Isilinganiso sokudla kwe-calcium ngosuku singu-1 g. Kodwa umuntu udinga okungaphezulu, omunye udinga okuncane. Konke kungumuntu ngamunye futhi kuncike eminyakeni yakho, isisindo, impilo kanye nendlela yokuphila.
Isibonelo, i-calcium eyengeziwe iyadingeka kwabesifazane ku-PMS. Amazinga e-Ca aphansi kakhulu kwabaphuza ikhofi - i-caffeine iyayikhipha ngempela! Ngendlela, ikhofi ye-decaffeinated "i-antagonist" enamandla kakhulu ye-calcium kunekhofi evamile.
Futhi, "izitha" ze-calcium ziwukucindezeleka, ama-antibiotics, i-aspirin ne-aluminium (naka izitsha, ungagcini ukudla ku-foil).
Indlela yokunquma ukuntuleka kwe-Ca?
Kukhona ukuhlolwa okukhethekile kwama-trace elements. Ungahlola futhi amazinga akho e-vitamin D. Njengomthetho, lapho okuqukethwe kwevithamini D kuphansi, izinga le-Ca nalo liyehla. Kukhona futhi izici ezihambisanayo:
- ama-muscle spasms;
- ukuqwasha;
- i-arrhythmia yenhliziyo (ukuphazamiseka kwesigqi senhliziyo);
- izipikili eziphukile;
- ubuhlungu emalungeni;
- hyperactivity;
– ukuncipha kokujiya kwegazi.
Imiphi imikhiqizo yokugcwalisa ukuntuleka kwe-Ca?
Abaningi, beyekile ubisi, bakhathazeke ngokuntuleka kwe-calcium ekudleni - njengoba sesishilo kakade, ngeze. Yidla inani elikhulu lokudla elilingana nokuqukethwe kwe-Ca emikhiqizweni yobisi, futhi okunye ukudlula lokho!
Imithombo (hhayi uhlu oluphelele, kunjalo):
· usesame
imifino enamahlamvu aluhlaza (isipinashi ngumholi lapha)
· ukhula lwasolwandle
amantongomane (ikakhulukazi ama-alimondi)
i-poppy, i-flax, i-sunflower, imbewu ye-chia
izinhlobo ezahlukene iklabishi: broccoli, Beijing, obomvu, omhlophe
I-garlic, i-leek, u-anyanisi oluhlaza
· amaranth
· I-quinoa
Izithelo ezomisiwe: izinsuku, amakhiwane, amabhilikosi, omisiwe
Ake sikhulume ngemithombo engcono kakhulu ye-calcium:
Algae – kelp (ukhula lwasolwandle), nori, spirulina, kombu, wakame, agar-agar.
I-100 g yokhula lwasolwandle iqukethe kusuka ku-800 kuya ku-1100 mg we-calcium !!! Naphezu kweqiniso lokuthi obisini - akukho ngaphezu kwe-150 mg nge-100 ml!
Ngaphandle kwe-calcium, le mikhiqizo iqukethe i-iodine edingekayo, abanye baze babambe namarekhodi okuqukethwe kwayo, ngakho labo abanendlala yegilo esebenza ngokweqile kufanele basebenzise ulwelwe ngokuqapha okukhulu.
I-seaweed inokunambitheka okuthile, ngakho-ke njengenketho yokusebenzisa umthombo omangalisayo we-calcium, ngiphakamisa ukwenza isobho. Engeza i-nori yasolwandle omisiwe kunoma yimuphi umhluzi uma ubilisa. Ngeke kuthinte ukunambitheka, kodwa kuzoletha izinzuzo.
– amanzi
- thofu
- isaqathe
– noma iyiphi imifino ukunambitha
i-nori eyomile (ukunambitha)
Bilisa imifino kuze kube ithenda, engeza i-tofu eqoshiwe, izimila zasolwandle, izinongo ukunambitha. Bilisa uze uqede.
I-broccoli omunye umthombo okahle we-calcium. Kodwa i-broccoli ine "imfihlo" eyengeziwe - i-vitamin K, esiza ukumuncwa kwe-calcium! Ngaphezu kwalokho, i-broccoli iqukethe uvithamini C ophindwe kabili kunamawolintshi.
I-100 g ye-broccoli iqukethe cishe ama-30 mg we-calcium. Ukunikezwa kwesobho le-broccoli elinokhilimu kungagcwalisa isidingo sakho sansuku zonke se-calcium.
- 1 i-broccoli (ingabe iqhwa)
- 30-40 ml ubisi lukakhukhunathi
– amanzi
- izinongo zokunambitha (i-curry, i-oregano, ngokuthanda kwakho)
Bilisa noma ubilise i-broccoli. I-Puree nge-blender ngobisi lwekakhukhunathi, kancane kancane wengeze amanzi ekuvumelaneni okufunayo.
Sesame - Imbewu engahlutshiwe iqukethe i-Ca kakhulu: enekhasi - 975 mg, ngaphandle kwekhasi - 60 mg ku-100 g. Ngaphezu kwe-calcium, aqukethe inani elikhulu lamafutha acid, insimbi nama-antioxidants. ISesame nayo yehlisa amazinga e-cholesterol futhi ingumthombo wamaprotheni.
Ukuze i-calcium imunce kangcono, imbewu yesesame inconywa ukuthi ifakwe ngaphambili noma i-calcined. Ngezansi iresiphi yobisi lwesesame. Ingxenye eyodwa yalolu bisi iqukethe i-calcium yethu yansuku zonke, futhi ukunambitheka kufana ne-halva! Ubani owazama i-Latte Halva ngokuqinisekile uzoyibonga! 🙂
Izithako zezingxenye 2:
– 4 wezipuni zesesame engagazinga
- 2-3 tsp. uju/isiraphu ye-agave/ i-artichoke yaseJerusalema
- i-vanilla, isinamoni - ukunambitha
– 1,5 izingilazi zamanzi
Gcoba imbewu ye-sesame emanzini ekamelweni lokushisa kusukela emaminithini angu-30 kuya emahoreni angu-3 (okungcono amahora angu-3, kunjalo, kodwa kuncane okwamukelekayo). Bese siyigeza.
Sishintsha i-sesame ehlanziwe efakwe ku-blender, engeza izinongo noju / isiraphu, uthele konke ngamanzi kanye ne-puree. Ilungile!
* Ubani ongathandi "izinhlayiya" zembewu esiphuzweni - ungahluza.