Calcium ndiyo inonyanya kushandiswa inorganic element yemuviri wedu. Basa rayo rakanaka: calcium inobatsira hutano hwehutano hwemwoyo uye hwekutya, hunobatanidzwa mukuvhara ropa, zvinowanzoita basa rezvinyorwa zve endocrine. Pose pamwe ne phosphorus inoita kuti mapfupa ave akasimba, uye mazino ane utano. Nhamba yakakwana ye calcium inoponesa mukadzi kubva kuosteoporosis. Calcium-phosphorus balance inobatsira kudzivisa zviratidzo zvisingafadzi zvekuenda kumwedzi.
Panzvimbo yekoki
Kuti uite kukashaya kwekasikium - chidimbu chinobatsira cheutano, unogona kuwana chiremba kubva kunechiremba nokuda kwekugadzirira calcium iyo inokutorera iwe. Zvinorayirwa mushure mokumanikidzwa kwehupenyu hwehupenyu hwehupenyu, iyo inosarudza zviri mukati mechikamu ichi mumuviri.
Nhamba ye calcium - inobatsira miviri yehutano, iyo inopinda mumuviri nechikafu - 500 mg chete pazuva, kusanganisira anenge 70% - yemishonga yemisi. Kunyange zvakadaro, kurwisana nekanyanyisa koriori (kubviswa kwemazizi akaoma, ukisi wakasviba, mafuta ekottage cheese) zvakatungamirira kusina kukwana chinhu, saka zvokudya zvekudya zvine calcium zvinodiwa. Sarudza kutevera additives ine calcium ne citric acid - calcium citrate kana calcium amino acid chelate. Nokuda kwekutaridzika kwe calcium mumatumbo, vitamini D inodiwa.Kana vanhu vane mararamiro ectose, zvokudya zvinowedzera zvinongoramba zvisingabviri.
Mishonga ine calcium salts, phosphorus uye vitamini D panguva imwechete (iyo inonyanya kukosha kumunhukadzi) ndiyo chiropa chehove uye chiropa chechipfuwo. Uyewo maruva: gungwa kare, shrimp, lobster, crab, herring, mackerel; mafuta uye yaiwirwa egg yolk.
Mhando zhinji ye phosphorus uye calcium inowanika mumaapuro, mazai ehosi, mahairi, mbeu dzose dzegorosi, makuchu mutsva, mumhando dzose dzekakichi (kunyanya marara, ayo anonyanya kukosha kudya zvokudya zvakasvibirira), mumuchiri wewaini, lettuce, radish (uye mumusoro waro) cottage cheese, white cheese.
Muviri wevakadzi unofanira kugamuchira kusvika ku1 mg mg ye calcium nechingwa - chidimbu chinobatsira zvehutano pazuva - 100 g yekasi rakaoma kana 200 g yezvigadzirwa zvemiti. Kana mukadzi ane utano, ipapo calcium, iyo inopinda mumuviri nechikafu, inokwana kwaari. Asi neasteopenia - kudukura kwepfupa-uye kunyanya osteoporosis, ichi chikamu che calcium hachina kukwana. Pazera remakore ekutanga, vakadzi vanoratidzwa densitometry - chidzidzo chefupa remaminerari. Muchiitiko chekuonekwa kwekushayikwa kwe calcium mumuviri, kugadzirira kwakapiwa rine calcium inorayirwa.
Nekugadzwa kwe-calcium-ine zvinodhaka iwe unoda kuva wakangwarira - calcium inogona kuiswa mune atherosclerotic plaques.
Mapepa haasi kungofadza chete, asi anewo yakawanda yemashizha e-calcium.
Warmed salad
300 g guta rinoshongedza kana Norwegian Salmon
200 gramu emu broccoli
100 g yeholiflower
1/2 tbsp. sesame
5 zvihuta mazai
100 g ye cherry tomato
1 tbsp. bhariamu vhiniga
2 tablespoons maorivhi kana sameamu mafuta
1. Gadzira hove uye broccoli mune kaviri yemoto (iwe unogona kuita panguva imwechete).
2. Gadzira hove mumakumbo (1.5-2 cm), gurai broccoli mu inflorescences.
3. Birai mazai, taurai muhafu.
4. Gadzira "cherry" zvakare.
5. Irosi yaiwanika yehuriflower pane gran duku.
6. Nyaya nevhiniga nemafuta, shandisa mbeu yesame. Kana uchida, iwe unogona kuwedzera celery (nenzira yeuswa uye yakasarudzwa stems), parsley, mamwe maruva.
Kana uchibika mishonga, zvakasiyana-siyana zvehove, nyama, mupunga, shandisa moto - saka zvakanakira zvigadzirwa zvinodzivirirwa.
Zvibereko zvehudhi (inobudirira inobudirira mangwanani-ngwanani)
Maapulo, apricots, machero, kushambidza, peel uye kuvhara, kuchekwa kana kusaswa mu blender uye nguva neyeji yogurt. Gadzirira nemajikiro emadhiro uye black currant.
Saladhi kubva pagungwa kare (chiedza uye vhiki-rich rich supper)
6-8 mashizha akaenzana karoti
1/2 tbsp. semolina
3.5 tbsp. mukaka
1 pack of cottage cheese
3 mazai
1-2 tbsp. breadcrumbs
Munyu, shuga uye mukisi wakasviba - kuravira
1. Gorosi yakanyungudutswa yakanyorova, funganya tomato yakagadzirwa, cucumber, mazai, chibage uye gungwa kare.
2. Finyisa jisi remuoni.
3. Wedzera kariki kuti unyeve.
4. Nyanya uye nguva nemafuta yemafuta kana mayonnaise.