Okuqukethwe
Akuyona nje imikhiqizo yobisi ecebile nge-calcium. Umuntu angathola inani elifanele lamaminerali abalulekile neminye imikhiqizo: inkambiso yansuku zonke yomuntu omdala okungenani i-1000-1200 mg (kucatshangelwa iminyaka yobudala)
Ukudla Okuphezulu Kwe-Calcium Okunothile:
Ama-oranges - ayigugu elingu-vitamin C hhayi kuphela, kepha ne-calcium. Inani laso esithelweni esisodwa ngu-65mg. Ungamane udle isaladi lewolintshi noma lesithelo, uphuze ijusi lewolintshi, noma uzitike nge-dessert ewolintshi.
Imifino enamahlamvu – Ukuhola ngokokuqukethwe kwe-calcium (100g / 135mg), ngakho-ke imikhiqizo yobisi ayibafanele kulokhu. Kubaluleke kakhulu ukunaka iklabishi ye-kale ("kale"), ebuye ibe umthombo wamavithamini C, K kanye ne-provitamin A.
I-Quinoa - "isiko lokusanhlamvu okungelona iqiniso", ama-Aztec ayelibheka njengelingcwele ngenxa yezakhiwo zalo zokwelapha. Kuzo zonke izimfanelo zayo, iseduze nemikhiqizo yobisi, ngakho-ke ibalulekile ekudleni kwama-vegans kanye nemifino.
Izinongo ezomile - i-sage, i-dill, i-mint, i-thyme, i-basil, i-marjoram, i-oregano namanye amakhambi awagcini nje ngokufaka iphunga nokunambitheka esitsheni, kodwa futhi anikeze umzimba wethu inani elithile le-calcium. Thuthukisa umkhuba onempilo wokupheka ngezinongo.
Isipinashi kanye ne-Swiss chard - imifino ewusizo kakhulu, futhi iqukethe (isipinashi -91mg, chard -51mg) Imbiwa yokuqala yabantu i-calcium. Bangeze kumasaladi, izitsha ezahlukahlukene, bese wenza ama-smoothies aluhlaza ngawo.
I-flaxseed icebile nge-calcium - 225 mg! Kusebenza ngempumelelo enkulu ekulweni ne-atherosclerosis nezinqubo zokuvuvukala emzimbeni. Kusebenza ekuphekeni njengesinongo samasaladi, izifundo zokuqala. Ungenza i-jelly ne-dessert emnandi ngayo. Kungangezwa kuma-smoothies namajusi.
imidumba - Cishe amaphesenti ayi-13 we-calcium atholakala cishe kuyo yonke imidumba, ikakhulukazi ubhontshisi omnyama (130mg) nobhontshisi omhlophe (240mg). Imidumba ihamba kahle neminye imifino futhi iba nomthelela omuhle ekucindezelweni kwegazi, isize ukujwayela ushukela wegazi.
Dandelion - akukho calcium ecebile kancane kunemikhiqizo yobisi - 187mg. Isaladi enempilo futhi ehlwabusayo yenziwa ngamaqabunga alesi sitshalo. Kuyaziwa ukuthi iyi-antioxidant enamandla, i-diuretic, ne-recovery yesibindi.
I-Amaranth - isitshalo esimangalisayo ezindaweni zayo eziwusizo futhi siqukethe cishe i-18% ye-calcium. Ilungele ukupheka imifino nezifundo zokuqala. Isebenziseka ikakhulu “njengomhlinzeki” we-calcium uma iphekwe ngokuhlanganiswa nelayisi.
Imbewu yeSesame - inkomba yabo ye-calcium ingu-975mg! Okungukuthi, ngokungangabazeki, kujabulisa wonke umuntu onqume ukuyeka ukusetshenziswa kokudla kwezilwane. Zingangezwa kumajusi, izimpahla ezibhakiwe, amasaladi.
Ubisi noma i-calcium evela emikhiqizweni yezitshalo?
Sekuvele kufakazelwa ngokwesayensi ukuthi ulwelwe, imifino “eluhlaza” enamahlamvu, imidumba, imbewu kawoyela ehlukahlukene, izithelo ezomisiwe nezithelo ziwumthombo we-calcium egayeka kalula. Futhi indawo yokugcina kuphela, ngokokuqukethwe kwale mineral, kuhlala imikhiqizo yobisi. Uma ku-algae calcium - 1380 mg, bese ku-yogurt nobisi - 120 mg. Futhi, ngokusho kwezibalo, emazweni asebenzisa kakhulu imikhiqizo yobisi ekudleni (eSweden, eFinland, eNetherlands, eSwitzerland), abantu abane-osteoporosis bavame ukutholakala. Kuvele ukuthi wubisi olungase luvuse ukuqala kwalesi sifo.