Kudya kwemazuva ose kumukadzi ane pamuviri kune pakati pe1 300 uye 1 500 mg. Kana mukadzi asingakwanisi kuwana calcium yakawanda, mwana acharamba achimutora kunze kwemuviri waamai. Uye izvi zvinogona kuva nemigumisiro yakaipa pamutano wake.
Kuti uwane chikamu chakakosha che calcium panguva yekuzvitakura, unogona kudya kudya kwakawanda mu calcium kana kutenga zvigadzirwa zvakakosha mumishonga. Pasina mubvunzo nzira yakanakisisa ndiyo yekutanga - ichave yakakosha kune amai nemwana. Enda kumaprojisi ndeyekukurumidzira kukurudzirwa kwechiremba kana mune dzimwe zvirwere zvisingaperi uye zvinetso nehutachiona.
Calcium-ine michina
Zvokudya zvipi zvine calcium zvakanakisisa kuvakadzi vane pamuviri? Nhoroondo yakawanda ye calcium inowanikwa mumhando dzakasiyana dzechizi. Inobatsira zvikuru iyo yose yakagadzirwa nemisi. Vose vakapfuma mu calcium egg yolks, hove yakakangwa mumasidine uye salmon.
Pakati pemiriwo inofanira kuiswa pachena nemuchena uye machena kabichi, garlic, celery, parsley nemashizha. Mabhanki emakroberiti ndiwo cherry, strawberries namaonde.
Zvokudya zvine zvakanakisisa zvinokonzerwa nekamuviri yevakadzi vane pamuviri zvinoratidzwa mutafura.
Funga nezvehuwandu hwezuva nezuva hwezvigadzirwa zvine calcium panguva yekuzvitakura. Pazuva raunogona kunwa girasi ye yogurt uye mukaka, idya magiramu 200 edzimba chechizi uye 50 magamu echeki. Izvi zvichakupa iyo yakakodzera calcium rate.
Zvakakodzera sei kushandisa calcium?
Asi zvakakosha kuyeuka kuti kuvakadzi vane pamuviri hazvina kukwana kungodya kudya zvakanyanya mu calcium. Zvakakosha kuti inonyatsoshamiswa nemuviri.
Izvi zvinoda kufananidzwa kwemuviri wemukadzi ane pamuviri ane vitamini D. Saka, edza kushandisa maawa anenge 40-60 muzuva. Uyewo, chenjerera nezvokudya zvinononoka kana kuvhiringidza kubatwa kwe calcium. Chokutanga pane zvose, zvinwiwa zvine caffeine - kofi, cola uye tei. Uyewo zviyo, sorrel, currants uye gooseberries.
Chikafu chakakwana ndicho chikonzero chekutakura kwakachengeteka kwemwana ane utano.