karusiyamu - chinhu chekutsvaga chinobviswa muvhu uye chakakosha zvakanyanya kuchengetedza hutano hwemapfupa nemazino, hurongwa hwetsinga, huwandu hweropa uye kudzivirira osteoporosis. Mubvunzo une musoro unomuka: nei zvisingabviri kuwana calcium kubva mumiti, nekupfuura "kugadzirisa" kwayo nemhou (zvisinei nekuti iwe unofanirwa kubhadhara mari yeichi chiitiko, uchifumura mhou kurwadzisa - kana isu tichitaura nezve purazi guru)?
Calcium inowanikwa muhuwandu hwezvokudya zvakadaro! Zvirokwazvo mamwe emanyuko ake achava chiwanwa chisingakarirwi kwauri. Calcium kubva mukudya kwezvirimwa iri nyore kwazvo kutora - izvi zvinodaro nekuti zvirimwa zvakawanda zvine zvinhu zvinofambisa kutorwa kwecalcium uye zvinotsigira mapfupa uye moyo masisitimu. Zvakakosha, kusiyana nezvigadzirwa zvemukaka, hazvina acidify muviri. Dairy uye zvimwe zvigadzirwa zvemhuka, nekuda kwekuwanda kwavo acidity, pane zvinopesana, zvinobatsira mukuparadza kukuru kwemapfupa uye kunobatsira mukuparadzwa kwemamwe masisitimu emuviri.
Saka, sanganisira zvimwe zvezvinotevera zvekudya mukudya kwako uye kanganwa nezvematambudziko ecalcium:
kabichi
Chokwadi imwe yeakanakisa masosi e calcium, 268 mg pamukombe wekare yakabikwa. Kabichi zvakare yakaderera mu oxalates, iyo inosunga calcium uye inokanganisa kubatwa kwayo. Nokudaro, kabichi ichava imwe nzira yakanakisisa kune sipinashi, umo oxalates yakawanda.
Maonde
8-10 maonde ane calcium yakawanda segirazi rimwe remukaka. Mukuwedzera, maonde ane fiber yakawanda, iron uye potassium. Inogona kuwedzerwa kune yakasvibirira saladi, mabhawa emagetsi, smoothies uye zviyo.
maarumondi
Maarumondi chimwe chigadzirwa-chinotyora rekodhi che calcium content. Izvo zvakare zvakakwirira mu fiber uye magnesium. Usakanganwa nezvehuwandu hukuru hweprotein uye moyo-utano mafuta. Unogona kugadzira mukaka wearumondi, ruomba rwearumondi, kana kunakidzwa nenzungu mbishi.
Mukaka wemuriwo
Mukaka wakagadzirwa nezvirimwa (soy, almond, kokonati, hemp, flaxseed, cashew) ndiyo yakanakisa sosi yecalcium. Uyezve, ndeyechisikigo uye isina kugadziridzwa karusiyamu, inotorwa kubva muura chaihwo hwepasi. Mikaka yakawanda yemiti ine zvinopfuura 30% zvezuva nezuva calcium inodiwa uye inoda kusvika 50% kupfuura zvigadzirwa zvemukaka. Mukaka wakadaro uri nyore kushandisa mu smoothies uye kuwedzera kune oatmeal.
Broccoli
Vanhu vazhinji vanoshamisika kuziva kuti broccoli inzvimbo inoshamisa ye calcium. Uye imwe chete kapu yekabichi yakabikwa ine 180 mg ye calcium, mu inflorescence mbishi - 115 mg. Nekudya kapu chete pazuva, unogona kuzadza zvitoro zvako zvecalcium zviri nyore. Iwe uri fan of steamed broccoli here? Wobva wawedzera mamwe maflorets kune smoothie kana vegan burger.
Muscat nhanga
Nenzira, ndeye superfood. Iyo chaiyo yakazadzwa nefiber, vhitamini A uye ine yakawanda se84 mg ye calcium, iyo inenge 10% yekukosha kwezuva nezuva.
nzira
Imwe kapu yekare ine 94 mg ye calcium, pamwe ne magnesium, fiber, chlorophyll, vhitamini A, iron, uye vhitamini C.
Mbeu dze chia
Izvi, hongu, hazvizouye sechishamiso, asi iyo calcium yemukati inovaita chikafu chepamusoro. Nekushandisa nguva dzose, misumari nebvudzi zvinova zvakakora uye zvakasimba, uye mhasuru dzinosimba. 2 tablespoons ye chia ine inenge 177 mg ye calcium, inova 18% yezvinodiwa zuva nezuva. Izvi zvinoshamisa kune mbeu diki dzakadaro! Nekuwedzera chipunu kaviri pazuva kune smoothies, oatmeal, salads, uye zvakabikwa zvinhu, unogona zvakanyanya kuvandudza mamiriro emusculoskeletal system yako.
Zvimwe zvinomera zve calcium: oatmeal (105 mg) uye soya (261 mg). Kuti usvike zvaunoda zuva nezuva pasina zvimwe zvekuwedzera, iwe unofanirwa kudya chete 1000 mg ye calcium. Nekudaro, kunyangwe kuomerera kune yakasarudzika-yakavakirwa zvirimwa, iwe unogona kupa muviri wako yakanyatso kutorwa calcium.