Kukho intetho eninzi malunga neemfuno ze-calcium abanayo abafazi kunye nendlela ukungabikho kwale minerali kubangela iingxaki ezinzulu zempilo kubo. Kodwa amadoda kufuneka athathele ingqalelo ukuba i-calcium ayinqongophele ekutyeni kwawo, kuba awakhuselekanga ekubandezelekeni zizifo ngenxa yokungoneli kwayo. Akuyimfuneko ukusela ubisi, kuba baninzi ukutya okungekho zobisi kunye ne-calcium kwaye kweli nqaku siza kukubonisa zona.
I-pistachios, enencasa kwaye ininzi kakhulu
Los I-pistachios ine-calcium eninzi kuneyogathi (105 mg nganye 100 grams) kwaye, ngokuqinisekileyo, baya kukutsala ngakumbi xa kuziwa ekutyeni kwabo. Ungaphatha i-snack kunye nawe njenge-snack ngelixa ubukele ibhola ekhatywayo, nayiphi na enye itumente okanye imuvi yodwa okanye emva kwemini nangobusuku bokonwaba nabahlobo ekhaya.
Ukongezelela, zingasetyenziselwa ukulungiselela iiresiphi ezimnandi ezithandekayo, umzekelo, xa zihamba netshokolethi. Umbono ogqwesileyo wokuzitya ziswiti okanye zinetyuwa, kuthathelwa ingqalelo ukuba nazo ziqulethe i-potassium eninzi kuneebhanana kunye nesixa esihle seprotheyini.
Amandongomane anyamekela amathambo akho kunye nentliziyo yakho
Las amaqela Zibunjwe njengengqondo kwaye enye i-snack enempilo yokufaka ekudleni kwakho ngenxa yomxholo we-calcium, akukho ngaphantsi kwe-117 mg nge-100 grams yamantongomane. Zikwatyebile kwioyile ye-omega 3, ngoko ke zigqwesileyo entliziyweni. Ngaba ufuna ezinye izizathu zokuzitya?
I-appetizer encinci enempilo kakhulu: iminquma
I-100 grams yeminquma inika i-88 mg ye-calcium. Ukuba bekungengenxa yokuba zinetyuwa xa zinongwe, beziya kuba kukutya okugqibeleleyo, kuba zinefibre, zikhaphukhaphu kwaye zizityebi kakhulu kwiiminerali ezifana nepotassium, i-iron, iphosphorus kunye nemagnesium. Ngenxa yezondlo zazo, zinceda ukulwa ne-anemia, kuba unokuzithatha ukuba zikomeleze ukutya kwakho phambi kwesidlo sasemini.
Kwabo bathanda iintlanzi kunye nabo bangazithandiyo: iisardadi
Iisardine zihlala ziqinisekisa nakwabo bangazithandi kakhulu iintlanzi. Kukutya okulungileyo nokuba ukutye kusatsha okanye kunkonkxiweyo. Akunakuze kube buhlungu ukuba neetoti ezimbalwa zesardadi ekhaya ukusikhupha enkathazweni xa singafuni ukupheka, kuba zibonelela ngezondlo ezininzi kwaye, ngaphezu kwakho konke, i-calcium.
Ngokuchaseneyo nento onokucinga ngayo, batye iintlazi ezinkonkxiweyo Kuyathakazelisa ngakumbi ukuba into oyifunayo yithamo eyongezelelweyo yecalcium, kuba ngokuyitya ngamathambo, uyazuza kwezinye. I-200 okanye ukuya kwi-250 mg ye-calcium nge-100 grams yesardadi. Ukuba ukhetha ukuba zintsha, uya kudla kwakhona i-calcium, nangona ingaphantsi, kuba iqulethe i-50 mg nge-100 grams yesardadi. Oku kwehla kungenxa yokuba xa uzithatha zintsha ususa ameva.
Isityebi kwi-calcium kunye nentsimbi: iilentile
Iilentile, njengazo zonke imifuno, ziyaziwa ukuba zizityebi kwintsimbi kunye nefiber, kodwa kufuneka uqale ukubazi ngomxholo wabo we-calcium. Ikhulu leegram zeelentile zibonelela nge-19 mg ye-calcium. Kuxhomekeke kuwe ukuba uzipheka njani, kuba kukho iindlela ezininzi kwaye unokuziqhelanisa neresiphi kwimpilo yakho kunye nezinto ozikhethayo. Ngokomzekelo, ukuba unempilo kwaye ungabi namandla okanye uneengxaki ze-coronary, unokukwazi ukutya i-plate ye-lentils kunye ne-chorizo. Ngelixa, ukuba utya ukutya, okanye kufuneka uzinakekele ngcono, unokuzitya zityunjwe ngemifuno okanye zibandayo, ezinongwe.
Ukukhotha umnwe kakuhle: i-shrimp
Abo bangalotywanga kakhulu bafumana indawo efanelekileyo yokutya kwaselwandle. I Imifula, umzekelo, ngumthombo omhle weeprotheni, i-fatty acids kunye neeminerali. Ngokubhekiselele kwi calcio, baba negalelo 220 mg nge-100 grams. Kwaye ungazitya ziphekiwe, zibhakiwe, zosiwe okanye uzipheke ngazo izitya ezininzi ze-stir-fries, i-omelettes, amaqanda aqhekekileyo, isityu, irayisi, ipasta kunye neesaladi. Sikuxelela okufanayo malunga iiprawns kunye ne-crayfish.
Ukutya okumnandi okunempilo: amakhiwane omisiwe
Xa uziva ngathi uyinto emnandi, endaweni yokubhenela kwitshokholethi okanye ufikelele kwiipastries ezihendayo zamashishini, siyakukhuthaza ukuba utye ezimbalwa. amakhiwane omileyo. Zinezondlo kakhulu kwaye zinamandla, zinefiber kunye nezinye I-167 mg ye-calcium nge-100 grams.
Ukuze ube namandla kwaye ucoceke ngaphakathi: i-chard
Nje ikhulu leegram ze chard, akukho nto, ikunika i-51 mg ye-calcium, yintoni eninzi! Ke luluvo oluhle kakhulu ukungena kumkhwa wokusebenzisa i-chard rhoqo. Unokuzitya njengeqabane lokuloba, i-steaks okanye kwiisaladi, zongeze kwi-stews yakho okanye uzilungiselele nge-chickpeas, njengesipinashi, kunye ne-pine nuts, njl.
Iqabane elifanelekileyo leglasi yakho ye-cocktail: iialmondi
Enye i-snack enhle, kunye ne-walnuts kunye ne-pistachios, i-almonds. Ikhulu leegram ze-almonds zibonelela nge-264 mg ye-calcium. Ke ngoko, ayisosicwangciso esibi ukuba nengxowa yee-almonds ekhaya kwaye xa sifumana umnqweno wokutya, sibhenela kuwo. Ungaphinda upheke neeamangile kwaye usele nobisi lwazo.
Umqali weklasi yokuqala: amaqhude
Ikhulu leegram ze-cockles lilingana ne-30 mg ye-calcium. Oku kwenza kube enye yokutya eya kuba kuhle kuthi ukuba sibe nayo kwi-pantry kwicala lokulondoloza, kuba zilungele i-aperitif. Ukongeza kwi-calcium, ibonelela nge-iron, i-phosphorus, i-potassium, i-zinc, i-selenium kunye ne-iodine. Kufuneka kwakhona kukhankanywe ukuba basinika iiprotheyini kunye nokuba amafutha abo angenawo unsaturated, oko kukuthi, ngamafutha anempilo.
I-Pasta, isitya esithandwa ngumntu wonke
Ukuba uyayithanda i- ipasta, ngoku unesizathu esinye sokuyitya, kuba yonke into I-100 grams ikunika i-6 mg ye-calcium. Kuyinyani ukuba ayininzi, kodwa ukuba uyayikhapha kunye nakuphi na ukutya esikukhankanyileyo kolu luhlu, ipesenti yecalcium iya kwanda kakhulu.
Isilingo esimnandi semihla
Ukuba amakhiwane omisiweyo ayindawo efanelekileyo yeepastries zamashishini kunye neelekese, imihla ayikude ngasemva. Ikhulu leegrem zemihla ngemihla ziyi-39 mg ye-calcium. Zikwangumthombo wefiber kwaye zinamandla kakhulu. Qaphela umxholo wayo weswekile! Unokuzitya wedwa okanye ugalelwe itshizi, iresiphi elungele ukukhotha umnwe.
Ukuba uthanda i-cod, siyavuyisana nawe!
Siyazi ukuba i-cod ayiqinisekisi uninzi lwabantu. Kodwa ukuba uyenzile, usethamsanqa, kuba yintlanzi enencasa kakhulu kwaye abo baziyo ukuyixabisa, bangcamla ubumnandi bokwenyani. Ikhulu leegram zecod yi-24 mg yecalcium kwaye, ngaphandle koko, iqulethe iprotein eninzi, iiminerali ezahlukeneyo ngobuninzi obuhle kwaye yintlanzi etyiswe kakuhle kakhulu.
Unempilo kwaye ifanelekile ekutyeni: iimbotyi eziluhlaza
Iimbotyi eziluhlaza zinokukhapha izityu ezahlukeneyo okanye intlanzi kunye nezitya zenyama, kodwa zinokutyiwa zifakwe kwi-sautéed ukuba ufuna ukutya, kunye ne-ham, kunye ne-shrimp, njl. Ikhulu leegram zeembotyi eziluhlaza yi-37 mg ye-calcium.
Kuba gourmets: artichokes
I-Artichokes inencasa emnandi, kangangokuba iyinto enqabileyo yokwenyani ekhitshini ukuba uyakwazi ukuyipheka kakuhle. Igalelwe inyama okanye i-ham, phakathi kwezinye iindlela zokupheka, incasa yobuThixo, nangona inokuthi yongezwe kwizitya ezahlukeneyo zerayisi kwaye, ewe, zinokugcina isidlo sangokuhlwa okanye i-aperitif ukuba uzityile zinkonkxiweyo. Ngabo uya kudla inani elikhulu lefiber kwaye, ukongeza, I-44 mg ye-calcium nge-100 grams ye-artichoke. Unomdla wokuyitya kuba iququzelela ukucolwa kwamafutha.
Pheka ngeeliki kwaye uya kuwuqaphela umahluko
Ukuba uthanda ukupheka, ukususela ngoku akuyi kubakho ukunqongophala kweeliki ekhitshini lakho, kuba Ikhulu leegram zeeliki zibonelela nge-59 mg ye-calcium, kodwa ukongeza kule nto, ityebile kakhulu kwiiminerali kwaye ilwa nokuqunjelwa, ngaphandle kokulibala ukuba inika izitya ukunambitheka okumangalisayo.
Ewe kukutya kwaselwandle: i-crayfish
Sele siyibonile ngaphambili ihlalutya igalelo loluhlu: Ikhulu leegrem zezi khrustasi zinika i-220 mg yecalcium. Kwaye ixabiso layo liyafikeleleka, ngoko lunyango olusempilweni ofanele ukutyala kulo.
Thanda iikhaphetshu
Siyaqonda ukuba iikhaphetshu azithandwa kakhulu, kodwa kukho iindidi ezininzi zekhaphetshu kunye nezityu, ezinongwe kakuhle, zilungile, okanye ekunxityweni. Zilula kakhulu, ngoko ke zicetyiswa ukuba zinciphise umzimba kwaye, njenge-calcium, ikhulu leegrem zehlumela lingama-40 mg ekhalsiyam.
Yongeza iiclams kwimenyu yakho
Ngegalikhi, kwi-paellas, i-fideuas kunye ne-lemon. Zilungiselele nokuba uthanda kangakanani na, kuba Iiclams zibonelela nge-92 mg ye-calcium kwikhulu leegram kwaye zikhanya kakhulu kwaye zinencasa. Ukongezelela, kufuneka sigxininise igalelo layo kwezinye iiminerali kunye neevithamini, kuquka i-selenium, isinyithi kunye ne-magnesium. Zikwatyebile kwi-iodine kwaye zidibanisa kakuhle kakhulu kunye nakuphi na ukutya, kubandakanya inyama, intlanzi kunye nemifuno kunye nemifuno.
Olu luluhlu lwethu lwe ukutya okungekho zobisi kunye ne-calcium, ngoko unokuqinisekisa ukuba uquka ngokwaneleyo le minerali efunekayo ekutyeni kwakho, okuyimfuneko kwimpilo enhle yamathambo akho. Ukuba awukunyamezeli kakuhle ukutya kobisi, nazi ezinye izinto ezinokuthatha indawo yazo ngokugqibeleleyo.