Ungayitya njani ukutya okune-calcium eninzi ukuqinisekisa ukuba amathambo omelele

Umxholo

• Imenyu yokutya etyebileyo yeCalcium

Ukutya okune-calcium eninzi kubalulekile ukuqinisekisa ukuba amathambo omelele kwaye asempilweni athintela izifo, ezinje nge-osteoporosis kunye ne-osteopenia, ngakumbi kwabasetyhini abanembali yosapho yesi sifo. I-calcium ikwanceda ukuphucula amandla emisipha yokungena kwisivumelwano kwaye iluncedo ekuphuculeni umgangatho wobomi bomntu.

Ukulandela ukutya okune-calcium eninzi, ukutya okufana nobisi kunye neemveliso zobisi ezifana netshizi, iyogathi kunye nebhotolo, umzekelo, kufuneka ityiwe yonke imihla.

Ezinye iingcebiso zokutya ukutya okune-calcium eninzi zezi:

1. Sela ubisi kwisidlo sakusasa okanye ngaphambi kokuba ulale;
2. Thatha i-yogurt e-1 ngosuku;
3. Beka isilayi samasi kwisonka okanye kwi thowusti;
4. Yongeza itshizi egalelwe ipasta kunye netshizi emhlophe kwiisaladi;
5. Yongeza ukhilimu omncinci kwiisuphu kunye neesosi;
6. Yitya iziqhamo ezityebe kakhulu njenge-mango, iorenji, i-kiwi, ipere, umdiliya, ukuthena kunye neblackberry;
7. Rhoqo yitya imifuno eluhlaza emnyama njengesipinatshi kunye ne-broccoli kuba ikwayimithombo elungileyo yecalcium.

Ukufumana eminye imizekelo yokutya okune-calcium eninzi:

Ukufumanisa into ongafanele uyidle ukuqinisekisa inani elifanelekileyo le-calcium, bona:

Imenyu yokutya etyebileyo yeCalcium

Lo mzekelo wemenyu etyebileyo yokutya okunekhalsiyam lukhetho olulula kuye nabani na ojonge ukwandisa ikhalsiyam ekudleni kwabo.

• Isidlo sakusasa Isonka esi-1 saseFrance esineeshizi zeMinas kunye neglasi yobisi.
• Isidlo sasemini I-tofu ifakwe irayisi kunye nesipinashi ephekwe ngeeshizi ezigayiweyo. Ukuze izimuncumuncu, iidiliya.
• Isidlo sasemini iyogathi yendalo kunye negranola, amaqunube amnyama kunye nokukhapha imango kunye nejusi yeorenji.
• Isidlo sangokuhlwa Iisardadi ezigcadiweyo kunye neetapile ezibhakiweyo kunye ne-broccoli enongwe ngeoyile ye-olive. Ipere ye dessert.

Ukutya ikhalsiyam ngokutya kwezityalo sisicwangciso esibaluleke kakhulu kubantu abanganyamezeliyo iswekile yobisi, i-lactose, okanye abayithandi incasa yobisi kunye nezinto ezivela kuzo. Nangona kunjalo, oku kutya kunee-oxalates okanye ii-phytates ezithintela ukufunxwa kwentsimbi kwaye, ke ngoko, kubalulekile ukwahluka kwimithombo yokutya ye calcium. Ukufunda ngakumbi malunga nokonyusa ukufunxeka kwecalcium jonga: Iingcebiso ezi-4 zokuphucula ukufakwa kwecalcium.

Bona kwakho:

• Ukutya okune-calcium eninzi ngaphandle kobisi
• Ukutya kwamathambo
• I-calcium kunye ne-vitamin D yongeza