Malangizo Okuthandizani Kuyamwa kwa calcium

Zamkati

• 1. Muzichita masewera olimbitsa thupi nthawi zonse
• 2. Pewani kumwa mchere
• 3. Khalani padzuwa m'mawa
• 4. Idyani zakudya zokhala ndi calcium yambiri
• 5. Sakanizani bwino chakudya
• 6. Pewani zakumwa za khofi

Pofuna kupititsa patsogolo kuyamwa kwa calcium m'zakudya, tikulimbikitsidwa kuti muzichita masewera olimbitsa thupi, kuchepetsa kugwiritsa ntchito mchere, kuwonetsedwa ndi dzuwa m'mawa komanso kuphatikiza chakudya.

Malangizowa atha kutsatiridwa ndi anthu onse, makamaka omwe ali ndi vuto la kufooka kwa mafupa, osteopenia komanso ngati atasweka, ana, chifukwa akukula komanso azimayi pakutha kwa nthawi, chifukwa panthawiyi mafupa amayamba kufooka.

Malangizo omwe amathandizira kuyamwa kwa calcium m'thupi ndi awa:

1. Muzichita masewera olimbitsa thupi nthawi zonse

Zolimbitsa thupi monga kuthamanga, makalasi ovina zolimbitsa thupi, kuyenda ndi mpira, kumathandizira kukulitsa kuyamwa kwa calcium ndi thupi chifukwa momwe zolimbitsa thupi m'mafupa zimathandizira kuyamwa mchere. Kuphatikiza apo, zinthu zam'madzi zomwe zimayambitsa zolimbitsa thupi, zimathandizanso kulimbitsa mafupa.

Kwa iwo omwe ali ndi vuto la kufooka kwa mafupa, choyenera ndichakuti azitsatira katswiri wazolimbitsa thupi chifukwa zolimbitsa thupi zina ziyenera kupewedwa mafupa atakhala osalimba kale.

2. Pewani kumwa mchere

Mchere wochulukirapo umatha kuyambitsa kashiamu kuti atuluke mumkodzo ndipo chifukwa chake, mukamamwa mchere wocheperako pakudya, calcium imapezekanso pachakudya.

Pofuna kutsimikizira kukoma kwa chakudyacho, mchere ungalowe m'malo mwa zitsamba zonunkhira, monga masamba a bay, oregano, parsley, chives, ginger ndi tsabola, mwachitsanzo.

3. Khalani padzuwa m'mawa

Kutuluka kwa dzuwa kwa mphindi 20 pasabata, popanda zotchinga dzuwa, mpaka 10 am kumatsimikizira kuchuluka kwa vitamini D mthupi, chinthu chofunikira kwambiri pakamwa kwa calcium.

Vitamini D ndichofunikira kwambiri pakukhala ndi calcium m'mimba yokwanira, chifukwa chake ndikofunikira kudya zakudya zomwe zili ndi vitamini D.

4. Idyani zakudya zokhala ndi calcium yambiri

Zakudya zokhala ndi calcium monga mkaka, tchizi ndi yogurt ziyenera kudyedwa tsiku lililonse pachakudya cham'mawa kapena zokhwasula-khwasula. Nthawi yamasana ndi nthawi yamadzulo ndikofunikanso kudya zakudya zokhala ndi calcium yambiri kuchokera kuzomera monga masamba a broccoli ndi caruru, mwachitsanzo.

Kuphatikiza apo, muyeneranso kudya zakudya monga nsomba, mazira ndi nyama popeza zili ndi vitamini D yomwe imakulitsa kuyamwa kwa calcium. Onani mndandanda wazakudya zopatsa calcium kambiri kuchokera kumagwero osiyanasiyana.

5. Sakanizani bwino chakudya

Zida zina zimapangitsa kuti kukhale kovuta kuyamwa kashiamu akamadyedwa nthawi imodzimodzi ndipo chifukwa chake sikulimbikitsidwa kudya zakudya zokhala ndi chitsulo, monga nyama yofiira, mazira a mazira ndi beets mu chakudya chomwecho chomwe chili ndi calcium. Zakudya zina zomwe siziyenera kudyedwa nthawi yomweyo ndi mkaka wa soya, madzi ndi yogati, mbewu, mtedza, nyemba, sipinachi ndi mbatata.

Kuphatikiza apo, kafukufuku akuwonetsa kuti zakudya zokhala ndi oxalic acid, monga sipinachi, rui barbel, mbatata ndi nyemba zouma, ndi phytic, monga chimanga cha tirigu, tirigu wopangidwa kapena mbewu zouma, zimakhala ndi mayamwidwe ochepa a calcium poyerekeza ndi omwe ali ndi chakudya .

6. Pewani zakumwa za khofi

Zakumwa zopangidwa ndi caffeine monga khofi, tiyi wakuda ndi zakumwa zina zoziziritsa kukhosi zimakhudzanso diuretic motero zimapangitsa kuti calcium ithetse mkodzo, isanatengeke ndi thupi.

Onerani vidiyo yotsatirayi ndikuwona maupangiri a akatswiri azaumoyo pazakudya: