisipinatshi, ichard, i-watercress kunye ne-broccoli. Kufuneka iqatshelwe ukuba i-kale ithathwa njengeyona ndlela ibhetele kunesipinatshi kuba iya kuba ne-oxalate encinci.
imbotyi
Iibhontshisi ngumthombo onomdla wecalcium. Isoya kunye neelentile zibandakanyiwe phakathi kokutya okune-calcium.
Amakhiwane omileyo
Ikhiwane elomileyo lithathwa njenge Inketho enkulu yokufumana ikhalsiyam ngeziqhamo. Kwaye xa kufikwa kwizilimo eziyizigaxa, ibhatata emnandi inomxholo wecalcium onomdla.
Pescado
Isadini
I-Sardines inokukunika i-calcium eninzi. Ukwenza uninzi lwecalcium kwimisipha yakho, eyona nto intle kukubheja kwisardines enkonkxiweyo. Kuyafana nezinye iintlanzi eziluhlaza okwesibhakabhaka njenge anchovy okanye salmon. Ientlanzi ezinamafutha enkonkxiweyo ziqulathe amafutha kunye nesodiyam, yiyo loo nto kufanelekile ukuba icwangciselwe indawo enye okanye ezimbini ngeveki. Ukutya kwaselwandle kukwabonelela ngethamo elungileyo lecalcium.
Imbewu kunye namandongomane
Imbewu yePoppy
Ezi mbewu zityebe ngokungaqhelekanga kwi-calcium. Ipunipoon yemihla ngemihla yembewu yepoppy iqinisekisa inani elikhulu lecalcium.
Ngaba uyayithanda imbewu? Ukubandakanya iesame, i-chia okanye imbewu kajongilanga kwindlela otya ngayo kuya kukunceda ufikelele kwi-calcium yemihla ngemihla ngokudibeneyo nokunye ukutya.
Iialmondi
Iamangile isiqhamo esomileyo esibonelela ngecalcium eninzi. IiHazelnuts lolunye ukhetho olukhulu.
Kwenzeka ntoni ukuba i-calcium eninzi ityiwe?
I-calcium iphilile kwaye iyimfuneko, kodwa ngenxa yesi sizathu akukho mfuneko yokuhlutha ukutya okune-calcium. I-calcium eninzi inokuba mbi ngokungabikho kwayo kwaye inxulunyaniswa neengxaki zempilo. Isixa ekungafuneki ukuba sidlule kuso yi-2.500 mg calcium yonke imihla, ukunciphisa ukuya kuma-2.000 ukuba ungaphezulu kweminyaka engama-50 ubudala. Njengazo zonke izondlo, kukucinga okungachananga ukuba kokukhona kungcono.