Okuqukethwe
Izidingo eziphezulu ze-calcium
Ekukhuleni, izingane zisenezidingo ezibalulekile ze-calcium. Ngemuva kweminyaka emi-3, lezi zidingo zingama-600 kuya ku-800 mg we-calcium ngosuku, okuhambisana, ngokwesilinganiso, nemikhiqizo yobisi emi-3 noma emi-4 nsuku zonke.
Ingane yami ayiluthandi ubisi: amathiphu angamsiza ukuba alujabulele
Uma enza ubuso phambi kwengilazi yakhe yobisi, kunezixazululo eziningana. Asikho isidingo sokukuphoqelela, njengoba lokhu kungaba nomthelela futhi kuyingozi ukudala ukuvinjelwa okuhlala njalo. Nakuba kungase kube yisigaba senguquko. Ukuze sixazulule inkinga, singazama ukumnika ubisi ngezethulo ezihlukahlukene. Iyogathi ekuseni, i-sukage blanc noma i-petit-suisse emini kanye / noma njenge-snack noshizi kusihlwa. Ungakhohlisa futhi: faka ubisi esobhoni lakho, engeza ushizi ogayiwe esobhoni nakuma-gratin, pheka inhlanzi neqanda ngesoso ye-béchamel, wenze ilayisi noma i-semolina pudding noma ama-milkshakes ukunambitha.
Kuvidiyo: Iresiphi ka-Céline de Sousa: i-rice pudding
Imikhiqizo yobisi esikhundleni sobisi
Kuyalinga ukunikeza ama-dessert obisi anongwe ngezithelo, ushokoledi… okuvame ukuthakaselwa kakhulu ngabancane. Kodwa ngokomsoco, azithakazelisi ngoba ziqukethe ushukela omningi futhi ekugcineni, ngokuvamile i-calcium encane. Ngakho-ke siyabakhawulela. Kungcono ukubheja kumayogathi alula, ushizi omhlophe kanye ne-petits-suisse elungiselelwe ngobisi lonke, okungcono kakhulu. Sizinambitheka ngezithelo, uju… Singakwazi futhi ukukhetha imikhiqizo yobisi ephekwe ngobisi lokukhula (singalunika izingane ezingaphezu kweminyaka emi-3 ubudala uma zithanda ukunambitheka). Banikeza ama-fatty acids abaluleke kakhulu (ikakhulukazi i-omega 3), i-iron ne-vitamin D.
Ushizi ukuthi ukunambitheka
Esinye isisombululo, lapho ingane ingathandi kakhulu ubisi: mnike ushizi. Ngoba, bayimithombo ye-calcium. Kodwa futhi, kubalulekile ukuwakhetha kahle. Ngokuvamile, izingane zithanda ushizi ocutshunguliwe noma osakazwayo. Anothiswe nge-crème fraîche namafutha, kodwa aqukethe i-calcium encane. Kungcono ukukhetha ushizi ngokunambitheka okunikeza amanani amahle e-calcium. Komncane kunabo bonke (izincomo zithinta izingane ezingaphansi kweminyaka engu-5), sikhetha ushizi ongenayo i-pasteurized hhayi ubisi oluluhlaza, ukugwema izingozi ze-listeria ne-salmonella. Ukukhetha: I-Emmental, i-Gruyère, i-Comté, i-Beaufort nezinye izishizi ezicindezelwe neziphekiwe ezinothe nge-calcium.
Ukukusiza, nazi ezinye okulingana nazo: 200 mg we-calcium = ingilazi yobisi (150 ml) = iyogathi engu-1 = 40 g we-Camembert (izingxenye ezi-2 zezingane) = 25 g we-Babybel = 20 g we-Emmental = 150 g we-frage blanc = 100 g we-dessert cream = 5 ushizi omncane waseSwitzerland we-30 g.
I-Vitamin D, ibalulekile ukuze ihlanganise kahle i-calcium!
Ukuze umzimba uhlanganise kahle i-calcium, kubalulekile ukuba nezinga elihle likavithamini D. Ekhiqizwa isikhumba ngenxa yemisebe yelanga, kuhle ukunciphisa izingozi ezihambisana nokuchayeka elangeni, ukwengeza izingane kuvithamini. D kuze kube yilapho... iminyaka eyi-18!
Ukudla okubuye kube ne-calcium…
Ezinye izithelo nemifino kuqukethe i-calcium. Kodwa-ke, ayifaniswanga kahle ngumzimba kunaleyo equkethwe emikhiqizweni yobisi. Kodwa-ke, ukuze kube nokulinganisela okuhle kokudla okunomsoco, singazibeka kumenyu: ama-alimondi (impushana encane ukuze avimbele ingozi yokuthatha ithuba elingalungile), i-blackcurrant, i-orange, i-kiwi ohlangothini lwezithelo, i-parsley, ubhontshisi oluhlaza noma isipinashi. uhlangothi lwemifino.