John Myers
Calcium inoonekwa sechicherwa chepfupa, asi pamusoro pekuchengetedza skeleton nemeno, inozadzisa mamwe mabasa mazhinji mumuviri. Isu tinotsanangura kuti nei iyo mineral yakakosha uye kuti ndezvipi zvekudya zvaunoshandisa kuvhara zvaunoda zuva nezuva.
Zvokudya zvine calcium
Calcium ndeimwe yezvinonzi zvinhu zvakawanda, izvo zvinoreva kuti mineral iripo neinodarika 50 mg pakg yehuremu hwemuviri. Chitoro checalcium yemunhu chinenge kirogiramu imwe uye 99 muzana iri mumapfupa nemazino. Kana karusiyamu yakawandisa ikadyiwa nechikafu kwenguva yakareba, chipenyu chinodzokera kumashure pane aya matura. Izvi zvinoguma nezvinonzi kuparara kwemapfupa, osteoporosis, iyo inonyanya kubata vanhu vakwegura. Kushaikwa kwecalcium kunogonawo kuva nemimwe mhedzisiro yehutano-inokanganisa hutano, sezvo mineral inobatsira mukushanda kwakajairika kwekugwamba kweropa, simba remetabolism, kutapurirana kwechiratidzo pakati pemaseru etsinga uye digestive enzymes, yakakosha kune yakajairika tsandanyama basa, uye inoita basa mukukamukana kwesero. uye specialization. Zvikonzero zvakakwana zvekushandisa chikafu chine calcium.
Yakawanda Sei Calcium Yaunoda?
Sangano reGermany Society for Nutrition (DGE) rinokurudzira kuti vanhu vakuru vane utano hwakanaka vatore inenge 1000 mg ye calcium kuvhara zvavanoda zuva nezuva. Vanaamai vane pamuviri vari pasi pemakore gumi nemapfumbamwe vanofanira kudya 19 mg panguva yekuzvitakura. Kune vacheche, vana, uye vechidiki, inotevera nhungamiro tsika inoshanda, zvichienderana nezera ravo:
- kusvika kumwedzi mina: 4 mg
- kusvika kumwedzi mina: 12 mg
- kusvika kumakore mana: 4 mg
- kusvika kumakore mana: 7 mg
- kusvika kumakore mana: 10 mg
- kusvika kumakore mana: 13 mg
- kusvika kumakore mana: 19 mg
Vatambi vemakwikwi uye vanorwara kwenguva refu vangada calcium yakawanda uye vanofanira kutsvaga mazano kubva kuna chiremba.
Nzvimbo dzakanakisisa dze calcium
Zvokudya zvakapfuma mu calcium zvinosanganisira mukaka uye zvigadzirwa zvemukaka, miriwo yakasvibirira senge broccoli, chokoreti, uye dzinenge dzese dzakaoma uye dzakapfava cheeses. Mafuta eGouda, Edam, Appenzeller, Emmental, butter cheese, mountain cheese, Gorgonzola, Brie, Limburger, Camembert, Feta, Parmesan & Co. Piramidhi yedu yechikafu inokupa tarisiro yehuwandu hwezvikafu izvi zvaunofanira kunakidzwa nazvo sechikamu chekudya kwakaringana. Kana uchinetseka nelactose kusashivirira uye nokudaro uchifanirwa kudzivirira mukaka kana kudya vegan, mhodzi dzepoppy, rosehip, munyu, miriwo yakaomeswa, zvinonhuwira, almond butter, sesame, bhinzi dzakaomeswa, uye calcium-rich mineral water zvinogona kubatsira kuvhara zvaunoda.
Aya ndiwo mabatsiriro aunoita zvakanyanya kubva mukushandiswa kwechikafu chine calcium
Calcium inobatwa zvakanyanya nemuviri kana iwe ukatevera matipi mashoma. Kubatanidzwa mumapfupa kunongoitika chete kana muviri uinewo vhitamini D yakakwana iripo. High-fiber foods, caffeine, phosphate, uye yakawandisa mapuroteni kudya kunotadzisa kunyura kwecalcium. Izvi zvinoshandawo kune zvekudya zvine oxalic acids serhubarb, beetroot, sipinachi, uye chard. Naizvozvo, zviri nani kunakidzwa nesangweji yechizi manheru negirazi remvura yemaminerari pane mangwanani nekapu yekofi uye gadzira mabikirwo emiriwo casserole ane low-oxalic acid miriwo uye yakawanda yegratin chizi.
