Amazinyo aphilile, izipikili ezinamandla, izinwele ezinde kanye nokungabikho kwezifo zethambo kuyizinkomba eziyinhloko zokudla komzimba we-calcium. Futhi, ukuntuleka okuvamile kwalesi sitsha semaminerali kuholela ezinkingeni ezinkulu zezempilo. Kubonakala ukuthi ukulahlekelwa kwe-calcium kunomthelela omubi hhayi kuphela emathanjeni, kodwa futhi kuhlelo lwezinzwa, lwe-endocrine kanye ne-circulatory. Ngenhlanhla, ukugcwalisa igebe laleli mineral kulula ngosizo lokudla okukhethiwe kahle. Sikunikeza imikhiqizo ephezulu-7 equkethe i-calcium ngobuningi obukhulu.
Imifula yamachiza, amabhange ashizi ...
Endaweni yokuqala ehloniphekile - imikhiqizo yobisi. Sonke kusukela ebuntwaneni siyazi ukuthi udinga ukuphuza ubisi, ngoba liqukethe i-calcium eningi, okudingekayo ekukhuleni kwethambo. Kodwa, kuvela, ubisi lukude nomnikazi werekhodi inani leC phakathi kwamakhwenyana angomsoco. Isibonakaliso esinamandla kunazo zonke singaziqhayisa ushizi onzima - cishe 1000 mg ngamagremu angu-100 omkhiqizo. Ukuqhathanisa, lokhu kuyisimiso sempilo yomuntu omdala.
Encwadini! Izingane ezineminyaka engaphansi kweminyaka engu-8 zidinga 800 mg weCa, futhi zisuka ku-9 kuya ku-18 - 1,300 mg. Kodwa i-calcium iningi liyadingeka kwabesifazane abakhulelwe - cishe ngo-2000 mg ngosuku.
Ngaphezu kwalokho, ngenxa yokuqukethwe kwe-lactose emikhiqizweni yobisi, i-calcium iyashesha ngokushesha futhi ingcono. Elinye iphuzu elibalulekile: okuqukethwe okuphansi kwe-fat "ubisi", kuphakama okuqukethwe kwe-Ca kulo.
Abanikazi bezinhlamvu ezihloniphayo
Elinye iqhawe elincani le-calcium ekubunjweni kwalo lingabizwa ngokuthi imbewu ye-poppy nesesame. Ngama-gramu angu-100 we-poppy, cishe ama-1500 mg we-Ca, nesesame - 975 mg. Esikhathini sesibili sesiphakamiso sethu esilungisiwe, lezi zimbewu-izimbewu zazingenxa yokuthi kunzima kakhulu ukwethula ekudleni kwansuku zonke ngesamba esifanele. Kodwa bangaba umthombo obalulekile kakhulu we-calcium ngesikhathi sokudla noma ukudla okuqinile.
Abahlengikazi bonke okusanhlamvu
Ukolweni uthatha indawo yesithathu ehloniphekile ohlwini lwethu. Yiqiniso, akuwona wonke imikhiqizo yengqolowa ongaziqhayisa nge-Ca. Iningi lalo liqukethe i-bran - cishe 900 mg ngamagremu angu-100. Ngeshwa, akekho i-calcium efulawa ebangeni eliphakeme kakhulu, ngakho-ke khetha okunye isinkwa sokusanhlamvu kanye nofulawa ophelele.
I-nutlet enamandla
Uma ufuna ukukhohlwa ngokuntuleka kwe-calcium njalo, khona-ke kufanele ufake ukudla kwakho kwansuku zonke. Okuthandwayo kunikelwa ama-alimondi, lapho i-calcium ikhona kakhulu-260 mg. Amantongomane aseBrazil, ama-cashews, ama-walnuts namantongomane omsedari amnandi kwimenyu yakho kanye namanye amavithamini namaminerali awusizo. Bacebile nge-magnesium, i-phosphorus, i-potassium, insimbi. Ngaphezu kwalokho, okuqukethwe kwamanoni aphezulu kunamathuba okubamba okungcono kwe-calcium.
Umphulukisi ohlaza
Imifino kanye namakhambi kukhona omunye umthombo omuhle weCas digestible kalula. I-calcium eningi iqukethe amaqabunga e-lettuce ne-dandelion, i-dill, i-basil, isipinashi, i-parsley. Futhi ekugcineni, inani lalo liphakeme kunalokho, isibonelo, ebisi - 245 mg.
Encwadini! Amafutha amahle yemifino kanye ne-yogurt ephansi yamafutha ayinzuzo yokwamukelwa okungcono kwe-calcium. Ngakho-ke, zithande kakhulu kulawa saladi ase-refueling.
Iklabishi akenzeki kakhulu
Umkhiqizo olandelayo, oqukethe i-calcium ngobuningi obukhulu - iklabishi. Kuyaphawuleka ukuthi amazinga aphezulu kakhulu kaC ayimpawu cishe zonke izinhlobo zemifino. Okuwusizo ikakhulukazi i-Peking ne-cauliflower, i-broccoli. Kodwa futhi ubuhle bethu belochoknaya bomdabu nge-calcium cishe akusilo phansi kwabo. Ngakho-ke, ungazishiyi i-sauerkraut eyintandokazi ebusika, lapho umzimba udinga kakhulu i-vitamin C ne-Ca.
I-soya ewusizo
Yonke imifino iyazi ngezinzuzo ze-soy. Kungukungabikho kwemikhiqizo yenyama ekudleni ukuthi ivuselela inani elidingekile lamaprotheni, elingelona elingaphansi kwekhwalithi ezifanisweni zalo zesilwane. Ukwengeza, ama-soybean anamavithamini namaminerali athile, kuhlanganise ne-calcium. Izinga eliphakeme kakhulu likaC in soy cheese - tofu. Kodwa inzuzo enkulu yemikhiqizo ye-soy iwukuthi iqukethe u-vitamin D amaningi, ngaphandle kwalokho i-calcium engeke iguzwe.