Imwe nyanzvi yemakemikari Mendeleyev yakataura basa rinokosha rakadaro seCa. Akashanda patafura yake, akanyora kuti yaiva "chimwe chezvinhu zvakakosha pakugadzirisa mararamiro ehupenyu." Zvechokwadi, calcium inochengetedza mwoyo rhythm, inobatanidzwa mune iron metabolism, iyo nzira yekuvhara ropa, inokurudzira kushanda kwemaitiro emagetsi, V endocrine ... Uye inoita basa rinokosha pakuumbwa kwemapfupa nemazino rudiments mumucheche uri mumimba yako. Icho hachisi chinhu chakakodzera kunyatsotarisirwa here?
Chii chinoitika mumuviri?
Apo ganda rinoda calcium, rinotora iro kubva muchitoro chaamai vangu. Uye pasinei nokuti pane zvakakwana zvechikamu ichi kana kwete (kuwedzera kune mazino nemisumari, kusakwanisa kwaro kutaura, kusuruvara, kutya). Uye kuti mwana wako akwana uye hutano hwako hahuna hutambudzwa, panguva yekuzvitakura kurayira kuti usakanganwa nezvemikaka yakabikwa yakabikwa - mavari yekasiyamu ndeyepamusoro, uye zviri nani kuwedzera. Zvinonzwisisika, kana kottage cheese kana yogurt iwe usingatangi kushambidza kofi kana soda (inopindira nekudyiwa kwe calcium!). Asi pane mamwe mavara.
Mvumo yakakosha uye kudzorerwa zvakare
Mukuda kuti usashandise kune michina yemakemikari ne calcium, nutrition inokurudzira kuronga zvakanaka kuronga kugamuchirwa kwezvinhu zvakasikwa, izvo zvatinowana nezvokudya. Zuva rega rega calcium kudya panguva yekuzvitakura is 1200 mg zuva nezuva! Nzira yekubudirira sei? Nyanzvi dzinokurudzira kuenda nenzira iri nyore - kuputsa kugamuchirwa kwemishonga yemakisi mune maitiro mana mukati mezuva. Kuti uite izvi, unofanirwa kuita mhinduro yakakodzera. Somuenzaniso, kudya kwemazuva ekudya, idya magiramu 100 edzimba chechizi (chinyorwa: zviri nani kupinda mumangwanani!), Nenguva yegumi nemasere - chidimbu chechizipa chakaoma, chechingwa - girasi ye yogurt kana kefir, uye usiku kunwa mukombe wemukaka. Zvechokwadi, masupa, rutivi rwezvokudya, nyama nehove zvinofanirawo kuva patafura yako, sekuti, zvechokwadi, zvimwe zvikafu, zvokudya. Nenzira, ivo vanewo calcium! Ichokwadi, pasina zvishoma ... Almonds, hazelnuts, mazuva, maapricko akaomeswa, persimmons, machero - chii chingave chiri nani pane zvinonaka uye ... zvinonyanya kukosha kuti uwanezve chinokanganisa chinhu ?! Handigoni kuzvikumbirira kanomwe pazuva kuti ndidye mishonga yemukaka? Zvinosuruvarisa, nokuti vanobika vakawanda "yummies" (milkshake, cocktail, curd sauce kana pasta nemafuta)! Edzai! Isu tinopawo mharidzo kubva kuna mbuya vedu, avo vakagadzira calcium kubva ... mazai evha. Tora mazai ega, ibudise kubva kumapuroteni uye yolk, bvisa mufirimu wemukati. Bvisai shell uye muipire pane gorofi grinder. Tora pfupfu ye 1/2 pisipuni zuva rimwe, isati yasaswa nejusi. Iyi "mushonga" inotora nzvimbo dzakasiyana-siyana dzemishonga yakabikwa yakabikwa, asi ... hazvivanze ivo!
Kunyanya vitamini D
Chinyanyozivikanwa pamusoro pekuti calcium yakanyatsopindira mu commonwealth ine vitamini D. Wakamboudzwa chakavanzika ichi here? Shandisai ruzivo! Vitamini D inopfuma mune zvegungwa (merulosa, pangasius, saumoni), mazai, bhotela, ruvara rwebhuruvi - tsanidza iwo mumenyu yako! Asi zvokudya chete hazvina kukwana. Chikamu chikuru chevhitamini D chinobudiswa muganda revanhu vari pasi pesimba rezuva. Saka muchikwata nechando vanoedza kufamba zvakawanda uye kubata maira ose. Zvadaro zvose zvinoitwa mumuviri zvichave zvakasikwa.