Zvokudya zvine calcium zvinonyanya kukosha kuvana nevakadzi. Muvana, kusava nekasiki muzvokudya zvavanodya kunogona kutungamirira mukusimudzira marara uye huno husina huno huno.
Muvanhu vakuru, kushayikwa kwe calcium mumuviri kunokonzera kuitika kwewasteopenia, kana osteoporosis. Mukuwedzera, kuwedzera kwechikamu che calcium kunobatanidza nechitarisiko chekenza yekoloni nehutachiona.
Mariki yakawanda sei yatinoda zuva rega rega?
Vakuru vanokurudzirwa 1000 mg ye calcium pazuva. Ichi chikamu che calcium chatinowana mune zvinotevera zvekudya:
- 1 girazi romukaka + 50-60 g chesi + 1 yogurt
Nevechiri kuyaruka, vanhu vanopfuura makumi mashanu, pamwe chete nevakadzi munguva yekuenda kumwedzi, izvi zvinodiwa zvakakwirira. Saka, edza zuva rimwe nerimwe kuti uve patafura yako 3 mishonga yemakaka: mukaka, tese uye yogurt.
Kuvatsanangurira mukudya hakusi kwakaoma. Somuenzaniso:
- kunwa girazi remukaka mangwanani;
- wedzera mukaka kana chezi kuti uite ndiro yakagadzirwa (soup nemukaka, tese ne pasta);
- Idya yogurt 1 usati warara.
Mukuwedzera kune izvi:
- Edya hove dzakawanda (kaviri pavhiki - zvishoma);
- hove duku (sardines, smelt, anchovies) idya pamwe nemapfupa, nokuti ane zvakawanda zve calcium.
Chii chisingagoni kuunganidza zvokudya zvakagadzirwa mu calcium?
Mune zvimwe zviitiko, zvikafu kunyange nepamusoro wehutano hunoti hazviiti kuti tive nezvibereko zvinotarisirwa. Ichokwadi ndechokuti kune zvimwe zvinosanganiswa zvekudya izvo zvisingabvumi muviri kuti uwane zvakakwana calcium, inowanika mune zvatinodya izvo zvatinodya. Kuronga chirongwa chezvokudya zvavo, funga zvinotevera:
- Kofi, chokoti, zvokudya-zvezviyo uye doro hazvifaniri kupedzwa panguva imwe chete nemiti yakagadzirwa nemafuta akawanda. Semuenzaniso: chokoti ice cream, kofi nemukaka, yogurt nemafuta akazara.
- Izvi zvakasanganiswa hazvikuvadzi kuhutano - hazvibvumiri kuti calcium igare yakazara zvachose. Kana pane chimwe chikonzero iwe haugone
vadzivisei, ingowedzera zvikamu zvezvokudya zvine zvakakwirira zvetikaliyumu kwezuva rose. - Usadya zvakawanda munyu! Mukuwedzera kumanikidziro akawedzerwa, munyu unoitawo kuwedzera kurasikirwa kwe calcium nemuviri.
- Chiitiko chakafanana chinowanikwa munyaya iyo zvikafu zvine calcium zvakabatanidzwa nekushandisa zvakanyanya zveprotein. Kazhinji zvinowanzoitika kuvanhu vanodya nyama yakawanda kana avo vanonamatira mapuroteni kudya.
- Usatorerwa nemukaka wemukaka wakawanda 0% mafuta.
- Havana vitamini D (iyo iri mumafuta yakabviswa), iyo iyo vitamini inobatsira muviri kuti uwane zvakakwana calcium iri mune zvokudya. Panzvimbo yezvigadzirwa ne 0% mafuta, unogona kusarudza izvo zvinenge 1-2% mafuta. Zvisinei, vana vanofanira kudya zvigadzirwa zvemishonga zvinowanikwa zvakakwana.
Ndezvipi zvokudya zvine calcium?
Ichokwadi ndechokuti vazhinji ve calcium yatinowana muzvokudya zvehoiry uye, chokwadi, mukaka pachayo. Zvisinei, pane zvimwe zvakawanda zvakagadzirwa, uyewo zvakakwirira mu calcium, iyo ndeyemamwe mapoka ezvokudya. Tinovanyorera:
Rondedzero yemiti yakagadzirwa mu calcium
Nyama:
- veal;
- nguruve.
Zvibereko:
- oranges;
- maonde akaomeswa.
- Nyemba:
- nyemba;
- soybeans.
Miti:
- leeks;
- mashizha emazambiringa;
- onion;
- kabbage;
- chicory;
- broccoli.
Dairy products:
- bhotela;
- cheeses: parmesan, romano, gouda, cheddar, briques, mozzarella (mafuta akaderera), edem, waya, roquefort, mbuzi.
Zvinonhuwira:
- oregano;
- rosemary;
- mintini;
- basil;
- fennel;
- garlic;
- parsley;
- coriander;
- sinamoni;
- kumini;
- chili pepper muupfu.
Hove uye hove dzehove:
- sardines;
- saumoni;
- mackerel;
- anchovies;
- cod;
- mussels;
- oysters;
- caviar (tsvuku uye yakasviba);
- cuttlefish.
Nutsu:
- almonds;
- sesame;
- tahini.
Boka rezvokudya:
- zviyo zvekumangwanani.
Sweets:
- low-fat ice cream;
- akarochwa kamu cream;
- cereal bars;
- cookies nekamu.
Zvimwe:
- cheese tofu.
Iwe unoona kuti calcium inowanikwa kwete chete mumapoka makuru ezvokudya, asiwo mune zvinonhuwira zvatinoshandisa kuti tidye zuva rega rega. Iyi ndiyo nzira iri nyore yekuisa calcium muzvokudya zvako zvezuva nezuva.
Pakati pese, kudya kumwe kwakanyatsonaka kunopa muviri wemunhu neyakawanda ye calcium.