Ukwenziwa kwe-calcium ngumzimba kunye nokudla kwe-calcium kukho izenzo ezahlukeneyo. Ukuba uthe wathenga isilwanyana esifanelekileyo, oku akuqinisekisi ukuba umzimba wakho uya kufumana inani elifunekayo lezinto. Emva koko, ukuze umzimba uphucule kwaye usebenzise i- calcium , izinto ezininzi zifunekayo.
Yintoni okufuneka uyenze i-calcium?
Ukuxhaswa kwe-calcium ngokuxhomekeke ngqo kubuninzi bezinye izinto: i-phosphorus, i-potassium kunye ne-vithamini D. Kubalulekile ukubeka iliso nokuqinisekisa ukuba umzimba unemagnesium ngokwaneleyo, kuba enye i-calcium iqala ukukhutshulwa.
Ngoko ke, ungalindeli ukuba ukungena kwe-calcium ecocekileyo ngokwayo kuya kunika impembelelo efunwayo. Kubalulekile ukuba ukhethe ubunzima obuya kuba yizimbiwa, okanye uququze isondlo sakho ukuze yonke into efunekayo ivela kuyo.
Yintoni evimbela ukutshatyalaliswa kwe-calcium?
Okumangalisa kukuba, ukutshatyalaliswa kwe-calcium kuyaxhatshazwa ngumntu onokuphila. Kuboniswe ukuba abantu basebenzisa ii-2-3 ngeveki, bancedisa ekuqiniseni amathambo amathambo. Ngako oko, ngenxa yokwenza i-calcium kunye nokufumana zonke iibhonasi ezifanelekileyo, kufuneka udibanise kwishedyuli yakho ubuncinane ubuncinane bokusebenza okanye ukuhamba ngeveki, okanye, ukuba oku akunakwenzeka ngenxa yezizathu ezithile-ubuncinane baphumelela ekusebenziseni okulula.
Ziyaphazamisa ukutshatyalaliswa kwe-calcium, kwaye ngaphezu koko, ukuphucula iimveliso zayo ezifana nekhofi , ityuwa kunye nawo onke amanqatha (sithetha ngezidalwa zezilwanyana, ezizityebi kwiargarini, amafutha, isasazeka, izitya ezinamafutha). Ukongeza, ezinye iicidi, eziququzelele kakhulu kwiipinashi, i-rhubarb, i-sorrel, i-beet kunye nezinye iimveliso, ziya kuba yingozi.
Indlela yokuphucula ukutshatyalaliswa kwe-calcium emzimbeni?
Umzimba waqala ukufumana i-calcium, kuyimfuneko ukudala izimo ezifanelekileyo ezi zinto-kukuthi, ukubonelela izinto eziyimfuneko ekuphenduleni. Cinga uluhlu lweemveliso eziqulethe i-calcium kunye nezo zinto ezikunceda ukuba zifane:
- i-cottage cheese;
- ubisi, iimveliso zobisi;
- iiimbotyi, iiimbotyi zeentso, iipasta;
- zonke iimveliso ezivela kwi-soy - tofu, ubisi lwe-soy, njl.;
- icocoa;
- isonka esipheleleyo;
- iklabishi, i-turnips, i-broccoli, imifino;
- iamangile;
- intlanzi;
- iipricot ezomileyo;
- iifuno zemifuno (ikakhulukazi iisame).
Ukuthatha i-calcium ngokumalunga nemveliso enjalo, udala zonke iimeko zokubambisana kwayo ngokupheleleyo, ngenxa yokuba umzimba uya kuzuza inzuzo enkulu, kwaye wena-usombulule iingxaki zempilo zakho.