Ngaba ikofu enobisi ngumxube oyingozi?
Umxholo
- Inani lobisi olufunekayo ngosuku
- Ukuba uyathanda ukusela ikofu, jonga ukuba zeziphi izibonelelo zalesi siselo: Ukusela ikofu kukhusela intliziyo kwaye kuphucula indlela oziva ngayo.
Umxube wekofu nobisi awuyongozi, kuba i-30 ml yobisi yanele ukuthintela i-caffeine ekuphazamiseni ukufunxeka kwe-calcium kubisi.
Ngapha koko, kwenzeka ntoni kukuba abantu abasela ikofu eninzi bagqibela ngokusela ubisi oluncinci, nto leyo enciphisa inani lecalcium ekhoyo emzimbeni. Kuqhelekile kubisi okanye iyogathi ekufuneka ithathwe kukutya okutyayo imini yonke, endaweni yayo kufakwe iikomityi zekofu.
Ke, kubantu abatya inani elaneleyo le-calcium ngosuku, icaffeine ayibangeli ukusilela kwe-calcium.
Kofu
Ikofu enobisiInani lobisi olufunekayo ngosuku
Itheyibhile engezantsi ibonisa ubuncinci bobisi obufunekayo ukuba bufakwe ngosuku ukufikelela kwixabiso le-calcium elicetyiswayo ngokobudala.
| Ubudala | Ingcebiso ngeCalcium (mg) | Inani lobisi olupheleleyo (ml) |
| Iinyanga ezi-0 ukuya kwezi-6 | 200 | 162 |
| Iinyanga ezi-0 ukuya kwezi-12 | 260 | 211 |
| 1 ukuya kwiminyaka emi-3 | 700 | 570 |
| Iminyaka emi-4 ukuya kweli-8 | 1000 | 815 |
| Ulutsha oluneminyaka eli-13 ukuya kweli-18 ubudala | 1300 | 1057 |
| Amadoda aneminyaka eli-18 ukuya kwengama-70 ubudala | 1000 | 815 |
| Abafazi abaneminyaka eli-18 ukuya kwengama-50 ubudala | 1000 | 815 |
| Amadoda ngaphezulu kweminyaka engama-70 ubudala | 1200 | 975 |
| Abafazi abangaphezu kwama-50 | 1200 | 975 |
Ukufezekisa isincomo esincinci, kuya kufuneka usele ubisi, iyogathi kunye netshizi imini yonke, ukongeza kwiziqhamo kunye nemifuno etyebileyo kwi-calcium. Jonga okokutya okutyebileyo kwi-calcium. Abantu abangaseliyo okanye abangakwaziyo ukunyamezela ubisi banokukhetha iimveliso ezingenalo i-lactose okanye iimveliso zesoya ezityetyisiweyo. Jonga okokutya okutyebileyo kwi-calcium ngaphandle kobisi.
Ukuba uyathanda ukusela ikofu, jonga ukuba zeziphi izibonelelo zalesi siselo: Ukusela ikofu kukhusela intliziyo kwaye kuphucula indlela oziva ngayo.
Ithandwa Kwisayithi
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