Calcium inokosha pakuve nepamuviri, kuitira kuti fetus inogona kuumba, iyo inobatanidzwa mukugadzirwa kwematumbu ese emwana, nzeve uye maziso, maziso nemisungo, nhengo dzomukati, masero emagetsi. Muawa imwe chete, makirogiramu gumi nemakumi matatu emakisikamu kana 300 milligrams pazuva anofanira kupfuura nepasecenta ye fetus, 25 gramu ye calcium inofanira kuwanikwa mumuviri wemwana panguva yekubata nguva kuitira kuti kudzivirira chirwere chakadai se "rickets" -kuputsa kusingaperi kwemapfupa emapfupa emucheche.
Kuti ave nechokwadi chokuti fetus yakagamuchira mishonga yakakwana, inofanira kutanga yega iri mumukadzi ane pamuviri. Calcium inoderedza njodzi yekurasikirwa ne fetus kana kupererwa, inopikisa kuwedzera kwekudzivirira kweropa kune izvo zvinokosha izvo zvine ngozi muupenyu hweamai nevana. Pakuberekwa, mukana wekurasikirwa nekubuda ropa kukuru uye kusati kwapera kuberekwa muchero kunoderera. Calcium inokonzera mamiriro emisungo nemazino emudzimai ane pamuviri, haabvumiri kuti vasiye uye kuputsika, kunokurudzira kukura kwakanaka uye bvudzi rakanaka.
Ndiani anotambura nekushayikwa kwe calcium
Kune rimwe boka revanhu vanotambura nekushayikwa kwe calcium. Chokutanga pane zvose, inosanganisira avo vano:
- ndiani ane uonda;
- kusava nenzara, izvo zvinokonzera kushushikana uye kusuruvara;
- Anoputa;
- kazhinji kurwara, nefivha.
Chiratidzo chechimiro chekushayikwa kwe calcium inorwadza munzvimbo yemapfupa nemajoini, kune "kushambidzwa" kwe calcium kubva kumapfupa emapfupa.
Iko kune zvimwe zviratidzo zvinoratidza kukwana kwe calcium mumuviri wemukadzi ane pamuviri:
- Kukanganiswa kwetsoka kwakanyanya;
- Kuvhara, kuparadzwa uye kuora kwemazino;
- Zvipikiri zvakasununguka ...
Nokuda kwekushandiswa kwema calcium, basa remaviri rinodiwa, uye kana ukanyanyisa nemaitiro ekudzidzira gymnastic, inotungamirira kumarwadzo mumisungo uye mafundo, kuneta, izvo zvingakanganisa maonero emuviri wekalmisi.
Unogona sei kuziva nezvekushaya kwekisikiti?
Mukadzi ane pamuviri anodikanwa kuziva mberi kwekuvapo kwe calcium mumuviri, iyo mapfupa ayo. Kuti uone huwandu hwemaminera emapfupa emafupa, "densitometry" inoshandiswa. Zvadaro mukadzi anogona kuwana digirium yakawanda yegashicium uye yemafupa ake. Iyi nzira inokubvumira kuti uone chirwere chakadaro chemapfupa, nguva refu vasati vaonekwa. Apo kubata kwave kwasvika, chiremba anorayira kuti mukadzi wacho ave nekuongorora kwe ultrasound yemapfupa, ayo akachengeterwa amai nemwana wavo.
Uye zvino, maererano nemigumisiro yekutsvakurudza, chiremba anokwanisa kusarudza calcium-ine mishonga yekurapa kushayikwa kwemaminari mumuviri uye kuzvidzivirira.
Nzira yekuzadza sei kushayikwa kwe calcium?
Mukadzi, paakaziva nezvekuita pamuviri, anotanga kutora micronutrients uye vitamini. Asi iwe unofanirwa kuita izvi usati waita pamuviri, uye apo paanomwisa. Kuti uchengetedze hutano uye nekuda kwekuvandudzwa kwema fetus, unofanirwa kudya zvakakwana zve calcium:
- kune munhu mukuru ichava 500 kana 1000 milligrams pazuva;
- kune amai vanoyamwisa iyi mamiriyoni 2000;
- kumukadzi ane pamuviri ichava mamita 1500.
Kuti uwane kudya kwezuva nezuva kwekamisiyamu iwe unofanirwa kusanganisa mukudya kwako, zvokudya zvinowanikwa mu calcium:
- chiropa cod, mafuta ehove, hove, iyo yakazara mu vitamini D, phosphorus, magnesium, inobatsira muviri kuti udye calcium;
- Mishonga yemakaka: cheese, cottage cheese, mishonga yemiti, mukaka;
- iyo shell, yakadzingwa mukanini inopisa uye yakaiswa muaii poda, mazai yolk;
- miriwo: beet, parsley, celery, maguru, garlic, kabichi;
- chingwa chake;
- majiro nemichero: currants, nuts, cherries, strawberries uye gooseberries.
Paunenge uine pamuviri, unoda kugadzirisa kudya, uchifunga nezvehuwandu hwakawanda hwekudya muzvokudya uye zuva nezuva. Semuenzaniso, ½ pack of cottage cheese (100 kusvika 150 gramu), mazai evha ega kubva 1 kusvika ku5 gramu, michenda miviri ye brynza (50 kusvika 100 gramu), 2 makapu emukaka zvinomwa, izvi zvose zvinopa huwandu hunodiwa hwe calcium mumuviri.
Kuti calcium inakidzwe zvakanaka mumuviri, ultraviolet ichabatsira pano, zvingava zvisingasviki kuvhara pasi pasi pemhepo inopisa yezuva, kuitira kuti huwandu hwakakwana hwevhitamini D huumbwe, kuitira kuti calcium system inonoke mufupa.
Ndezvipi zvekudya zvingagadzirwa nekuda kwekushaya kalisium?
Iwe unogona kuve nokushaikwa kwekamisiyumu, kunyanya nekuda kwemishonga yemakaka - 100 gm e-curd ine 300 mg ye calcium, girazi remukaka rine 300 mg ye calcium, 30 gramu dzegorosi yakaoma ine 250 mg ye calcium. Yoghurts, mukaka wakaderera-mafuta, mamwe mazai emisi ndiyo yakanakisisa inowanika calcium. Iko kunofanirwa kutarirwa mupfungwa kuti mukaka wegorobheri kana chokoleti une mazamu akawanda ehuni mumukaka wenguva dzose, asi ichange iine caloric.
Asi vamwe havadi mazai emishonga, kune zvimwe zvigadzirwa zvinogona kuwedzera kusakwana kwe calcium:
- miriwo yemavara mavara machena - kabichi, mashizha eivhipi mukati mavo ane zvakawanda zve calcium;
- hove yakakonzerwa nemakwenzi nemapfupa, sardine, mapepa akapwanyika. Lentils, sesame, amamondi, broccoli inowanika mishonga ye calcium.
Iwe unogona kuvepo nekushaikwa kwe calcium, nokuda kweizvi unoda kuchinja tsika dzako kuti ive nani. Pakutanga izvi hazvisi nyore, asi kushayikwa kwe calcium kunoda kuti tiende kune zviduku zvishoma.
- Nguva dzose sarudza mukaka sechinwa newaini yakaderera.
- Kana iwe uine nzara, saka pane bhu, se "snack", sarudza yogurt.
- Kubva mumukaka wakaderera-mafuta uye chibereko, gadzirira mabiko ekudiridza mumuromo.
- Wedzera yoghuti kusvika kune michero kana kushandisa mafuta ega yogurt. Panzvimbo pekusava nemafungiro e-mayonnaise uye yekate cream, kuwedzera yogurt kune zvingwa zvitete, zvekuzadza makatekete, mumasese uye saladi, muhovha.
- Tenga marashium-anogadziriswa marashium uye zviyo zvekudya zvokudya zvemanheru, zvinwiwa, zvinowedzera marisiyamu muzvokudya zvezuva nezuva.
- Sarudza zvokudya zvine calcium, zvakashata-mafuta kana zvishoma mumafuta. Izvi hazvideredzeri huwandu hwe calcium, asi zvinobatsira kudzivisa kuverenga, kwete kudiwa mamwe mapaundi.
Unoda kubvisa tsika dzakaipa, sekunwa doro, kusvuta. Kuda kofi, izvi zvose kubva pakushayikwa kwe calcium. Uyezve, kukanganisa kwechiedza che ultraviolet kuchaita kuti kuwedzerwa kwe calcium, kunofanira kuonekwa kakawanda mumugwagwa. Zvose izvi zvichava chiitiko chekufunga nezvechimiro chehupenyu hwako.
Kushaikwa kwe calcium dambudziko rakadaro rinogadziriswa nenzira yakaoma. Zvakakosha kwete kungodya calcium mu mahwendefa, asiwo kusanganisa nekurovedza muviri kunosimbisa masaga. Nzira yakarurama yehupenyu uye kuswedera kunovimbisa mapfupa akasimba uye utano.
Tinochengetera nokuda kwenguva yemberi
Mukadzi ane pamuviri, iwe unoda kunwa makapu maviri ekefir kana mukaka pazuva, udye zvidimbu zvakasiyana zvechizi, 150 gramu yekottage cheese. Zvadaro mumutumbi iwe uchaumba "calcium reserve", yakadaro inokosha 30 gramu, iyo ichadiwa kumwana, mumwedzi mitatu yapfuura asati aberekwa, apo iye achakura.
Muzvokudya zvinosanganisira miriwo, (kunyanya beet, nyemba), michero itsva. Nuts, rye chingwa, brynza, mazai emukaka-munyu. Mishonga yemazuva ano inopa vanaamai kuti vatore ganda reza rakabikwa, mukati mefirimu inofanira kubviswa. Ignor shell in pry frying, wozoikuya mumuchiri, kana kuipira mukopa grinder. Wedzera iyi powdhari kune zvokudya, kuidzikisa uye uigeze pasi nemvura yakachena. Pamucheto wepasipuni unofanira kutora poda iyi uye uidye 2 kana katatu pazuva. Iine 35 kana 38% calcium, kubva pazaii shell calcium inogadzirirwa zvakanaka.
Iye zvino tava kuziva kuti tingagadzirisa sei kushayikwa kwe calcium mumukadzi ane pamuviri. Kuziva kuti zvii zvaunoda kushandisa kuti uwane kukwana mumuviri we calcium, unogona kugadzirira kuberekwa kwemwana ane utano, nekuvandudza utano hwako.