Mukati
Mukaka unobva kune zvakawanda zvinovaka muviri, kusanganisira calcium, pasina izvo muviri wedu haugone kushanda zvakanaka. Panguva yekukwereta zvigadzirwa zvemukaka zvinorambidzwa. Nzira yekuitsiva sei kuzadza chiyero chezvinovaka muviri mumuviri?
Poppy
Poppy murume anorekodha wezvinyorwa zvecalcium. Muna 100 magiramu echigadzirwa ichi chine 1500 mg yecalcium. Zvakare Poppy inorwisa mabhakitiriya mumiriri inobvisa zvisingaite zviratidzo nezvirwere.
Greens
Munguva yeGreat Lent, kune yakawanda yemiriwo mumisika yemuno, uye iwo mukana wakanakisa wekupfumisa miviri yedu kudya kwako. Cherechedza sipinashi, Basil, parsley, dill, kabichi. Ivo vanozadza muviri necalcium, fiber, uye naled basa remitezo yeguyo system.
Michero yakaomeswa
Prunes, maapricots akaomeswa, mazambiringa akaomeswa, kana maonde ane akawanda calcium, potassium, uye mavhitamini. Uchishandisa michero yakaomeswa iwe unogona kuva nekubata kukuru kusvika pakudya kwakazara kunotevera kusvuta nzara. Zvakare, michero yakaomeswa ichabatsira kubvisa chepfu yakaunganidzwa, kutsigira moyo une hutano, uye kuvandudza kutsungirira.
Nuts
Nzungu, kunyanya walnuts, pine, hazelnuts, cashews, uye maamondi ndiwo manyuko eprotein, mafuta akakodzera, mavitamini, uye zvicherwa. 100 gramu yenzungu inenge 340 mg ye calcium. Chinonyanya kukosha, usawedzere nehuwandu, nekuti ichi chinhu chakanyanya-calorie chigadzirwa.
Mukaka wemuriwo
Mukaka wemuriwo wakagadzirwa nembeu, nzungu, uye kunyange zviyo. Uye ine chaizvo seti yemavitamini uye mamineral, iri mune yekudyara. Inotengeka uye inobatsira nemaparamende echikafu. Mukaka wemuriwo unotsigira immune system, inogadzirisa mashandiro ematumbo, inowedzera hemoglobin.
Kuti uwane zvimwe nezvevamiriri vemukaka tarisa vhidhiyo pazasi:
