Chii chinonzi calcium uye nei tichichida?
Vana vanowanzodzidziswa kunwa mukaka wemombe uye kudya zvigadzirwa zvemukaka kuti vakure vakakura uye vakasimba. Izvi zvinotsanangurwa nechokwadi chokuti zvigadzirwa zvemukaka zvakapfuma mu calcium, iyo inofanirwa kuhutano hwemapfupa.
“Zuva nezuva tinorasikirwa necalcium kuburikidza neganda, nzara, bvudzi, ziya, weti netsvina,” inodaro British National Osteoporosis Foundation (NOF). “Ndosaka zvakakosha kuti tiwane calcium yakakwana kubva muchikafu chatinodya. Kana tikasawana calcium, muviri unotanga kuitora kubva mumapfupa edu. Kana izvi zvikaitika kakawanda, mapfupa anobva apera simba uye anooma.” Zviratidzo zvekushomeka kwecalcium zvinosanganisira colic mumakumbo nemakumbo, tsandanyama spasms uye low mood. Karusiyamu yakawandisa mumuviri inogona kutungamira kune isingawanzo mamiriro anozivikanwa se hypercalcemia. Zviratidzo zve hypercalcemia zvinogona kusanganisira nyota yakawandisa, weti, kushaya simba mumamhasuru uye mapfupa.
Maererano neNOF, vakadzi vari pasi pemakore makumi mashanu vanoda nezve 50 mg ye calcium pazuva, uye vakadzi vakwegura kupfuura 1000 mg. Kushaikwa kweCalcium kunonyanya kuwanda muvakadzi vanoenda kumwedzi nevanosiya kuenda kumwedzi, saka mari inokurudzirwa yakakwira kune vanhu vakura. Iyo NOF inotaura kuti zvinokurudzirwa zvakasiyana zvishoma kune varume: kusvika kumakore makumi manomwe - 1200 mg, uye mushure me70 - 1000 mg.
Unogona kuwana calcium pakudya-based diet?
Sekureva kwe Physicians Committee for Responsible Medicine, iyo ine 150 nyanzvi dzekurapa, iyo ine hutano sosi yecalcium haisi mukaka, asi yakasviba girinhi uye legumes.
"Broccoli, Brussels inomera, kare, kale, mustard, chard uye mamwe magidhi ane zvakawanda mu calcium inonyura uye zvimwe zvinobatsira zvinovaka muviri. Kunze kwepinashi, ine calcium yakawanda, asi haina kubatwa zvakanaka, "vanodaro vanachiremba.
Mukaka wemhou uye zvimwe zvigadzirwa zvemukaka zvine calcium, asi mabhenefiti emukaka anogona kupfuura kukuvadza kungangoitika. "Zvigadzirwa zvemukaka zvine calcium, asi zvine mapuroteni emhuka, shuga, mafuta, cholesterol, mahomoni, uye zvinodhaka zvisina kurongeka," vanachiremba vakadaro.
Mukuwedzera, vanachiremba vanodavira kuti calcium inosanochengetwa mumuviri kana ukashanda nesimba: “Vanhu vakagwinya vanowanzochengeta calcium mumapfupa, nepo vashoma vanofamba vachirasikirwa nayo.”
Vegan Zvinyorwa zveCalcium
1. Mukaka wesoya
Mukaka weSoy ndiyo yakanakisa sosi yecalcium. "Makarumu emazinga muzvigadzirwa zvemukaka akafanana nemazinga ecalcium muzvinwiwa zvedu zvesoya, yoghurts uye madhiri. Naizvozvo, zvigadzirwa zvedu zvesoya zvakasimbiswa necalcium inzira yakanaka kune zvigadzirwa zvemukaka, "anodaro mugadziri wemukaka wesoya Alpro pawebhusaiti yake.
2. Tofu
Kufanana nemukaka wesoya, tofu inogadzirwa kubva kune soya beans uye inzvimbo yakanaka ye calcium. 200 magiramu e tofu anogona kuva ne 861 mg ye calcium. Mukuwedzera, tofu ine yakawanda yakawanda ye magnesium, iyo inokoshawo kune mapfupa akasimba.
3. Broccoli
Broccoli inewo mapuroteni, iron, magnesium uye potassium. Ongororo yakaratidza kuti kugara uchinwa broccoli yakabikwa kunoderedza njodzi yechirwere chemoyo nekudzikisa huwandu hwecholesterol mumuviri.
4. Tempe
Tempeh ine mavhitamini akawanda nemaminerari, kusanganisira mapuroteni, iron, uye calcium. Tempeh inoonekwa sechimwe chezvokudya zvine utano munyika. Icho chigadzirwa chakaviriswa, uye naizvozvo chine chepamusoro chekudya kunovaka muviri.
5. Muarumondi
Maarumondi ndiwo ane calcium yakawanda-akapfuma nzungu. 30 magiramu emaarumondi ane 8% yezvinokurudzirwa zuva nezuva kudya kwecalcium.
6. Orange muto
Orange juice ine yakawanda ye calcium. Girazi remuto weorenji rine 300 mg yecalcium pagirazi.
7. Mazuva
Misi yakapfuma mu antioxidants, fiber uye calcium. Maonde akaomeswa ane calcium yakawanda kupfuura mimwe michero yakaomeswa. Maonde gumi epakati akaomeswa ane 10 mg ye calcium.
8. Chickpeas
Imwe kapu yehuku yakabikwa ine inopfuura 100 mg ye calcium. Chickpeas zvakare akapfuma mune mamwe mavitamini nemaminerari, kusanganisira potassium, iron, magnesium, uye mapuroteni.
9. Mhodzi dzepoppy
Mbeu dzepoppy, senge chia nemhodzi dzesame, dzine calcium yakawanda. 1 tablespoon (9 magiramu) yemhodzi yepoppy ine 13% yezvinokurudzirwa kudya kwemazuva ose. Kushandiswa kwemhodzi dzemasame dzine 9% yehuwandu hunokurudzirwa zuva nezuva.
Yana Dotsenko
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