Mndandanda wa zakudya zokhala ndi calcium yambiri
Zamkati
Calcium ndi mchere wofunikira kwambiri wopangitsa kuti mafupa ndi mano apangidwe, kulimbitsa mphamvu ya minyewa ndi kupindika, kuthandizira pakumitsa magazi ndikusunga magazi pH. Chifukwa chake, ndikofunikira kuti zakudya zokhala ndi calcium yambiri ziphatikizidwe pazakudyazo, kukhala ndalama zabwino tsiku lililonse zomwe walangizidwe.
Zina mwazakudya zofunikira kwambiri za calcium ndi mkaka, tchizi, sipinachi, sardines ndi broccoli, mwachitsanzo. Anthu omwe ali ndi matenda ofooka kwa mafupa, kapena mbiri ya banja ya kufooka kwa mafupa, ayenera kukhala ndi chakudya chokhala ndi calcium, komanso ana ndi amayi omwe ali kumapeto kwa nthawi, kuti athetse mavuto okhudzana ndi kusintha kwa mahomoni komanso kuyamwa kwa calcium.
Mndandanda wa zakudya zokhala ndi calcium yambiri
Zakudya zokhala ndi calcium ziyenera kudyedwa tsiku ndi tsiku kuti njira zonse zamagetsi zizichitika moyenera. Zina mwazakudya zomwe zili ndi calcium yambiri yazinyama ndi zomera ndi:
| Kuchuluka kwa calcium pa 100 g wazakudya zanyama | |
| Yogurt wopanda mafuta ambiri | 157 mg |
| Yogurt wachilengedwe | 143 mg |
| Mkaka wosenda | 134 mg |
| Mkaka wonse | 123 mg |
| Mkaka wonse wa ufa | 890 mg |
| Mkaka wa mbuzi | 112 mg |
| Ricotta tchizi | 253 mg |
| Tchizi cha Mozzarella | 875 mg |
| Sardines opanda khungu | 438 mg |
| Mussel | 56 mg |
| Nkhono | 66 mg |
| Kuchuluka kwa calcium pa 100 g wa zakudya zamasamba | |
| Amondi | 270 mg |
| Basil | 258 mg |
| Nyemba ya soya yaiwisi | 250 mg |
| Mbewu ya fulakesi | 250 mg |
| Soy ufa | 206 mg |
| Cress | 133 mg |
| Chickpea | 114 mg |
| Mtedza | 105 mg |
| Mbewu za Sesame | 82 mg wa |
| Chiponde | 62 mg |
| Pochitika mphesa | 50 mg |
| Chard | 43 mg |
| Mpiru | 35 mg |
| Sipinachi yophika | 100 mg |
| Tofu | 130 mg |
| Mtedza waku Brazil | 146 mg |
| Nyemba zakuda zophika | 29 mg |
| Kudulira | 38 mg |
| Broccoli wophika | 42 mg |
| Kumwa mowa | 18 mg |
| Yisiti ya Brewer | 213 mg |
| Nyemba za soya | 50 mg |
| Dzungu Lophika | 26 mg |
Zakudya zopindulitsa ndizothandiza kwambiri kuwonjezera kuchuluka kwa calcium, makamaka ngati zakudya zomwe zimayambitsa calcium sizimalowa tsiku lililonse. Kuphatikiza pa mkaka ndi zopangidwa ndi mkaka, palinso zakudya zina zokhala ndi calcium yambiri, monga maamondi, mtedza ndi sardini, mwachitsanzo. Onani mndandanda wazakudya zokhala ndi calcium zambiri zopanda mkaka.
Analimbikitsa tsiku calcium malangizo
Malingaliro a World Health Organisation ndikuti kudya kwamasiku onse kumafika 1000 mg patsiku kwa wamkulu wathanzi, komabe mtengo wake umatha kusiyanasiyana kutengera zaka za munthuyo, moyo wake komanso mbiri ya matenda m'banja, mwachitsanzo.
Kalasiamu supplementation imalangizidwa muzochitika zapadera zakusowa kapena matenda ndipo amayenera kuperekedwa ndikuwongoleredwa ndi endocrinologist, orthopedist kapena nutritionist. Onani chitsanzo cha chowonjezera cha kufooka kwa mafupa ku: Calcium ndi vitamini D chowonjezera.
Kugwiritsa ntchito calcium sikulemekeza malingaliro amtsiku ndi tsiku, pakhoza kukhala, m'kupita kwanthawi, kuwoneka kwa zizindikilo zina, monga kufooka m'mafupa, kuzindikira kwa mano, kukwiya komanso kukokana, mwachitsanzo, ndikofunikira pitani kwa dokotala kuti akazindikire vutoli. Kusowa kwa calcium ndi supplementation kapena kusintha kwa zakudya kungasonyezedwe. Dziwani momwe mungazindikire zizindikiro zakusowa kwa calcium.
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