Umbuzo odume kakhulu walabo abadla ukudla kwezitshalo uphathelene namaprotheni - kungenzeka yini, ngokunikela ngokudla okuvela ezilwaneni, ukwanelisa isidingo somzimba samaprotheni? Ngamanye amagama, ingabe imithombo ye-calcium esekwe ezitshalweni iyasebenza? Ngishicilele impendulo kuyo ezinyangeni ezimbalwa ezedlule.
Umbuzo wesibili othandwa kakhulu umayelana ne-calcium. “Awuluphuzi ubisi futhi awuwudli imikhiqizo yobisi – kodwa kuthiwani nge-calcium, ngoba ayikho enye indawo ongayisa kuyo?” Lena enye inganekwane, futhi, njengoba kwavela, sekuyisikhathi eside ichithwa ngempumelelo ososayensi. Ngokumangalisayo, ubisi lunomphumela ophambene - lubhubhisa amathambo futhi lwandise ingozi yokulimala okukhulu. Kodwa ungayitholaphi le mineral ebalulekile, uma ungaphuzi ubisi futhi ungadli eminye imikhiqizo esekelwe kuyo? Impendulo ilula - ukudla kwezitshalo okunokuqukethwe okuphezulu kwe-calcium kuyosiza.
Iqiniso ukuthi hhayi kuphela inani le-calcium edliwayo elibaluleke kakhulu empilweni yethambo, kepha nokuthi ingakanani i-calcium ngenxa yezizathu ezahlukahlukene (imikhuba yokudla, indlela yokuphila, isimo sezempilo ngokomthetho) esigezwa emzimbeni. Kusemandleni ethu ukulawula lezi zinto nokunciphisa ukulahleka kwale macronutrient.
Cishe yonke i-calcium esemzimbeni igxile emathanjeni. Inani elincane litholakala egazini futhi libhekele imisebenzi ebalulekile njengokuncipha kwemisipha, ukugcina ukushaya kwenhliziyo nokudlulisa imizwa yezinzwa.
Silahlekelwa yi-calcium egazini njalo ngomchamo, umjuluko nendle. Umzimba ungakhokha lokhu kulahleka ngengxenye ye-calcium emathanjeni bese uboleka ekudleni. Kulapha lapho abantu abathathe isinqumo sokukhetha ukukhetha ukudla imifino babhekene nalo mbuzo - ukudla kokutshala okuqukethe i-calcium.
Amathambo abhujiswa njalo futhi ayakhiwa kabusha. Kubantu abangaphansi kweminyaka engama-30, amathambo avuselelwa ngamandla kakhulu kunokuba abhujiswa. Ngemuva kweminyaka engama-30, isimo siyashintsha kancane kancane: ziqala ukonakala ngokushesha kunokululama. Ukulahlekelwa i-calcium eningi kakhulu emathanjeni kungaholela ekutheni ithambo libe buthakathaka ngisho nokukhula kwamathambo.
Kunezici eziningi ezithinta ukulahleka kwe-calcium ngumzimba:
- Ukudla okunamaphrotheni amaningi kwandisa ukukhishwa kwe-calcium emzimbeni ngomchamo. Amaprotheni avela emikhiqizweni yezilwane asheshisa ukuphuma kwe-calcium ngaphezu kwamaprotheni avela ekudleni kwezitshalo. Lokhu kungase kube esinye sezizathu zokuthi kungani abantu abadla imifino (okusekelwe ezitshalweni ezicebile nge-calcium) bavame ukuba namathambo aqinile kunalabo abadla inyama.
- Ukudla noma ukudla okuvamile okune-sodium eningi (ushizi onzima futhi othambile; inyama ebhemayo; inhlanzi ekheniwe, inyama nemifino uma usawoti usetshenziswa njengesilondolozi; ukudla kwasolwandle okuphekwe ngosawoti ongeziwe; amantongomane othosiwe; amasobho asheshayo; ama-bouillon cubes; ama-chips) kwandisa ukuphuma i-calcium emchameni.
- I-Caffeine, etholakala kakhulu etiyeni nasekhofini, bese kuthi ngezinga elincane kushokoledi nakwezinye izinhlungu zokuphungula ubuhlungu, isheshisa ukukhishwa kwe-calcium emchameni. Ngaphezu kwalokho, ngokwezifundo ezintsha zakwamanye amazwe, abesifazane abaphuza izinkomishi eziningana zekhofi ngosuku (3-4) ngesikhathi sokunqamuka kokuya esikhathini nasebudaleni basengozini yokubona ukwanda kokuthamba kwamathambo, futhi “bazi kangcono” i-osteoporosis.
- 4. Ukubhema kuholela ekulahlekelweni okukhulu kwe-calcium. Lokhu ikakhulukazi kungenxa yokwehla kwezinga lama-hormone abesifazane ocansini emzimbeni - ama-estrogens. Ukuntuleka kwabo akuyona indlela engcono kakhulu yokwazi izicubu zamathambo ukumunca i-calcium.
Ziningi izinto ezifaka isandla ekubuyiselweni kohlelo lwamathambo:
- Ukuzivocavoca umzimba kungenye yezinto ezibaluleke kakhulu ekugcineni impilo yethambo.
- Ukuvezwa yilanga kuthuthukisa ukukhiqizwa kwehomoni u-vitamin D emzimbeni, obalulekile ekwakheni amathambo.
- Ukudla okunothe ngezithelo, imifino, namakhambi kusiza ukugcina i-calcium emathanjeni. I-calcium evela emithonjeni yezitshalo, ikakhulukazi imifino eluhlaza kanye nemidumba, ibalulekile ekwakheni amathambo.
I-calcium ekudleni kwezitshalo akuyona neze i-utopia, njengoba kungase kubonakale kubantu abakholelwa ukuthi okuwukuphela komthombo obalulekile wale macronutrient imikhiqizo yobisi. Ukuthola i-calcium ezitshalweni akunzima kangako.
Futhi ngaphandle kwalokho, ngokuvamile, emikhiqizweni yezitshalo, okuqukethwe kwe-calcium akukona nje kuphela okuphansi kunokudla kwemvelaphi yezilwane, kodwa futhi kuphakeme. Acebile ngobhontshisi wesoya, i-bok choy, i-broccoli, i-kale, i-bok choy, imifino ye-collard, imifino yesinaphi, imbewu yesesame, ubisi lwamantongomane, i-broccoli, i-okra, ama-alimondi, ubhontshisi nokunye ukudla okuningi. Funda lolu hlu oluningiliziwe futhi uzokwazi impendulo yombuzo wokuthi yiziphi izitshalo eziqukethe i-calcium:
- I-Browncol (kale) (1 inkomishi * iqukethe ama-milligram ayi-180 we-calcium)
Ososayensi bakhombisile ukuthi i-calcium "yendabuko" evela ku-browncol imuncwa kangcono kakhulu kune-calcium "umsuka wobisi".
- Imifino yeCollard (1 inkomishi - ngaphezulu kwama-350 mg)
Ungamangala ukuthola ukuthi kune-calcium eningi enkomishini ye-kale kunenkomishi yobisi!
- I-Turnip Greens (1 inkomishi - 250 mg)
Imvamisa, izitsha zethiphu (ikakhulukazi imifino yetheniphu) zinconywa ngochwepheshe kubantu abane-osteoporosis ne-osteochondrosis ukuthi babe yibo abakhulu ekudleni kwabo. Isizathu salokhu siyinkomba eqinile yezinga le-calcium ekubunjweni.
- Tahini (2 wezipuni - 130 mg)
Enye ibhonasi ye-grease sesame seed paste ukusebenziseka kalula kokudla. ITahini yanele nje ukusabalalisa uthosi, kanti ne-calcium isephaketheni lakho.
- Ubisi lwe-hemp (1 inkomishi - 460 mg)
Amaprotheni, i-calcium, ama-amino acid abalulekile ayi-9 - ubisi lwe-hemp lungaziqhayisa ngalokhu.
- Amafutha e-almond (2 wezipuni - 85 mg)
Empeleni, akubalulekanga kangako ukuthi yini ezovela ekudleni kwakho - amantongomane, ubisi noma uwoyela we-alimondi. Kubalulekile ukuthi ngaphezu kwe-calcium, lo mkhiqizo uqukethe i-magnesium ne-fiber eningi.
- Soy (1 inkomishi - 175 mg)
I-Soy iyiphrotheni yemifino kanye nesitshalo esicebile nge-calcium. Gcina lokhu engqondweni lapho unquma ukuthi yini ongayifaka esikhundleni senyama nemikhiqizo yobisi.
- I-Broccoli (1 inkomishi - 95 mg)
Ngaphezu kwebhonasi eqinile embonweni we-calcium, i-broccoli inesibonakaliso esibaluleke ngokulinganayo se-vitamin C ekubunjweni kwayo (iklabishi linokuphindwe kabili kunamawolintshi).
- I-fennel eluhlaza (i-1 tuber ephakathi - 115 mg)
I-Fennel cishe ayinakho ukuphikisana (ngaphandle kokungabekezelelani ngakunye), ngaphezu kwalokho, iqukethe ingxenye eqinile yamavithamini B (B1, B2, B3, B5, B6, B9).
- Amajikijolo (1 inkomishi - 40 mg)
Abesifazane kufanele bengeze amajikijolo ekudleni kwabo hhayi kuphela ngenxa yokuhlangana kwe-calcium ne-magnesium, kodwa futhi ngoba leli berry likhulula izimpawu ze-PMS nokunqamuka kokuya esikhathini.
- IBlackcurrant (1 inkomishi - 62 mg)
IBlack currant ibizwa ngokuthi yiqhawe phakathi kwamajikijolo ngokwevithamini C.
- Amawolintshi (1 iwolintshi - 50-60 mg)
I-osteoporosis inegama lesibili - i-bone scurvy. Amawolintshi, acebile hhayi kuphela ku-vitamin C, kepha nakwi-calcium, ayindlela enhle kakhulu yokuvikela izifo ezihlangene.
- Amabhilikosi omisiwe (1/2 indebe - 35 mg)
Amabhilikosi omisiwe abhekwa njengomkhiqizo owusizo, ngoba aqukethe usawoti we-calcium omningi kakhulu kune-sodium.
- Amakhiwane (1/2 indebe - 120 mg)
Ungathandi ukudla njenge-dessert yetiye, engeza kwisaladi ngamakhambi, noma i-oatmeal. Vele ungayinaki, ngoba uhhafu wengcosana yamakhiwane uqukethe i-calcium eningi kunengilazi yobisi.
- Izinsuku (1/2 indebe - 35 mg)
Uma ufuna hhayi kuphela ukudla okutshalwe ezitshalweni ezine-calcium eningi, kepha nokudla okunganelisa indlala yakho ngasikhathi sinye, bheka izinsuku.
- I-artichoke (1 i-artichoke ephakathi - 55 mg)
Ukumbiwa phansi kwezicubu zethambo nokuqiniswa kwayo yilokho i-artichoke ebidume ngakho kusukela ezinsukwini zaseGibhithe lasendulo.
- Ubhontshisi we-Adzuki (1 inkomishi - 65 mg)
Ubhontshisi we-Adzuki ubizwa ngokuthi yi-superfood yaseJapan ngoba izithelo zawo aziqukethe i-calcium kuphela, eyigugu emathanjeni, kodwa futhi iwumthombo omuhle kakhulu wamaprotheni yemifino.
- Ubhontshisi ojwayelekile (1 inkomishi - 125 mg)
I-100g kabhontshisi omhlophe iqukethe cishe i-20% yenani lansuku zonke le-calcium. Kepha kubaluleke kakhulu ukuthi le midumba nayo ine-magnesium. I-calcium ne-magnesium ihamba phambili kwimpilo yethu yethambo.
- I-amaranth (1 inkomishi - 275 mg)
Kumbuzo othi “Iziphi izitshalo ezine-calcium eningi”, ezimweni eziningi, enye yezokuqala oyizwayo i-amaranth. Kodwa-ke, i-amaranth ingomunye wabaphethe amarekhodi ngokuya ngokuqukethwe kwe-calcium kuphela. Amaqabunga awo aqukethe inani elikhulu lamavithamini namaminerali.
- Izaqathe (200 gr - 60 mg)
Ochwepheshe baqinisekisa ukuthi, ngokungafani nobisi, i-calcium evela kuzaqathe imuncwa ngomlomo.
Imfuneko yansuku zonke yomzimba ye-calcium ngama-milligram ayi-1000.
Imithombo:
Ukudla Tracker
I-Vegetarian Resource Group
IKomidi Labadokotela
* Inkomishi iyunithi yokukala elingana namamililitha angama-250