Zvikafu gumi zvepamusoro zvine calcium

Calcium chinhu chakakosha pakushanda kwakajairika kwemuviri. Mumunhu mukuru ane 2 kg ye calcium, asi inoda kugara ichichengetwa uye kuzadzazve.

Avhareji yezuva nezuva calcium kubva kumunhu ane makore 18 kusvika ku50 makore, asingatamburi nezvirwere zvakakomba, anenge 1000 mg. Nepo vechidiki, vana, vakura uye vakadzi vane pamuviri chinhu ichi chinodiwa muhuwandu hukuru.

Nei tichida calcium:

• kusimbisa mapfupa, tendon uye cartilage
• ganda rine utano
• nzara dzakasimba uye bvudzi rakasimba
• kushanda kwakasimba kweiyo endocrine system
• kusimbiswa kwemadziro emidziyo, kugadzikana kwemoyo rhythm
• kusimbiswa kwenheyo system (kudzikamisa mhedzisiro)
• simba retsinga dzinokurudzira kuvandudza ndangariro
• kusimbisa mazino, kuderedza ngozi yekuora mazino

Zvikafu gumi zvepamusoro zvakapfuma mu calcium

Funga nezvezvigadzirwa zvine yakakwira yecalcium, iyo inofanirwa kubatanidza mukudya kwako kana iwe uchida kuchengetedza mazino ako, bvudzi, ganda, mapfupa, majoini, tendon, uye tsinga dzeropa mune yakanakisa mamiriro.

1. Cheese uye zvigadzirwa zvemukaka

Zvinenge marudzi ese echizi ane yakawanda calcium, asi iyo yepamusoro muzana mu durum. 100 g cheese Parmesan, cheddar; Emmental, chiDutch ine inenge 1,000 mg ye calcium. Zvakawanda zvishoma calcium mune nyoro cheese: Adygei, feta, Camembert, ine inenge 500 mg ye calcium. Tinofanira kuyeuka kuti cheese chigadzirwa chinovaka muviri, saka kushandiswa kwayo kwakanyanya kunomutsa uremu. Mukuwedzera, inogona kuva yakakwirira mumafuta kana lipoprotein. Kana iwe uremu, haufaniri kuvaparadza kupfuura 50 magiramu kuti mafuta chizi rimwe zuva.

Chezi yakanaka yakazara mu vitamini B. B1 inodzorera simba, inowedzera kushanda. B2 inonyanya kukosha kuvana, nokuti kushayikwa kwayo kunogona kutungamirira kunonoka kukura. B12 inobatanidzwa mukugadzira masero eropa, anotakura oksijeni uye anopa simba.

Iine yakawanda calcium uye zvimwe zvigadzirwa zvemukaka. Mu 100 magiramu emukaka ane 120 mg calcium, uye 100 g yekottage cheese - 165 g ye calcium. Hupfu hwemukaka hune 1000 mg ye calcium pa 100 g yechigadzirwa, saka, zvakare mupi wepamusoro weiyi inobatsira trace element mumuviri.

Yakawanda sei yaunoda kudya: 50 g Dutch cheese pazuva, 300 g yekottage cheese kana 500 gramu emukaka inopa 50% yehuwandu hwezuva nezuva hwe calcium.

2. Sesame

Iyo isina kucheneswa sesame ine yakawanda yakawanda ye calcium (1000 mg pa 100 g yechigadzirwa). Hulled sesame mhodzi inorasikirwa nechikamu chakakosha chemineral (60 mg pa100 g yechigadzirwa), asi ichiri chikafu chakapfuma mu calcium. Mbeu dzesame dzakasvibirira dzinogona kutengwa mumadhipatimendi ezvekudya zvine hutano, zviri nani kutora brown kana dema chigadzirwa. Sesame ichave yekuwedzera kukuru kune yako yemangwanani zviyo, asi iwe unogona kuiwedzera mumasaladhi nemakeke.

Mhodzi dzeSesame dzine phytosterol, iyo inosimbisa masimba ezvirwere zvemuviri, saka sesame ichave yakakosha kune vana vanoratidzirwa kune hutsinye nharaunda. Inonyanya kukosha kuvakadzi, sezvo ine simba rakanaka pane genitourinary system uye inowanzovandudza libido. Sesame yakakosha pakurasikirwa nekurema nekuti ine sesamin , chinhu chinowedzera metabolism uye chinoderedza cholesterol inokuvadza muropa.

Madyiro: Magiramu makumi matatu emasame madema kana mashava achapa 30% yehuwandu hwezuva nezuva hwe calcium.

3. Sardines

Calcium haisi nyama yesardine, uye mumapfupa avo, saka zvinokurudzirwa kudya sardine yepamusoro mumafuta kana tsime kuti riparadzire hove mumuto wayo, saka mapfupa akanga akapfava. Sardine mumafuta yakanyanyisa, saka hazvikurudzirwi kune vanhu vanoda kuderedza uremu, asi kune imwe sardine chinhu chakakosha chigadzirwa chine calcium yakawanda. 4 hove dzehukuru hwepakati dzinenge 200 mg ye calcium, iyo inenge 20% yehuwandu hwezuva nezuva. Ehe, usazadze zvakajairwa zvezuva chete kune sardines.

Sardines yakazara vhitamini B12, uye zvakare ine akawanda anobatsira mapuroteni uye anononoka makhahydrates. Kuvonga uku kusanganiswa kwemuviri kuchawana kubva kune chigadzirwa, iyo yakawanda-yakareba-simba simba. Izvi zvinobatsira musati mashanda kana basa rakaoma, nokuti zvichave zvichiita kwenguva yakareba kukanganwa nezvenzara. Sezvo sardines akapfuma mu omega 3, iyo inosimbisa hurongwa hwemwoyo uye inotsigira kudzivirira kwechirwere chemoyo.

Yakawanda sei yaunoda kudya: 4 sardines pazuva ichapa 20% yehuwandu hwezuva nezuva hwe calcium.

4. Maamondi

Icho chigadzirwa chine calcium yakawanda: 100 magiramu emaarumondi matsva, anenge 269 mg e calcium. Maarumondi haafanire kudya akawanda nekuti anogona kukanganisa muviri muhuwandu hwakadaro. Mukuwedzera, nzungu chinhu chinovaka muviri zvikuru. Zvisinei, maarumondi ane makabhohaidhiretsi anononoka - shoma shoma inokwana kuwana simba rekushanda kweawa kana kupfuura.

Asi mashoma emaarumondi anozadza chikamu chakakosha kwete kwete calcium chete mumuviri. Pamwe chete nekarusiyamu inotsigira ganda, bvudzi nezvipikiri zvinoita vhitamini a inosimbisawo mapfupa uye inowanikwa mumaarumondi akawanda. Uyewo maarumondi ane mavhitaminzi B1, B2, B3, B5, B6, B9, ayo anowanzo wedzera kushanda zvakanaka, anowedzera simba uye anopa simba rakawanda kumuviri. Maarumondi akapfuma mu potassium, iyo inosimudzira uropi kushanda, inodzikamisa acid-alkaline chiyero, izvo zvinobatsira zvinokanganisa General chitarisiko uye hutano.

Madyiro: 30 magiramu emaarumondi pazuva achapa 10% yehuwandu hwezuva nezuva hwe calcium.

5. Mazai ehuku

Huku zai, yolk yayo chigadzirwa chakapfuma mu calcium. Muchokwadi, iyo yakanyanya kunaka yecalcium mugomba rake, saka vamwe vanhu vanokurudzira kuirova mudhaka uye inopedzwa nechikafu. Asi isu tinofunga imwe sarudzo inodyiwa.

Mu 100 g yezai yolk ine 136 mg ye calcium. Ndiye mazai anovaka muviri (54 kcal), ane zvimwe zvakawanda zvinobatsira zvinhu. Mukuwedzera, iyo yolk ine mafuta akanaka, pasina iyo haigoni kuita muviri. Iyo yolk inewo vitamin D iyo zuva rinogadzira kusakwana mumuviri pasina kumukuvadza. Iyo yolk inonyanya kukosha kune vanhu vasingawanzo kuzuva. Iinewo huwandu hwehuwandu hwevhitamini K, iyo inovimbisa kugadzika kweropa uye inosimudzira kugayiwa kwakaringana kweprotein.

Nekudaro, protein yezai ine huwandu hwakazara hweamino acids inodiwa nemuviri pakuvaka tsandanyama. Kurudzira kudya kanenge zai rimwe chete pazuva kuti utore yakakosha trace element.

Yakawanda sei yaunoda kudya: Mazai mana akazara anopa 4% kukosha kwezuva nezuva kwecalcium.

6. Ndini

Soy chigadzirwa chakapfuma mu calcium. Mu 100 g ye soya yakabikwa ine 100-200 mg ye calcium, asi hairegi mikana ye soya. Yakawanda calcium iri musoya tofu (283 mg/100 g) uye soy protein, yakakwana kune vatambi, kuwedzera uremu (363 mg). Asi kunyange muchimiro chakachena kana mundiro ye soya bhinzi yaizova 20% yezuva nezuva kukosha kwe calcium, saka inokurudzirwa zuva rega rega kanenge 200 g. Uyu ndiye anobata rekodhi pakati pema legumes mune zviri mukati me calcium.

Makabhohaidhiretsi esoya bhinzi chikafu chebifidobacteria, icho chinodzivirira kubuda kwemasero egomarara. Soy yakapfuma mufiber (kunyanya mune yakachena, ine zvishoma yakagadziriswa fomu) uye zvakare yakaderera-calori chigadzirwa. Naizvozvo, soya bhinzi yakakodzera vanhu vari kuwedzera huremu uye kuderedza huremu. Soy inonzi "superfoam”-chikafu chakapfuma zvakasiyana-siyana mineral elements, nokuti soya inonyorawo huwandu hwe magnesium, potassium uye phosphorus.

Yakawanda sei yekudya: 100 g tofu kana 300 g yesoya beans pazuva ichapa 30% yehuwandu hwezuva nezuva hwe calcium.

7. Rhubarb

100 g yechirimwa ichi ine 86 mg ye calcium. Rhubarb chigadzirwa chine hutano chakanyanya chine yakakwira ye calcium, iyo vazhinji vaifuratira. Kufanana nekabichi, haina kurasikirwa nezvinhu zvayo panguva yekupisa kupisa. Inonyanya kukosha kuvana nevechiri kuyaruka vari muchikamu chekukura, muviri wavo unoda calcium yakawanda. Mu 100 g ye rhubarb inongova 21 kcal uye 4.5 g yemakhahydrates, zvichiita kuti chigadzirwa chacho chive chakachengeteka kune chimiro, asi chinovaka muviri zvinoshamisa.

Vitamin K, iyo inomutsa uropi, ndeye 25% yezvinodiwa zvezuva nezuva mu100 g yerhubarb. Rhubarb inovandudzawo basa rekuyeuka, ine kudzivirira kwechirwere Alzheimer's. Iine vhitamini A yakawanda, iyo inoderedza maitiro ekufa kwesero. Izvi zvinoreva kuti huwandu hwakakwana hwevhitamini iyi inononoka kuchembera. Uyewo kushandisa vhitamini A nguva dzose kunoderedza njodzi yegomarara.

Yakawanda sei yaunoda kudya: 200 gramu yerhubarb ichapa 15% yehuwandu hwezuva nezuva hwe calcium.

8. Makungu (hove)

Crustaceans (shrimps, crabs, crayfish) - zvokudya zvakapfuma mu calcium nekuda kwechitin nhumbi dzavo. Nyama nyoro yakazadzwa nezvinhu zvinobatsira zvekutsvaga uye 100 magiramu e lobster ine 96 mg ye calcium (mune mamwe macrustaceans zvishoma zvishoma). ichi yakaderera-calori chigadzirwa chakaderera mu carbs asi chakanyanya muprotein, saka chinoonekwa sechikafu.

Lobster inopfuma mumhando dzakasiyana-siyana dzemaminerari, mavhitamini akawanda, kusanganisira PP, K, E uye A. Ichi chigadzirwa chinosimbisa mitsipa yeropa, inoderedza BP, inokurudzira kudya kwakakwana. Ane pesvedzero yakanaka pane yekubereka kwevakadzi uye anosimudzira kugadzirwa kwe testosterone muvarume. Chitin lobster inowanzoshandiswa muzvizoro kuti inonoke kukwegura.

Yakawanda sei yaunoda kudya: 200 magiramu e lobster ichapa 20% yehuwandu hwezuva nezuva hwe calcium.

9. Kabheji (cabbage)

100 g yekabichi ine 48 mg ye calcium, iyo yakawanda, yakapihwa iyo yakaderera-calori chigadzirwa. Iyo calcium inogezwa kubva mukabichi panguva yekupisa, saka yakabikwa, yakabikwa, yakabikwa kabichi ichiri chigadzirwa chakapfuma mu calcium. Inogona kudyiwa muhuwandu hukuru, sezvo iine chete inononoka makhahydrates, uye mapuroteni emiti ane utano.

Kabheji ndiye a "super". Yakapfuma mu potassium uye magnesium uye ine pabera asidhi iyo isinganyanyi kuwanikwa muzvikafu zvakajairika: asidhi iyi inodzivirira kushandurwa kwemacarbohydrates kuita mafuta. Mukabichi ine isingawanzo vhitamini U, iyo inobatsira kuzvimba kwegastrointestinal turakiti. Somuenzaniso, zvinobatsira kushandisa gastritis uye chironda sezvo makabheji inoderedza acidity mudumbu.

Yakawanda sei yaunoda kudya: 200 gramu yeholiflower pazuva ichapa 10% yehuwandu hwezuva nezuva hwe calcium.

10. Maonde

100 g maonde ane 35 mg ye calcium. Maonde anonziwo superfoamnokuti yakapfuma muzvikamu zvakasiyana-siyana zvinobatsira, kusanganisira chigadzirwa chine huwandu hwe calcium. Haisi kurasikirwa nezvinhu zvayo zvinobatsira kunyange mufomu yakaoma. Mu 100 g yechigadzirwa chine 54 makorikori chete, asi 12 gramu yemakhahydrates, izvo zvinoita kuti maonde ave nekudya zvakanyanya, chigadzirwa chakanaka. Maonde anobatsira kutanga kuonda nekuti ane laxative mhedzisiro uye anoregedzera muviri wezvinhu zvinokuvadza zvinorema. Nokudaro, maonde anowanzo chikamu chemishonga yakasiyana-siyana yekurasikirwa.

Maonde anewo mvura yakawanda (83 g) uye potassium (190 mg), iyo inoita kuti isanyanya kubatsira. Sezvo mazambiringa akaomeswa uye walnuts, ine mhedzisiro yakanaka pahuropi, inovandudza ndangariro basa uye hutano hwese. Nekuda kwe potassium inoderedza njodzi yechirwere chemoyo nemidziyo yeropa, ine kudzivirira kweropa.

Yakawanda sei yaunoda kudya: 5 yemaonde ichapa 10% yehuwandu hwezuva nezuva hwe calcium.

Onawo:

• Chikafu chepamusoro gumi chine zinc yakawanda kwazvo
• Wepamusoro gumi chikafu chakakwira mu magnesium
• Wepamusoro gumi chikafu chepamusoro mune ayodini zvemukati
• Zvepamusoro gumi zvekudya zvine vhitamini A yakawanda