Ukudla okunothe nge-calcium ngaphandle kobisi
-Delile
- Uhlu lokudla okunothe nge-calcium ngaphandle kobisi
- Imenyu yesampula enokudla okune-calcium ngaphandle kobisi
Ukudla kwe-calcium nsuku zonke kubalulekile ukugcina amazinyo namathambo aqinile, kanye nokwenza ngcono ukusikwa kwemisipha, ukushaya kwenhliziyo nokunciphisa ukucasuka, ngokwesibonelo. Thola ezinye izinzuzo zalomaminerali ku: Calcium.
Ngakho-ke, phakathi nosuku kunconywa ukuthatha cishe i-1,300 mg ye-calcium ngosuku phakathi kweminyaka eyi-9 nengu-18 ubudala, ngenxa yokukhula nokuthuthuka kwamathambo, ngenkathi usumdala, umthamo onconyiwe ngu-1,000 mg ngosuku, okungabaKudliwayo abadliwayo kuphela njenge-vegans kunzima kakhulu ukufinyelela.
Kodwa-ke, i-calcium ayidingi ukuthathwa kuphela ngesimo sobisi noma imikhiqizo yobisi, efana noshizi neyogathi, ikakhulukazi esimweni seziguli ezinokungabekezelelani kwe-lactose noma isifo samathumbu esicasulayo, ngokwesibonelo, njengoba kukhona okunye ukudla okuthi, lapho kufakwe ngobuningi obanele, bayakwazi ukuhlinzeka inani le-calcium yansuku zonke njengama-alimondi. Bona ukuthi ungayisebenzisa kanjani i-almond ye-osteoporosis ku: 5 izinzuzo zezempilo ze-almond.
Uhlu lokudla okunothe nge-calcium ngaphandle kobisi
Ezinye izibonelo ezinhle zokudla komthombo we-calcium ezingenalo ubisi yilezi:
| Umthombo | Inani le-calcium | Umthombo | Inani le-calcium |
| 85 amagremu sardine okusemathinini ngamathambo | 372 mg | ½ inkomishi yama-kale aphekiwe | 90 mg |
| 1 inkomishi alimondi | 332 mg | 1 inkomishi ephekwe i-broccoli | 72 mg |
| 1 inkomishi yamantongomane aseBrazil | 260 mg | Amagremu ayi-100 ewolintshi | 40 mg |
| 1 inkomishi yama-oysters | 226 mg | 140 amagremu kapopo | 35 mg |
| 1 inkomishi ye-rhubarb | 174 mg | 30 amagremu wesinkwa | 32 mg |
| Ama-gramu ayi-85 salmon ekheniwe ngamathambo | 167 mg | Amagremu ayi-120 ethanga | 32 mg |
| 1 inkomishi yengulube nobhontshisi | 138 mg | 70 amagremu wesanqante | 20 mg |
| 1 inkomishi isipinashi esiphekiwe | 138 mg | 140 amagremu e-cherry | 20 mg |
| 1 inkomishi ye-tofu | 130 mg | Amagremu ayi-120 kabhanana | 7 mg |
| 1 inkomishi yamantongomane | 107 mg | 14 amagremu wegciwane likakolweni | 6.4 mg |
Ngokuvamile, kukhona ukulahleka kwe-calcium emanzini okupheka, ngakho-ke kubalulekile ukusebenzisa inani eliphansi lamanzi nesikhathi esifushane kakhulu ngesikhathi kulungiswa lokhu kudla ukuqinisekisa ukuthi i-calcium iyagcinwa. Kodwa-ke, isipinashi noma ubhontshisi, ngokwesibonelo, kufanele kusulwe futhi amanzi okuqala akhishwe ukuqeda into ethile, ebizwa nge-oxalate, eyehlisa amandla omzimba okuthola i-calcium.
Ngaphezu kwalokhu kudla, kunezinye izindlela zokufaka i-calcium ngaphandle kwe-lactose ngokudla okunothiswe nge-calcium, okutholakala kalula ezitolo ezinkulu, njenge-yoghurt yesoya, amakhukhi, okusanhlamvu noma isinkwa, isibonelo, noma ukusebenzisa izithako zokudla ezinconywe ngudokotela wezokudla . Okunye ukudla okunothe nge-calcium yi-caruru, bona izinzuzo lapha.
Buka le vidiyo ukuze ufunde ngokudla okune-calcium eningi nokuthi ungakusebenzisa kanjani ngokufanele:
Imenyu yesampula enokudla okune-calcium ngaphandle kobisi
Isibonelo esihle semenyu enokudla okune-calcium eningi, kepha ngaphandle kobisi, okwazi ukufinyelela kumthamo we-calcium onconyelwe umuntu omdala, uwukuthi:
- Ukudla kwasekuseni: 1 inkomishi yobisi lwe-alimondi ne-1 orange kanye nesinkwa esithosiwe ngejamu lomkhiwane;
- Ukuqoqwa: 1 ubhanana ohambisana namantongomane ama-2 eBrazil;
- Isidlo sasemini: ½ ithini lama-sardine anamathambo ngenkomishi eyi-1 ye-broccoli ephekiwe ne-½ inkomishi yelayisi;
- Isnack: uvithamini wobisi lwe-alimondi onamagremu ayi-100 e-cherry no-140 amagremu kapopo;
- Isidlo sakusihlwa: isobho lesipinashi ngamathanga, izaqathe, amazambane kanye ne-tofu;
- Isidlo sakusihlwa: 1 itiye le-chamomile noma i-jelly e-1 sitrobheli.
Le menyu iqukethe cishe i-1100 mg ye-calcium ngakho-ke yanele ukufeza imithamo yansuku zonke ye-calcium yabantu abadala. Kodwa-ke, imenyu ingashintshwa ukuze ikhethwe ngumuntu ngamunye, esikhundleni sokudla, kusetshenziswa itafula elingenhla njengesethenjwa.
Bona futhi:
- Ukudla oku-3 ukuqinisa amathambo
- Amathiphu ama-4 okuthuthukisa ukumuncwa kweCalcium
- Isengezo se-calcium nevithamini D
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