Emma Miller
Kunyanzelekile ukuba utye ukutya okutyebileyo kwi-calcium kunye nezinye izinto ezilandelwayo (i-phosphorus kunye ne-magnesium) eziluncedo kakhulu kumathambo.
I-calcium idlala indima enkulu ekugcineni impilo yenkqubo yamathambo omzimba. Ngokukhula, umzimba ulahlekelwa ngaphantsi kwawo, ngoko ke kunyanzelekile ukuba utye ukutya okutyebileyo kuyo kunye nezinye izinto ezilandelwayo (i-phosphorus kunye ne-magnesium) kunye ne-vitamin D. Oku kwaxelelwa ngu-Elena Baikova wezondlo ezidumileyo.
“Uninzi lwe<em>calcium egaywa lula, ephuma esiswini iye egazini ngaphandle kokuphazanyiswa, ifumaneka kwiimveliso zobisi ezivundisiweyo. Ezi ziquka i-cottage cheese, i-kefir, iimveliso zobisi ezivundisiweyo, i-yogurt yendalo kunye neeshizi. Iqhekeza elincinci letshizi liya kuba ne-calcium eninzi kunejagi enkulu yobisi. Amandongomane, iimbewu, ikonofile, iimbotyi (iimbotyi, iimbotyi, iiertyisi), kunye neesiriyeli ezifana nebhaki, ioatmeal, nerhasi nazo zinecalcium eninzi,” utshilo.
U-Baikova uthi kwakhona xa ulungiselela ukutya ukuze uzalise i-calcium reserves, kufuneka ubeke ingqalelo kwimbewu ye-chia. Ukongeza, isahlulo esincinci sinokuqulatha isiqingatha semfuno yemihla ngemihla kanye.
Olunye ukongeza kwiisaladi kunye nezifundo eziphambili zinokuba yi-chickpeas. Yeembotyi kwaye ihamba kakuhle nokunye ukutya. Ngaphezu koko, kunomsoco kakhulu kwaye kunceda ukwakha ubunzima bemisipha. Ke ngoko, lukhetho olufanelekileyo kwabo badlala imidlalo.
