I-calcium isakhi esidingwa umzimba wethu futhi itholakala ekudleni okuningi kwezitshalo. Hlobo luni lwemikhiqizo esinikeza i-calcium, kuyilapho ingafaki i-asidi emzimbeni, sizoxoxa ngayo kulesi sihloko. Kuze kube namuhla, omunye wemithombo engcono kakhulu ye-calcium iklabishi. Le mifino iqukethe inani eliphansi lama-oxalates, okuholela ekumunceni kabi. Lena enye indlela enhle esikhundleni sesipinashi, njengoba lesi sakamuva sine-oxalates ephezulu (nakuba i-calcium nayo). Cishe amakhiwane omisiwe angu-8-10 aqukethe i-calcium eningi njengengilazi yobisi eyodwa. Ngaphezu kwalokho, amakhiwane awumthombo omuhle kakhulu we-fiber, iron, ne-potassium. Ama-alimondi angomunye umthombo obalulekile we-calcium, kanye ne-magnesium ne-fiber. Ngaphezu kokudla amantongomane aluhlaza, ama-alimondi angadliwa ngendlela yobisi noma ibhotela. I-Butternut squash ingumkhiqizo omuhle ngayo yonke indlela. Inothe kakhulu ku-fiber, uvithamini A futhi iqukethe ama-84 mg we-calcium (u-10% yenani lansuku zonke). Inkomishi eyodwa ye-kale iqukethe u-94 mg we-calcium esekwe ezitshalweni, kanye ne-magnesium, i-fiber, i-chlorophyll, uvithamini A, C, nensimbi. Sincoma ukuthi wengeze isipuni sembewu ye-chia kabili ngosuku kuma-smoothies, i-oatmeal, amasaladi, noma izinto ezibhakiwe.
2022-11-11