Calcium yevana: zuva nezuva
Ropa rinofanira kugamuchira 500-1000 mg ye calcium zuva. Kana iyo calcium muzvokudya nemuviri isingakwanisi, mapfupa anobva aine brittle, skeleton yakasvibiswa, mazino akanganisa, mamiriro emidziyo yeropa inoshanduka, ropa coagulability inoderedzwa. Kuwedzera kwekamisiyumu haisi ngozi, ichocho pamwe nemugove chakanyanyiswa kubva mumuviri.
Kunyanya vanoda calcium kuvakadzi vane pamuviri, saka vanaamai vanouya vanorayirwa kudya cottage cheese nehove katatu pavhiki. Vana vacheche vanogamuchira calcium pamwe nemukaka wamai, kunyange zvazvo mari yacho yakawanda - pamasikati pazuva vanogamuchira 240-300 mg, asi vanongodarika 66% chete. Vana vanavo vari kugovera zvokudya, vanogamuchira nemukaka mazamu kusvika 400 mg ye calcium zuva, kubva kwavanoshandisa anenge 50%. Pachine mwedzi 4-5, muviri wevana unoda maitiro uye zviyo, zvine calcium.
Ndezvipi zvokudya zvine calcium?
Nezera, vana vanoita sevasingafariri zvinhu zvekuita. Usaora mwoyo. Kana mwana asingadi mazai emishonga, zvinokosha kuti uise mukati mokudya kwevana mazai, maruva, hove, nuts, oatmeal uye zvibereko zvakaomeswa.
Mukuwedzera, zvakakosha kuti chikafu chemwana chiine phosphorus, calcium salt uye vitamini D. Izvi zvinowanikwa muhove, nyama yemombe uye yehove, mazai yolk (cheese) uye bhotela.
Vose calcium uye phosphorus zvinowanikwa mumakuckoro matsva, maruva, marudzi mazhinji echechi, cottage cheese, mazai ehosi, maapuro, lettuce, celery, radish.
Kana mwana ari kurwara kune calcium kana kusakosha kwechikamu ichi mumuviri, zvinokurudzirwa kutora zvinodhaka zvine carbonate kana calcium citrate, zvichabatsira kuchengetedza huwandu hwakakwana hwe calcium muropa. Rubatsiro uye zvimwe zvekudya zvinodhaka kana zvinodhaka zvinodhaka. Imwe yemishonga inonyanyozivikanwa - "Calcium D3 Nycomed", ine ine yakakwana kusanganiswa kwe vitamini D3 uye calcium. Inofanira kurangarirwa kuti mushonga wacho unotorwa mushure mekudya, uye kwete usati wapedza kudya.
Zvokudya zvakapfuma uye zvakasiyana-siyana zvinopa mwana izvo zvakakosha zve calcium, zvakakosha kumuviri wake unokura.