Calcium chinhu chakakosha mukudya kwemunhu ane hutano. Inodiwa kune mapfupa emapfupa, tsandanyama, tsinga, kugadzikana kweropa uye kazhinji kune hutano. Vanhu vazhinji nhasi vanoona kunobva calcium mune zvigadzirwa zvemukaka. Ndezvipi zvingasarudzwa kune avo vasingadyi mukaka?
Iyo yakakurudzirwa zuva rega rega ye calcium 800 mg kusvika 1200 mg pazuva. Imwe kapu yemukaka ine 300 mg ye calcium. Ngatienzanisei nhamba iyi nemamwe masosi.
Iyi ingori pfupi runyorwa rwezvinomera zvitubu zve calcium. Uchitarisa pazviri, unogona kunzwisisa kuti kushandiswa kwekudya kwezvirimwa kunonyatsokwanisa kupa iyo inodiwa zuva nezuva dose ye calcium. Asi, chiyero che calcium hachisati chiri chivimbiso chehutano. Sekureva kweYale University, iyo yakavakirwa paongororo yezvidzidzo makumi matatu nemana zvakaitwa munyika gumi nematanhatu, vanhu vakadya zvigadzirwa zvemukaka zvakawanda vaive nehuwandu hwepamusoro hweosteoporosis. Panguva imwecheteyo, vanhu vekuSouth Africa vane calcium yezuva nezuva yekudya kwe34 mg vaiva nekuputsika kwehudyu shoma. Masayendisiti akasimbisa kuti mararamiro ekugara, kudya kwakawanda mune shuga uye zvimwe zvinhu zvakakoshawo pakuchengetedza mapfupa ane hutano uye muviri wose.
Zvichitaurwa zviri nyore, chiyero che calcium hachina hukama zvakananga nesimba remapfupa. Iyi ingori imwe yematanho. Kunwa rimwe girasi remukaka, muviri wemunhu unotora 32% ye calcium, uye hafu yegirazi yeChinese kabichi inopa 70% ye calcium yakabatwa. 21% yecalcium inotorwa kubva kumaarumondi, 17% kubva kubhinzi, 5% yepinashi (nekuda kwehuwandu hweoxalates).
Zvakakosha kufunga nezvekuti saka, kunyange kudya tsika ye calcium pazuva, unogona kunzwa kushayikwa kwayo.
Utano hwemapfupa hunopfuura kungoita calcium. Zvicherwa, vhitamini D uye kurovedza muviri chinhu chakakosha. Imwe yemabhenefiti akakosha ezvirimwa masosi e calcium ndeye zvicherwa uye inoteedzera zvinhu zvinopinda mune yakaoma, senge manganese, boron, zinc, mhangura, strontium uye magnesium. Pasina ivo, calcium absorption ishoma.
Wedzera bhinzi nebhinzi kune chili kana muto
Bika soups nekabichi uye tofu
Rongedza saladi ne broccoli, gungwa, maarmond uye mhodzi dzesunflower
- Paridza almond butter kana hummus pachingwa chezviyo chose