Iingcebiso zokuphucula ukufakwa kweCalcium

Umxholo

• 1. Yenza umthambo rhoqo
• 2. Nciphisa ukusetyenziswa kwetyuwa
• 3. Hlala elangeni kusasa
• 4. Sebenzisa ukutya okune-calcium eninzi
• 5. Dibanisa ukutya ngokufanelekileyo
• 6. Ziphephe iziselo ezine- caffeine

Ukuphucula ukufunxwa kwe calcium ekhoyo ekutyeni, kuyacetyiswa ukuba uzilolonge, unciphise ukusetyenziswa kwetyuwa, uvezwe lilanga kwakusasa kwaye udibanise ukutya kakuhle.

Ezi ngcebiso zinokulandelwa ngabo bonke abantu, ngakumbi abo banesifo samathambo, i-osteopenia kwaye xa kunokwaphuka, abantwana, kuba basakhula kunye nabasetyhini ngexesha lokuyeka ukuya exesheni, kuba kweli nqanaba amathambo athanda ukuba buthathaka.

Iingcebiso ezinegalelo ekufunxeni i-calcium emzimbeni zezi:

1. Yenza umthambo rhoqo

Ukuzivocavoca okunje ngokubaleka, iiklasi zomdaniso womzimba, ukuhamba ngeenyawo kunye nebhola ekhatywayo, kunegalelo ekwandeni kokufunxwa kwe-calcium ngumzimba kuba ifuthe lokuzilolonga emathanjeni livumela ukufunxeka okukhulu kwale minerali. Ukongeza, izinto zehomoni ezibangelwa kukuzilolonga, nazo zinegalelo ekomelezeni amathambo.

Kwabo banengxaki ye-osteoporosis, eyona nto ifanelekileyo kufuneka ukuba ikhatshwe yingcali yemfundo yezomzimba kuba ezinye iindlela zokuzilolonga kufuneka zithintelwe xa sele amathambo ebuthathaka.

2. Nciphisa ukusetyenziswa kwetyuwa

Ukutyiwa okungaphezulu kunokubangela ukuba ikhalsiyam isuswe kumchamo kwaye, ke, xa utya isixa esincinci setyuwa ekutyeni, kukho ukufunxeka okukhulu kwecalcium ekutyeni.

Ukuqinisekisa incasa yokutya, ityuwa inokufakwa endaweni yamayeza anencasa, anjengamagqabi e-bay, i-oregano, iparsley, i-chives, ijinja kunye nepepile, umzekelo.

3. Hlala elangeni kusasa

Ukuvezwa lilanga malunga nemizuzu engama-20 ngeveki, ngaphandle kwe-sunscreen, kude kube li-10 ekuseni kuqinisekisa ukonyuka kwe-vitamin D emzimbeni, into ebalulekileyo ekufunxweni kwe-calcium.

Isenzo sevithamini D sibaluleke kakhulu kukufakwa ngokwaneleyo kwe-calcium emathunjini, ke kubalulekile ukutya ukutya okuqulethe i-vitamin D.

4. Sebenzisa ukutya okune-calcium eninzi

Ukutya okune-calcium eninzi njengobisi, itshizi kunye neyogathi kufuneka kutyiwe yonke imihla ngesidlo sakusasa okanye amashwamshwam. Ngexesha lesidlo sasemini kunye nexesha lesidlo kubalulekile ukuba utye ukutya okune-calcium evela kwimithombo yezityalo ezinje nge-broccoli kunye namagqabi e-caruru, umzekelo.

Ukongeza, kuya kufuneka utye ukutya okufana nentlanzi, amaqanda kunye nenyama njengoko zinevithamin D eyonyusa ukufunxeka kwecalcium. Jonga uluhlu lokutya okune-calcium eninzi evela kwimithombo eyahlukeneyo.

5. Dibanisa ukutya ngokufanelekileyo

Ezinye iikhompawundi zenza kubenzima ukufunxa ikhalsiyam xa zityiwa kwisidlo esinye kwaye ke ngoko akukhuthazwa ukuba utye ukutya okutyebileyo ngentsimbi, njengenyama ebomvu, izikhupha zamaqanda kunye neebhitethi kwisidlo esinye esine calcium. Okunye ukutya ekungafanelekanga ukuba kutyiwe kwisidlo esinye lubisi lwe-soy, ijusi kunye neyogathi, iimbewu, amandongomane, iimbotyi, isipinatshi kunye neebhatata.

Ukongeza, uphononongo lubonisa ukuba ukutya okunotye okunee-oxalic acid, ezifana nespinatshi, i-rui barbel, iitapile kunye neembotyi ezomileyo, kunye ne-phytic, enje ngqolowa yengqolowa, iinkozo ezicwangcisiweyo okanye iinkozo ezomileyo, zinokufakwa okuncinci kwe-calcium xa kuthelekiswa nezo zityebile kwiicarbohydrate .

6. Ziphephe iziselo ezine- caffeine

Iziselo ezine-caffeine ezinjengekofu, iti emnyama kunye neziselo ezithile ezinesiphumo zinomchamo kwaye ngenxa yoko zinyusa ukupheliswa kwe-calcium ngomchamo, ngaphambi kokufunxwa ngumzimba.

Bukela le vidiyo ilandelayo kwaye ubone iingcebiso zesondlo malunga nendlela yokutya: