Ukudla okungekona okobisi okune-calcium

Ukudla okungekona okobisi okune-calcium

Kuningi okukhulunywayo mayelana nezidingo ze-calcium abesifazane abanazo nokuthi ukushoda kwale mineral kubadalela kanjani izinkinga ezinkulu zempilo. Kodwa abesilisa kumele baqikelele ukuthi i-calcium ayishodi ekudleni kwabo, ngoba abagonyiwe ekuphathweni yizifo ngenxa yokuntuleka kwayo. Akudingekile ukuphuza ubisi, ngoba maningi ukudla okungekona okobisi okune-calcium futhi kulesi sihloko sizokukhombisa zona. 

Ama-pistachios, amnandi futhi ahlukahlukene kakhulu

I-Los ama-pistachios ane-calcium eningi kuneyogathi (105 mg ngamagremu ayi-100) futhi, ngokuqinisekile, bazokuheha ngokwengeziwe uma kuziwa ekudleni kwabo. Ungakwazi ukuthwala idlanzana nawe ukuze uthole ukudla okulula noma ukusebenzise njengokudla okulula ngenkathi ubuka ibhola, noma yimuphi omunye umqhudelwano noma imuvi uwedwa noma ntambama nakusihlwa lapho uzijabulisa nabangani ekhaya. 

Ngaphezu kwalokho, zingasetshenziselwa ukulungiselela izindlela zokupheka ezimnandi eziphundu, isibonelo, uma zihambisana noshokoledi. Umqondo omuhle kakhulu wokuwadla aswidi noma anosawoti, kucatshangelwa ukuthi aqukethe i-potassium eningi kunobhanana kanye nenani elihle lamaprotheni.

Amantongomane anakekela amathambo akho nenhliziyo yakho

I-Las ama-walnuts Zibunjwe njengobuchopho futhi zingolunye uhlobo olunempilo ongalufaka ekudleni kwakho ngenxa yokuqukethwe kwe-calcium, hhayi ngaphansi kuka-117 mg ngamagremu ayi-100 amantongomane. Zicebile futhi ngamafutha e-omega 3, ngakho-ke zinhle kakhulu enhliziyweni. Ingabe udinga izaba ezengeziwe ukuze uzidle? 

I-appetizer encane enempilo kakhulu: iminqumo

Ukudla okungekona okobisi okune-calcium

Amagremu ayi-100 eminqumo ahlinzeka ngo-88 mg we-calcium. Ukube bekungengenxa yokuthi ziqukethe usawoti uma zinongwe, beziyoba ukudla okuphelele, ngoba zinefiber, zilula futhi zicebile kakhulu ngamaminerali afana ne-potassium, i-iron, i-phosphorus ne-magnesium. Ngenxa yokuthi anomsoco kangakanani, asiza ekulweni ne-anemia, ngoba ungakwazi futhi ukuwahambisa ukuze ukhulise isifiso sakho sokudla ngaphambi kwesidlo sasemini. 

Kulabo abathanda izinhlanzi nalabo abangazithandi: ama-sardine

Amasardine ngokuvamile akholisa ngisho nalabo abangazithandi kakhulu izinhlanzi. Ziwukudla okuhle noma ngabe uzidla zisanda kudliwa noma zisemathinini. Akukaze kube buhlungu ukuba namathini ambalwa e-sardine ekhaya ukuze asikhiphe enkingeni lapho singakuthandi ukupheka, ngoba ahlinzeka ngemisoco eminingi futhi, ngaphezu kwakho konke, i-calcium. 

Ngokuphambene nalokho ongase ukucabange, udle amasardine ethini Kuyathakazelisa kakhulu uma okufunayo kuwumthamo owengeziwe we-calcium, ngoba ngokuwadla ngamathambo, uzuza kokunye. 200 noma kufika ku-250 mg we-calcium ngamagremu ayi-100 kasardine. Uma uthanda ukuthi zisha, uzophinde udle i-calcium, nakuba incane, ngoba iqukethe ama-50 mg ngamagremu ayi-100 kasardine. Lokhu kwehla kungenxa yokuthi uma uwathatha esanda kukhipha ameva. 

Icebile nge-calcium nensimbi: i-lentils

I-lentils, njengazo zonke izindunduma, ziyaziwa ecebile ngensimbi ne-fiber, kodwa kufanele futhi uqale ukuzazi ngokuqukethwe kwazo kwe-calcium. Ikhulu lamagremu ama-lentils ahlinzeka ngo-19 mg we-calcium. Kukuwe ukuthi uzipheka kanjani, ngoba kunezindlela eziningi futhi ungakwazi ukuzivumelanisa neresiphi ukuze ube nempilo yakho kanye nezintandokazi zakho. Isibonelo, uma unempilo futhi ungakhuluphali kakhulu noma unezinkinga zenhliziyo, ungakwazi ukudla ipuleti elihle lama-lentile nge-chorizo. Nakuba, uma udla, noma udinga ukuzinakekela kangcono, ungawadla afakwe isitshulu ngemifino noma abandayo, anongwe. 

Ukukhotha iminwe kuhle: izimfanzi

Ukudla okungekona okobisi okune-calcium

Labo abangadobi kakhulu bathola indawo efanelekile ekudleni kwasolwandle. I izimfanzi, ngokwesibonelo, awumthombo omuhle wamaprotheni, ama-fatty acids namaminerali. Ngokuqondene ne football, bayanikela 220 mg ngamagremu ayi-100. Futhi ungazidla ziphekiwe, zibhakiwe, zosiwe noma uzipheke ngazo izitsha eziningi zokuthosa, ama-omelet, amaqanda aphekiwe, izitshulu, ilayisi, i-pasta namasaladi. Sikutshela okufanayo mayelana ama-prawn kanye ne-crayfish.

Ukudla okumnandi okunempilo: amakhiwane omisiwe

Uma uzizwa njengoswidi, esikhundleni sokuphendukela kushokoledi noma ufinyelele amakhekhe alingayo asezimbonini, sikukhuthaza ukuthi udle ambalwa. amakhiwane omisiwe. Zinomsoco kakhulu futhi zinamandla, ziqukethe i-fiber nokunye 167 mg we-calcium ngamagremu ayi-100

Ukuze uqine futhi uhlanzeke ngaphakathi: chard

Vele amagremu ayikhulu e-chard, akulutho, ikunikeza u-51 mg we-calcium, kungakanani! Ngakho-ke kuwumqondo omuhle kakhulu ukungena emkhubeni wokudla i-chard kaningi. Ungawadla njengomngane wokudoba, ama-steaks noma amasaladi, uwangeze esitshulwini sakho noma uwalungiselele ngama-chickpeas, njengesipinashi, ngamantongomane kaphayini, njll. 

Umngane ophelele wengilazi yakho ye-cocktail: ama-alimondi

Ukudla okungekona okobisi okune-calcium

Esinye isiphuzo esihle, kanye nama-walnuts nama-pistachio, ama-alimondi. Amagremu ayikhulu ama-alimondi ahlinzeka ngo-264 mg we-calcium. Ngakho-ke, akulona uhlelo olubi ukuba nesikhwama se-alimondi ekhaya futhi lapho sithola ukulangazelela ukudla okulula, siphendukela kuwo. Ungakwazi futhi ukupheka nama-alimondi futhi uphuze nobisi lwawo. 

Umqali wesigaba sokuqala: amakhola

Amagremu ayikhulu amakhokho alingana no-30 mg we-calcium. Lokhu kukwenza kube okunye kokudla okuzoba kuhle ukuthi sibe nakho ku-pantry ohlangothini lwe-preserves, ngoba kulungele i-aperitif. Ngaphezu kwe-calcium, ikunikeza insimbi, i-phosphorus, i-potassium, i-zinc, i-selenium ne-iodine. Kufanele futhi kukhulunywe ukuthi basinikeza amaprotheni nokuthi amafutha awo awanayo unsaturated, okungukuthi, amafutha anempilo. 

I-pasta, isidlo esithandwa yibo bonke

Uma uthanda i-pasta, manje usunezaba zokuwudla, ngoba kuwo wonke I-100 grams ikunikeza u-6 mg we-calcium. Kuyiqiniso ukuthi akukuningi, kodwa uma ukuhambisana nanoma yikuphi ukudla esikushilo kulolu hlu, iphesenti le-calcium lizokhula kakhulu. 

Isilingo esimnandi samadethi

Ukudla okungekona okobisi okune-calcium

Uma amakhiwane omisiwe eshintsha ngokuphelele amakhekhe namaswidi asezimbonini, izinsuku azikude kakhulu. Ikhulu lamagremu amadethi angama-39 mg we-calcium. Futhi ziwumthombo we-fiber futhi zinamandla kakhulu. Qaphela ngoshukela wayo! Ungawadla wedwa noma ufakwe noshizi, iresiphi ekhotha umunwe. 

Uma uthanda i-cod, siyakuhalalisela!

Siyazi ukuthi i-cod ayikholisi iningi labantu. Kodwa uma wenza kanjalo, usenhlanhleni, ngoba iyinhlanzi emnandi kakhulu futhi labo abakwaziyo ukuyijabulela, banambitha ubumnandi bangempela. Ikhulu lamagremu e-cod angama-24 mg we-calcium futhi, ngaphandle kwalokho, iqukethe amaprotheni amaningi, amaminerali ahlukahlukene ngobuningi obuhle futhi iyinhlanzi egaywe kahle kakhulu. 

Inempilo futhi ifanele ukudla: ubhontshisi oluhlaza

Ubhontshisi obuhlaza ungaphelezela izitshulu ezihlukahlukene noma izinhlanzi nezitsha zenyama, kodwa zingadliwa futhi ziphekwe uma ufuna ukudla, nge-ham, nezimfanzi, njll. Ikhulu lamagremu kabhontshisi oluhlaza angama-37 mg we-calcium

Ama-gourmets: ama-artichokes

Ukudla okungekona okobisi okune-calcium

Ama-artichokes ane-flavour enhle kakhulu, kangangokuthi ayigugu langempela ekhishini uma wazi ukuthi uwapheka kanjani kahle. Egcwele inyama noma i-ham, phakathi kwezinye izindlela zokupheka eziningi, anambitha okwaphezulu, nakuba angengezwa ezitsheni ezihlukahlukene zerayisi futhi, yebo, angagcina isidlo sakusihlwa noma i-aperitif uma uwadla ethinini. Ngazo uzobe udla inani elikhulu le-fiber futhi, ngaphezu kwalokho, 44 mg we-calcium ngamagremu ayi-100 we-artichoke. Uyakuthakasela nokuwudla ngoba wenza kube lula ukugayeka kwamafutha.

Pheka ngamalikhi uzowubona umehluko

Uma uthanda ukupheka, kusukela manje ngeke kube nokushoda kwama-leeks ekhishini lakho, ngoba Amagremu ayikhulu amaliki ahlinzeka ngo-59 mg we-calcium, kodwa ngaphezu kwalokhu, icebile kakhulu kumaminerali futhi ilwa nokuqunjelwa, ngaphandle kokukhohlwa ukuthi inikeza izitsha ukunambitheka okumangalisayo. 

Yebo ekudleni kwasolwandle: i-crayfish

Sesivele siyibonile ngaphambilini ihlaziya umnikelo wobubanzi: Amagremu ayikhulu alawa ma-crustaceans ahlinzeka ngo-220 mg we-calcium. Futhi intengo yayo iyathengeka impela, ngakho-ke iwukudla okunempilo okufanele ukutshala kukho. 

Thanda amaklabishi

Ukudla okungekona okobisi okune-calcium

Siyaqaphela ukuthi amaklabishi awathandwa kakhulu, kodwa kunezinhlobonhlobo eziningi zamaklabishi nasezitshudeni, ezinongwe kahle, zinhle impela, noma zigqokwa. Zilula kakhulu, ngakho-ke zinconywa ukulahlekelwa isisindo futhi, njenge-calcium, Ikhulu lamagremu amahlumela angama-40 mg we-calcium.

Engeza ama-clams kumenyu yakho

Ngegalikhi, kuma-paellas, ama-fideua kanye nolamula. Zilungiselele ngendlela othanda ngayo kakhulu, ngoba Ama-clams ahlinzeka ngo-92 mg we-calcium ngamagremu ayikhulu futhi alula kakhulu futhi amnandi. Ngaphezu kwalokho, kufanele sigqamise igalelo layo kwamanye amaminerali namavithamini, okuhlanganisa i-selenium, insimbi ne-magnesium. Futhi zicebile nge-iodine futhi zihlangana kahle kakhulu nanoma yikuphi ukudla, okuhlanganisa inyama, inhlanzi nemifino ngisho nemifino. 

Lolu wuhlu lwethu lwe ukudla okungekona okobisi okune-calcium, ukuze uqiniseke ukuthi ufaka okwanele kwale mineral ebalulekile ekudleni kwakho, okubalulekile empilweni enhle yamathambo akho. Uma ungakubekezeleli kahle ukudla kobisi, nazi ezinye izinto ezingathatha indawo yakho ngokuphelele. 


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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.