Mubvunzo wei calcium uri nani unobatwa nemuviri haugoni kugadziriswa usina kushandisa mamiriro ezvinhu anodiwa pakugamuchirwa kwechi chinhu ichi. Kuti muviri uwane rubatsiro rwakanyanya, calcium inofanira kutorwa ne magnesium, phosphorus uye vitamini D. Kana iwe usina hanya nemishonga yekufananidzwa kwe calcium, ipapo mineral haigone kushandiswa nemuviri.
Chii chinobatsira mukudyiwa kwemakisikiti?
Kana ukaronga kutora calcium yekugadzirira, cherechedza Calcium D3 Nycomed, Calcemin, Calcium Citrate uye yakafanana, iyo inokurumidza kuve yakaoma yakaoma iyo inokubvumira kugadzira zvicherwa, uye kwete kubvisa nekuda kwekusakwanisa kuita zvakakosha.
Nzira yekuvandudza sei kuvharwa kwe calcium?
Unogona kuwana calcium pamwe chete nezvokudya, uye iwe unogona kushandisa zvinodhaka panguva yekudya. Muchiitiko ichi, Ca inonyanya kunyura uye ine simba rakaoma pamuviri. Kuti uite izvi, ingosanganisa mumutambo wako wezuva nezuva michina yakawanda kubva pane ino:
- Cottage cheese - mukati maro, calcium uye phosphorus zviri munharaunda yakakwana, pamwe chete nemagetsi akawanda, nokuda kwekuti mutumbi uri mumatambudziko unogamuchira mineral yakawanda yakakodzera yekuita.
- Chero mishonga kubva kune dzimwe nhamba (nyemba, peas, soya, lentiy, mahesheni) ndiyo yakanakisisa inokonzera magnesium uye phosphorus. Kutora mishonga ye calcium navo, iwe unobvumira muviri kushandisa zvese zvinowanikwa kusvika pahuwandu!
- Kunyatsonaka kunwa kwekisikiti kubva mumukaka nemishonga yose yemukaka, nokuti iri mairi nenzira yakasvibiswa, nenzira ye lactate.
- Calcium inogona kuwanikwa kubva kumakabichi, broccoli , magreen, turnips, hove uye amamondi. Kuwedzera seseki shoma kune imwe neimwe yega, iwe unobvumirwa kuwana chiyero chezuva nezuva che calcium.
Masayendisiti akatsigira kuti kufanana kwe calcium, uye motokari inobatsira, uye ichi ndicho chimwe chikonzero chekutanga kutamba uye kunyoresa mubhidhiyo yefitness.