Ukudla okuphezulu kwe-calcium

Kusukela ebuntwaneni, ngamunye wethu wezwa ngokuphindaphindiwe ukuthi i-calcium yinto ebalulekile, ngaphandle kwamathambo namathishu akwazi ukukhula nokuthuthukisa. Ngokuvamile kuhlanganise nokudla okuphezulu kwe-calcium ekudleni , uyakhathalela impilo ye-musculoskelet system kanye namazinyo. Sizocabangela imithombo engcono kakhulu yalesi sici, esingabandakanya noma ubani ekudleni kwakho.

Ngidinga kangakanani i-calcium?

Ungakhohlwa ukuthi i-calcium kakhulu kakhulu nayo, njengokuntuleka kwayo. Ukwengeza ekudleni kwakho kokudla okune-calcium, noma emalungiselelo e-calcium, ngaso sonke isikhathi ucabange izinga lemihla ngemihla, ukuze ungadluli umzimba ngokweqile kwalesi sici.

Odokotela baye basungula ukuthi umuntu onempilo, omdala kufanele athole ngokudla okungu-100 mg we-calcium ngosuku. Kubantwana abangaphansi kweminyaka eyisishiyagalombili ubudala, 800 mg kufanele kuthiwa, kanti intsha isuka ku-9 kuya ku-18 kuya ku-1300 mg ngosuku. Abesifazane abanomntwana, udinga ukudla i-calcium kakhulu - kufika ku-2000 mg ngosuku.

Imikhiqizo enokuqukethwe okuphezulu kwe-calcium

Kumele uqaphele ukuthi okuqukethwe okuphezulu kwe-calcium ekudleni kuvame ukubonwa, futhi akudingeki ukwengeze izitsha zangaphandle ekudleni kwakho ukuze uthole okwanele kwalesi sici. Kuyoba khona okwanele kokulandelayo:

• imikhiqizo yobisi, ikakhulukazi ushizi, i-cottage shizi, ama-yogurts;
• imifino eluhlaza okwesibhakabhaka: iklabishi yazo zonke izinhlobo, isipinashi;
• Amantongomane - ikakhulu ama-alimondi;
• imbewu (imbewu ye-sesame, imbewu ye-poppy);
• ukolweni kanye nofulawa ogcwele okusanhlamvu;
• soy nayo yonke imikhiqizo evela kuyo;
• imifino - iparsley, dill, dandelion, basil.

Akunandaba, uzothola i-Ca kusuka kumikhiqizo enezinto eziphakeme ze-calcium noma izidakamizwa - into eyinhloko yukuthi kanye nayo, izakhi ezidingekile ukwenza isenzo sayo sokufana.

Imikhiqizo enokuqukethwe okuphezulu kakhulu kwe-calcium: thuthukisa ukugaya

Ukuze i-calcium usawoti ingacutshungulwa futhi ifakwe umzimba, udinga ukwakha imvelo ethile. Kukholelwa ukuthi imvelo ingcono kakhulu ekusizeni i-asidi, ngakho-ke amalungiselelo e-calcium kufanele asetshenziswe kanye ne-vitamin C. Kuyosebenza uma uvele uthatha ukudla okucebile nge-calcium, kanye nokudla okune-ascorbic acid - isibonelo, isipinashi, i-lemon, i-sorrel, e.

Ukuze i-calcium ingene egazini, idinga umqhubi njenge-vithamini D, lapho umzimba uzikhiqiza khona ngaphansi kwelanga.

Ukuze i-calcium ithathe ngokuphelele, kubalulekile ukulondoloza ukulinganisela kwe-phosphorus ne- magnesium , ecebile emasimini, ezinhlanzi zasolwandle nezinhlanzi, i-cocoa kanye nemikhiqizo ephelele yefulawa.