Sezvineiwo, mukaka uye zvigadzirwa zvenyama hazvisi izvo chete zvinobva kune calcium. Zvinoshamisa kuti kunyange michero inogona kupa zvakakwana zveiyi mineral. Tinopa sarudzo yezvibereko gumi zvakapfuma mu calcium, sezvo kudya chinhu chimwe chete zuva rega rega kuchakurumidza kufinha. Isu tinotsinhanisa michero inonaka uye ine muto, tinodya chekudya chemasikati kana kushandisa mumadheti.
Oranges uye tangerines
43 mg ye calcium kubva kune yakakurudzirwa kudya kwezuva nezuva kwe1000 kusvika ku2000 mg! Usakanganwa kuti iyi michero ye citrus inotakurwawo nevhitamini C, iyo inovaita iyo yepamusoro-soro pakati peumambo hwemichero.
Yakoma
Spicy kuravira uye 5mg yecalcium pa100g inoshumira. Sarudzo yakanakira vafambi, vanochovha mabhasikoro uye sechikafu chine hutano.
kiwi
Muchero wekuTropical unoonekwa semushonga wepwere. Kiwi ine 34 mg ye calcium pa 100 g inoshumira.
Musi wemichero
Kubata kunonaka uye 15mg yecalcium pakuruma.
Maonde akaomeswa
Ndiyo imwe yeakanakisa masosi e calcium pakati pemichero. Chimbofunga kuti girazi rine 241 mg ye calcium, kana 13 mg mumuchero mumwe nomumwe. Nokudaro, imwe ruoko rwemaonde akaomeswa anogona kugadzirisa dambudziko rekuwana huwandu hwakakwana hwe calcium.
Rhubarb
Chinhu chinonakidza - muna 1947, dare reNew York rakatonga kuti rhubarb haisi yemiriwo, asi chibereko. Asi pasinei nekuzivikanwa, girazi remuchero uyu rine 348 mg ye calcium.
prickly peya
Inotaridzirwa kwete chete inonaka inonaka, asiwo ine 58 mg ye calcium mumuchero wega wega.
michero
Chigadzirwa chehutano hwematumbo chinozivikanwa chinosvika 75 mg yecalcium pagirazi.
Mulberry
Ichi hachisi chigadzirwa chiri nyore kuwana muzvitoro zvikuru. Zvinosiririsa, nekuti ine inosvika 55 mg yecalcium mugirazi 1.
Kumquat
Zvibereko zvinonhuhwirira zvine huwandu hwakawanda hwevhitamini A uye C zvakare dzakapfuma mucalcium. A yechokwadi quintessence simba.
Nekuwedzera chikamu chemichero mukudya kwemazuva ese, iwe uchawana ese anodiwa ekutsvaga zvinhu uye antioxidants. Tsika yekudya zvakanaka ichaita kuti mapfupa nemazino ave neutano, uye nzara nebvudzi rakanaka. Asi kudya kwakapfuma muzvibereko kunobatsira muzvinhu zvose.