Mubvunzo unozivikanwa kwazvo wevaya vanodya zvekudya zvemiti zvine chekuita nemapuroteni - zvinoita here, nekusiya chikafu chemhuka, kugutsa kuda kwemuviri kweprotein? Mune mamwe mazwi, zvirimwa-zvakavakirwa sosi yecalcium inoshanda? Ini ndakaburitsa mhinduro kwairi mwedzi mishoma yapfuura.
Mubvunzo wechipiri wakakurumbira ndeye calcium. "Haunwe mukaka uye haudye zvigadzirwa zvemukaka - asi zvakadini necalcium, nekuti hapana kumwe kwainoutora?" Iyi ndiyo imwe ngano, uye, sezvazvakazoitika, yakagara yakabudirira kubviswa nemasayendisiti. Zvinoshamisa kuti mukaka une zvinopesana - unoparadza mapfupa uye unowedzera njodzi yekukuvara kwakakomba. Asi kupi kuwana iyi mineral inokosha, kana usinganwi mukaka uye usingashandisi zvimwe zvigadzirwa zvinobva pairi? Mhinduro yacho iri nyore - kudya kwekudyara nepamusoro ye calcium content ichauya pakununura.
Icho chokwadi ndechekuti kwete chete huwandu hwecalcium yakadyiwa hwakakosha zvakanyanya kune hutano hwemapfupa, asi zvakare yakawanda sei calcium nekuda kwezvikonzero zvakasiyana (maitiro echikafu, mararamiro, chimiro chehutano musimboti) inoshambidzwa kunze kwemuviri. Zviri musimba redu kutora zvinhu izvi pasi pekutonga uye kudzikisa kurasikirwa kweiyi macronutrient.
Anenge ese calcium mumuviri akaunganidzwa mumapfupa. Chinhu chidiki chinowanikwa muropa uye chinokonzeresa mabasa akakosha sekudzvanya tsandanyama, kuchengetedza kurova kwemoyo uye kufambisa zvishuwo zvetsinga.
Isu tinogara tichirasa calcium kubva muropa kuburikidza neweti, ziya, uye mutsvina. Mutumbi unogona kutsiva kurasikirwa uku nechikamu checalcium kubva mumapfupa uye kukwereta kubva kuchikafu. Pano ndipo pane vanhu vakasarudza kuita sarudzo vachitsigira vezvinomera vatarisana nemubvunzo - ndezvipi zvidyarwa zvine calcium.
Mapfupa anogara achiparadzwa nekuvakwa patsva. Muvanhu vari pasi pemakore angangoita makumi matatu, mapfupa anovandudzwa zvakanyanya zvakanyanya kupfuura zvaari kuparadzwa. Mushure memakore makumi matatu, mamiriro ari kuchinja zvishoma nezvishoma: anotanga kudzikira nekukurumidza kupfuura kupora. Kurasikirwa yakawandisa calcium kubva pamapfupa kunogona kutungamira kune yakakosha bone kupera simba uye kunyangwe kukura kweosteoporosis.
Zvimwe zvinhu zvinokanganisa kurasikirwa kwecalcium nemuviri:
- Zvokudya zvakakwirira muprotein zvinowedzera kubuda kwe calcium kubva mumuviri muweti. Mapuroteni anobva muzvigadzirwa zvemhuka anowedzera calcium excretion kupfuura mapuroteni kubva mukudya kwezvirimwa. Ichi chinogona kunge chiri chimwe chezvikonzero nei zvirimwa (zvinobva pamiti ine calcium yakawanda) inowanzova nemapfupa akasimba kupfuura vanodya nyama.
- Zvokudya kana kudya nguva dzose kune sodium (chizi dzakaoma uye dzakapfava; nyama inopfungaira; hove dzomumagaba, nyama nemiriwo kana munyu uchishandiswa sechinhu chinochengetedza; hove dzegungwa dzakabikwa nemunyu wakawedzerwa; nzungu dzakakangwa; soups pakarepo; bouillon cubes; machipisi) zvinowedzera kubuda. calcium muweti.
- Caffeine, iyo inowanzo kuwanikwa mune tii nekofi, uye padiki padiki muchokoreti uye mamwe marwadzo ekudzora, inowedzera kukwirisa kwecalcium mumurini. Uye zvakare, maererano nezvidzidzo zvitsva zvekune dzimwe nyika, vakadzi vanonwa makapu akati wandei ekofi pazuva (3-4) panguva yekuguma kuenda kumwedzi uye mukukwegura njodzi yekucherechedza kuwedzera kwefupa, uye "kusvika pakuziva zvirinani" osteoporosis.
- 4. Kusvuta kunotungamira mukurasikirwa kukuru kwecalcium. Izvi zvinonyanya kukonzerwa nekuderera kwehuremu hwevakadzi mahormone epamuviri mumuviri - estrogens. Kushayikwa kwavo haisiyo yakanakisa nzira yekugona kwemapfupa tishu yekuwana calcium.
Izvo zvinhu zvinoverengeka zvinopa kudzoserwa kweiyo skeletal system:
- Kurovedza muviri ndechimwe chezvinhu zvakakosha mukuchengetedza hutano hwemabhonzo.
- Kujekesa kune chiedza chezuva kunosimudzira kugadzirwa kwehomoni vhitamini D mumuviri, izvo zvakakosha pakuvaka mapfupa.
- Kudya kwakapfuma mumichero, miriwo, uye mahebhu kunobatsira kuchengetedza calcium mumapfupa. Karusiyamu kubva kumiti yemichero, kunyanya miriwo yakasvibirira uye nyemba, yakakosha pakuvaka mabhonzo.
Calcium mukudya kwezvirimwa haisi iyo utopia, sezvo zvingaite kune vanhu vanotenda kuti iyo chete yakakosha sosi yeiyi macronutrient zvigadzirwa zvemukaka. Kuwana calcium mumiti hakusi kwakaoma.
Uye kunze kweizvi, kazhinji, mumiti yemiti, calcium content haisi kungoita zvishoma pane kudya kwemhuka, asiwo yakakwirira. Vakapfuma musoya beans, bok choy, broccoli, kale, bok choy, collard greens, mustard greens, sesame, mukaka wenzungu, broccoli, okra, almonds, bhinzi, uye zvimwe zvakawanda zvekudya. Dzidza iyi rondedzero yakadzama uye iwe uchaziva mhinduro kumubvunzo wekuti ndezvipi zvinomera zvine calcium:
- Browncol (kare) (1 mukombe * ine 180 mamirigiramu e calcium)
Masayendisiti akaratidzira kuti calcium "yemuno" kubva ku browncol inodhonzwa zvirinani kupfuura calcium "dairy mavambo".
- Collard greens (1 mukombe - inopfuura 350 mg)
Iwe unogona kushamisika kuziva kuti kune yakawanda calcium mumukombe wekare kupfuura mukapu yemukaka!
- Turnip Greens (1 mukombe - 250 mg)
Kazhinji, Turnip ndiro (kunyanya, turnip greens) inokurudzirwa nenyanzvi kune vanhu vane osteoporosis uye osteochondrosis kuti vave ivo vepamusoro mukudya kwavo. Chikonzero cheichi chiratidzo chakasimba cheyero yecalcium mukuumbwa.
- Tahini (2 mashupuni - 130 mg)
Imwe bhonasi yemafuta anonhuwira sesame yembeu ndiko kureruka kwekubatanidzwa mukudya. Tahini inongokwana kupararira pachigunwe, uye calcium iri muhomwe mako.
- Hemp mukaka (1 mukombe - 460 mg)
Mapuroteni, calcium, 9 akakosha amino acids - mukaka wehemp unogona kuzvirumbidza pamusoro peizvi.
- Almond mafuta (2 maspuni - 85 mg)
Mukutaura, hazvina kana kukosha izvo zvinozoonekwa mukudya kwako - nzungu, mukaka kana mafuta emuarumondi. Izvo zvakakosha kuti pamusoro pecalcium, ichi chigadzirwa chine yakawanda magnesium uye fiber.
- Soy (1 mukombe - 175 mg)
Soy ipuroteni yemiriwo uye chirimwa chine calcium yakawanda. Ramba uchifunga izvi paunenge uchifunga zvekutsiva nyama uye zvigadzirwa zvemukaka.
- Broccoli (1 mukombe - 95 mg)
Pamusoro pebhonasi yakasimba mune pfungwa yecalcium, broccoli ine chiratidzo chakakosha zvakaenzana chevhitamini C mune yayo (kabichi ine zvakapetwa zvakapetwa kaviri kupfuura maorenji).
- Fennel yakasvibira (1 yepakati tuber - 115 mg)
Fennel inenge isina zvinopesana (kunze kwekusagadzikana kweumwe neumwe), uyezve, ine chikamu chakasimba chevitamini B (B1, B2, B3, B5, B6, B9).
- Blackberries (1 mukombe - 40 mg)
Vakadzi vanofanirwa kuwedzera mablackberries kuchikafu chavo kwete chete nekuda kweiyo tandem yecalcium uye magnesium, asiwo nekuti bheri iri rinobvisa zviratidzo zvePMS uye kuenda kumwedzi.
- Blackcurrant (1 mukombe - 62 mg)
Black currant inonzi shasha pakati pemabriji maererano nevhitamini C.
- Oranges (1 orenji - 50-60 mg)
Osteoporosis ine zita rechipiri - bone scurvy. Maorange, ayo akapfuma kwete chete muvhitamini C, asi zvakare mucalcium, inodzivirira kwakanyanya kurwisa maronda akabatana.
- Maapricots akaomeswa (1/2 mukombe - 35 mg)
Maapurikoti akaomeswa anoonekwa sechigadzirwa chinobatsira, nekuti ane zvakawanda zvine calcium salts pane sodium.
- Maonde (1/2 mukombe - 120 mg)
Usafarire kudya sedhizeti yetii, wedzera kune saladhi nemakwenzi, kana oatmeal. Ingo usangozviregeredza, nekuti hafu yeruoko rwemaonde ine calcium yakawanda kupfuura girazi remukaka.
- Mazuva (1/2 mukombe - 35 mg)
Kana iwe usiri kutsvaga kwete chete zvinodyarwa-zvakavakirwa zvekudya zvine calcium yakawanda, asiwo chikafu chingagutsa nzara yako zvakakwana panguva imwe chete, tarisa mazuva.
- Artichoke (1 yepakati artichoke - 55 mg)
Kucherwa kwemapfupa emapfupa uye kusimbisa kwayo ndizvo izvo artichoke yave ichizivikanwa kwazvo kubvira pamazuva ekare eEgypt.
- Adzuki bhinzi (1 mukombe - 65 mg)
Adzuki bhinzi inonzi chikafu chepamusoro cheJapan nekuti michero yavo haina calcium chete, iyo yakakosha kumabhonzo, asi zvakare inopa kwakanyanya mapuroteni emuriwo.
- Bhinzi dzakajairika (1 mukombe - 125 mg)
100g yenyuchi chena ine chingangoita makumi maviri muzana ezvekukosha kwezuva nezuva kwecalcium. Asi zvinonyanya kukosha kuti nyemba idzi dzinewo magnesium. Calcium uye magnesium zviri pamberi pehutano hwedu hwemapfupa.
- Amaranth (1 kapu - 275 mg)
Kumubvunzo "Ndezvipi zvirimwa zvine calcium yakawanda", kazhinji, imwe yekutanga yaunonzwa ndeye amaranth. Zvisinei, amaranth ndeimwe yezvinyorwa zvinyorwa maererano kwete kwete chete calcium zviri mukati. Mashizha awo ane huwandu hwakawanda hwevhitamini nemaminerari.
- Karoti (200 gr - 60 mg)
Nyanzvi dzinovimbisa kuti, kusiyana nemukaka, calcium kubva kumakarotsi inonwiwa nemuromo.
Zvinodikanwa zvemuviri zvezuva nezuva zvecalcium mamirigiramu zviuru.
Sources:
Chikafu Tracker
Vegetarian Resource Boka
Vanachiremba Komiti
* mukombe chinhu cheyero chakaenzana nemamirilita mazana maviri nemakumi mashanu