Ngokuphindaphindiweyo kunokuba kukho nawuphi na "ummeli" wetafile yeMendeleyev, siva malunga ne-calcium kunye nosongelo lokusilela kwayo. Masiqale ngento eyenzekayo okanye ngamanye amagama, oko kusongela abo abangenayo i-calcium.
Ukusilela
Ngenxa yokuntuleka kwekhalsiyamu, okokuqala, kukho izifo zesistim se-musculoskelet system:
- osteoporosis;
- osteochondrosis;
- amathambo kunye neenwele ezibuhlungu.
Izifo ze-cardiovascular, izifo ezixilisayo kunye nokuya esikhathini ziyabonakaliswa, iigwegwe zamatye ziqokelela, iinwele ziphuma kwaye zigugile. Kuloluhlu oluncinci lunokwenzeka ukubeka ezinye izifo ezingama-100-200, kodwa oku akuwona umsebenzi wethu. Kutheni ezi zifo zenzeka, luphi ulwalamano phakathi kwegraying ne calcium?
Ngokuntuleka kwe-calcium, umzimba (umntu wethu ozilumko!) Uthumela iindawo zokugcina i-calcium kwindawo ebaluleke kakhulu - igazi, kwaye izinto ezifana nezihlunu, amathambo, kuquka neenwele, azibalulekanga kakhulu umzimba. Ukubanjwa kukukwabiwa kwe-calcium emzimbeni-i-1% egazini kunye ne-99% kwisithambo samathambo. Ukuze ube ne-calcium ekhoyo egazini, kufuneka uzenzele umda wokuphelelwa amandla kwaye uyeke ukutya ukutya okuqulethe i-calcium.
Ungawuzalisa njani ukulinganisela kwe-calcium?
I-TV ihlale isishukumisela ukuba sizalise i-calcium yokugcina izithako zokutya, zithi, imveliso ayinayo ixabiso elaneleyo. Ekubeni inyaniso yokuthenga amacwecwe e-calcium inenzuzo kubathengisi (ngokuzithandela kwabo ukuba bangaqinisekisi ukuba akukho mfuneko), sihleka kukukholisa, udinga i-calcium kwaye unokufumana ukutya.
Inzuzo ephambili yomthombo walolu hlobo alukho apho i-calcium eninzi iqulethwe khona (kunokubakho iipilisi enye kunye ne-100 gram ye-almond), kodwa ukuba ixutywe ekudleni okulungileyo kwaye ingabikho nangoozintso. Yingakho siza kuhlala kwiinkcukacha ezininzi apho kukho i-calcium eninzi.
Imveliso yamanki ayilona khetho oluhle?
I-calcium isetyenzisiweyo kungekhona kuphela kwiimfuno zethu zomzimba, kodwa iphinda isuswe emzimbeni ngenxa yokusetyenziswa kwezinto ezingenakusizo. Iprotheni eyongezelelekileyo kunye nokusetyenziswa kwesininzi esikhulu seshukela elicocekileyo kukhokelela ekutyeni kwe-calcium. Ngenxa yokuba i-calcium kunye ne-dose enkulu yamaprotheni yintlonelo ngandlela-thile, sincoma ukuba ungathathi inxaxheba ephambili yendalo yomthombo we-calcium kwimveliso yobisi, nangona oku akuthethi ukuba azinamsebenzi.
I-calcium ekutya ukutya
Ngoko, malunga nequkethe i-calcium, engabalulekanga nje kuphela, kodwa ilula ngokukhawuleza kwaye ikhuphe ngokukhawuleza ilahleko. Okumangalisayo kukuba, i-sesame, i- almond , i-pistachios, i-poppies. Eyamangalisa ngokwenene, kodwa ukuba ukhangela amanani, ugijima ngokukhawuleza emva kwepoppy:
- kwi-100 g ye-poppy - 1667 mg ye-calcium;
- kwi-100 g yobisi lweenkomo - 120 mg ye-calcium.
Umthombo omkhulu we-calcium uya kuba zonke iiembotyi, iimbotyi, ii-chickpeas, i-lentils, i-peas, njl.
Kwakhona kunokwenzeka ukufumana i-calcium kwizimbizo, nangona sele sele incinci kubo:
- oats;
- ngqolowa;
- ibhanki;
- ibhali.
I-calcium ifumaneka kwiimveliso, kwaye nangona kungekho ninzi kuyo, kukho into emilonyeni eyenza ukuba i-vitamins ifuthe. Ufanele uzijwayeze kumkhwa "weGeorgia" wokutya ukutya kunye nemifuno:
- cilantro;
- basil;
- parsley;
- i-tarball;
- dill.
Ukongeza kwimveliso ekhankanywe ngasentla, i-calcium eninzi kwi-cheeses enobuchopho kwaye inyibilikiweyo, i-Adyghe ushizi, ibhokhwe kunye neyezimvu.
Unokuba unomdla kwiziphi iziqhamo eziqukethe i-calcium. Iintlobo azidumi ngokumalunga ne-calcium, kodwa kwizikhundla eziphambili esinokuzibiza nge-plums ne-cherries.
Nantsi ibali elingagqibekanga malunga nekhalsiyumu. Dlulisa umda kwimida eqhelekileyo, ungathengisi ngokuncinci kubathengisi, uthembela esiswini sakho kwaye udle into eyanceda kwaye ilungile.