Ukutya okune-calcium eninzi ngaphandle kobisi
Umxholo
- Uluhlu lokutya okune-calcium ngaphandle kobisi
- Imenyu yesampulu enokutya okune-calcium ngaphandle kobisi
Ukutya yonke imihla ngecalcium kubalulekile ukugcina amazinyo kunye namathambo omelele, kunye nokuphucula ukusikwa kwemisipha, ukubetha kwentliziyo kunye nokunciphisa ukucaphuka, umzekelo. Fumanisa ezinye izibonelelo zale minerali kwi: Calcium.
Ke, emini kuyacetyiswa ukuba uthathe malunga ne-1,300 mg ye-calcium ngemini phakathi kwe-9 ukuya kwi-18 yeminyaka ubudala, ngenxa yokukhula kunye nokukhula kwamathambo, ngelixa umdala, idosi ekhuthazwayo yi-1,000 mg ngosuku, ethi yona kubantu abatya imifuno kuphela njenge vegans kunzima kakhulu ukufikelela kuzo.
Nangona kunjalo, i-calcium ayidingi kuthathwa kuphela ngohlobo lobisi okanye lweemveliso zobisi, ezinje ngesonka samasi kunye neyogathi, ngakumbi kwimeko yezigulana ezinganyamezelani ne-lactose okanye isifo sesisu esibuhlungu, umzekelo, njengoko kukho okunye ukutya Ukungeniswa kubungakanani obaneleyo, bayakwazi ukubonelela ngexabiso le-calcium yemihla ngemihla njengeeamangile. Jonga indlela yokusebenzisa i-almond ye-osteoporosis kwi: 5 izibonelelo zezempilo ze-almond.
Uluhlu lokutya okune-calcium ngaphandle kobisi
Eminye yemizekelo elungileyo yokutya okungumthombo we-calcium engenalo ubisi yile:
| Imvelaphi | Isixa seCalcium | Imvelaphi | Isixa seCalcium |
| Iigram ezingama-85 sardines enkonkxiweyo enamathambo | 372 mg | ½ indebe ye-kale ephekiweyo | 90 mg |
| 1 indebe yeeamangile | 332 mg | 1 indebe ephekiweyo ye-broccoli | 72 mg |
| 1 inkomishi yamantongomane eBrazil | 260 mg | 100 grams yeorenji | 40 mg |
| 1 indebe yeembatyisi | 226 mg | Iigram ezili-140 zepapa | 35 mg |
| 1 indebe ye-rhubarb | 174 mg | Iigrama ezingama-30 zesonka | 32 mg |
| Iigrama ezingama-85 zesalmon enkonkxiweyo enamathambo | 167 mg | Iigram ezili-120 zethanga | 32 mg |
| 1 indebe yehagu neembotyi | 138 mg | Iigrama ezingama-70 zomnqathe | 20 mg |
| 1 indebe ephekwe isipinatshi | 138 mg | Iigram ezili-140 zetsheri | 20 mg |
| 1 indebe ye tofu | I-130 mg | Iigram ezili-120 zebhanana | 7 mg |
| 1 indebe yamandongomane | I-107 mg | Iigrama ezili-14 zengqolowa yengqolowa | 6.4 mg |
Ngokubanzi, kukho ilahleko yekhalsiyam emanzini okupheka, ke kubalulekile ukuba usebenzise ubuncinci bamanzi kunye nelona xesha lifutshane ngexesha lokulungiselela oku kutya ukuqinisekisa ukuba ikhalsiyam iyagcinwa. Nangona kunjalo, isipinatshi okanye iimbotyi, umzekelo, kufuneka zitshiswe kwaye amanzi okuqala ahanjiswe ukuphelisa into, ebizwa ngokuba yi-oxalate, eyehlisa amandla omzimba okufumana i-calcium.
Ukongeza koku kutya, kukho ezinye iindlela zokufaka i-calcium ngaphandle kwe-lactose ngokutya okune-calcium, efumaneka ngokulula kwiivenkile ezinkulu, ezifana neyogathi yesoyiya, iicookies, iisiriyeli okanye isonka, umzekelo, okanye ukusebenzisa izongezo zokutya ezicetyiswa ngusondlo . Okunye ukutya okunotye kwi-calcium yi-caruru, jonga izibonelelo apha.
Bukela le vidiyo ukuze ufunde ngokutya okune-calcium eninzi kunye nendlela yokukusebenzisa ngokuchanekileyo:
Imenyu yesampulu enokutya okune-calcium ngaphandle kobisi
Umzekelo olungileyo wemenyu enokutya okutyebileyo kwi-calcium, kodwa ngaphandle kobisi, okwaziyo ukufikelela kumthamo ocetyiswayo wecalcium kumntu omdala, ngu:
- Isidlo sakusasa: 1 indebe yobisi lwe-almond kunye ne-1 orenji kunye nesonka esinegwele ngejamu yomkhiwane;
- Ukudibana: I-1 banana ekhatshwa zii-2 zaseBrazil;
- Isidlo sasemini: ½ itoti yesardini enamathambo kunye nekomityi enye ye-broccoli ephekiweyo kunye ne-½ indebe yerayisi
- I-snack: i-almond vitamin yobisi ene-100 gram yetsheri kunye ne-140 gram yepapaya;
- Isidlo sangokuhlwa: isupinatshi isuphu kunye namathanga, iminqathe, iitapile kunye netofu;
- Isidlo sangokuhlwa: iti ye-chamomile e-1 okanye ijeli ye-sitrobheli e-1.
Le menyu iqulethe malunga ne-1100 mg ye-calcium kwaye ke yanele ukufezekisa idosi yemihla ngemihla ye-calcium yabantu abadala. Nangona kunjalo, imenyu inokuhlengahlengiswa kukhetho lomntu ngamnye, endaweni yokutya, kusetyenziswa itheyibhile engentla njengesalathiso.
Bona kwakho:
- Ukutya oku-3 ukomeleza amathambo
- Iingcebiso ezi-4 zokuphucula ukufakwa kweCalcium
- I-calcium kunye ne-vitamin D yongeza
Sikucebisa
Baclofen, Ithebhulethi yomlomo
