Calcium ndiyo inonyanya kukosha yemakemikari yemuviri, iyo inoumba hwaro hwemazino nemapfupa, zvichipa hutano hwemazuva ose huripo, hutachiona hwemahomoni uye hutachiona hwemisi. Pazuva zuva mwana anoda 600 kusvika 800 ml ye calcium, munhu mukuru 1000 mg, uye vakadzi vane pamuviri kaviri. Nokudaro zvakakosha zvikuru kuziva kuti inonyanya kuwanika calcium, kudzivirira kukwana kwayo mumuviri.
Chii chinonzi calcium?
Munhu wese anoziva kubva pauduku kuti iyi mineral inopfuma kwazvo mumiti yemichero, ndicho chikonzero iyo inoumba hwaro hwechikoro chevana kuchikoro uye chechiergergens. Uye regai mukaka uende kure kure kwete nzvimbo inotungamirira mune urongwa, uyezve, nezera rinotanga kuwedzera kuwedzera, zvimwe zvibereko zvehuta zvinogona kuonekwa sechinhu chinonyanya kukosha chemu mineral. Kana tikafungidzira kuti michina yemishonga inowedzera calcium, zvino inowedzera kuti calcium haisi pasi pezvinhu zve whey kushandiswa - cheeses uye kuvhara, kupfuura mune zvishandiso, asi tichifunga kuti vatori vowedzera kuwedzera calcium chloride panguva yekugadzirwa kwavo, zvinoitika kuti pakupedzisira kune zvimwe zvakagadzirwa zvemu mineral.
Avo vanofarira kuti cheese ndiyo yakanyanya sei calcium, zvakakosha kubhadhara kuParmesan, ine 1300 mg yeiyo mineral mu 100 g yezvigadzirwa. Mimwe michero uye nyemba dzakanga dzisiri dzepasi pezvibereko zvemhuka zvakabva, asiwo zvakakosha mberi kwavo, dzakarashirwa. Saka, mu 100 g yepoppy inenge inenge 1.5 g ye calcium, uye mbeu dzeesame - 800 mg. Avo vanokumbira, mune marimu akawanda e-calcium , unogona kupindura kuti mumarumondi - 265 mg pa100 g.Iripo pistachios, walnuts, hazelnuts.
Ndiani angadai akafunga kuti iyi mineral yakawanda kwazvo - 713 mg pa100 gm, uye mu plantain 412 mg - inenge yakawanda seyadhidi muori. Asi zvibereko nehuwandu hwehuwandu hwekalmashi yakawana zvakaoma. Kunyanya yakawanda yakawanda yemaminerari mumakungwa akaomeswa uye akaomeswa apricots - 120-150 mg pa100 g.