Uhlu lokudla okunothile nge-calcium
-Delile
I-calcium yiminerali ebalulekile yokwenza ngcono ukwakheka kwamathambo namazinyo, ithuthukise amandla emisipha nokuncipha, isize kwinqubo yokuvala igazi nokugcina ibhalansi yegazi le-pH. Ngakho-ke, kubalulekile ukuthi ukudla okunothe nge-calcium kufakwe ekudleni, kube yinani elifanele lansuku zonke elinconywe ngusomsoco.
Okunye kokudla okune-calcium enkulu ubisi, ushizi, isipinashi, isardadi kanye ne-broccoli, ngokwesibonelo. Abantu abane-osteoporosis, noma umlando womndeni we-osteoporosis, kufanele babe nokudla okunothe nge-calcium, kanye nezingane nabesifazane esigabeni sokunqamuka kokuya esikhathini, ukuvimbela izinkinga ezihlobene nezinguquko ze-hormonal nokumuncwa kwe-calcium.
Uhlu lokudla okunothile nge-calcium
Ukudla okunothe nge-calcium kufanele kudliwe nsuku zonke ukuze zonke izinqubo ze-metabolic zenzeke kahle. Okunye kokudla okuyinhloko okunothe nge-calcium kwemvelaphi yezilwane nezitshalo yilezi:
| Inani le-calcium nge-100 g yokudla kwesilwane | |
| I-yogurt enamafutha aphansi | 157 mg |
| I-yoghurt yemvelo | 143 mg |
| Ubisi olunamakhemikhali | 134 mg |
| Ubisi lonke | 123 mg |
| Ubisi oluyimpuphu lonke | 890 mg |
| Ubisi lwezimbuzi | 112 mg |
| Ushizi weRicotta | 253 mg |
| Ushizi weMozzarella | 875 mg |
| Izinhlanzi ezingenasikhumba | 438 mg |
| Imbaza | 56 mg |
| Ama-oysters | 66 mg |
| Inani le-calcium nge-100 g yokudla kwezitshalo | |
| Um-alimondi | 270 mg |
| IBasil | 258 mg |
| Ubhontshisi wesoya ongahluziwe | 250 mg |
| Imbewu yefilakisi | 250 mg |
| Ufulawa weSoy | 206 mg |
| Cress | 133 mg |
| Ichickpea | 114 mg |
| Amantongomane | 105 mg |
| Imbewu yeSesame | 82 mg |
| Amantongomane | 62 mg |
| Dlulisa amagilebhisi | 50 mg |
| Ishadi | 43 mg |
| Isinaphi | 35 mg |
| Isipinashi esiphekiwe | 100 mg |
| Tofu | 130 mg |
| Inathi yaseBrazil | 146 mg |
| Ubhontshisi omnyama ophekiwe | 29 mg |
| Ithena | 38 mg |
| I-broccoli ephekiwe | 42 mg |
| Isiphuzo seSoy | 18 mg |
| Imvubelo kaBrewer | 213 mg |
| Ubhontshisi weSoya | 50 mg |
| Ithanga Elibhakiwe | 26 mg |
Ukudla okunothisiwe kuyindlela enhle yokwengeza ukungena kwe-calcium, ikakhulukazi lapho ukudla okuyimithombo ye-calcium kungangeni ekudleni kwansuku zonke. Ngaphezu kobisi nemikhiqizo yobisi, kukhona okunye ukudla okunothe nge-calcium, njengama-alimondi, amakinati namasardadi, isibonelo. Bheka uhlu lokudla okune-calcium ngaphandle kobisi.
Kunconywe ukuncoma kwe-calcium nsuku zonke
Isincomo se-World Health Organisation ukuthi ukudla nsuku zonke kufinyelela ku-1000 mg ngosuku kumuntu omdala ophilile, kepha leli nani lingahluka ngokuya ngeminyaka yomuntu, indlela aphila ngayo kanye nomlando wezifo emndenini, isibonelo.
Ukwengezwa kwe-calcium kuyalulekwa ezimweni ezikhethekile zokushoda noma ukugula futhi kufanele kunqunywe futhi kuqondiswe ngudokotela we-endocrinologist, udokotela wamathambo noma owondlayo. Bona isibonelo sesengezo se-osteoporosis ku: Isithako se-calcium nevithamini D.
Lapho ukusetshenziswa kwe-calcium kungazihloniphi izincomo zansuku zonke, kungahle kube khona, ngokuhamba kwesikhathi, ukuvela kwezinye izimpawu, njengobuthakathaka emathanjeni, ukuzwela emazinyweni, ukucasuka kanye nokuqaqamba, ngokwesibonelo, kubalulekile iya kudokotela ukuhlonza isimo.ukushoda kwe-calcium nokwengeza noma ukulungiswa ekudleni kungakhonjiswa. Yazi ukuthi ungazibona kanjani izimpawu zokushoda kwe-calcium.
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