Okuqukethwe
I-calcium yinto ebalulekile yokusebenza okujwayelekile komzimba. Kumuntu omdala uqukethe kusuka ku-2 kg we-calcium, kepha kudinga ukunakekelwa okungapheli nokugcwaliswa kabusha.
Isilinganiso se-calcium yansuku zonke evela kumuntu oneminyaka engu-18 kuya kwengu-50, engahlushwa noma yiziphi izifo ezimbi, cishe i-1000 mg. Ngenkathi intsha, izingane, abesifazane asebekhulile nabakhulelwe le nto idingeka ngobuningi obukhulu.
Kungani sidinga i-calcium:
- ukuqinisa amathambo, imisipha kanye noqwanga
- isikhumba esinempilo
- izipikili eziqinile nezinwele eziqinile
- ukusebenza okuzinzile kohlelo lwe-endocrine
- ukuqiniswa kwezindonga zemikhumbi, ukuzinza kwesigqi senhliziyo
- ukuqiniswa kwesistimu yezinzwa (imiphumela yokwehlisa)
- amandla emizwa yezinzwa yokuthuthukisa ukusebenza kwememori
- qinisa amazinyo, unciphise ingozi yokubola kwamazinyo
Ukudla okuphezulu okungu-10 okunothe nge-calcium
Cabanga ngemikhiqizo enokuqukethwe okuphezulu kwe-calcium, okufanele nakanjani ifake ekudleni kwakho uma ufuna ukugcina amazinyo akho, izinwele, isikhumba, amathambo, amalunga, imisipha, nemithambo yegazi isesimweni esihle kakhulu.
1. Ushizi kanye nemikhiqizo yobisi
Cishe zonke izinhlobo zikashizi ziqukethe i-calcium eningi, kepha amaphesenti aphezulu kudurum. 100 g ushizi weParmesan, cheddar, Emmental, isiDashi iqukethe cishe i-1,000 mg ye-calcium. I-calcium engaphansi koshizi othambile: Adygei, feta, Camembert, iqukethe cishe i-500 mg ye-calcium. Kumele sikhumbule ukuthi ushizi ngumkhiqizo onomsoco, ngakho-ke ukusetshenziswa kwawo ngokweqile kucindezela ukuzuza kwesisindo. Ngaphezu kwalokho, ingaba namafutha amaningi noma ama-lipoprotein. Uma wehlisa isisindo, akufanele usebenzise ngaphezu kwama-gramu angama-50 kashizi onamafutha ngosuku.
Ushizi omuhle ucebile ku-vitamin B. B1 ubuyisela amandla, wandisa ukusebenza kahle. I-B2 ibaluleke kakhulu ezinganeni, ngoba ukushoda kwayo kungaholela ekukhuleni okuhamba kancane. I-B12 ibandakanyekile enqubweni yokwakha amangqamuzana egazi, athwala umoya-mpilo futhi anikeze amandla.
Iqukethe i-calcium eningi neminye imikhiqizo yobisi. Ku-100 amagremu obisi aqukethe i-calcium engu-120 mg, ne-100 g ye-cottage shizi - 165 g ye-calcium. Impushana yobisi iqukethe i-1000 mg ye-calcium nge-100 g yomkhiqizo, ngakho-ke, iphinde ibe ngumhlinzeki omuhle kakhulu walesi sici esiwusizo sokulandelela emzimbeni.
Udinga kangakanani ukudla: 50 g ushizi waseDashi ngosuku, ama-300 g we-cottage shizi noma ama-gramu angama-500 obisi anikela ngama-50% wenani lansuku zonke le-calcium.
2. Isesame
I-sesame engachazwanga iqukethe inani elikhulu le-calcium (1000 mg nge-100 g yomkhiqizo ngamunye). Imbewu yesame evundisiwe ilahlekelwa yingxenye enkulu yamaminerali (60 mg nge-100 g yomkhiqizo), kepha isewukudla okunothe nge-calcium. Imbewu yesame eluhlaza ingathengwa eminyangweni yokudla okunempilo, kungcono ukuthatha umkhiqizo onsundu noma omnyama. I-Sesame izoba yinto enhle kakhulu ekusanhlamvu kwakho kwasekuseni, kepha ungayifaka kumasaladi nakumakhekhe.
Imbewu yeSesame iqukethe i-phytosterol, eqinisa amasosha omzimba, ngakho-ke imbewu yesame izoba wusizo ezinganeni ezichayeke endaweni enolaka. Isebenziseka ikakhulukazi kwabesifazane, ngoba inethonya elihle ohlelweni lwe-genitourinary futhi ngokuvamile ithuthukisa i-libido. ISesame ibalulekile ekwehliseni isisindo ngoba iqukethe sesamin , into esheshisa imetabolism futhi inciphise i-cholesterol eyingozi egazini.
Idliwa kanjani: Amagremu angama-30 embewu yesesame emnyama noma nsundu izohlinzeka ngama-30% wenani lansuku zonke le-calcium.
3. AmaSardadi
I-calcium akuyona inyama yama-sardine, futhi emathanjeni ayo, ngakho-ke kunconywa ukuthi udle ama-sardine asezingeni eliphakeme emafutheni noma emthonjeni wokusabalalisa inhlanzi ngejusi yawo, ngakho-ke amathambo ayethambile. Ama-sardine emafutheni aminyene kakhulu, ngakho-ke akunconywa kubantu abafuna ukunciphisa umzimba, kepha kulo lonke isardadi ngumkhiqizo obalulekile onokuqukethwe okuphezulu kwe-calcium. Izinhlanzi ezi-4 zosayizi ophakathi ziqukethe cishe i-200 mg ye-calcium, okucishe kube ngu-20% wenani lansuku zonke. Vele, ungagcwalisi okujwayelekile kosuku kuphela kuma-sardine.
Ama-sardine agcwele uvithamini B12, futhi aqukethe namaprotheni amaningi awusizo nama-carbohydrate ahamba kancane. Ngenxa yalokhu kuhlanganiswa komzimba kuzotholakala kumkhiqizo, amandla amakhulu wesikhathi eside. Lokhu kuyasiza ngaphambi kokuzivocavoca noma umsebenzi onzima, ngoba kuzokwenzeka isikhathi eside ukukhohlwa ngendlala. Njengoba ama-sardine acebile ku-omega 3, eqinisa uhlelo lwezinhliziyo futhi isekele ukuvimbela isifo senhliziyo.
Udinga kangakanani ukudla: Ama-sardine ama-4 ngosuku azohlinzeka ngama-20% wenani lansuku zonke le-calcium.
4. Ama-alimondi
Kungumkhiqizo onokuqukethwe okuphezulu kwe-calcium: amagremu ayi-100 ama-alimondi amasha, cishe ama-269 mg we-calcium. Ama-alimondi akufanele adle amanani amakhulu ngoba angaba nomthelela omubi emzimbeni ngobuningi obunjalo. Ngaphezu kwalokho, amantongomane angumkhiqizo onomsoco kakhulu. Kodwa-ke, ama-alimondi aqukethe ama-carbohydrate ahamba kancane - okuncane okuncane kwanele ukuthola amandla okusebenza ihora noma ngaphezulu.
Kepha idlanzana lama-alimondi lizogcwalisa ingxenye ebalulekile ye-calcium hhayi kuphela emzimbeni. Kanye nesikhumba esisekela i-calcium, izinwele nezinzipho kwenza uvithamini a nawo oqinisa amathambo futhi uqukethwe ngama-alimondi ngobuningi. Futhi ama-alimondi aqukethe amavithamini B1, B2, B3, B5, B6, B9, ngokuvamile akhulisa ukusebenza kahle, akhuphule amandla futhi anikeze amandla amaningi emzimbeni. Ama-alimondi acebile nge-potassium, evuselela ukusebenza kobuchopho, iqinisa ibhalansi ye-acid-alkaline, ethinta ngokunenzuzo ukubukeka nempilo ejwayelekile.
Idliwa kanjani: Amagremu angama-30 ama-alimondi ngosuku azohlinzeka ngo-10% wenani lansuku zonke le-calcium.
5. Amaqanda enkukhu
Iqanda lezinkukhu, isikhuphasha salo ngumkhiqizo ocebile nge-calcium. Eqinisweni, okuqukethwe okuphezulu kakhulu kwe-calcium egobolondweni lakhe, ngakho-ke abanye abantu bancoma ukuyishaya odakeni futhi kudliwe ngokudla. Kepha sibheka inketho edliwayo ngaphezulu.
Ku-100 g weqanda leqanda iqukethe i-calcium engu-136 mg. Ungamaqanda anomsoco kakhulu (54 kcal), aqukethe ezinye izinto eziningi eziwusizo. Ngaphezu kwalokho, isikhuphasha ngamafutha amahle, ngaphandle kwawo awunakukwazi ukwenza umzimba. Isikhuphasha sibuye sibe novithamini D owakhelwa yilanga ukunganele emzimbeni ngaphandle kokumlimaza. Isikhuphasha sibaluleke kakhulu kubantu abangavamile elangeni. Futhi iqukethe amaphesenti aphezulu kavithamini K, aqinisekisa ukujiya kwegazi okujwayelekile futhi athuthukise ukugaywa kahle kwamaprotheni.
Kodwa-ke, amaprotheni amaqanda aqukethe uhla oluphelele lwama-amino acid adingwa ngumzimba ekwakheni imisipha. Ncoma ukuthi udle okungenani iqanda elilodwa ngosuku ukuze usethe isici esibalulekile sokulandela umkhondo.
Udinga kangakanani ukudla: Amaqanda ama-4 aphelele ahlinzeka nge-calcium engu-10% nsuku zonke.
6. Nginguye
I-Soy ingumkhiqizo ocebile nge-calcium. Ku-100 g kabhontshisi ophekiwe uqukethe u-100-200 mg we-calcium, kepha awukhawuleli amathuba kabhontshisi. I-calcium eningi ikusoya tofu (283 mg / 100 g) namaprotheni esoya, alungele abasubathi, azuze isisindo (363 mg). Kepha noma kufomu elihlanzekile noma epuletini kabhontshisi kungaba ngu-20% wenani lansuku zonke le-calcium, ngakho-ke kunconywa nsuku zonke okungenani ama-200 g. Lo ngumnikazi werekhodi phakathi kwezimbotyi ezinokuqukethwe kwe-calcium.
Ama-carbohydrate kabhontshisi angukudla kwe-bifidobacteria, nayo evimbela ukuvela kwamangqamuzana omdlavuza. I-Soy icebile ku-fiber (ikakhulukazi kwifomu elihlanzekile, elicutshungulwa kancane) kanye nomkhiqizo wekhalori eliphansi kakhulu. Ngakho-ke, ubhontshisi wesoya ufanele abantu abazuza isisindo futhi banciphise isisindo. USoy ubhekiswa “umagazine”- ukudla okunothile izakhi zamaminerali ezahlukahlukene, ngoba i-soy nayo iqopha inani le-magnesium, i-potassium ne-phosphorus.
Ungadla okungakanani: I-100 g tofu noma i-300 g kabhontshisi ngosuku izonikeza ngama-30% wenani lansuku zonke le-calcium.
7. IRhubarb
I-100 g yalesi sitshalo iqukethe i-calcium engu-86 mg. I-Rhubarb ingumkhiqizo ophilile kakhulu onokuqukethwe okuphezulu kwe-calcium, abaningi abangakunaki. Njengeklabishi, ayilahlekelwa yimpahla yayo ngesikhathi sokwelashwa kokushisa. Iwusizo ikakhulukazi ezinganeni nasebusheni abasesigabeni sokukhula, umzimba wabo udinga i-calcium ngobuningi. Ku-100 g we-rhubarb ungama-kcal angama-21 no-4.5 g kuphela wama-carbohydrate, okwenza umkhiqizo uphephe kumuntu, kepha unomsoco omangazayo.
I-Vitamin K, esebenza ubuchopho, ingama-25% wemfuneko yansuku zonke ku-100 g we-rhubarb. I-Rhubarb ibuye ithuthukise ukusebenza kwememori, inokuvikela izifo I-Alzheimer's. Inovithamini A omningi, obambezela inqubo yokufa kwamangqamuzana. Lokhu kusho ukuthi inani elanele lale vithamini linciphisa inqubo yokuguga. Futhi ukusetshenziswa okuvamile kukavithamini A kunciphisa ingozi yomdlavuza.
Udinga kangakanani ukudla: Ama-gramu angama-200 e-rhubarb azohlinzeka nge-15% yenani lansuku zonke le-calcium.
I-lobster (lobster)
Ama-Crustaceans (ama-shrimps, izinkalankala, ama-crayfish) - ukudla okunothe nge-calcium ngenxa yezikhali zabo ze-chitin. Inyama yethenda igcwele izinto ezilusizo zokulandela umkhondo kanti amagremu ayi-100 ama-lobster anama-calcium angu-96 mg (kwamanye ama-crustaceans angaphansi kancane). Lokhu ikhalori eliphansi umkhiqizo ophansi kuma-carbs kepha uphakeme kakhulu ngamaprotheni, ngakho-ke kubhekwa njengokudla.
I-lobster icebile ngezinto ezahlukahlukene zamaminerali, amavithamini amaningi, kufaka phakathi i-PP, K, E ne-A. Ungumthelela omuhle ohlelweni lokuzala lwabesifazane futhi ukhuthaza ukukhiqizwa kwe-testosterone emadodeni. I-lobster ye-Chitin ivame ukusetshenziselwa izimonyo ukunciphisa inqubo yokuguga.
Udinga kangakanani ukudla: Amagremu angama-200 ama-lobster azohlinzeka ngama-20% wenani lansuku zonke le-calcium.
9. Iklabishi (iklabishi)
I-100 g yeklabishi ine-48 mg ye-calcium, okuyinto eningi, inikezwe i- ikhalori eliphansi umkhiqizo. I-calcium iyagezwa iklabishi ngesikhathi sokuphathwa ukushisa, ngakho-ke iklabishi eliphekiwe, elibilisiwe nelibhakiwe kusengumkhiqizo ocebile nge-calcium. Ingadliwa ngobuningi, njengoba iqukethe kuphela ama-carbohydrate ahamba kancane, namaprotheni ezitshalo anempilo.
Iklabishi yi- “Kuhle”. Icebile nge-potassium ne-magnesium futhi iqukethe i-tartronovaya i-asidi etholakala ngokungajwayelekile ekudleni okuvamile: le asidi ivimbela ukuguqulwa kwama-carbohydrate emafutheni. Kwiklabishi kuqukethe uvithamini U ongavamile, owusizo ekuvukeleni kwepheshana lamathumbu. Isibonelo, kuyasiza ukusebenzisa ku-gastritis kanye nesilonda njengoba iklabishi lehlisa i-asidi esiswini.
Udinga kangakanani ukudla: Amagremu angama-200 wekholifulawa ngelanga azohlinzeka ngo-10% wenani lansuku zonke le-calcium.
10. Amakhiwane
100 g amakhiwane ane-35 mg ye-calcium. Amakhiwane nawo abhekwa njenge umagazinengoba icebile ezintweni ezahlukahlukene eziwusizo, kufaka phakathi umkhiqizo onokuqukethwe okuphezulu kwe-calcium. Ayilahli izakhiwo zayo eziwusizo ngisho nangendlela eyomile. Ku-100 g womkhiqizo uqukethe ama-calories angama-54 kuphela, kepha ama-gramu ayi-12 ama-carbohydrate, okwenza amakhiwane abe nomsoco kakhulu, umkhiqizo omuhle. Amakhiwane ayasiza ukuqala ukulahleka kwesisindo ngoba anomphumela we-laxative futhi afinyelela emzimbeni wezinto ezimile eziyingozi. Ngakho-ke, amakhiwane ngokuvamile ayingxenye yemithi ehlukahlukene yokwehlisa isisindo.
Amakhiwane nawo maningi amanzi (83 g) ne-potassium (190 mg), okwenza kungabi lusizo kangako. Njengamagilebhisi nama-walnuts, kunomphumela omuhle ebuchosheni, kuthuthukisa ukusebenza kwememori nempilo ephelele. Ngenxa ye-potassium kunciphisa ubungozi besifo senhliziyo nemithambo yegazi, kunokuvimbela amahlule egazi.
Udinga kangakanani ukudla: Ama-5 amakhiwane azonikela nge-10% yenani lansuku zonke le-calcium.
Bona futhi:
- Ukudla okuphezulu okungu-10 okunokuqukethwe okuphezulu kakhulu kwe-zinc
- Ukudla okuphezulu okungu-10 okuphezulu nge-magnesium
- Ukudla okuphezulu okungu-10 okuphezulu kokuqukethwe kwe-iodine
- Ukudla okuphezulu okungu-10 okunevithamini A ephezulu
वायफळ बडबड या वनस्पतीला आणखी दुसरे कोणते नाव आहे काय?