Uluhlu lokutya okunotye ngecalcium
Umxholo
I-calcium sisimbiwa esifanelekileyo ukuphucula ukwakheka kwamathambo namazinyo, ukuphucula amandla emisipha kunye nokuncipha, ukuncedisa kwinkqubo yokunqanda igazi kunye nokugcina ibhalansi ye-pH yegazi. Ke, kubalulekile ukuba ukutya okune-calcium eninzi kuyabandakanywa ekutyeni, kuba lelona xabiso lifanelekileyo lemihla ngemihla elicetyiswayo ngusondlo.
Olunye lokutya okune-calcium ephambili lubisi, itshizi, isipinatshi, isardines kunye nebroccoli, umzekelo. Abantu abane-osteoporosis, okanye imbali yosapho ye-osteoporosis, kufuneka babe nokutya okune-calcium eninzi, kunye nabantwana kunye nabasetyhini kwisigaba sokuyeka ukuya exesheni, ukuthintela iingxaki ezinxulumene notshintsho lwehomoni kunye nokufakwa kwecalcium.
Uluhlu lokutya okunotye kwi-calcium
Ukutya okune-calcium eninzi kufuneka kusetyenziswe yonke imihla ukuze zonke iinkqubo ze-metabolic zenzeke ngokuchanekileyo. Olunye lokutya okune-calcium ephambili yokutya kwezilwanyana kunye nemvelaphi yezityalo zezi:
| Inani leCalcium kwi-100 g yokutya kwezilwanyana | |
| I-yogurt ene-fat ephantsi | 157 mg |
| Iyogathi yendalo | 143 mg |
| Ubisi olunamanzi | 134 mg |
| Ubisi lonke | 123 mg |
| Ubisi olungumgubo luphela | 890 mg |
| Ubisi lweebhokhwe | 112 mg |
| I-Ricotta ushizi | 253 mg |
| I-Mozzarella Cheese | 875 mg |
| Isardadi engenasikhumba | 438 mg |
| Imbaza | 56 mg |
| Iimbatyisi | 66 mg |
| Inani leCalcium kwi-100 g yokutya kwezityalo | |
| Iamangile | 270 mg |
| Basil | 258 mg |
| Imbotyi yesoya eluhlaza | 250 mg |
| Imbewu yeflakisi | 250 mg |
| Umgubo weSoy | 206 mg |
| Cress | 133 mg |
| Ichickpea | 114 mg |
| Amantongomane | 105 mg |
| Imbewu yeSesame | 82 mg |
| Amandongomane | 62 mg |
| Dlulisa umdiliya | 50 mg |
| Chard | 43 mg |
| Isinaphi | 35 mg |
| Ispinatshi esiphekiweyo | 100 mg |
| Tofu | I-130 mg |
| IBrazil nut | 146 mg |
| Iimbotyi ezimnyama eziphekiweyo | 29 mg |
| Iziqwengana | 38 mg |
| I-broccoli ephekiweyo | 42 mg |
| Soy sela | 18 mg |
| Igwele leBrewer | 213 mg |
| Iimbotyi zesoya | 50 mg |
| Ithanga elibhakiweyo | 26 mg |
Ukutya okutyetyisiweyo yeyona ndlela iphambili yokwandisa ukutya kwe-calcium, ngakumbi xa ukutya okuyimithombo yecalcium kungangeni kukutya kwemihla ngemihla. Ukongeza kubisi kunye neemveliso zobisi, kukho okunye ukutya okunotye ngecalcium, okufana neeamangile, amandongomane kunye nesardini, umzekelo. Jonga uluhlu lokutya okune-calcium ngaphandle kobisi.
Ingcebiso malunga ne-calcium yemihla ngemihla
Ingcebiso yoMbutho wezeMpilo weHlabathi kukuba ukutya imihla ngemihla kufikelela kwi-1000 mg ngosuku kubantu abadala abasempilweni, nangona kunjalo eli xabiso lingahluka ngokobudala bomntu, indlela aphila ngayo kunye nembali yokugula kusapho, umzekelo.
Ukongezwa kweCalcium kuyacetyiswa kwiimeko ezizodwa zokunqongophala okanye ukugula kwaye kufuneka kumiselwe kwaye kukhokelwe yi-endocrinologist, ugqirha wamathambo okanye isondlo. Jonga umzekelo wesongezelelo se-osteoporosis kwi: Calcium kunye ne-vitamin D eyongezelelweyo.
Xa ukusetyenziswa kwecalcium kungayihloniphi ingcebiso yemihla ngemihla, kunokubakho, ekuhambeni kwexesha, ukubonakala kweempawu ezithile, ezinje ngokuba buthathaka emathanjeni, ubuntununtunu emazinyweni, ukuba nochuku kunye necramp, umzekelo, kubalulekile yiya kugqirha uyokuchonga imeko.ukunqongophala kwe-calcium kunye nokuxhaswa okanye ukulungiswa kwindlela yokutya kungabonakaliswa. Yazi indlela yokuqonda iimpawu zokunqongophala kwecalcium.
Qiniseka Ukuba Ujonge
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