Amazinyo aphilileyo, izipikili ezinamandla, iinwele ezinde kunye nokungabikho kwezifo zethambo zizibonakaliso eziphambili ze-calcium yomzimba. Ngaloo ndlela, ukungabikho kweso sitshixo kubangela iingxaki zempilo. Kubonakala ukuba ukulahleka kwe-calcium kunempembelelo embi kungekhona nje kwithambo, kodwa nakwiinkqubo ze-nervous, endocrine kunye ne-circulatory systems. Ngethamsanqa, ukuzalisa ikhefu lale mineral kungelula ngokuncedisa ukutya okukhethiweyo. Sinikela ngemveliso ephezulu-7 equkethe i-calcium ngobuninzi.
Imifula yamachiza, iibhanki zerhasi ...
Kwiindawo ezihloniphekileyo zokuqala - iimveliso zobisi. Sonke ukususela ebuntwaneni siyazi ukuba kufuneka uphuze ubisi, kuba luqukethe i-calcium eninzi, eyimfuneko yokukhula kwethambo. Kodwa, kuvela, ubisi lukude kumnini werekhodi kwisixa seCa phakathi koonyana baka-milk. Isalathisi esinamandla kunazo zonke sinokuqhayisa ushizi olunzima - malunga ne 1000 mg nge-100 gram yemveliso. Ukuthelekisa, le yimihla ngemihla yomntu omdala.
Kwinqaku! Abantwana abaneminyaka engaphantsi kwe-8 ubudala bafuna 800 mg yeCa, kunye ne-9 ukuya kwe-18 ukuya ku-1,300 mg. Kodwa i-calcium eninzi ifunekayo kubafazi abakhulelweyo-malunga no-2000 mg ngosuku.
Ukongezelela, ngenxa yemveliso ye-lactose kwimveliso yobisi, i-calcium inomdla ngokukhawuleza kwaye ingcono. Elinye iphuzu elibalulekileyo: umxholo osezantsi we-fat "ubisi", uphakamileyo umxholo weCa kuwo.
Abanini be-seed-record recorders
Olunye iqhawe kwixabiso le calcium ekubunjweni kwalo lingabizwa ngokuba yimbewu yepoppy kunye nesame. Kwi-100 gram ye-poppy, malunga ne-1500 mg ye-Ca, kunye ne-sesame-975 mg. Kwindawo yesibini ye-top top, le mizabalazo-imbewu yayingenxa yokuba kunzima ukufaka ukutya kwansuku zonke kwixabiso elifanelekileyo. Kodwa ziba ngumthombo obalulekileyo wecalcium ngexesha lokutya okanye ukuzila ukudla.
Abahlanguli bezolimo
Isikolo sithatha indawo yesithathu ehloniphekileyo kuloluhlu lwethu. Enyanisweni, akukho yonke imveliso yengqolowa inokuziqhayisa ngexabiso eliphezulu leCa. Uninzi lwalo luqulethwe kwi-bran - malunga ne 900 mg nge-100 gram. Ngelishwa, akukho calcium kumgubo wezinga eliphezulu, kwaye ke ukhethe okokutya okutya okusanhlamvu kunye nomgubo opheleleyo.
Nutlet enamandla
Ukuba ufuna ukulibala malunga nokuntuleka kwekhalsiyamu kanye kunye nonke, ngoko kufuneka ungene kwisondlo sakho sokutya kwansuku zonke. Okukhethiweyo kunikwa ama-alimondi, apho i-calcium yona-260 mg. Amantongomane aseBrazil, i-cashews, i-walnuts kunye namantambo emisedare ayenomsebenzi kwimenyu yakho kunye nezinye iivithamini kunye neemaminerali eziwusizo. Zizityebi kwi-magnesium, i-phosphorus, i-potassium, isinyithi. Ukongezelela, umthamo ophezulu weoli ukhuthaza ukunyuswa okungcono kwe-calcium.
Umphululi oMhlaza
Imifuno kunye nemifuno yenye imvelaphi emangalisayo ye-Caffe digestible. Ngokukodwa i-calcium eninzi iqulethwe ngamagqabi e-lettuce kunye ne-dandelion, i-dill, i-basil, isipinashi, i-parsley. Kwaye ekupheleni kwayo, ubuninzi bayo buphezulu kunokomzekelo, kubisi-245 mg.
Kwinqaku! Ioli efanelekileyo yemifuno kunye ne-yogurt encinci yeoli-nye igalelo ekwenzeni ngcono i-calcium. Ngoko ke, khetha oku kulawa ma saladi.
Iklabishi ayenzekanga kakhulu
Imveliso elandelayo, equkethe i-calcium ezininzi-iklabishi. Kuyaphawuleka ukuba amazinga aphakamileyo a-Ca ayimpawu malunga naluphi uhlobo lwemihlaza. Eyona nto ibalulekileyo i-Peking kunye nekholifulawa, i-broccoli. Kodwa ubuhle bethu belochoknaya bomthonyama ngokwexabiso le-calcium ngokuqhelekileyo alukho ngaphantsi kwabo. Ngako oko, ungaziphihli i-sauerkraut ebusika, xa umzimba ufuna i-vitamin C neCa.
I-soybean efanelekileyo
Yonke imifuno iyazi malunga neenzuzo zesoya. Kungokungabikho kwemveliso yenyama ekudleni ukuba izalise inani elifunekayo leprotheni, elingaphantsi kobukhulu kwimimiselo yalo yemvelaphi yezilwanyana. Ukongeza, ii soybean zizityebi kwiivithamini kunye neemaminerali, kuquka i-calcium. Eyona nqanaba eliphezulu likaC in soy cheese - tofu. Kodwa inzuzo ephambili yeemveliso ze-soy kukuba ziqukethe ubuninzi be-vitamin D, ngaphandle kokuba i-calcium ayigcini nje.