Tiyenera kukumbukira kuti kupanga kashiamu - njirayi ndi yovuta komanso imadalira zinthu zambiri. Choncho, choti muchite - kuphatikizapo zomwe muyenera kudya, kuti calcium iyambe?
Kutsekemera kwa calcium kumachitika m'matumbo ang'onoang'ono, ndipo pofuna kukonza njirayi, m'pofunika kuti maselo a m'mimba asathenso kugwira ntchito. Mu ma calcium, mahomoni ena amadzimadzi - a parathyroid, hormone ya kukula, calcitonin yotulutsidwa ndi chithokomiro, mahomoni ogonana - estrogen mwa amayi, testosterone mwa amuna. Ndipo zokhudzana ndi mahomoni amenewa ziyeneranso kukhala zokwanira komanso zogwirizana.
Pofuna kuika kashiamu molumikiza mafupa, ziwalo zofunikira zimakhala zofunika, ndi mavitamini okwanira, makamaka D ndi K. Tiyenera kuzindikira kuti vitamini D imafunika mawonekedwe ake - imalowa mu mawonekedwe a chiwindi ndipo impso, ziwalo za ziwalozi, komanso kusokonezeka kwa opaleshoni ndi chithokomiro, komanso kupsyinjika komanso ngakhale kugwiritsidwa ntchito kwa hypothynamia m'dzikolo kumalepheretsa kuti calcium iyambe bwino.
Kusakaniza kwa madzi a m'mimba kumakhudzanso ndondomeko iyi: pa asidi otsika kwambiri omwe amawonedwa mwa anthu okalamba kapena ndi matenda a m'mimba, kutsekemera kwa calcium kumawonongeka. Chodabwitsa ichi chikhoza kuyambitsa zazikulu za mankhwala omwe amachepetsa acidity ya chapamimba cha madzi chomwe chimachepetsa kupweteka kwa mtima, chomwe chimagwiritsidwa ntchito pochiza m'mimba ndi zilonda za duodenal. Pali zotsatira zowonongeka zokhudzana ndi kutsekemera kwa calcium m'matumbo a mankhwala ndi magulu ena: mankhwala a laxatives, diuretics, antiticonvulsant mankhwala, komanso mahomoni a adrenal cortex, thyroidin ndi steroid hormones.
Kuteteza calcium kuyamwa ndi chakudya chochepa cha puloteni - choncho zamasamba zimachulukitsa chiopsezo cha kuchepa kwa kashiamu. Zotsatira zomwezo zimapereka ndikuphatikizidwa mu zakudya zowonjezera shuga ndi zakudya zambiri - izi zimapangitsa kuchepa kwa pH ya magazi ndikulimbikitsa "kusamba" kwa kashiamu kumapfupa. Zimachepetsa kutuluka kashiamu kuchokera mu khofi ndi parsley; Chakudya chokhala ndi mafuta ochuluka chimangoteteza kashiamu, kotero kuti ngati mulibe kashiamu m'thupi, palibe kapena wina ayenera kuchitiridwa nkhanza.
Ndipo tsopano za othandizira mankhwala. Olemba ma calcium amadziwa za shuga ndi poppy - nthawi zambiri mumapezeka mchere wambiri kuposa mkaka wa ng'ombe, womwe umachokera ku calcium. Kuchokera ku masamba, broccoli ndi kabichi wina, sipinachi, mpiru (ngakhale masamba ake), katsitsumzukwa, masamba a parsley ndi atsogoleri a calcium. Mukhale ndi nyemba za calcium ndi mphodza, nkhuyu, mtedza wosiyanasiyana, udzu winawake, adyo, gooseberries, currants, yamatcheri komanso ngakhale strawberries - ndi zomwe muyenera kudya kuti mupeze calcium. Pachifukwa ichi, kumbukirani kuti mchere womwewo ndi sipinachi zimachepetsanso kuchepa kwa calcium chifukwa cha kupangidwa kwa salolin.
Kawirikawiri, zakudya, calcium nthawi zambiri zimakhala ngati mankhwala omwe amachepetsa kuchepa kwa madzi. Ndi ichi, bile acid zomwe zimayambitsa chiwindi cha munthu. Ichi ndi chifukwa chake thanzi la chiwindi ndilofunika kwambiri pakukhalitsa kashiamu.
Kuonetsetsa kuti ntchito ya mtima imakhala m'magazi a magazi, ioni imodzi imayenera kukhala ndi potaziyamu - ion iwiri, phosphorous ndi chakudya cholowera 1.5 nthawi zambiri, chiŵerengero cha calcium ndi magnesium - kukhala pa mlingo wa 1: 0.5. Ubale wina - pamwamba pa zonse, ndi kupitirira, ndi kusowa kwa magnesium ndi phosphorous - kutaya kashiamu kumateteza. Choncho tikulimbikitsidwa kugwiritsa ntchito zakudya zokhazokha zomwe zili ndi calcium (ndi calcium), ndi kaka, komanso soya, bran, yisiti: Mwachitsanzo, phytic acid yomwe imapezeka mu rupi, yogwirizana ndi calcium, imapanga mchere womwe umatulutsidwa kuchokera mu thupi popanda kulowetsa m'matumbo. .
Koma chomwe chingathandize:
Kuwala kwa dzuwa, pamtundu umene khungu limapanga vitamini D, yomwe ikuphatikizidwa pakukhazikitsidwa kwa calcium.
Mavitamini - makamaka A, C, E ndi B mavitamini Vitamini B6 kuphatikizapo magnesium amaletsa mapangidwe a impso ndi cholelithiasis, ngakhale ngati pali calcium yakwezeka m'magazi, kuonjezera ngozi ya miyala. Silicon imamangiriza kuphatikiza mafupa, ndipo selenium "imalimbikitsa" calcium ku maselo a mafupa. Silicon yomweyi kuphatikizapo mkuwa, manganese, zinki ndi mavitamini C ndi E amalimbikitsa calcium poteteza khungu lachinyamata ndi kupanga tsitsi, misomali, cartilaginous ndi mafupa
Kusasintha kwa acidity ya madzi chapamimba, makamaka ukalamba. Idyani zakudya zomwe zili ndi masamba.
Iron imathandiza kuti calcium iyambe kuyamwa.
Mavitamini angapo osagwirizana nawo - kuchepetsa manja osamba m'manja ndikugwiritsa ntchito osachepera kuchuluka kwa sopo - ndithudi, popanda kupita patsogolo pa ukhondo ndi luntha. Vitamini D imapezedwa pakhungu pa khungu lokha, ndipo kaphatikizidwe ka vitamini kameneka kamakopeka poyambitsa minofu, yomwe imaperekanso khungu ndi unyamata ndi thanzi.
Powapatsa thupi ndi vitamini D, tcheru khutu ku ntchito ya impso - mwa iwo, vitamini D yokha imasandulika kukhala mankhwala omwe amapereka calcium m'matumbo aang'ono.
Thandizani thanzi la mucous mematane ya m'matumbo ang'onoang'ono athandize chakudya chokwanira cha carotene. Mucosa watsopanoyo sungathe kupanga calcium moyenera!
Zinthu zomwe zimagwiritsidwa ntchito popanga kashiamu zimapezeka mu kaloti ndi mbatata, blueberries, gooseberries, dogrose, black currants. Pamodzi ndi iwo, nthawi zonse mubweretse thupi ndi mavitamini, pogwiritsira ntchito tizilombo zam'madzi ndi zitsamba zamankhwala. Omega-3 fatty acids amakhalanso ndi zotsatira zabwino - iwo ali, mwachitsanzo, mu mafuta odzola.
Limbikitsani thupi ndi mpweya wabwino komanso zakudya zosavuta kuzidya, chifukwa kusintha kwa calcium kudzera m'matumbo a m'mimba kumagwirizanitsidwa ndi ndalama zowonjezera.