Zvokudya zvakakwirira mu calcium

Kubvira paucheche, mumwe nomumwe wedu anoramba achikunzwa kuti calcium ibasa rinokosha, risina mapfupa nematukisi asingakwanisi kukura nekukura. Nguva dzose kusanganisira kudya yakakwirira mu calcium muzvokudya , iwe unofarira nezvehutano hwe musculoskeletal system yako nemeno. Tichakurukura zvakanakisa zvitubu zvechikamu chino, chinogona kusanganisira zvachose munhu muzvokudya zvako.

Ndinoda mari yakawanda sei?

Usakanganwa kuti calcium yakawandisa yakaipawo, sekushaya kwayo. Kuwedzera kune kudya kwako zvokudya zvakagadzirwa mu calcium, kana chaizvoizvo kugadzirira calcium, nguva dzose funga nezvemazuva ose, kuitira kuti urege kuwandisa muviri nemuwandu wezvinhu izvi.

Vanachiremba vakagadza kuti munhu ane hutano, munhu mukuru anofanira kugamuchira kubva pakudya 100 mg ye calcium pazuva. Kune vana pasi pemakore 8 800 mg inofanirwa, uye vechidiki kubva 9 kusvika 18 - 1300 mg pazuva. Vakadzi vane mwana, unofanira kudya calcium yakawanda - kusvikira muna 2000 mg pazuva.

Mishonga ine huwandu hwezvinhu zve calcium

Zvakakosha kuziva kuti zvakakosha zve calcium muzvokudya zvinowanzoonekwa, uye haufaniri kuwedzera zvikafu zvekudya zvekudya zvekudya kuti uwane zvakakwana izvi. Pachava nezvakawandisa pane zvinotevera:

• midziyo yehuchi, kunyanya chizi, cottage cheese, yogurts;
• mavara mashizha mashizha: kabichi yemarudzi ose, sipinashi;
• Nutswe - kunyanya maarumondi;
• Mbeu (mbeu yeesame, mbeu yepoppy);
• gorosi noupfu hwakatsetseka;
• soy uye zvese zvinogadzirwa nazvo;
• greens - parsley, dill, dandelion, basil.

Hazvibatsiri, iwe uchawana Ca kubva kumiti yakagadzirwa nekemikari yakakwirira kana kubva pamishonga-chinhu chikuru ndechokuti pamwe chete nacho, izvo zvinhu zvinodiwa kuti zvive zvakagadziriswa.

Mishonga ine yepamusoro yakagadzikana ye calcium: kuvandudza kudya

Mukudaro kuti calcium salt inogona kushandiswa uye yakasimbiswa mhuka, unoda kuvaka imwe nzvimbo. Zvinotendwa kuti nzvimbo yakakosha inobatsira iyo asidi, saka kugadziriswa kwekalmamu kunofanira kupedzerwa pamwe chete ne vitamini C. Ichava yakakosha kana ukangotora zvokudya zvakapfuma mu calcium, pamwe chete nezvokudya zvakakosha mu ascorbic acid - somuenzaniso, sipinashi, mandimu, sorrel, e.

Kuti calcium inopinda muropa, inoda mutakiti sevhitamini D, iyo muviri unozvigadzira uri pasi pesimba rezuva.

Kuti calcium inakire zvakakwana, zvinokosha kuti urambe uchienzanisa phosphorus uye magnesium , iyo yakazara mumafuta, maruva ehove uye hove, kocoa uye zvigadzirwa zvegorosi zvakakwana.