Kodi khofi ndi mkaka ndizosakanikirana?
Zamkati
- Kuchuluka kwa mkaka wofunikira patsiku
- Ngati mumakonda kumwa khofi, onani maubwino ake ndi zakumwa izi: Kumwa khofi kumateteza mtima ndikusintha malingaliro.
Kusakaniza kwa khofi ndi mkaka siowopsa, chifukwa 30 ml ya mkaka ndikwanira kuti tiyi kapena khofi isasokoneze kuyamwa kwa calcium mkaka.
M'malo mwake, zomwe zimachitika ndikuti anthu omwe amamwa khofi wambiri amatha kumwa mkaka wochepa kwambiri, womwe umachepetsa calcium yomwe imapezeka mthupi. Zimakhala zachilendo mkaka kapena yogurt yomwe imayenera kumwa zosakaniza tsiku lonse, m'malo mwa makapu a khofi.
Chifukwa chake, mwa anthu omwe amadya calcium yokwanira patsiku, caffeine siyimayambitsa kuchepa kwa calcium.
Khofi
Khofi ndi mkakaKuchuluka kwa mkaka wofunikira patsiku
Gome ili m'munsi likuwonetsa kuchuluka kwa mkaka womwe uyenera kuyamwa tsiku lililonse kuti ufike pamtengo wokwanira wa calcium malinga ndi msinkhu.
| Zaka | Malangizo a calcium (mg) | Kuchuluka kwa mkaka wathunthu (ml) |
| 0 mpaka miyezi 6 | 200 | 162 |
| 0 mpaka miyezi 12 | 260 | 211 |
| 1 mpaka 3 zaka | 700 | 570 |
| Zaka 4 mpaka 8 | 1000 | 815 |
| Achinyamata azaka 13 mpaka 18 zakubadwa | 1300 | 1057 |
| Amuna azaka 18 mpaka 70 | 1000 | 815 |
| Amayi azaka 18 mpaka 50 zakubadwa | 1000 | 815 |
| Amuna opitilira zaka 70 | 1200 | 975 |
| Amayi opitilira 50 | 1200 | 975 |
Kuti mukwaniritse zomwe mukufuna, muyenera kumwa mkaka, yogurt ndi tchizi tsiku lonse, kuphatikiza zipatso ndi ndiwo zamasamba zomwe zilinso ndi calcium yambiri. Onani zakudya zomwe zili ndi calcium. Anthu omwe samamwa kapena omwe amalekerera mkaka amatha kusankha zinthu zopanda lactose kapena zopangira kashiamu wonenepa kwambiri. Onani zakudya zomwe zili ndi calcium yambiri yopanda mkaka.
Ngati mumakonda kumwa khofi, onani maubwino ake ndi zakumwa izi: Kumwa khofi kumateteza mtima ndikusintha malingaliro.
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