I-calcium yiyona into ejwayelekile kakhulu engavamile emzimbeni wethu. Indima yayo inkulu: i-calcium inomthelela empilweni yezinzwa ze-cardiovascular and nervous, iqhaza ekuvinjeni kwegazi, evamile ukusebenza kwezingqungquthela ze-endocrine. Kanye ne-phosphorus yenza izinti ziqinile, futhi amazinyo aphilile. Inani elanele le-calcium lizosindisa owesifazane ekubeni ne-osteoporosis. Ukulinganisela kwe-calcium-phosphorus kusiza ukugwema izimpawu ezingathandeki zokuya esikhathini.
Esikhundleni sokushayela
Ukwenza ukutholakala kwe-calcium - i-microelement ewusizo empilweni, ungathola umuthi ovela kudokotela kumalungiselelo aqukethe i-calcium ehambisana nawe. Kunconywa emva kokuhlolwa kwegazi okungokwemvelo kwe-biochemical, okuyinto enquma okuqukethwe kwalesi sitho emzimbeni.
Inani le-calcium - i-microelement ewusizo yempilo, engena emzimbeni ngokudla - kuphela ama-500 mg ngosuku, kufaka phakathi imikhiqizo yobisi engaba ngu-70%. Kodwa-ke, ukulwa nama-calories amaningi (ukuvinjelwa kwezinyosi ezinzima, ukhilimu omuncu, i-fatty cottage cheese) kuholele engxenyeni enganele, ngakho kudingeka izithako zokudla ne-calcium. Ukukhetha ukulandela izithasiselo eziqukethe i-calcium ne-citric acid - i-calcium citrate noma i-calcium amino acid chelate. Ukuze kulungiswe kangcono i-calcium emathunjini, i-vitamin D iyadingeka. Kubantu abane-lactose ukungabekezelelani, izithako zokudla zitholakala kalula.
Imikhiqizo equkethe i-calcium usawoti, i-phosphorus ne-vitamin D ngesikhathi esifanayo (okuyinto ewusizo kakhulu emzimbeni wesifazane) iyinambuzane yezinhlanzi kanye nesibindi sezinkomo. Futhi izilwane zasolwandle: ulwandle oludala, imfucumfucu, i-lobster, i-crab, i-herring, i-mackerel; ibhotela kanye neqanda leqanda eliluhlaza.
Amaphrophorus amaningi ne-calcium atholakale ema-apula, ama-peas aluhlaza, ubhontshisi, okusanhlamvu okugcwele kakolweni, ukhukhamba amasha, kuzo zonke izinhlobo zeklabishi (ikakhulukazi umbala, okuwusizo kakhulu ekudleni okuluhlaza), esitokisini, i-ulethisi, isithombo (naseziqongweni zayo) i-cottage ushizi, ushizi omhlophe.
Umzimba wesifazane kufanele ufike ku-1000 mg ye-calcium ngokudla - i-microelection ewusizo ngempilo ngosuku - 100 g we-shizi kanzima noma i-200 g yemikhiqizo yobisi. Uma owesifazane ephilile, i-calcium, engena emzimbeni ngokudla, yanele. Kodwa nge-osteopenia - ukuphuma okuncane kwamathambo - futhi ikakhulukazi i-osteoporosis, lesi silinganiso se-calcium asanele. Lapho uneminyaka engaphambi kokusuka kwesikhashana, abesifazane baboniswa i-densitometry - isifundo se-bone mineral mass. Uma kutholakala ukuntuleka kwe-calcium emzimbeni, kunamalungiselelo akhethekile aqukethe i-calcium.
Ngokuqokwa kwezidakamizwa ezine-calcium udinga ukuba uqaphele kakhulu - i-calcium ingasetshenziswa kuma-plaques atherosclerotic.
Ukupheka akukona nje okumnandi, kodwa futhi kunezidakamizwa eziningi ze-calcium.
Isaladi efudumele
Amaphilisi angu-300 g noma ama-Norwegian Salmon
200 amagremu we-broccoli
100 g ukholifulawa
1/2 tbsp. sesame
Amaqanda ama-5 anamaqhwa
100 g of utamatisi cherry
1 tbsp. uviniga obhalsamu
2 wezipuni umnqumo noma i-sesame
1. Lungisa izinhlanzi kanye ne-broccoli ku-boiler kabili (ungenza kanyekanye).
2. Sika inhlanzi ibe yi-cubes (1.5-2 cm), uhlukanise i-broccoli ibe yi-inflorescences.
3. Bilisa amaqanda, uthathe ama-halves.
4. Sika le "cherry" futhi.
5. Ilayisi eluhlaza okwesibhakabhaka eluhlaza kancane.
6. Isikhathi ngeviniga namafutha, ufafaze imbewu yesame. Uma ufisa, ungangeza isilimo esidliwayo esinamagatsha anamanzi (ngendlela yobuntshani neziqu eziqoshiwe), iparsley, nezinye izitshalo.
Lapho upheka imifino, izinhlobonhlobo zezinhlanzi, inyama, ilayisi, sebenzisa umshini wokushisa - ngakho-ke zonke izinzuzo zemikhiqizo zigcinwa.
Isaladi yezithelo (kwasekuseni okuvuselela okuphumelelayo)
Ama-apula, ama-apricot, ama-oranges, ugeze, u-peel uphinde u-pitted, usike noma uqoshwe ku-blender kanye nenkathi nge-yogurt ye-liquid. Gcoba ngamajikijolo amagilebhisi kanye ne-currant emnyama.
Isaladi kusuka olwandle lwama-kale (ukudla okunesidlo esine-vitamin-rich)
6-8 izaqathe ezilinganiselwe
1/2 tbsp. semolina
3.5 tbsp. ubisi
Iphakethe elilodwa le-cottage shizi
Amaqanda amathathu
1-2 tbsp. izinkwa zokudla
Usawoti, ushukela kanye nosawoti omuncu - ukunambitha
1. U-anyanisi oqoshiwe othosiwe, hlanganisa utamatisi oqoshiwe, ikhukhamba, amaqanda, ummbila nolwandle olwandle.
2. Finyisa ijusi lemon.
3. Engeza ugarlikhi ukunambitha.
4. Hlanganisa kanye nenkathi ngamafutha yemifino noma imayonnaise.