Mazino ane utano, misumiso yakasimba, vhudzi refu uye kusavapo kwezvirwere zvepfupa ndizvo zviratidzo zvikuru zvekudya kwemuviri wekasa. Nekudaro, kushayikwa kwese kweiyo mineral kunotungamirira kumatambudziko makuru ehutano. Zvinoratidzirwa kuti kushayikwa kwe calcium kunogumbura kwete kwete pfupa chete, asiwo kune manyawi, endocrine uye kubuda kwemhepo. Nenzira yekuti, kuzadza chiyero chemaminerari iyi zviri nyore nekubatsirwa kwezvokudya zvakasarudzwa zvakanaka. Tinokupa iwe-zvinotapira zvinomwe zvinokwana calcium yakawanda.
Dairy rizi, mabhanga echesi ...
Munzvimbo inokudzwa yekutanga - michina yekurairi. Isu tose kubva pauduku tinoziva kuti unoda kunwa mukaka, nokuti ine zvakawanda zve calcium, izvo zvinodiwa kuti pfupa riwedzere. Asi, zvinoshanduka, mukaka uri kure nemudzidzi wechirangaridzo muhuwandu hweCa pakati pehanzvadzi dzechiedza. Chiratidzo chakasimba chinogona kuzvirumbidza zvakaoma chechi - inenge 1000 mg ne100 magamu emugadzirwa. Kuenzanisa, iyi ndiyo tsika yezuva nezuva kune munhu mukuru.
Kunyorera! Vana vane makore pasi pemakore 8 vanoda 800 mg yeKa, uye kubva 9 kusvika 18 - 1,300 mg. Asi kazhinji kaccium inodiwa kuvakadzi vane pamuviri - anenge 2000 mg pazuva.
Mukuwedzera, nekuda kwezvakagadzirwa nelactose mumakiti emisi, calcium inokurumidza kukurumidza uye iri nani. Imwe pfungwa inokosha: pasi pezvakakora zve "mukaka", iyo yakasimudza zvinyorwa zve Ca in it.
Zvinyoro-mbeu-rekodhi vadzidzisi
Imwe mhare muhuwandu hwekalidhi muhutano hwayo inogona kunzi mbeu dzepoppy nesame. Muna 100 gm ya poppy, inenge 1500 mg yaCa, uye nesame - 975 mg. Panzvimbo yechipiri yepamusoro-soro yedu, zvishamiso izvi-mbeu dzaingova nokuti dzakaoma zvikuru kuisa mukudya kwezuva nezuva mune zvakakwana. Asi vanogona kuva chinhu chinonyanya kukosha che calcium munguva yekudya kana kushingaira kwakatsanya.
Vose-zviponesi zvezviyo
Gorosi inotora nzvimbo yechitatu inokudzwa mudura rwedu. Ichokwadi, kwete zvose zvigadzirwa zvegorosi zvinogona kuzvirumbidza nehuwandu hweCa. Yakawanda yacho iri mubazi - inenge 900 mg ne100 magamu. Zvinosuruvarisa, hapana calcium muupfu wepamusoro-soro, uye naizvozvo sarudza zvese zvingwa zvezviyo uye upfu hwakakwana.
Strong nutlet
Kana iwe uchida kukanganwa nezvekushayikwa kwe calcium kamwechete kwenguva dzose, saka zvinotofanira kupinda muzvokudya zvako zvezuva nezuva nut snack. Kunyanya kunopiwa maarondi, umo calcium ndiyo yakawanda-260 mg. Mazinga eBrazilian, cashews, walnuts nemisidhari yemisidhari zvakakosha pane menyu uye mamwe mavitamini nemaminerari. Ivo vakapfuma mu magnesium, phosphorus, potasium, iron. Mukuwedzera, mafuta akakwirira anokonzerwa nemiti anokurudzira kuwedzerwa kunyorera kwe calcium.
Green Healer
Greens nemishonga ndeimwe imwe nzvimbo inoshamisa yeCaus digestible. Kunyanya kazhinji kashicium iri mumashizha e lettuce uye dandelion, dill, basil, sipinashi, parsley. Uye mukati mekupedzisira, huwandu hwayo hwakareba kupfuura, semuenzaniso, mumukaka - 245 mg.
Kunyorera! Mafuta akanaka emiriwo uye yogurt yakashata-mafuta inobatsira pakuwedzera kudya kwe calcium. Saka, sarudza mafiriji aya akawanda.
Kabichi hazviitiki chaizvo
Izvozvo zvinotevera, zvine calcium yakawanda-kabichi. Zvakanakira kuti zvikwereti zvakanyanya zveCa zvinoratidzika kune zvese zvezvirimwa izvi. Especially useful are Peking and cauliflower, broccoli. Asiwo mahedheni edu evelochoknaya runako nehuwandu hwe calcium inenge isingasviki kwavari. Nokudaro, usazvirambe iwe sauerkraut inofarira muchando, apo muviri unoda zvikuru vitamini C uye Ca.
Inobatsira soybean
Miti wezvinomera zvose anoziva nezvekubatsira kwe soy. Ndiko kusina kwezvinhu zvekudya mukati mekudya izvo zvinowedzera huwandu hwakawanda hweproteiniti, iyo isiri yakaderera mumhando kune yakafanana yemhuka yakabva. Mukuwedzera, soybea ane mavitamini akawanda uye amaminera, kusanganisira calcium. Kunyanya high level ye Ca mu soy cheese - tofu. Asi kubatsirwa kukuru kwezvinhu zve soy ndezvekuti vane zvakawanda zvevhitamini D, pasina iyo iyo calcium inenge isina kugadzirwa.