Matipi Ekuvandudza Calcium Kubata

Zvemukati

• 1. Rovedza muviri nguva dzose
• 2. Deredza kunwa munyu
• 3. Gara muzuva mangwanani
• 4.Shandisa chikafu chine calcium yakawanda
• 5. Sanganisa chikafu zvakanaka
• 6. Dzivisa zvinwiwa zvine caffeine

Kuvandudza kunwiwa kwecalcium iri mune chikafu, zvinokurudzirwa kurovedza muviri, kudzikisa kushandiswa kwemunyu, kuburitswa muzuva mangwanani uye kusanganisa chikafu zvakanaka.

Aya matipi anogona kuteverwa nevanhu vese, kunyanya avo vanotambura ne osteoporosis, osteopenia uye kana ikatyoka, vana, nekuti vachiri kukura uye vakadzi panguva yekuguma kuenda, nekuti panguva ino mapfupa anowanzoita kupera simba.

Iwo matipi anobatsira mukumwa kwecalcium mumuviri ndeaya:

1. Rovedza muviri nguva dzose

Exercises senge kumhanya, kuvaka muviri makirasi, kufamba uye nhabvu, zvinobatsira mukuwedzera kwekutorwa kwecalcium nemuviri nekuti mhedzisiro yekurovedza muviri pamapfupa inobvumidza kuwedzerwa kweiyi mineral. Uye zvakare, mahormone zvinhu zvinokonzereswa nekurovedza muviri, zvinobatsirawo kusimbisa mapfupa.

Kune avo vanorwara ne osteoporosis, chakanakira kuperekedzwa nehunyanzvi hwekudzidzira muviri nekuti kumwe kurovedza kunofanirwa kudzivirirwa kana mapfupa atove asina kusimba.

2. Deredza kunwa munyu

Munyu wakawandisa unogona kukonzera calcium kubviswa mumurini uye, nekudaro, kana uchidya mashoma munyu mukudya, pane kuwedzera kwakanyanya kwecalcium mune chikafu.

Kuti uve nechokwadi chekunaka kwechikafu, munyu unogona kutsiviwa nemiti inonhuhwirira, senge bay mashizha, oregano, parsley, chives, ginger uye pepper, semuenzaniso.

3. Gara muzuva mangwanani

Kuiswa kwezuva kwezuva kwemaminitsi makumi maviri pasvondo, pasina zuva rekudzivirira zuva, kusvika 10 am inovimbisa kuwedzera kwevhitamini D mumuviri, chinhu chakakosha mukumwa kwecalcium.

Kuita kwevhitamini D kwakakosha kwazvo kuti hutumbu hushongedze calcium, saka zvakakosha kudya chikafu chine vatangiri vevhitamini D.

4.Shandisa chikafu chine calcium yakawanda

Zvokudya zvine calcium zvine mukaka, chizi uye yogati zvinofanirwa kudyiwa zuva nezuva pakudya kwekuseni kana zvekudya. Pakudya kwemasikati uye panguva yekudya kwemanheru zvakakoshawo kudya chikafu chakazara mu calcium kubva kumiti yemiti senge broccoli nemashizha ecaruru, semuenzaniso.

Uye zvakare, iwe unofanirwawo kudya chikafu chakadai sehove, mazai uye nyama sezvo zvine vhitamini D iyo inowedzera calcium kunwa. Ona runyorwa rwezvimwe zvine calcium-zvakapfuma zvekudya kubva kwakasiyana masosi.

5. Sanganisa chikafu zvakanaka

Mimwe michina inoita kuti zviome kunwa calcium kana ichinge yadyiwa pakudya kumwe chete nekudaro hazvikurudzirwe kudya chikafu chakafuma nesimbi, senge nyama tsvuku, mazai emazai uye beet muchikafu chimwe chete chine calcium. Zvimwe zvekudya zvisingafanirwe kudyiwa panguva imwechete kudya mukaka we soya, muto uye yogati, mhodzi, nzungu, bhinzi, sipinashi uye mbatatisi.

Pamusoro pezvo, ongororo inoratidza kuti chikafu chine oxalic acid, senge sipinashi, rui barbel, mbatatisi uye bhinzi dzakaoma, uye phytic, senge gorosi bran, zviyo zvakaumbwa kana zviyo zvakaomeswa, zvine yakaderera calcium calcium kana ichienzaniswa neaya akapfuma nemahydrohydrate .

6. Dzivisa zvinwiwa zvine caffeine

Zvinwiwa zvine caffeine senge kofi, tii tii uye zvimwe zvinwiwa zvinotapira zvine diuretic mhedzisiro uye nekudaro zvinowedzera kubviswa kwecalcium kuburikidza neweti, isati yatorwa nemuviri.

Tarisa vhidhiyo inotevera uye ona iwo matipi ezvehutano nezvekuti ungadya sei: