I-calcium yinto eqhelekileyo engabonakaliyo emzimbeni wethu. Inendima yayo inkulu: i-calcium inomdla kwimpilo ye-cardiovascular and nervous systems, ithatha inxaxheba ekutyeni kwegazi, imele ibe yinto eyenziwa yi-endocrine. Kanye kunye ne-phosphorus yenza amathambo aqine, kwaye amazinyo aphilile. Inani elaneleyo le-calcium liya kulondoloza ibhinqa kwi-osteoporosis. Ukulinganisela kwe-calcium-phosphorus kunceda ukuphepha iimpawu ezingathandekiyo zokuziyeka.
Endaweni yokuchonga
Ukwenzela ukungabi nako kwe-calcium-isilwanyana esiluncedo kwimpilo, unokufumana isigqirha esivela kugqirha kumalungiselelo e-calcium ehambisana nawe. Ziyanconywa emva kokuvavanywa kwegazi okungummiselo, okwenza umxholo weli qela emzimbeni.
Inani le-calcium - i-microelectri ewusizo kwimpilo, engena emzimbeni ngokutya-kuphela 500 mg ngosuku, kuquka i-70%-yeemveliso zobisi. Nangona kunjalo, ukulwa nokukhawuleza kweekhalori (ukukhawulelwa kweentshizi ezinzima, ukhilimu omuncu, i-cottage cheese e-fatty) kukhokelela kwinqanaba elaneleyo, ngoko kudingekile ukutya kunye ne-calcium. Unqwenela ukulandela izongezelelo ezine-calcium ne-citric acid-calcium citrate okanye i-calcium amino acid chelate. Ukuze ulungelelaniso olungcono lwe-calcium emathunjini, i-vitamin D iyadingeka. Kubantu abanokuxhatshazwa kwe-lactose, izongezelelo zokutya zithinteka.
Imveliso equkethe i-calcium isalts, i-phosphorus kunye ne-vitamin D ngexesha elifanayo (elona luncedo kakhulu kumzimba wesibhakabhaka) sisibindi seentlanzi kunye nesibindi sesilwanyana. Kwaye kunye nezilwanyana zasemanzini: ulwandle oludala, i-shrimp, lobster, i-crab, i-herring, i-mackerel; ibhotela kunye ne-yolk yai eluhlaza.
Ininzi ye-phosphorus kunye ne-calcium itholakala kwiipulole, iifayi eziluhlaza, iiembotyi, i-grains egcweleyo yengqolowa, iikomkhamba ezitsha, kuzo zonke iintlobo zeklabishi (ingakumbi umbala, owona uncedo kakhulu ukutya okuluhlaza), kwi-celery, i-lettuce, isirayi (nakwiphezu layo) i-cottage shiese, i-white cheese.
Umzimba wesibhakabhaka kufuneka ufumane ufike kwi-1000 mg ye-calcium kunye nokutya-i-microelection ewusizo kwimpilo ngosuku - 100 g yesibini elukhuni okanye i-200 g yeemveliso zobisi. Ukuba ibhinqa liphilile, i-calcium, engena umzimba ngokutya, yanele. Kodwa nge-osteopenia - ukukhutshwa okuncinci kwethambo - nangakumbi i-osteoporosis, le mali ye-calcium ayanele. Ngeminyaka yobudala bokuqala, abafazi baboniswa i-densitometry - isifundo se-bone mineral. Kwimeko yokufumanisa ukulahleka kwe-calcium emzimbeni, amalungiselelo akhethekileyo aqukethe i-calcium iyalelwe.
Ngokuqeshwa kwamachiza e-calcium ofunekayo ukuba uqaphele kakhulu - i-calcium inokufakwa kwiiplates ze-atherosclerotic.
Iiresepi azikho nje ezimnandi, kodwa ziqulethe ezininzi izitya ze-calcium.
Isaladi efudumeleyo
Iifolthi ezingama-300 g okanye i-Norwegian Salmon
200 amagremu e-broccoli
100 g yekholifulawa
1/2 tbsp. sesame
Amaqanda ama-5
100 g yamatamatisi othandekayo
1 tbsp. iviniga yebhasamu
Iipunipoli ezi-2 umnquma okanye i-sesame ioli
1. Yilungiselele intlanzi kunye ne-broccoli kwi-bhoyile (kabini).
2. Sika intlanzi kwi cubes (1.5-2 cm), hlukanisa i-broccoli kwi-inflorescences.
3. Ubilise amaqanda, uthathe iinqumama.
4. Sika "i-cherry" kwakhona.
5. Ilayiti eluhlaza kwikholifulawa encinci kwi-small grater.
6. Ixesha kunye neviniga neoli, ufafaze imbewu yeesame. Ukuba unqwenela, unokongeza isilimo esidliwayo esinamagatsha anamanzi (ngendlela yengca kunye neziqwenga eziqoshiwe), iparsley, nezinye izityalo.
Xa upheka imifuno, iintlobo zeentlanzi, inyama, irayisi, sebenzisa umqhubi-ke zonke izinto ezinokuthi zigcinwe.
Isaladi yezithelo (isidlo sakusasa esiphumelelayo)
Ii-apulo, i-apricot, ii-oranges, uhlambe, udibanise kwaye udibene, uthinte okanye utywe kwi-blender kunye nexesha kunye ne-yogurt yogesi. Gcoba ngamajikidi eidiliya kunye ne-currant emnyama.
Isaladi ukusuka kolwandle lwase-kale (isondlo esilula kunye ne-vitamin-rich supper)
6-8 izahlulo eziphakathi
1/2 tbsp. semolina
3.5 tbsp. ubisi
Ipakethi ye-1 yekottage shizi
Amaqanda ama-3
1-2 tbsp. zentlanzi
Ityuwa, iswekile kunye nekhilimu omuncu - ukunambitha
1. I-anyanisi ecocekileyo edibeneyo, xuba kunye utamatisi oqoshiwe, ikhukhamba, amaqanda, ummbila nolwandle olwandle.
2. Finyisa ijusi lemon.
3. Yongeza igalikhi ukula.
4. Hlanganisa kunye nexesha ngeoli yemifuno okanye i-mayonnaise.