Momwe mungadye chakudya chokhala ndi calcium yambiri kuti mutsimikizire mafupa olimba

Zamkati

• Zakudya zopatsa calcium

Zakudya zokhala ndi calcium ndizofunikira kuti mafupa olimba komanso athanzi ateteze matenda, monga kufooka kwa mafupa ndi mafupa, makamaka azimayi omwe ali ndi mbiri yokhudza matendawa. Calcium imathandizanso kukulitsa kuthekera kwa minofu kuti igwirizane ndipo imathandiza pakukhalitsa moyo wamunthuyo.

Kutsata zakudya zokhala ndi calcium yambiri, zakudya monga mkaka ndi mkaka monga tchizi, yogurt ndi batala, mwachitsanzo, ziyenera kudyedwa tsiku lililonse.

Malangizo ena odyera zakudya zopatsa calcium ndi awa:

1. Imwani mkaka kadzutsa kapena musanagone;
2. Tengani yogurt imodzi patsiku;
3. Ikani kagawo kakang'ono ka minas pa mkate kapena toast;
4. Onjezani grated tchizi ku pasitala ndi tchizi choyera ku saladi;
5. Onjezerani kirimu pang'ono mu supu ndi msuzi;
6. Idyani zipatso zokhala ndi calcium monga mango, lalanje, kiwi, peyala, mphesa, prune ndi mabulosi akutchire;
7. Nthawi zonse idyani masamba obiriwira ngati sipinachi ndi broccoli chifukwa amakhalanso ndi calcium.

Kuti mupeze zitsanzo zina za zakudya zokhala ndi calcium onani izi: Zakudya zokhala ndi calcium.

Kuti mudziwe zomwe simuyenera kudya kuti mukhale ndi calcium yokwanira, onani:

Zakudya zopatsa calcium

Chitsanzo ichi cha zakudya zomwe zili ndi calcium ndizosavuta kwa aliyense amene akufuna kuwonjezera calcium mu zakudya zawo.

• Chakudya cham'mawa - Mkate umodzi waku France wokhala ndi tchizi cha Minas ndi kapu yamkaka.
• Chakudya - tofu wothira mpunga ndi sipinachi yophika ndi tchizi grated. Kwa mchere, mphesa.
• Chakudya - yogati wachilengedwe wokhala ndi granola, mabulosi akuda ndikutsatira mango ndi madzi a lalanje.
• Chakudya - sardini wokazinga ndi mbatata zophika ndi broccoli wothira mafuta. Peyala ya mchere.

Kugwiritsa ntchito calcium kudzera muzakudya zamasamba ndi njira yofunikira kwambiri kwa anthu omwe sagwirizana ndi mkaka shuga, lactose, kapena sakonda kukoma kwa mkaka ndi zotengera zake. Komabe, zakudyazi zimakhalanso ndi oxalates kapena phytates zomwe zimalepheretsa kuyamwa kwa chitsulo, chifukwa chake, ndikofunikira kusiyanitsa magwero a calcium. Kuti mudziwe zambiri zamomwe mungakulitsire kuyamwa kwa calcium onani: Malangizo 4 othandizira kuyamwa kwa calcium.

Onaninso:

• Zakudya zopatsa calcium zopanda mkaka
• Chakudya cha Osteoporosis
• Calcium ndi vitamini D zowonjezerapo