Avhareji yecalcium yekudya pazuva ndeye 1 g. Asi mumwe munhu anoda zvakawanda, mumwe munhu anoda zvishoma. Zvese ndezvemunhu uye zvinoenderana nezera rako, uremu, hutano uye mararamiro.
Semuenzaniso, kuwedzera calcium inodiwa kuvakadzi vari muPMS. Ca mazinga akanyanya kuderera muvanonwa kofi - caffeine inoiburitsa kunze! Nenzira, kofi ye decaffeinated inotonyanya kusimba "anopikisa" ye calcium pane yenguva dzose kofi.
Uyewo, "vavengi" ve calcium kushungurudzika, mishonga inorwisa mabhakitiriya, aspirin uye aluminium (teerera kune ndiro, usachengeta zvokudya mumapuranga).
Nzira yekuziva sei kushayikwa kweCa?
Pane bvunzo dzakakosha dzetrace elements. Iwe unogona zvakare kutarisa yako vhitamini D mazinga. Sezvo mutemo, kana vhitamini D yemukati yakaderera, iyo Ca level inodererawo. Panewo zvinhu zvinopindirana:
- tsandanyama spasms;
- kushaya hope;
- cardiac arrhythmia (moyo mutinhimira kusagadzikana);
- brittle misumari;
- kurwadziwa mumajoini;
- hyperactivity;
- kuderera kweropa.
Ndezvipi zvigadzirwa zvekuzadza kushaikwa kweCa?
Vakawanda, vakasiya mukaka, vanonetseka pamusoro pekushayikwa kwekarusiyamu mukudya - sezvatakatotaura, pasina. Idya huwandu hukuru hwezvikafu zvakaenzana muCa zvemukati kune zvigadzirwa zvemukaka, uye zvimwe zvinotozvidarika!
Source (kwete runyorwa rwakakwana, hongu):
· sesame
miriwo yemashizha yakasvibirira (spinachi ndiye mutungamiri pano)
· seaweed
nzungu (kunyanya maamondi)
poppy, flax, sunflower, chia mbeu
marudzi akasiyana-siyana emakabheji: broccoli, Beijing, tsvuku, chena
Garlic, leek, girini hanyanisi
Amaranth
· quinoa
Zvibereko zvakaomeswa: misi, maonde, apricots, mazambiringa akaomeswa
Ngatitaure nezve yakanakisa masosi e calcium:
Algae – kelp (sowe remugungwa), nori, spirulina, kombu, wakame, agar-agar.
100 g yegungwa rine kubva ku800 kusvika ku1100 mg ye calcium !!! Pasinei nokuti mumukaka - kwete kupfuura 150 mg pa 100 ml!
Mukuwedzera kune calcium, zvigadzirwa izvi zvine ayodhini inodiwa, vamwe vanotobata zvinyorwa zvezviri mukati, saka avo vane thyroid gland yakawandisa vanofanira kushandisa algae nekuchenjerera kwakanyanya.
Seaweed ine kuravira chaiko, saka sechisarudzo chekushandisa sosi inoshamisa yecalcium, ini ndinokurudzira kugadzira muto. Wedzera yakaomeswa nori yegungwa kune chero muto kana uchifashaira. Hazvizokanganisa kuravira, asi zvinounza zvikomborero.
- mvura
-tofu
– karoti
– chero miriwo kuravidza
yakaoma nori (kuravira)
Birai miriwo kusvikira yanyorova, wedzera tofu yakagurwa, gungwa regungwa, zvinonhuwira kuti toravira. Fashaidza kusvika wapedza.
Broccoli ndiyo imwe yakanaka sosi ye calcium. Asi broccoli ine "chakavanzika" chakawedzerwa - vitamini K, iyo inobatsira kunwa kwecalcium! Mukuwedzera, broccoli ine kaviri vhitamini C yakawanda semaranjisi.
100 g ye broccoli ine inenge 30 mg ye calcium. Kushandiswa kwe soup ine creamy broccoli kunogona kuzadza avhareji yemazuva ese calcium inodiwa.
- 1 broccoli yakazara (inogona kuomeswa nechando)
- 30-40 ml yemukaka wekokonati
- mvura
- zvinonhuwira zvekuravira (curry, oregano, kune kuravira kwako)
Fashaidza kana steam broccoli. Puree ne blender nemukaka wekonati, zvishoma nezvishoma kuwedzera mvura kune inodiwa.
Sesame – Mhodzi dzisina kupepetwa dzine Ca: ine peel – 975 mg, isina peel – 60 mg pa100 g. Mukuwedzera kune calcium, ine huwandu hwakawanda hwemafuta acids, iron uye antioxidants. Sesame zvakare inoderedza cholesterol mazinga uye inopa mapuroteni.
Kuti zvive nani kutora calcium, mhodzi dzeSesame dzinokurudzirwa kuti dzive dzakanyorova kana kuverengerwa. Pazasi pane resipi yemukaka wesesame. Imwe sevhisi yemukaka uyu ine yedu yemazuva ese calcium yekudya, uye kuravira kwakafanana nehalva! Ndiani akaedza Latte Halva achazvikoshesa! 🙂
Zvinongedzo zvezvikamu 2:
– 4 tablespoons sesame isina kuomeswa
- 2-3 tsp. huchi/agave syrup/ Jerusalem artichoke
- vanilla, sinamoni - kuravira
- 1,5 magirazi emvura
Soak mhodzi yeSesame mumvura pakupisa kwekamuri kubva pamaminitsi makumi matatu kusvika kumaawa matatu (zvakakodzera maawa matatu, hongu, asi zvishoma zvinogamuchirwa). Ndokubva tageza.
Isu tinoshandura sesame yakanyoroveswa mublender, wedzera zvinonhuwira uye uchi / manyuchi, dururira zvese nemvura uye puree. Ready!
* Ndiani asingadi "zvidimbu" zvembeu muchinwiwa - unogona kunetsa.