Haisi chete zvigadzirwa zvemukaka zvine calcium yakawanda. Munhu anogona kuwana chiyero chakakodzera cheiyi mineral yakakosha nezvimwe zvigadzirwa: chiyero chemazuva ese chemunhu mukuru chinenge 1000-1200 mg (ichifunga nezvezera)
Wepamusoro gumi Calcium-Rich Chikafu:
Oranges - inochengeterwa pfuma kwete kwete chete vitamini C, asiwo calcium. Huwandu hwayo mune chibereko chimwe ndeye 65mg. Unogona kungodya orenji kana muchero saradhi, svinura jisi reorenji, kana kudya dhizeti yeorenji.
Miti yemashizha -Kutungamira maererano nekarusiyamu yemukati (100g / 135mg), saka zvigadzirwa zvemukaka hazvina kukodzera kwavari mune izvi. Zvinonyanya kukosha kuterera kune kare ("kale") kabichi, inovawo sosi yevhitamini C, K uye provitamin A.
Quinoa - "pseudo-grain tsika", iyo vaAztec vaiona sezvitsvene nokuda kwemishonga yayo. Mune hunhu hwayo hwese, iri padhuze nezvigadzirwa zvemukaka, saka zvakakosha mukudya kwevegans uye vegetarian.
Zvinonhuwira zvakaomeswa - sage, dill, mint, thyme, basil, marjoram, oregano uye mamwe maruva haangowedzere kunhuhwirira uye kuravira kudhishi, asiwo kupa muviri wedu imwe huwandu hwecalcium. Gadzira tsika yakanaka yekubika nezvinonhuwira.
Sipinachi uye Swiss chard - anonyanya kubatsira magidhi, uye ane (sipinashi -91mg, chard -51mg) Iyo yekutanga mamineral kuvanhu ndeye calcium. Vawedzere iwo kumasadhi, akasiyana madhishi, uye gadzira green smoothies kubva maari.
Flaxseed yakafuma mu calcium - 225 MG! Iyo inoshanda kwazvo mukurwisa atherosclerosis uye kuzvimba maitiro mumuviri. Inoshanda mukubika semwaka wemasaladhi, makosi ekutanga. Iwe unogona kugadzira jelly inonaka uye dhizeti kubva pairi. Inogona kuwedzerwa kune smoothies nemajusi.
Legumes - Inenge gumi nenhatu kubva muzana yecalcium inowanikwa mune zvese zvinomera, kunyanya bhinzi nhema (13mg) uye chena bhinzi (130mg). Nyemba dzinoenda zvakanaka nemimwe miriwo uye zvine pundutso muropa, kubatsira kuenzanisa shuga yeropa.
Dandelion - isina kupfuma mu calcium pane zvigadzirwa zvemukaka - 187mg. Saladhi ine utano uye inonaka inogadzirwa kubva pamashizha emuti uyu. Iyo inozivikanwa kuva ine simba antioxidant, diuretic, uye chiropa chinodzoreredza.
amaranth - chirimwa chinoshamisa muzvinhu zvaro zvinobatsira uye chinoumbwa neinenge 18% yecalcium. Yakakwana yekubika miriwo uye yekutanga makosi. Kunyanya kubatsira secalcium "mutengesi" painobikwa musanganiswa nemupunga.
Sesame mbeu - yavo calcium index iri 975mg! Izvo, pasina mubvunzo, inofadza wese munhu akasarudza kurega kushandisa chikafu chemhuka. Ivo vanogona kuwedzerwa kune majusi, zvakabikwa zvinhu, masaladi.
Mukaka kana Calcium kubva kuMiti Yezvirimwa?
Yakatove yakasimbiswa nesayenzi kuti algae, miriwo "yegirinhi" yemashizha, maruva, mbeu dzemafuta dzakasiyana-siyana, michero yakaomeswa, uye michero inokonzera calcium nyore nyore kugaya. Uye chete nzvimbo yekupedzisira, maererano nezviri muminerari iyi, inogarwa nezvigadzirwa zvemukaka. Kana mualgae calcium - 1380 mg, ipapo mu yogati nemukaka - 120 mg. Uyewo, maererano nenhamba, munyika dzine kushandiswa kwakanyanya kwezvigadzirwa zvemukaka muzvokudya (Sweden, Finland, Netherlands, Switzerland), vanhu vane osteoporosis vanowanzowanikwa. Zvinoratidza kuti mukaka unogona kumutsa kutanga kwechirwere ichi.