Zvokudya zvine calcium zvine mukaka
Zvemukati
- Chinyorwa che calcium-dzakapfuma zvekudya zvisina mukaka
- Semuenzaniso menyu ine calcium-yakapfuma chikafu chisina mukaka
Zuva rega rega calcium kudya kwakakosha kuchengetedza mazino nemapfupa akasimba, pamwe nekuvandudza kunetsekana kwemhasuru, kurova kwemoyo uye kudzora kutsamwa, semuenzaniso. Tsvaga kumwe kubatsirwa kweichi chicherwa mu: Calcium.
Nekudaro, mukati mezuva zvinokurudzirwa kutora kwakatenderedza 1,300 mg yecalcium pazuva pazuva pakati pegumi nemapfumbamwe nemakore gumi nemasere, nekuda kwekukura uye kukura kwemapfupa, nepo mukukura, iyo inokurudzirwa dosi ndeye 1,000 mg pazuva, iyo yeVamiririri vezvirimwa. kunge vegans zvakanyanya kunetsa kusvika.
Nekudaro, calcium haidi kutorwa chete muchimiro chemukaka kana zvigadzirwa zvemukaka, senge chizi uye yogati, kunyanya mune varwere vane kusagadzikana kweiyo lactose kana chirwere chinokanganisa ura, semuenzaniso, sezvo paine zvimwe zvekudya izvo, kana kumedzwa muhuwandu hwakakwana, ivo vanokwanisa kupa zviyero zvezuva nezuva zvecalcium semamondi. Ona maitiro ekushandisa maarumondi eosteoporosis pa: 5 maarumondi hutano hunobatsira.
Chinyorwa che calcium-dzakapfuma zvekudya zvisina mukaka
Mimwe mienzaniso yakanaka yecalcium sosi yekudya isina mukaka ndeiyi:
| Kunobva | Calcium yakawanda | Kunobva | Calcium yakawanda |
| 85 gramu makedheni sardine nemapfupa | 372 mg | ½ mukombe wekare yakabikwa | 90 mg |
| 1 mukombe maarimondi | 332 mg | 1 mukombe yakabikwa broccoli | 72 mg |
| 1 mukombe weBrazil nzungu | 260 mg | 100 magiramu eorenji | 40 mg |
| 1 kapu yemazai | 226 mg | 140 gramu epapaya | 35 mg |
| 1 mukombe we rhubarb | 174 mg | 30 magiramu echingwa | 32 MG |
| 85 gramu esalmoni yemumagaba nemapfupa | 167 mg | 120 gramu yemanhanga | 32 MG |
| 1 mukombe wenguruve nebhinzi | 138 mg | 70 gramu yekaroti | 20 mg |
| 1 mukombe yakabikwa sipinashi | 138 mg | 140 gramu e cherry | 20 mg |
| 1 mukombe we tofu | 130 mg | 120 magiramu ebhanana | 7 mg |
| 1 mukombe nzungu | 107 mg | 14 gramu yegiremu yegorosi | 6.4 mg |
Kazhinji, pane kurasikirwa kwecalcium mumvura yekubika, saka zvakakosha kushandisa hushoma huwandu hwemvura uye ipfupi inokwanisika nguva panguva yekugadzirwa kwezvikafu izvi kuona kuti calcium yachengetedzwa. Zvisinei, sipinashi kana bhinzi, semuenzaniso, inofanirwa kuvezwa uye mvura yekutanga inopihwa kubvisa chinhu, chinonzi oxalate, iyo inoderedza kugona kwemuviri kutora calcium.
Pamusoro peichi chikafu, kune dzimwe nzira dzekumedza calcium isina lactose kuburikidza nezvikafu zvakafumiswa necalcium, izvo zvinowanikwa zviri nyore muzvitoro, senge iyo yogati, makuki, zviyo kana chingwa, semuenzaniso, kana kushandisa zvekuwedzera zvekudya zvinokurudzirwa neanodya. . Chimwe chikafu chakapfuma mucalcium ndiyo caruru, ona mabhenefiti pano.
Tarisa vhidhiyo iyi kuti udzidze nezve zvimwe zvekudya zvine calcium-uye nezvingaishandiswe nemazvo:
Semuenzaniso menyu ine calcium-yakapfuma chikafu chisina mukaka
Muenzaniso wakanaka wemenyu ine chikafu chine calcium, asi isina mukaka, inokwanisa kusvika kune yakakurudzirwa doses yecalcium kune mukuru, ndeiyi:
- Kudya kwemangwanani: 1 mukombe wemukaka wemamondi ne 1 orenji uye chingwa chakakangwa nejamu jam;
- Collation: 1 bhanana inoperekedzwa ne2 Brazil nzungu;
- Kwekudya kwemasikati: ½ gaba remasardines nemapfupa ane 1 mukombe we broccoli yakabikwa uye ½ mukombe wemupunga;
- Snack: almond mukaka vhitamini ane 100 magiramu echerry uye 140 gramu epapaya;
- Kudya kwemanheru: sipinashi muto nemanhanga, karoti, mbatatisi uye tofu;
- Kudya kwemanheru: 1 chamomile tii kana 1 sitirobheri jelly.
Iyi menyu ine ingangoita 1100 mg yecalcium uye nekudaro inokwana kuzadzisa madhivhosi ezuva nezuva ecalcium kuvanhu vakuru. Zvisinei, menyu inogona kuchinjaniswa nezvinodiwa nemunhu wega wega, kutsiva chikafu, uchishandisa tafura iri pamusoro sereferenzi.
Onawo:
- 3 zvekudya zvekusimbisa mapfupa
- 4 Matipi Ekuvandudza Calcium Kubata
- Calcium uye vhitamini D kuwedzera
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