Mukati
High calcium inoda
Mukukura, vana vachiri vane zvakakosha calcium zvinoda. Mushure memakore matatu, izvi zvinodiwa 3 kusvika 600 mg ye calcium pazuva, iyo inoenderana, paavhareji, kune 800 kana 3 zvigadzirwa zvemukaka zuva nezuva.
Mwana wangu haadi mukaka: mazano ekumubatsira kuti anakirwe nawo
Kana akaita chiso pamberi pegirazi rake remukaka, mhinduro dzakawanda dziripo. Hapana chikonzero chekumanikidzira, sezvo izvi zvingave zvisingabatsiri uye nengozi yekugadzira kuvhara kusingaperi. Nepo chingangove chikamu chekuchinja. Kuti titenderere dambudziko racho, tinogona kuedza kumupa mukaka mumharidzo dzakasiyana. Yoghurt mangwanani, kubva ku blanc kana petit-suisse masikati uye / kana sechikafu uye chizi manheru. Iwe unogona zvakare kuve nehunyengeri: isa mukaka musopu yako, wedzera grated cheese kune soups uye gratins, kubika hove uye zai mubéchamel sosi, gadzira mupunga kana semolina pudding kana milkshakes kuti uiravire.
Muvhidhiyo: Recipe yaCéline de Sousa: mupunga pudding
Zvigadzirwa zvemukaka pane mukaka
Zviri kuyedza kupa dairy desserts yakarungwa nemichero, chokoreti… iyo inowanzofarirwa nevadiki. Asi zvinovaka muviri, hazvifadzi nekuti zvine shuga yakawanda uye pakupedzisira, kazhinji karusiyamu kadiki. Naizvozvo tinodziganhurira. Zviri nani kubheja payoghurts isina kujeka, cheeses chena uye petits-suisse yakagadzirwa nemukaka wakakwana, zviri nani. Tinozvinavira nemuchero, uchi… Tinogona zvakare kusarudza zvigadzirwa zvemukaka zvakabikwa nemukaka wekukura (tinogona kuupa kuvana vanopfuura makore matatu kana vachifarira kuravira). Vanopa mamwe akakosha mafuta asidhi (kunyanya omega 3), iron uye vhitamini D.
Machizi anonaka
Imwe mhinduro, kana mwana asinganyanyi kufarira mukaka: mupe chizi. Nekuti, iwo masosi e calcium. Asi zvakare, zvakakosha kuvasarudza zvakanaka. Kazhinji, vana vanoda kushandiswa kana kuparadzira cheese. Vanowedzerwa ne creme fraîche nemafuta, asi vane calcium shoma. Zvirinani kufarira machizi ane kuravira anopa huwandu hwakanaka hwecalcium. Kune mudiki (kurudziro inobata vana vari pasi pemakore mashanu), tinosarudza pasteurized cheeses uye kwete mukaka mbishi, kudzivirira njodzi dze listeria uye salmonella. Sarudzo ye: Emmental, Gruyère, Comté, Beaufort uye mamwe akadzvanywa uye akabikwa cheeses ayo akapfuma mu calcium.
Kuti akubatsire, hezvino zvimwe zvakaenzana: 200 mg yecalcium = girazi remukaka (150 ml) = 1 yogati = 40 g yeCamembert (2 zvikamu zvevana) = 25 g yeBabybel = 20 g yeEmmental = 150 g ye fromage blanc = 100 g ye dessert cream = 5 duku Swiss cheese ye 30 g.
Vhitamini D, yakakosha kuti utore calcium zvakanaka!
Kuti muviri utore calcium zvakanaka, zvakakosha kuti uve nehuwandu hwakanaka hwevhitamini D. Yakagadzirwa neganda nekuda kwemwaranzi yezuva, zvinokurudzirwa kudzikisira njodzi dzinosangana nekubuda kwezuva, kuwedzera vana muvhitamini. D kusvika pazera re… makore gumi nemasere!
Chikafu chine calcium zvakare ...
Mimwe michero nemiriwo zvine calcium. Nekudaro, iyo yakanyanya kunyanyo fananidzwa nemuviri pane iyo iri muzvigadzirwa zvemukaka. Zvisinei, nokuda kwehutano hwakanaka hwekudya, tinogona kuvaisa pamenyu: maarumondi (upfu kune mudiki kudzivirira njodzi yekutora kutendeuka kwakashata), blackcurrant, orenji, kiwi padivi remichero, parsley, bhinzi girini kana sipinachi. rutivi rwemuriwo.