Okuqukethwe
Impilo yethambo iSisekelo senhlalakahle yakho, ukuzwa emkhathini, ubuhle bamazinyo akho kanye nokwakha umzimba omile. Ukuze sibe namandla ezicubu zamathambo sidinga i-calcium ne-vitamin D, ukuntuleka kwalezi zinto kuyimbangela yokuvela nokuthuthukiswa kwe-osteoporosis. Yini okufanele uyinake kuqala?
Nuts
Amantongomane anjengama-alimondi namantongomane, nawo aqukethe i-potassium eningi futhi avimbela ukukhishwa kwe-calcium emzimbeni kanye noketshezi oluningi. Ama-Walnuts aqukethe inani elirekhodiwe lama-omega-3 fatty acids asiza ithambo ukuthi lakheke kahle.
I-salmon ne-sardine
I-Salmon nezinye izinhlanzi ziwumthombo we-vitamin D, ngakho phakathi nesikhathi lapho umsebenzi welanga uphansi, kubalulekile ukukufaka ekudleni kwakho. Ngaphezu kwalokho, ama-sardine ane-calcium eningi, kanye ne-salmon e-polysaturated fatty acids, enomthelela ekuthuthukisweni okuphawulekayo kwezicubu zamathambo.
Ubisi
Ubisi lwaziwa kahle njengomthombo osobala we-calcium ne-vitamin D futhi uma umzimba wakho uthatha i-lactose, phuza nsuku zonke ingilazi yobisi noma umkhiqizo wobisi oluvutshiwe, i-kefir, ubisi olubilisiwe olubhakiwe, iyogathi. Ucezu lukashizi - enye indlela efanayo nobisi.
amaqanda
Amaqanda nawo angenye yemithombo eyinhloko yamaprotheni, i-calcium futhi ikakhulukazi i-vitamin D - ikakhulukazi ku-yolk. Kepha ngenxa yokwanda kwe-cholesterol, okubandakanya ukusetshenziswa kwalo mkhiqizo, izazi zokudla zincoma ukuthi ungathwalwa ngamaqanda.
ubhanana
Sasivame ukucabanga ukuthi ubhanana ungumthombo we-potassium, kodwa lezi zithelo ezinoshukela ziqukethe nezinye izakhi eziningi, kuhlanganise ne-calcium. Ubhanana uthuthukisa ukungatheleleki, ukhuthaze i-metabolism yamaprotheni ne-calcium, uwagcine emzimbeni.
Imifino eluhlaza
Isipinashi, zonke izinhlobo zeklabishi, u-anyanisi oluhlaza yimithombo emihle ye-calcium. Ukwakheka okucebile kwamavithamini namaminerali ale mifino kunomthelela ekuhlanganisweni kwezicubu zethambo kanye nokululama kwayo ngemva kokulimala nokuphuka.
Ama-Prunes
Izihlahla zomlimi ziqinisa amathambo ngosizo lwe-inulin, into ekhuthaza ukumuncwa ngokushesha kwe-calcium emzimbeni.
Okuningi mayelana nokudla kwamathambo anempilo bukela kuvidiyo engezansi:
