Mendeleyev wina wodziwika bwino wamagetsi anatchula mbali yofunikira ya chinthu chotero monga Ca. Pogwira ntchito patebulo lake, analemba kuti "ndi chimodzi mwa zinthu zofunika kwambiri pamoyo wanu." Ndipotu, calcium imakhala ndi mtima wamtima, imayambitsa mphamvu yachitsulo, njira yothandizira magazi, imathandiza kuti thupi liziyenda bwino, V endocrine ... Ndipo imathandiza kwambiri popanga mafupa ndi mano mano a mwana m'mimba mwanu. Kodi izi sizinthu zoyenera kusamalidwa?
Nchiyani chikuchitika mu thupi?
Pamene khungu likufuna calcium, limatengera ku sitolo ya amayi anga. Ndipo mosasamala kanthu kuti pali zokwanira za izi kapena ayi (kupatulapo mano a misomali ndi misomali, kusowa kwake kwa mawu, kusowa tulo, mantha). Ndipo kuti mwana wanu ali wokwanira ndipo thanzi lanu silikukhudzidwa, panthawi yomwe mimba imalangiza kuti musaiwale za mkaka wobiriwira - mwa iwo kashiamu ndizopamwamba, ndipo zimakhala bwino. Mwachidziwikire, ngati kanyumba tchizi kapena yogurt simukuyamba kutsuka khofi kapena soda (izo zimasokoneza kapangidwe ka kashiamu!). Koma palinso mitundu ina.
Kudzala ndi kukonzanso bwino
Pofuna kuti asagwiritse ntchito mankhwala ogwiritsira ntchito mankhwala am'madzi ndi kashiamu, osoŵa zakudya amalimbikitsa kulongosola molondola kulandiridwa kwa chilengedwe, chomwe timapeza ndi chakudya. Zakudya za calcium tsiku lililonse pa mimba ndi 1200 mg tsiku lililonse! Kodi mungakwanitse bwanji? Akatswiri amalangiza kuti apite njira yophweka - kuswa phwando la zakudya za mkaka muzitsulo zinayi masana. Kuti muchite izi, muyenera kupanga menyu yoyenera. Mwachitsanzo, pa kadzutsa, idyani magalamu 100 a tchizi (tcheru: ndi bwino kumwa m'mawa!), Pa 11 koloko - chidutswa cha tchizi cholimba, chotukuka - galasi ya yogurt kapena kefir, ndipo usiku amamwa chikho cha mkaka. Zoonadi, msuzi, mbale zotsalira, nyama ndi nsomba ziyeneranso kukhala pa tebulo lanu, monga, zakudya zina. Mwa njira, iwo ali ndi calcium! Zoona, mochulukirapo ... Almonds, hazelnuts, dates, apricots zouma, persimmons, malalanje - zingakhale zotani kwa chotupitsa ndi ... ndizofunikira kwambiri kubwezeretsa chosowacho? Kodi simungadzikakamize kamodzi pa tsiku kuti ndidye mkaka? Ndizomvetsa chisoni, chifukwa amaphika "yummies" ambiri (milkshake, puloteni, msuzi wophika kapena pasta). Yesani! Timaperekanso kope kuchokera kwa agogo athu aakazi, omwe adatulutsa calcium kuchokera ... zipolopolo za dzira. Tengani dzira lopanga, limasulireni kuchokera ku mapuloteni ndi yolk, chotsani filimu yamkati. Chotsani chipolopolo ndikuchipera pa chopukusira khofi. Tengani ufa chifukwa cha supuni ya 1/2 patsiku, musanayambe kutsukidwa ndi madzi a mandimu. "Mankhwala "wa amalowa m'malo mwachitsulo cha mkaka, koma ... samawasiya iwo!
Komanso vitamini D
Sitikudziŵa pang'ono kuti kashiamu imathandizidwa kwambiri ndi commonwealth ndi vitamini D. Kodi mwauzidwa chinsinsi ichi? Gwiritsani ntchito chidziwitso! Vitamini D imakhala ndi nsomba zambiri (merulosa, pangasius, saumoni), mazira, batala, kapezi wofiira - kuphatikizapo mndandanda wanu! Koma chakudya chokha sichikwanira. Mbali yaikulu ya vitamini D imapangidwa khungu la munthu yemwe amachititsa kuwala kwa dzuwa. Choncho m'dzinja ndi m'nyengo yozizira amayesa kuyenda mochuluka ndikugwira mazira onse. Ndiye njira zonse mu thupi zidzakhala zachilendo.