Micah Stanley
Calcium imapezeka muzakudya zambiri, osati mkaka ndi mkaka wokha. Mudzapeza mndandanda wa zakudya zokhala ndi kashiamu komanso chitsanzo cha zakudya za tsiku limodzi ndi zakudya zamagulu zomwe zimakupatsirani calcium yokwanira.
Zakudya zokhala ndi calcium: mndandanda
Chofunikira cha tsiku ndi tsiku cha calcium, kuphatikizapo malire a chitetezo, ndi 1000 mg pa wamkulu - kaya wamng'ono, wamkulu, woyembekezera, kapena woyamwitsa. Achinyamata okha ndi omwe amalimbikitsidwa 1200 mg patsiku.
Pamndandanda wathu, mupeza zakudya zofunika kwambiri zokhala ndi calcium kuchokera ku mbewu. Ngati mumaphatikiza izi nthawi zonse muzakudya zanu, mudzakhala ndi calcium yokwanira ngakhale mutadya zakudya zamasamba zokha.
Pamndandanda womwe uli pansipa, tapereka kashiamu pagawo lililonse osati pa 100 g. Ngati palibe chomwe chikutchulidwa, ndi calcium yomwe ili m'zakudya zosaphika komanso zatsopano.
Kashiamu woperekedwa ndi, ndithudi, mtengo wamtengo wapatali wa mawonekedwe ovuta, popeza zakudya zomwe zili muzakudya zachilengedwe zimasinthasintha nthawi zonse.
Kuphatikiza pa ufa wobiriwira womwe watchulidwa kale pamndandanda womwe uli pamwambapa, ufa wa masamba a dandelion, ufa wa broccoli, ufa wa broccoli, ufa wa parsley, ndi zina zambiri. Zitha kusakanikirana mosavuta ndi kugwedeza kapena smoothies kapena ngakhale mu timadziti ndi zovala za saladi, ndipo motere amapereka gawo laling'ono la calcium m'njira yosaoneka bwino kwambiri.
Chitsanzo cha dongosolo lazakudya za vegan ndi zakudya zokhala ndi calcium
Zakudya zomwe tafotokozazi zitha kuphatikizidwa muzakudya monga momwe zilili m'munsimu. Inde, mukhoza kudya zakudya zina ngati mukufuna. Ngati mukufuna maphikidwe athanzi okhala ndi calcium, ndiye omasuka kupita ku gawo lathu la maphikidwe kapena njira yathu yophikira ya YouTube, pomwe wophika wathu wa vegan Ben akuwonetsani maphikidwe okoma.
Malangizo a kadzutsa
Muesli (opangidwa ndi oat flakes kapena gluten-free flakes monga momwe amafunira) ndi zipatso zouma ndi mtedza - ngati angafune - zipatso zatsopano. Kusakaniza ndi madzi a masika okhala ndi calcium kapena mkaka wa amondi.
Zoonadi, ngati musankha mkaka wina wa zomera (mkaka wa soya, mkaka wa oat, kapena mkaka wa mpunga) womwe umakhala ndi calcium, calcium mu muesli idzawonjezeka kwambiri.
Monga chotupitsa
Maswiti obiriwira a zipatso zobiriwira, batala wa amondi ndi magalamu 1 a masamba obiriwira (monga letesi wa nkhosa, pak choi, letesi, kapena zofananira nazo) ndi 100 g parsley - onjezerani ufa wa udzu, ufa wa ng'ombe, ufa wa nettle kapena ufa wa moringa ngati mukufuna. Ngati mudya 20 g ya ufa wa moringa tsiku lonse lokha, mudzalandira gawo la 10 mg la calcium, lomwe limagwirizana ndi gawo limodzi mwa magawo asanu a zofunikira za tsiku ndi tsiku. Pankhani ya ufa wa nettle tsamba, 200 g ndi yokwanira pa kashiamu iyi.
Chakudya chanu chamasana chikhoza kuwoneka chonchi
- Saladi yopangidwa kuchokera ku 50 g letesi ndi 20 g rocket kapena 50 g cress
- Masamba 200 ga pamwamba masamba
- 2 tbsp mtedza wodulidwa
- Quinoa yopangidwa kuchokera ku 50g ya quinoa youma pa munthu
- Nkhumba 50 g
A mchere
Kumwa chokoleti chopangidwa kuchokera ku mkaka wa amondi (sakanizani mkaka wa amondi ndi cocoa ufa (wosatsekemera!))
Monga chotupitsa china
Kagawo kakang'ono ka keke wopangidwa kuchokera ku mtedza, ma almond, njere za poppy, zipatso zouma, gawo lina la trail mix, kapena mkaka wa sesame.
Zomalizazi zakonzedwa motere: Sakanizani 10 g sesame ndi 250 mg madzi ndi 4 mpaka 5 madeti (kapena kulawa) mu blender kwa mphindi 2 - 3. Ngati mkaka ndi wokhuthala kwambiri kwa inu, mutha kungowonjezera madzi ndi madeti ochulukirapo kapena zotsekemera zina.
Chakudya chamadzulo
2 magawo a mkate wa amaranth wokhala ndi hummus ndi lunguzi
Kuchulukitsa bioavailability ndi kuyamwa kwa calcium
Ngakhale simunadye lunguzi, mutha kupeza calcium yopitilira 1000 mg ndi dongosolo lazakudya lomwe lili pamwambapa. M'nkhani yathu, yomwe ikufotokoza momwe mungakwaniritsire zosowa zanu za calcium popanda mkaka, mukhoza kuwerenga zomwe mungayang'anenso kuti muwonjezere bioavailability wa calcium yomwe ili muzakudya zokhala ndi kashiamu kapena kuonjezera kuyamwa.
Phatikizani zakudya zokhala ndi kashiamu wambiri ndi zowonjezera za calcium
Ngati masiku ena simukutsimikiza kuti mwadya zakudya zokhala ndi calcium yokwanira, mutha kugwiritsanso ntchito zakudya zokhala ndi calcium, monga B. Sango sea coral.
Mlingo watsiku ndi tsiku wa Sango sea coral umakupatsani pafupifupi. 550 mg ya calcium ndipo nthawi yomweyo magnesium mu chiŵerengero choyenera (pafupifupi 240 mg).
Monga tafotokozera pamwambapa, ngakhale ndi zakumwa zochokera ku zomera mukhoza kusankha zomwe zimapindula ndi organic calcium. Pamenepa, calcium imachokera ku algae wolemera kwambiri wa calcium ndipo motero imakhala yopezeka kwambiri. Komabe, chifukwa cha lamulo latsopano, zakumwazi sizingakhalenso ndi ufa wa algae ngati ndi zakumwa za organic.
Popeza zakumwa zamtundu wamtundu wamba nthawi zambiri zimakhala ndi zowonjezera zosafunikira (zokometsera, zokometsera, shuga, ndi zina), tikukulangizani kuti mulimbikitse zakumwa za organic ndi calcium nokha kapena kutenga kashiamu popanda zakumwa izi.
Alga yokhala ndi calcium (Lithothamnium calcareum) makamaka tsopano ikupezeka ngati chakudya chowonjezera - mu makapisozi kapena ngati ufa.
Zakudya zina zonse zokhala ndi calcium ndi ufa wa udzu, ndere, kapena ufa wa zomera zobiriwira zomwe tazitchula pamwambapa, monga ufa wa nettle leaf kapena ufa wa moringa.
