Calcium – i-trace element ekhishwa enhlabathini futhi ebaluleke kakhulu ekugcineni amathambo namazinyo enempilo, isimiso sezinzwa, amazinga omfutho wegazi kanye nokuvimbela ukukhumuzeka kwamathambo. Kuphakama umbuzo onengqondo: kungani kungenakwenzeka ukuthola i-calcium ezitshalweni, ngokudlula "ukucubungula" kwayo ngenkomo (naphezu kokuthi kufanele ukhokhe imali ngale nqubo, uveze inkomo ekuhluphekeni - uma sikhuluma nge ipulazi elikhulu)?
I-calcium itholakala enalangeni yokudla! Ngokuqinisekile eminye yemithombo yakhe izoba ukutholwa okungalindelekile kuwe. I-calcium etholakala ekudleni kwezitshalo kulula kakhulu ukumunca - lokhu kungenxa yokuthi izitshalo eziningi ziqukethe izinto ezenza kube lula ukumuncwa kwe-calcium futhi zisekele amathambo nenhliziyo. Okubalulekile, ngokungafani nemikhiqizo yobisi, ayifaki i-asidi emzimbeni. Ubisi kanye neminye imikhiqizo yezilwane, ngenxa ye-acidity ephezulu, ngokuphambene nalokho, kunomthelela ekubhujisweni okukhulu kwamathambo futhi kube nomthelela ekubhujisweni kwezinye izinhlelo zomzimba.
Ngakho-ke, faka okuningi kwalokhu kudla okulandelayo ekudleni kwakho futhi ukhohlwe ngezinkinga ze-calcium:
Iklabishi
Ngempela omunye wemithombo engcono kakhulu ye-calcium, 268 mg inkomishi ngayinye ye-kale ephekiwe. Iklabishi nayo ine-oxalate encane, ebopha i-calcium futhi iphazamise ukumuncwa kwayo. Ngakho-ke, iklabishi izoba enye indlela enhle kakhulu yesipinashi, lapho ama-oxalates eningi.
Amakhiwane
Amakhiwane angu-8-10 aqukethe i-calcium eningi njengengilazi yobisi. Ngaphezu kwalokho, amakhiwane aqukethe i-fiber eningi, insimbi ne-potassium. Ingafakwa kusaladi oluhlaza, imigoqo yamandla, ama-smoothies kanye nokusanhlamvu.
Ama-alimondi
Ama-alimondi angomunye umkhiqizo oqopha umlando wokuqukethwe kwe-calcium. Futhi ziphezulu ku-fiber ne-magnesium. Ungakhohlwa ngenani elikhulu lamaprotheni namafutha enhliziyo enempilo. Ungenza ubisi lwe-alimondi, ibhotela le-alimondi, noma ujabulele amantongomane aluhlaza.
Ubisi lwemifino
Ubisi olusekelwe ezitshalweni (isoya, i-almond, ukhukhunathi, i-hemp, i-flaxseed, i-cashew) iwumthombo omuhle kakhulu we-calcium. Ngaphezu kwalokho, i-calcium engokwemvelo futhi engacutshungulwanga, ekhishwa emathunjini omhlaba. Ubisi oluningi olusekelwe ezitshalweni luqukethe ngaphezu kuka-30% wesidingo se-calcium nsuku zonke futhi cishe u-50% ngaphezu kwemikhiqizo yobisi. Ubisi olunjalo kulula ukuyisebenzisa kuma-smoothies futhi lwengeze ku-oatmeal.
I-broccoli
Abantu abaningi bayamangala lapho bezwa ukuthi i-broccoli ingumthombo omangalisayo we-calcium. Futhi inkomishi eyodwa kuphela yeklabishi ephekiwe ine-180 mg ye-calcium, ku-inflorescence eluhlaza - 115 mg. Ngokudla inkomishi nje ngosuku, ungakwazi ukugcwalisa kalula izitolo zakho ze-calcium. Ingabe ungumthandi we-broccoli eshisiwe? Bese wengeza ama-florets ambalwa ku-smoothie noma i-vegan burger.
Ithanga le-Muscat
Ngendlela, i-superfood. Igcwele ngokoqobo i-fiber, uvithamini A futhi iqukethe cishe u-84 mg we-calcium, cishe u-10% yenani lansuku zonke.
Cale
Inkomishi eyodwa ye-kale iqukethe u-94 mg we-calcium, kanye ne-magnesium, i-fiber, i-chlorophyll, i-vitamin A, i-iron, ne-vitamin C.
Imbewu ye-chia
Lokhu, vele, ngeke kusimangaze, kodwa okuqukethwe kwe-calcium okubenza babe ukudla okuphezulu. Ngokusetshenziswa njalo, izinzipho nezinwele ziba mkhulu futhi ziqine, nemisipha iba namandla. Izipuni ezi-2 ze-chia ziqukethe cishe u-177 mg we-calcium, okuyi-18% yesidingo sansuku zonke. Lokhu kuyamangalisa ngembewu encane kangaka! Ngokufaka isipuni kabili ngosuku kuma-smoothies, i-oatmeal, amasaladi, nezimpahla ezibhakwayo, ungathuthukisa kakhulu isimo sesistimu yakho ye-musculoskeletal.
Eminye imithombo yezitshalo ye-calcium: i-oatmeal (105 mg) nobhontshisi wesoya (261 mg). Ukuze ufinyelele imfuneko yakho yansuku zonke ngaphandle kwezithako ezengeziwe, udinga ukudla kuphela i-1000 mg ye-calcium. Ngakho-ke, ngisho nokunamathela ekudleni okusekelwe ezitshalweni kuphela, ungakwazi ukunikeza umzimba wakho i-calcium emuncwa kahle.