Amathiphu Wokuthuthukisa ukumuncwa kweCalcium

-Delile

• 1. Vocavoca umzimba njalo
• 2. Nciphisa ukusetshenziswa kasawoti
• 3. Hlala elangeni ekuseni
• 4. Yidla ukudla okunothe nge-calcium
• 5. Hlanganisa kahle ukudla
• 6. Gwema iziphuzo ezine- caffeine

Ukwenza ngcono ukumuncwa kwe-calcium ekhona ekudleni, kunconywa ukuthi uvivinye umzimba, wehlise ukusetshenziswa kasawoti, uvezwe yilanga ekuseni kakhulu futhi uhlanganise ukudla kahle.

Lezi zeluleko zingalandelwa yibo bonke abantu, ikakhulukazi labo abahlushwa i-osteoporosis, i-osteopenia futhi uma kwenzeka kuphuka, izingane, ngoba zisakhula kanye nabesifazane ngesikhathi sokuya esikhathini, ngoba kulesi sikhathi amathambo athanda ukuba buthakathaka.

Amathiphu abamba iqhaza ekumungeni kwe-calcium emzimbeni yile:

1. Vocavoca umzimba njalo

Ukuzivocavoca njengokugijima, amakilasi womdanso wokwakha umzimba, ukuhamba ngezinyawo kanye nebhola likanobhutshuzwayo, kunomthelela ekwandeni kokumunwa yi-calcium ngumzimba ngoba umthelela wokuzivocavoca emathanjeni uvumela ukumuncwa okukhulu kwaleli mineral. Ngaphezu kwalokho, izici ze-hormonal ezibangelwa ukuvivinya umzimba, nazo zifaka isandla ekuqiniseni amathambo.

Kulabo abahlushwa i-osteoporosis, inhloso ekahle ukuhambisana nochwepheshe wezemfundo yomzimba ngoba okunye ukuvivinya umzimba kufanele kugwenywe lapho amathambo asevele ethambile.

2. Nciphisa ukusetshenziswa kasawoti

Usawoti omningi ungadala ukuthi i-calcium isuswe emchameni, ngakho-ke, lapho ufaka usawoti omncane ekudleni, kunokumunca okukhulu kwe-calcium okukhona ekudleni.

Ukuqinisekisa ukunambitheka kokudla, usawoti ungashintshwa ngamakhambi anamakha, njengamaqabunga e-bay, i-oregano, iparsley, i-chives, i-ginger nopelepele, isibonelo.

3. Hlala elangeni ekuseni

Ukuvezwa yilanga cishe imizuzu engama-20 ngesonto, ngaphandle kwesikrini, kuze kube ngu-10 ekuseni kuqinisekisa ukwanda kukavithamini D emzimbeni, into ebalulekile ekumungeni kwe-calcium.

Isenzo sikavithamini D sibaluleke kakhulu ekutholeni i-calcium eyanele emathunjini, ngakho-ke kubalulekile ukusebenzisa ukudla okuqukethe abangaphambi kukavithamini D.

4. Yidla ukudla okunothe nge-calcium

Ukudla okune-calcium eningi njengobisi, ushizi kanye ne-yogurt kufanele kudliwe nsuku zonke ngesidlo sasekuseni noma ukudla okulula. Ngesikhathi sasemini nangesikhathi sokudla kwakusihlwa kubalulekile futhi ukudla ukudla okunothe nge-calcium kusuka emithonjeni yezitshalo njenge-broccoli namaqabunga e-caruru, isibonelo.

Ngaphezu kwalokho, kufanele futhi udle ukudla okufana nezinhlanzi, amaqanda nenyama njengoba kune-vitamin D ekhulisa ukumuncwa kwe-calcium. Bona uhlu lokudla okune-calcium enemithombo ehlukahlukene.

5. Hlanganisa kahle ukudla

Amanye amakhemikhali enza kube nzima ukumunca i-calcium uma edliwa ngasikhathi sinye ngakho-ke akunconywa ukudla ukudla okunothe ngensimbi, njengenyama ebomvu, izikhupha zamaqanda kanye nama-beet esidlweni esifanayo esine-calcium. Okunye ukudla okungafanele kudliwe ngesikhathi esisodwa ubisi lwe-soy, ujusi ne-yogurt, imbewu, amantongomane, ubhontshisi, isipinashi namazambane.

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi ukudla okunothe ngama-oxalic acid, njengesipinashi, i-rui barbel, ubhatata nobhontshisi owomile, ne-phytic, efana ne-bran bran, okusanhlamvu okuhleliwe noma okusanhlamvu okomile, kunokumunca okuphansi kwe-calcium uma kuqhathaniswa nalokho okunothe kuma-carbohydrate .

6. Gwema iziphuzo ezine- caffeine

Iziphuzo ezine-caffeine ezifana nekhofi, itiye elimnyama neziphuzo ezithile ezithambile zinemiphumela yokudonswa komchamo ngakho-ke zandisa ukuqedwa kwe-calcium ngomchamo, ngaphambi kokufakwa emzimbeni.

Buka le vidiyo elandelayo bese ubona amathiphu kadokotela wezokudla wokuthi ungadla kanjani: