Ukutya okuqukethe i-calcium kubaluleke kakhulu kubantwana nakwabasetyhini. Kubantwana, ukungabikho kwekhalsiyamu ekudleni kwabo kutya kunokukhokelela ekuphuhliseni isisu kunye nomgangatho wezinyo.
Kubantu abadala, ukungabikho kwe-calcium emzimbeni kubangela ukuba kwenzeke i-osteopenia, okanye i-osteoporosis. Ukongezelela, ixabiso le-calcium elinciphile lidibene nokubonakala komhlaza wekoloni kunye nomfutho wegazi ophezulu.
Ngakanani i-calcium esiyidingayo yonke imihla?
Abantu abadala bakhuthazwa i-1000 mg ye-calcium ngosuku. Le nxalenye ye-calcium esiyifumana kwisixa esilandelayo sokutya:
- 1 iglasi yobisi + 50-60 g yeshizi + 1 yogurt
Kubaselula, abantu abangaphezu kwama-50, kunye nabasetyhini ekumeni, le mfuneko iphezulu. Ngoko ke, zama yonke imihla ukuba ube netafile yakho 3 iimveliso zobisi: ubisi, ushizi kunye ne yogurt.
Ukubazisa ekudleni akusinzima. Umzekelo:
- ukusela 1 ingilazi yobisi ekuseni;
- Ukongeza ubisi okanye ushizi kwiitya zokupheka (isobho kunye nobisi, ushizi kunye ne-pasta);
- Yidla i-yogurt ngaphambi kokulala.
Ukongeza koku:
- Yidla iintlanzi ezininzi (2 amaxesha ngeveki - ubuncinane);
- intlanzi encinci (i-sardines, i-smelt, i-anchovies) idla kunye namathambo, kuba iqukethe i-calcium.
Yintoni engayikudibanisa ukutya okunotye kwi-calcium?
Kwamanye amaxesha, ukutya ngisho nangomxholo ophezulu we-calcium akunakho ukusifumana iinzuzo ezilindelekileyo. Inyaniso kukuba kukho ukuhlanganiswa kokutya okungavumeli ukuba umzimba uphelele ngokupheleleyo i-calcium, efumaneka ekutya esiyidlayo. Ukulungiswa kwesicwangciso sokutya kwabo, cinga oku kulandelayo:
- Ikhofi, i-tshocolate, ukutya okunye okusanhlamvu kunye notywala akufanele kuthatyathwe kunye neemveliso eziqukethe i-calcium enkulu. Umzekelo: ikhekro krikrikhi, ikhofi kunye nobisi, i-yogurt kunye neentlobo ezipheleleyo.
- Ezi zidibeneyo azilimazi kwimpilo - azivumeli ukuba i-calcium ingene ngokupheleleyo. Ukuba ngesizathu esithile awukwazi
bawaphephe, vele ukwandise isahlulo sokutya kunye nomxholo ophezulu we-calcium yonke imihla. - Ungadli ityuwa eninzi! Ukongeza kwongcinezelo olwandisiweyo, ityuwa nayo ibangela ukulahlekelwa kwe-calcium ngomzimba.
- Umphumo ofanayo ubonakala kwimeko apho ukutya okuqukethe i-calcium kudibaniswa nokusetyenziswa ngokweqile kwamaprotheni. Ngokuqhelekileyo kwenzeka kubantu abadla inyama eninzi okanye abo banamathela kwiiprotheyini zokutya.
- Musa ukukhutshwa ngemveliso yobisi ye-milk% 0%.
- Abenayo i-vitamin D (ityhefu isusiwe), oko kukuthi le vithamini inceda umzimba ukuba uphathe ngokupheleleyo i-calcium equlethwe kukutya. Esikhundleni semveliso ene-0% ye-fat content, unokukhetha abo bane-1-2% yeoli. Nangona kunjalo, abantwana kufuneka badle iimveliso zobisi zesondlo eziqhelekileyo.
Ziziphi ukutya eziqulethe i-calcium?
Inyaniso kukuba ininzi ye-calcium esiyifumanayo ekudleni kwenyama kwaye, ngokuqinisekileyo, ubisi ngokwayo. Nangona kunjalo, kukho nezinye izinto ezininzi, eziphezulu kwi-calcium, ezantsi kwamanye amaqela okutya. Si ba dwelisa:
Uluhlu lweemveliso ezicebile nge calcium
Inyama:
- i-veal;
- ingulube.
I ziqhamo:
- ii-oranges;
- amakhiwane omisiwe.
- Ubhontshisi:
- imbotyi;
- zesoya.
Imifuno:
- iileki;
- amagqabi amadiliya;
- anyanisi;
- iklabishi;
- chicory;
- broccoli.
Imveliso yobisi:
- ibhotela;
- Iesisi: i-parmesan, i-romano, i-gouda, i-cheddar, i-briques, i-mozzarella (umxholo we-fat fat), i-wire, i-roquefort, ishizi yebhokhwe.
Iziqholo:
- oregano;
- rosemary;
- isinki;
- basil;
- fennel;
- igalikhi;
- parsley;
- coriander;
- i sinamoni;
- ikhamini;
- pepper pepper powder.
Iintlanzi kunye neelwandle:
- i sardines;
- salmon;
- mackerel;
- anchovies;
- cod;
- iimbasa;
- oyster;
- caviar (obomvu nomnyama);
- cuttlefish.
Amantonga:
- iamangile;
- sesame;
- tahini.
Iqela lezinqama:
- izityalo zokutya kwasekuseni.
Iiswidi:
- ice cream ephantsi;
- ukhilimu otywengwe;
- imivalo yokutya;
- cookies kunye nekhilimu.
Okunye:
- tofu.
Uyabona ukuba i-calcium ayifumanekanga kuphela kwiindawo zokutya eziphambili, kodwa nakwimisonto eninzi esiyisebenzisayo ukwenza imihla ngemihla. Le ndlela yindlela elula yokuzisa i-calcium ekudleni kwakho kwansuku zonke.
Ngokubanzi, ukutya okunokulinganisela kunika umzimba womntu ngexabiso elaneleyo le-calcium.