I-calcium iyona nto ibaluleke kakhulu kumzimba, okwenza isiseko sezinyo namathambo, ukubonelela ngokuqhelekileyo kwegazi, ukuvelisa i-hormone kunye nokuqhekeka kwemisipha. Ngomhla umntwana ufuna i-600 ukuya ku-800 ml ye-calcium, umntu omdala 1000 mg, kunye nabafazi abakhulelweyo kabini. Ngako oko kubaluleke kakhulu ukuba wazi apho i-calcium eninzi khona, ukukhusela ukusilela kwayo emzimbeni.
Yintoni enye i-calcium?
Wonke umntu uyazi kusukela ebuntwaneni ukuba le mineralal isisityebi kakhulu kwimikhiqizo yobisi, yingakho beyifaka isiseko sokulingana kwabantwana kwizikolo kunye nabantwana beenkulisa. Kwaye kufuneka ubisi lube kude kwaye alukho indawo ekhokelela kuloluhlu, ngaphezu koko, xa uneminyaka yobudala buqala ukuba bubi kakhulu, ezinye iimveliso zobisi zingathathwa njengowona mthombo oyintloko wale mineral. Ukuba sicinga ukuba yiyiphi imveliso yobisi equlethe i-calcium engaphezulu, oko kuvela ukuba i-calcium ingaphantsi kwimveliso ye- whey yokucubungula - i-cheeses kunye neengqungquthela, kunokuba ziveliswe kwizinto eziphathekayo, kodwa ekuqwalaseleni ukuba abavelisi bangezelela ukongeza i-calcium chloride ngethuba lokuvelisa, kubakho ukuba ekugqibeleni kukho imveliso ephezulu yale mineral.
Abo banomdla wokuthi i-cheese yintoni i-calcium kakhulu, kuyafaneleka ukuthobela ingqalelo kwi-Parmesan, equle i-1300 mg yale mineral nge 100 g yemveliso. Ezinye izityalo kunye neembotyi ezazingekho phantsi kwezinto ezivela kwimfuyo yezilwanyana, kodwa nazo zaziphambi kwazo, zazinganakwa. Ngoko, kwi-100 g ye-poppy iqulethe malunga ne-1.5 g ye-calcium, kunye nembewu yesesame - 800 mg. Abo bacela, apho iinqutyana ezingaphezulu kwe- calcium , ungaphendula ngokuthi kwi-almonds - 265 mg nge-100 g. Kukho kwiipistachios, i-walnuts, i-hazelnuts.
Ngubani obengacinga ukuba le mineralal in-nettles - 713 mg nge-gram 100, kunye ne-plantain 412 mg-phantse kwi-sardines kwioli. Kodwa iziqhamo ezinomxholo omkhulu we-calcium zafumana nzima. Ngokukodwa ininzi yale mineral kwi-apricots omisiwe kunye nama-apricot omisiwe-120-150 mg nganye nge-100 g.