Emma Miller
Ọ dị mkpa iri nri ndị nwere calcium na ihe ndị ọzọ na-achọpụta (phosphorus na magnesium) bara uru nke ukwuu maka ọkpụkpụ.
Calcium na-ekere òkè dị ukwuu n'ịkwado ahụike nke sistemu skeletal ahụ. N'ịbụ onye na-eto eto, ahụ na-efunahụ ya dị ntakịrị, ya mere ọ dị mkpa iri nri ndị bara ụba na ya na ihe ndị ọzọ na-achọpụta (phosphorus na magnesium) na vitamin D. Nke a bụ onye ọkachamara n'ihe banyere nri a ma ama bụ Elena Baikova kwuru.
“Ọtụtụ n'ime calcium na-adị mfe mgbari, bụ́ nke na-esi n'afọ banye n'ọbara n'enweghị ihe mgbochi, na-achọta n'ime ngwaahịa mmiri ara ehi gbakere. Ndị a na-agụnye cheese ụlọ, kefir, ngwaahịa mmiri ara ehi fermented, yogọt eke, na cheese. Obere chiiz ga-enwe calcium karịa otu nnukwu ite mmiri ara ehi. Akụ, mkpụrụ, galik, mkpo (agwa, agwa, peas), na ọka ndị dị ka buckwheat, oatmeal, na ọka bali nwekwara ụbara calcium,” ka o kwuru.
Baikova na-ekwukwa na mgbe ị na-akwadebe nri iji mejupụta ihe nchekwa calcium, ị kwesịrị ịṅa ntị na mkpụrụ osisi chia. Na mgbakwunye, obere akụkụ nwere ike ịnwe ọkara nke ihe a chọrọ kwa ụbọchị n'otu oge.
Ihe mgbakwunye ọzọ na salads na isi ihe ọmụmụ nwere ike ịbụ chickpeas. Ọ bụ nke mkpo ọka ma na-aga nke ọma na nri ndị ọzọ. Ọzọkwa, ọ bụ ihe na-edozi ahụ nke ukwuu ma na-enyere aka wulite oke ahụ. Ya mere, ọ bụ ezigbo nhọrọ maka ndị na-egwu egwuregwu.
