Mano opatsa thanzi, misomali yamphamvu, tsitsi lalitali ndi kusakhala ndi matenda a mafupa ndizo zizindikiro zazikulu za kudya kwa kashiamu. Komanso, kuchepa nthawi zonse kwa mcherewu kumabweretsa mavuto aakulu azaumoyo. Zimatsimikiziridwa kuti kuchepa kwa kashiamu sikungakhudzitse mafupa chabe, koma ndi manjenje, zamatope komanso zamasamba. Mwamwayi, kudzaza kusiyana kwa mcherewu ndi kophweka ndi thandizo la zakudya zosankhidwa bwino. Tikukupatsani mankhwala okwera pamwamba asanu ndi awiri omwe ali ndi calcium zambiri.
Mitsinje ya mchere, mabanki a tchizi ...
Malo olemekezeka oyambirira - mankhwala a mkaka. Tonsefe kuyambira tili ana timadziwa kuti mumamwa mkaka, chifukwa muli ndi kashiamu yambiri, yomwe ili yofunika kuti mafupa akule. Koma, zikutuluka, mkaka uli kutali ndi chiwerengero cha chiwerengero cha Ca pakati pa abambo a mkaka. Chizindikiro champhamvu kwambiri chingadzitamande kwambiri tchizi - pafupifupi 1000 mg pa 100 gm ya mankhwala. Poyerekeza, izi ndizofunikira tsiku lililonse kwa munthu wamkulu.
Kulemba! Ana ochepera zaka 8 amafunikira 800 mg ya Ca, ndipo kuyambira 9 mpaka 18 - 1,300 mg. Koma kashiamu ambiri amafunika kwa amayi apakati - pafupifupi 2000 mg patsiku.
Komanso, chifukwa cha lactose mu mkaka, calcium imathamanga mofulumira komanso bwino. Mfundo ina yofunika: m'munsi mwa mafuta a "mkaka", mafutawa ndi owonjezera.
Odzichepetsa olemba mbewu
Chinthu chinanso chamoyo chokha cha calcium chomwe chimapangidwa chingatchedwe mbewu za poppy ndi sesame. Mu 100 magalamu a poppy, pafupifupi 1500 mg ya Ca, ndi sesame - 975 mg. Pa malo achiwiri omwe timapanga pamwamba, zozizwitsazi - mbewu zimangokhala chifukwa chovuta kudya chakudya cha tsiku ndi tsiku. Koma iwo akhoza kukhala chitsimikizo chofunika kwambiri cha calcium panthawi ya zakudya kapena kudya mwamphamvu.
Onse opulumutsa tirigu
Tirigu amatenga malo olemekezeka achitatu mndandanda wathu. Zoona, sizinthu zonse za tirigu zingadzitamande ndi kuchuluka kwa Ca. Ambiri a iwo ali mu branchi - pafupifupi 900 mg pa magalamu 100. Mwamwayi, palibe calcium mu ufa wapamwamba kwambiri, ndipo perekani zokondweretsa mkate wonse wa tirigu ndi ufa wokwanira.
Nkhumba Yamphamvu
Ngati mukufuna kuiwala kuchepa kwa kashiamu kamodzi kokha, ndiye kuti mulowetsani zakudya zanu zamtundu uliwonse. Choyambirira chimaperekedwa kwa amondi, omwe calcium ndiyo - 260 mg. Mtedza wa Brazil, mitsempha, walnuts ndi mtedza wa mkungudza ndi zabwino kwa mapu anu komanso mavitamini ndi minerals. Iwo ali olemera mu magnesium, phosphorous, potaziyamu, chitsulo. Kuwonjezera pamenepo, mafuta a mtedza wambiri amachititsa kuti calcium iyambe bwino.
Wachiritsi Wobiriwira
Zamasamba ndi zitsamba ndizomwe zimapanga magwero ovuta a digestible Ca. Makamaka kashiamu wambiri amapezeka masamba a letesi ndi dandelion, katsabola, basil, sipinachi, parsley. Ndipo potsirizira pake, kuchuluka kwake kuli kwakukulu kuposa, mwachitsanzo, mu mkaka - 245 mg.
Kulemba! Mafuta abwino a masamba ndi mafuta otsika yogurt amathandizira kuti azikhala ndi kashiamu wabwino. Choncho, perekani mapemphero a saladi awa.
Kabichi sizimachitika mochuluka
Chotsatira chotsatira, chokhala ndi calcium wambiri - kabichi. N'zochititsa chidwi kuti mitengo yambiri ya Ca imakhala pafupifupi pafupifupi mitundu yonse ya masamba. Makamaka zothandiza ndi Peking ndi kolifulawa, broccoli. Koma komanso kukongola kwathu kwa belochoknaya ndi kuchuluka kwa kashiamu sikumakhala kochepa kwa iwo. Choncho, musadzikane nokha sauerkraut wokondedwa m'nyengo yozizira, pamene thupi limasowa kwambiri vitamini C ndi Ca.
Soya
Wamasamba aliyense amadziwa za ubwino wa soya. Ndiko kulibe zakudya za nyama mu zakudya zomwe zimabweretsanso kuchuluka kwa mapuloteni, omwe sali otsika pamtundu wofanana ndi nyama zomwe zimayambira. Kuonjezera apo, soya ali ndi mavitamini ndi minerals ochuluka, kuphatikizapo calcium. Makamaka mkulu wa Ca mu soya tchizi - tofu. Koma kupindula kwakukulu kwa mankhwala a soy ndikuti ali ndi vitamini D ambiri, popanda calcium yomwe siidakumbidwe.