Calcium ndi chinthu chofala kwambiri m'thupi lathu. Ntchito yake ndi yabwino: calcium imathandizira ku thanzi la mtima ndi zamanjenje, zimagwira ntchito yotsekemera magazi, zimakhala zofanana ndi zochitika za matope a endocrine. Pamodzi ndi phosphorous imapangitsa mafupa kukhala amphamvu, ndipo mano ali ndi thanzi. Kalisiyamu yokwanira imapulumutsa mkazi ku matenda odwala matenda a mitsempha. Kulemera kwa calcium-phosphorous kumathandiza kupeĊµa zizindikiro zosasangalatsa za kusamba kwa thupi.
M'malo mwa choko
Pofuna kupeza kashiamu - mankhwala othandizira thanzi, mungapeze mankhwala kuchokera kwa dokotala chifukwa chokonzekera kashiamu zomwe zikukutsatirani. Amalangizidwa pambuyo poyesa kuyesa magazi, zomwe zimapanga zomwe zili mu thupi.
Mlingo wa calcium - mankhwala othandizira thanzi, omwe amalowa m'thupi ndi chakudya - 500 mg pa tsiku, kuphatikizapo 70% - za mkaka. Komabe, kulimbana ndi mafuta owonjezera (choletsedwa cha tchizi cholimba, kirimu wowawasa, mafuta a kanyumba tchizi) amachititsa kuti pakhale chakudya chochepa, choncho amafunika kudya zakudya zowonjezera ndi calcium. Onetsani kutsatira zowonjezera zomwe zili ndi calcium ndi citric acid - calcium citrate kapena calcium amino acid chelate. Kuti mukhale ndi kashiamu wabwino m'matumbo, vitamini D ndi yofunika. Kwa anthu omwe ali ndi vuto losagwirizana ndi lactose, zakudya zowonjezera zakudya sizingatheke.
Mankhwala omwe ali ndi calcium salts, phosphorous ndi vitamini D panthawi yomweyo (zomwe zimathandiza makamaka thupi lachikazi) ndi chiwindi cha nsomba ndi chiwindi cha ng'ombe. Komanso nsomba: nyanja kale, shrimp, lobster, nkhanu, herring, mackerel; mafuta ndi yaiwisi dzira yolk.
Phosphorous ndi calcium zambiri zimapezeka m'maapulo, nandolo, nyemba, nyemba za tirigu, nkhaka zatsopano, mitundu yonse ya kabichi (makamaka mtundu, womwe umathandiza kwambiri kudya zakudya zosakanizika), mu udzu winawake, letesi, radish (ndi pamwamba pake) kanyumba kanyumba, tchizi woyera.
Thupi lachikazi liyenera kulandira 1000 mg ya kashiamu ndi chakudya - tizilombo toyambitsa matenda pa tsiku - 100 g ya tchizi kapena 200 g ya mkaka. Ngati mkazi ali wathanzi, ndiye calcium, yomwe imalowa m'thupi ndi chakudya, ndi yokwanira kwa iye. Koma ndi osteopenia - kuchepa kwapang'onopang'ono kwa mafupa - makamaka kufooka kwa magazi, kalisiyamu imeneyi sikokwanira. Ali ndi zaka zakubadwa, amayi amasonyezedwa densitometry - kufufuza kwa mitsempha ya mchere. Pankhani ya kuchepa kwa calcium m'thupi, makonzedwe apadera okhala ndi calcium amauzidwa.
Pogwiritsa ntchito mankhwala a kashiamu muyenera kusamala kwambiri - calcium ikhoza kuikidwa m'matumba a atherosclerotic.
Zakhikidwe si zokoma zokha, komanso zili ndi mbale yambiri ya kashiamu.
Saladi yofunda
300 g gombe kapena Norwegian Salmon
200 magalamu a broccoli
100 g ya kolifulawa
1/2 tbsp. sesame
5 zinziri mazira
100 g wa tomato yamatcheri
1 tbsp. vinyo wosasa wa basamu
Supuni 2 mafuta a azitona kapena mafuta a sesame
1. Konzekerani nsomba ndi broccoli mu boiler iwiri (mukhoza panthawi yomweyo).
2. Dulani nsomba mu cubes (1.5-2 masentimita), gawani broccoli mu inflorescences.
3. Wiritsani mazira, kudula pakati.
4. Dulani "chitumbuwa".
5. Mpunga wolifulawa wobiriwira pa granti yaing'ono.
6. Nyengo ndi vinyo wosasa ndi mafuta, kuwaza ndi mbewu za sesame. Ngati mukufuna, mukhoza kuwonjezera udzu winawake (monga udzu ndi zowonongeka), parsley, masamba ena.
Pamene mukuphika ndiwo zamasamba, nyama, mpunga, gwiritsani ntchito steamer - kotero ubwino wonse wa mankhwalawa ndisungidwe.
Saladi ya Zipatso (chakudya cham'mawa cholimbikitsa)
Maapulo, apricots, malalanje, kutsuka, peel ndi kudulidwa, kudula kapena kudula mu blender ndi nyengo ndi yogurt yogurt. Kukongoletsa ndi zipatso za mphesa ndi wakuda currant.
Saladi kuchokera ku nyanja kale (chakudya chamadzulo ndi chopatsa vitamini)
6-8 makilogalamu apakati aatali kaloti
1/2 tbsp. semolina
3.5 tbsp. mkaka
1 phukusi la tchizi
Mazira 3
1-2 tbsp. chakudya
Mchere, shuga ndi kirimu wowawasa - kulawa
1. Wodula anyezi wachangu, kusakaniza phwetekere, nkhaka, mazira, chimanga ndi nyanja kale.
2. Finyani madzi a mandimu.
3. Onjezerani adyo kuti mulawe.
4. Sakanizani ndi nyengo ndi mafuta a masamba kapena mayonesi.