Kazhinji kakawanda pane "chero mumiririri" wefurafura yaMendeleyev, tinonzwa nezvekamuki uye kutyisa kwekushaiwa kwayo. Ngatitangei nezvinoitika kana mune mamwe mazwi, chii chinotyisidzira avo vasina kushaya calcium.
Kusakwana
Nekushayikwa kwe calcium, kutanga kwezvose, pane zvirwere zve musculoskeletal system:
- osteoporosis;
- osteochondrosis;
- brittle mafupa nemvere.
Zvirwere zvepfungwa, zvirwere zvemagetsi uye kumwedzi zvinoratidzwawo, mafungiro eminzwa akaunganidza, vhudzi rinobuda kunze uye rinosvibisa. Kune urongwa urwu hushoma huri kukwanisika kuronga mamwe zvirwere zve100-200, asi iyi haisi basa redu riripo. Nei zvirwere izvi zvichiitika, chii chiri ukama pakati pekubereka ne calcium?
Nekushayikwa kwe calcium, mutumbi (murume wedu akachenjera!) Anotumira marcium reserves kunzvimbo inonyanya kukosha - ropa, uye zvinhu zvakadai semasumbu, mapfupa, kusanganisira mvere, hazvikoshi zvakanyanya mumuviri. Iko kubata iri mukuparadzirwa kwe calcium mumuviri - 1% muropa uye 99% mumapfupa emapfupa. Kuti uve nekushayikwa kwe calcium muropa, iwe unofanirwa kuzviunza kumagumo ekuneta uye zvachose kurega kudya izvo zvine calcium.
Nzira yekudzorera sei chikamu che calcium?
Ita TV inogara ichikurudzira kuti tizadzise zvinodhaka zve calcium nezvokudya zvinowedzera, vanoti, zvishandiso hazvina zvayo zvakakwana. Sezvo kutenga mapiritsi emakisikiti kunobatsira kune vashambadziri (mukuzvida kwavo kuti varege kugutsikana kuti zvinodiwa), tinoseka kuti tifadze iwe, unoda calcium uye iwe unogona kuwana kubva pakudya.
Kubudirira kukuru kwechikonzero chechiitiko ichi hachisi apo kaccium inowanikwa (inogona kuva nehwendefa imwe uye inopfuura 100 gramu emuarumondi), asi iyo inotorwa kubva pakudya zvakanakisisa uye isingakuvadzi kune itsvo. Ndicho chikonzero tichagara mune tsanangudzo pamusoro pekuti pane zvakawanda zve calcium.
Maikisi emiti haisi chakanakisisa here?
Calcium inoshandiswa kwete kwete pane zvatinoda mumuviri, asi zvakare inobviswa kubva mumuviri nekuda kwekushandiswa kwezvinhu kwete zvinokosha zvakagadzirwa. Kuwedzera kweprotheni uye kushandiswa kwehuwandu hwehutu hwakanatswa kunotungamirira ku elution ye calcium. Zvichipa kuti calcium uye chirongwa chikuru chemapuroteni inopikisa mune dzimwe nzira, tinokurudzira kuti usatora chikamu chikuru chekasika kubva mumiti yemishonga, kunyange izvi zvisingatauri kuti hazvina maturo.
Calcium kubva kumiti yezvokudya
Saka, pamusoro peiyo ine calcium, iyo isiri iyo chete inobatsira, asi zvakare inonyorera nyore uye inokurumidza kubvisa kukanganisa. Zvinoshamisa kuti, isamame, maarmond , pistachios, poppies. Zvechokwadi zvinoshamisa, asi kana iwe uchitarisa nhamba, iwe unomhanyira mushure mepoppy:
- mune 100 g ye poppy - 1667 mg ye calcium;
- muna 100 g wemukaka wemhou - 120 mg ye calcium.
Chinhu chikuru che calcium chichava michero yese - nyemba, mungiwani, chickpeas, lentils, peas, nezvimwewo.
Izvo zvinokwanisika kuwana calcium muzviyo, kunyange zvatove zviduku kwavari:
- oats;
- gorosi;
- ruvara;
- bhari.
Calcium inowanikwawo mumishonga, uye kunyange isina zvakawanda zvayo, kune chimwe chinhu mumishonga inoita kuti iwedzere kudya kwayo - mavitamini. Iwe unofanirwa kuzvifananidza iwe "chiGeorgia" tsika yekudya chero chikafu nemafuta:
- cilantro;
- basil;
- parsley;
- tarball;
- dill.
Mukuwedzera kune zvakataurwa pamusoro apa, zvakawanda zve calcium mune zvakaoma uye zvakanyunguduka cheeses, Adyghe cheese, mbudzi nemakwai cheese.
Iwe unogonawo kuva nehanya nemhando ipi yemichero ine calcium. Zvibereko hazvizivikanwi nokuda kwezvinyorwa zve calcium, asi pazvinzvimbo zvakakwirira tinogona kutaura nezve plums uye cherries.
Heano nenyaya isingaenzaniswi pamusoro pe calcium. Yambuka miganhu yenyika, usatengesa zvishoma kuvashambadziri, vimba iwe mudumbu rako uye udye chimwe chinhu chinonyatsoshanda uye chinonaka.