Zakudya zopatsa calcium zopanda mkaka

Zamkati

• Mndandanda wazakudya zopatsa calcium zopanda mkaka
• Zitsanzo zamasamba ndi zakudya zokhala ndi calcium mopanda mkaka

Kudya kashiamu tsiku ndi tsiku ndikofunikira kuti mano ndi mafupa azikhala olimba, komanso kupititsa patsogolo kupindika kwa minofu, kugunda kwa mtima ndikuchepetsa kukwiya, mwachitsanzo. Dziwani zabwino zina za mcherewu mu: calcium.

Chifukwa chake, masana ndikulimbikitsidwa kuti utenge mozungulira 1,300 mg ya calcium patsiku pakati pa 9 ndi 18 wazaka, chifukwa chakukula ndi kukula kwa mafupa, atakalamba, mlingo woyenera ndi 1,000 mg patsiku, omwe amadyera odyera okha monga nkhumba ndizovuta kwambiri kuzifikira.

Komabe, calcium siyenera kumwa kokha mwa mkaka kapena zopangira mkaka, monga tchizi ndi yogurt, makamaka kwa odwala omwe ali ndi tsankho la lactose kapena matumbo osakwiya, mwachitsanzo, popeza pali zakudya zina zomwe, Kumwa zokwanira, amatha kupereka calcium tsiku ndi tsiku ngati maamondi. Onani momwe mungagwiritsire ntchito almond kwa kufooka kwa mafupa pa: 5 ma almond health.

Mndandanda wazakudya zopatsa calcium zopanda mkaka

Zitsanzo zabwino za zakudya zopangira calcium zomwe mulibe mkaka ndi izi:

Nthawi zambiri, m'madzi ophika mumakhala kuchepa kwa calcium, chifukwa chake ndikofunikira kugwiritsa ntchito madzi osachepera komanso nthawi yayifupi kwambiri pakukonzekera zakudya izi kuti calcium isungidwe. Komabe, sipinachi kapena nyemba, mwachitsanzo, ziyenera kuthiridwa mafuta ndipo madzi oyamba amaperekedwa kuti athetse chinthu, chotchedwa oxalate, chomwe chimachepetsa mphamvu yakutengera calcium.

Kuphatikiza pa zakudya izi, pali njira zina zokumwetsa calcium yopanda lactose kudzera muzakudya zokhala ndi calcium, zomwe zimapezeka mosavuta m'misika yayikulu, monga yogurt ya soya, makeke, chimanga kapena buledi, mwachitsanzo, kapena kugwiritsa ntchito zowonjezera zakudya zomwe walimbikitsidwa ndi wazakudya . Chakudya china chokhala ndi calcium yambiri ndi caruru, onani zabwino zake pano.

Onerani kanemayu kuti mudziwe za zakudya zina zokhala ndi calcium komanso momwe mungagwiritsire ntchito moyenera:

Zitsanzo zamasamba ndi zakudya zokhala ndi calcium mopanda mkaka

Chitsanzo chabwino cha menyu yokhala ndi zakudya zokhala ndi calcium yambiri, koma yopanda mkaka, yomwe imatha kufikira calcium kwa munthu wamkulu, ndi:

• Chakudya cham'mawa: 1 chikho cha mkaka wa amondi ndi 1 lalanje ndi mkate wofufumitsa wokhala ndi kupanikizana kwa mkuyu;
• Mgwirizano: nthochi 1 yothandizidwa ndi mtedza wa 2 waku Brazil;
• Chakudya chamasana: ½ chitha cha sardini ndi mafupa ndi 1 chikho cha broccoli wophika ndi ½ chikho cha mpunga;
• Akamwe zoziziritsa kukhosi: vitamini mkaka wa amondi wokhala ndi magalamu 100 a chitumbuwa ndi magalamu 140 a papaya;
• Chakudya chamadzulo: msuzi wa sipinachi ndi dzungu, kaloti, mbatata ndi tofu;
• Mgonero: 1 tiyi wa chamomile kapena 1 sitiroberi winawake.

Menyu iyi imakhala ndi pafupifupi 1100 mg ya calcium ndipo ndiyokwanira kukwaniritsa kashiamu ya tsiku ndi tsiku kwa akulu. Komabe, menyu akhoza kusinthidwa malinga ndi zomwe munthu aliyense amakonda, m'malo mwa zakudya, kugwiritsa ntchito tebulo pamwambapa ngati cholembera.

Onaninso:

• Zakudya za 3 zolimbitsa mafupa
• Malangizo 4 Okuthandizira Kuyamwa Kwambiri kwa calcium
• Calcium ndi vitamini D zowonjezerapo