Chinyorwa chezvikafu zvakapfuma mucalcium
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 yogati | 157 mg |
| Yese yogati | 143 mg |
| Skimmed mukaka | 134 mg |
| Mukaka wese | 123 mg |
| Mukaka wakazara upfu | 890 mg |
| Mukaka wembudzi | 112 mg |
| Ricotta chizi | 253 mg |
| Mozzarella Cheese | 875 mg |
| Asina ganda sardines | 438 mg |
| Mussel | 56 MG |
| Oysters | 66 MG |
| Calcium yakawanda pa100 g yezvikafu zvezvirimwa | |
| Almond | 270 mg |
| Basil | 258 mg |
| Bhinzi yakasviba yesoya | 250 MG |
| Mbeu yeflakisi | 250 MG |
| Soy upfu | 206 mg |
| Cress | 133 mg |
| Chickpea | 114 mg |
| Nuts | 105 MG |
| Mbeu dzeSesame | 82 MG |
| Nzungu | 62 MG |
| Pfuura mazambiringa | 50 mg |
| Chard | 43 mg |
| Masitadhi | 35 mg |
| Sipinachi yakabikwa | 100 mg |
| Tofu | 130 mg |
| Brazil nzungu | 146 mg |
| Bhinzi nhema yakabikwa | 29 mg |
| Prunes | 38 mg |
| Yakagadzirwa broccoli | 42 mg |
| Soy kunwa | 18 mg |
| Mbiriso yeBrewer | 213 mg |
| Soya bhinzi | 50 mg |
| Akabikwa Pumpkin | 26 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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