Maitiro ekudya chikafu chakazara mu calcium kuona yakasimba mapfupa

Zvemukati

• Calcium-yakafuma kudya menyu

Kudya kwecalcium-kwakakosha kuona kuti mapfupa akasimba uye ane hutano anodzivirira hosha, senge osteoporosis uye osteopenia, kunyanya kune vakadzi vane nhoroondo yemhuri yechirwere. Calcium inobatsirawo kuvandudza kugona kwemhasuru kubvumirana uye inobatsira mukuvandudza hupenyu hwemunhu.

Kutevera chikafu chine calcium yakawanda, zvekudya zvakaita semukaka uye zvigadzirwa zvemukaka senge chizi, yogati uye bota, semuenzaniso, zvinofanirwa kudyiwa zuva nezuva.

Mamwe matipi ekudya kudya kwakapfuma-calcium ndea:

1. Inwa mukaka pakudya kwekuseni kana usati warara;
2. Tora 1 yogati pazuva;
3. Isa chidimbu chemama chizi pachingwa kana pachigunwe;
4. Wedzera grated chizi kune pasta uye chena chizi kumasadhi;
5. Wedzera kamuti kadiki mumasobho nemasese;
6. Idya michero ine calcium yakawanda semango, orenji, kiwi, peya, mazambiringa, prune uye blackberry;
7. Nguva dzose idya yakasviba yakasvibira miriwo senge sipinachi uye broccoli nekuti iwo zvakare akanaka manyuko ecalcium.

Kune mimwe mienzaniso yezvikafu zvine calcium-yakawandisa ona: Calcium-rich foods.

Kuti uwane izvo zvausingafanirwe kudya kuti uve nechokwadi cheyakanaka calcium, ona:

Calcium-yakafuma kudya menyu

Uyu muenzaniso wecalcium-rich diet menyu isarudzo yakapusa kune chero munhu anotarisa kuwedzera calcium mukudya kwavo.

• Kudya kwemangwanani - 1 Chingwa cheFrance neMinas chizi uye girazi remukaka.
• Kudya - tofu yakabikwa nemupunga nesipinashi yakabikwa ne grated chizi. Kune dessert, mazambiringa.
• Kudya - yogati yakasikwa ine granola, mabheribheri uye kuperekedza mango uye jisi reorenji.
• Kudya - sardini yakakangwa nembatatisi dzakabikwa uye broccoli yakarungwa nemafuta emuorivhi. Peya yedessert.

Kudya calcium kuburikidza nezvirimwa chikafu inzira yakakosha kune vanhu vasingashiviriri shuga yemukaka, lactose, kana vasingade kuravira kwemukaka uye nemidziyo yayo. Nekudaro, izvi zvekudya zvakare zvine oxalates kana phytates zvinokanganisa kutora kwesimbi uye, nekudaro, zvakakosha kusiyanisa chikafu chekudya checalcium. Kuti udzidze zvakawanda nezve maitiro ekuwedzera macalcium kunwa tarisa: 4 matipi ekuvandudza kukwirisa calcium.

Onawo:

• Zvokudya zvine calcium zvine mukaka
• Osteoporosis Kudya
• Calcium uye vhitamini D kuwedzera