Ungakudla kanjani ukudla okunothe nge-calcium ukuqinisekisa amathambo aqinile

-Delile

• Imenyu yokudla ecebile nge-calcium

Ukudla okune-calcium eningi kubalulekile ukuqinisekisa amathambo aqinile futhi anempilo avimbela izifo, njenge-osteoporosis ne-osteopenia, ikakhulukazi kwabesifazane abanomlando womndeni wesifo. ICalcium ibuye isize ukuthuthukisa ikhono lemisipha lokungena futhi ilusizo ekwenzeni ngcono izinga lempilo yomuntu.

Ukulandela ukudla okunothe nge-calcium, ukudla okunjengobisi nemikhiqizo yobisi efana noshizi, iyogathi nebhotela, isibonelo, kufanele kudliwe nsuku zonke.

Amanye amathiphu wokudla ukudla okune-calcium yilawa:

1. Phuza ubisi ngesidlo sasekuseni noma ngaphambi kokulala;
2. Thatha i-yogurt engu-1 ngosuku;
3. Beka ucezu lweshizi lemina ngesinkwa noma ngethosi;
4. Faka ushizi ogayiwe kupasta noshizi omhlophe kumasaladi;
5. Faka ukhilimu omncane kumasobho namasosi;
6. Yidla izithelo ezicebile nge-calcium njengomango, iwolintshi, i-kiwi, ipheya, amagilebhisi, ukuthena kanye ne-blackberry;
7. Njalo dla imifino eluhlaza eluhlaza njengesipinashi kanye ne-broccoli ngoba nayo iyimithombo emihle ye-calcium.

Ukuze uthole izibonelo eziningi zokudla okunothe nge-calcium bheka: Ukudla okunothe nge-calcium.

Ukuze uthole ukuthi yini okungafanele uyidle ukuqinisekisa inani elifanele le-calcium, bheka:

Imenyu yokudla ecebile nge-calcium

Lesi sibonelo semenyu yokudla ecebile nge-calcium siyindlela elula kunoma ngubani ofuna ukukhulisa i-calcium ekudleni kwakhe.

• Ukudla kwasekuseni - Isinkwa esingu-1 saseFrance noshizi weMinas nengilazi yobisi.
• Isidlo sasemini - I-tofu iyisitshulu nelayisi nesipinashi okuphekwe ngoshizi ogayiwe. Okwe-dessert, amagilebhisi.
• Isidlo sasemini - iyogathi yemvelo ene-granola, amajikijolo amnyama nokuhambisana nomango nejusi le-orange.
• Isidlo sakusihlwa - ama-sardine athosiwe namazambane abhakiwe ne-broccoli enongwe ngamafutha omnqumo. Ipheya le-dessert.

Ukudla i-calcium ngokudla kwezitshalo kuyisu elibaluleke kakhulu kubantu abangabekezeleli ushukela wobisi, i-lactose, noma nje abangathandi ukunambitheka kobisi nezithako zalo. Kodwa-ke, lokhu kudla futhi kunama-oxalate noma ama-phytates okuvimbela ukumuncwa kwe-iron futhi, ngakho-ke, kubalulekile ukwehluka ngemithombo yokudla ye-calcium. Ukuze ufunde kabanzi mayelana nokuthi ungakhuphula kanjani ukumuncwa kwe-calcium bheka: amathiphu ama-4 okuthuthukisa ukumuncwa kwe-calcium.

Bona futhi:

• Ukudla okunothe nge-calcium ngaphandle kobisi
• Ukudla Kwamathambo
• Isengezo se-calcium nevithamini D