Munyori: Charles Brown
Zuva Rekusika: 1 Kukadzi 2021
Gadziridza Zuva: 22 Mbudzi 2024
Anonim
Батя среди крыс ► 8 Прохождение A Plague Tale: innocence
Vhidhiyo: Батя среди крыс ► 8 Прохождение A Plague Tale: innocence

Zvemukati

Calcium yakakosha zvicherwa kuvandudza chimiro chemapfupa nemeno, kusimudzira simba remhasuru uye kudzvinyirira, kubatsira mukuvhara kweropa uye kuchengetedza ropa pH chiyero. Nekudaro, zvakakosha kuti chikafu chakapfuma mucalcium chakabatanidzwa mukudya, chiri chakaringana huwandu hwezuva nezuva hwakakurudzirwa nachiremba wezvekudya.

Zvimwe zvekudya zvine calcium zvine hupfumi mukaka, chizi, sipinashi, sardines uye broccoli, semuenzaniso. Vanhu vane osteoporosis, kana nhoroondo yemhuri ye osteoporosis, vanofanirwa kuve nechikafu chakazara mu calcium, pamwe nevana nevakadzi vari muchikamu chekumira kuenda kumwedzi, kudzivirira matambudziko ane chekuita nekuchinja kwehomoni uye kuyamwa kwecalcium.

Chinyorwa chezvikafu zvakapfuma mucalcium

Zvikafu zvine calcium zvine hupfumi zvinofanirwa kudyiwa zuva nezuva kuitira kuti ese metabolic maitiro aite nenzira kwayo. Mimwe yezvakakosha zvecalcium-zvakapfuma zvekudya zvemhuka uye zvirimwa zvakatangira ndeizvi:


Calcium yakawanda pa100 g yezvikafu zvemhuka
Yakaderera-mafuta yakaderera-mafuta yogati157 mg
Yese yogati143 mg
Skimmed mukaka134 mg
Mukaka wese123 mg
Mukaka wakazara upfu890 mg
Mukaka wembudzi112 mg
Ricotta chizi253 mg
Mozzarella Cheese875 mg
Asina ganda sardines438 mg
Mussel56 MG
Oysters66 MG
Calcium yakawanda pa100 g yezvikafu zvezvirimwa
Almond270 mg
Basil258 mg
Bhinzi yakasviba yesoya250 MG
Mbeu yeflakisi250 MG
Soy upfu206 mg
Cress133 mg
Chickpea114 mg
Nuts105 MG
Mbeu dzeSesame82 MG
Nzungu62 MG
Pfuura mazambiringa50 mg
Chard43 mg
Masitadhi35 mg
Sipinachi yakabikwa100 mg
Tofu130 mg
Brazil nzungu146 mg
Bhinzi nhema yakabikwa29 mg
Prunes38 mg
Yakagadzirwa broccoli42 mg
Soy kunwa18 mg
Mbiriso yeBrewer213 mg
Soya bhinzi50 mg
Akabikwa Pumpkin26 mg

Kudya kwakapfumiswa inzira huru yekuwedzera kudya kwecalcium, kunyanya kana chikafu chiri manyuko ecalcium chisingapinde mukudya kwemazuva ese. Pamusoro pemukaka uye zvigadzirwa zvemukaka, kune zvimwe zvekudya zvine calcium, senge maamondi, nzungu uye sardini, semuenzaniso. Tarisa uone chinyorwa checalcium-yakapfuma chikafu chisina mukaka.


Yakakurudzirwa zuva nezuva calcium kukurudzira

Kurudziro yeWorld Health Organisation ndeyekuti kudya kwezuva nezuva kunosvika 1000 mg pazuva kune munhu mukuru ane hutano, zvisinei kukosha uku kunogona kusiyana zvichienderana nezera remunhu, mararamiro uye nhoroondo yezvirwere mumhuri, semuenzaniso.

Calcium supplementation inorayirwa muzviitiko zvakakosha zvekushomeka kana kurwara uye inofanirwa kupihwa uye kutungamirwa neyemugumo wezvemagetsi, orthopedist kana wezvehutano Ona muenzaniso we osteoporosis inowedzera pa: Calcium uye vhitamini D kuwedzera.

Kana iko kushandiswa kwecalcium kusingaremekedze kurudziro yezuva nezuva, panogona kuve, mukufamba kwenguva, kuoneka kwezvimwe zviratidzo, sekushomeka mumapfupa, kunzwisisika mumazino, kusagadzikana uye kupwanya, semuenzaniso, zvakakosha enda kunechiremba kuti uzive mamiriro acho. kushomeka kwecalcium uye kuwedzera kana kugadzirisa mukudya kunogona kuratidzwa. Ziva maitiro ekuziva zviratidzo zvekushaya calcium.

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