Mwamwayi, mkaka ndi nyama si gwero lokha la calcium. Chodabwitsa n'chakuti ngakhale zipatso zimatha kupereka mchere wokwanira. Timapereka chisankho cha zipatso khumi zolemera mu calcium, popeza kudya zomwezo tsiku lililonse kumatopa msanga. Timasintha zipatso zokoma ndi zowutsa mudyo, timadya pazakudya zamadzulo kapena kugwiritsa ntchito mchere.
Malalanje ndi tangerines
43 mg wa calcium kuchokera pazakudya zovomerezeka zatsiku ndi tsiku za 1000 mpaka 2000 mg! Musaiwale kuti zipatso za citrus zilinso ndi vitamini C, zomwe zimawapangitsa kukhala apamwamba kwambiri pakati pa zipatso za zipatso.
Zouma
Kukoma kwa zokometsera ndi 5mg calcium pa 100g kutumikira. Kusankha koyenera kwa oyenda, okwera njinga komanso ngati chokhwasula-khwasula chathanzi.
kiwi
Zipatso za m'madera otentha zimaonedwa kuti ndizomwe zimapatsa achinyamata. Kiwi ili ndi 34 mg ya calcium pa 100 g kutumikira.
Tsiku zipatso
Zakudya zokoma ndi 15mg wa calcium pa kuluma.
Nkhuyu zouma
Ndi imodzi mwa magwero abwino kwambiri a calcium pakati pa zipatso. Tangoganizani kuti galasi lili ndi 241 mg wa calcium, kapena 13 mg mu chipatso chilichonse. Motero, nkhuyu zouma zoŵerengeka chabe zimatha kuthetsa vuto lopeza kashiamu wokwanira.
rhubarb
Chochititsa chidwi - mu 1947, khoti la New York linagamula kuti rhubarb si masamba, koma chipatso. Koma ngakhale zitadziwika, galasi la chipatsochi lili ndi 348 mg ya calcium.
peyala wamtengo wapatali
Imatengedwa osati zokoma zachilendo, komanso muli 58 mg wa calcium mu chipatso chilichonse.
maula
Mankhwala odziwika bwino a m'matumbo amakhala ndi calcium yokwana 75 mg pagalasi.
Mabulosi
Izi sizinthu zomwe zimakhala zosavuta kuzipeza m'masitolo akuluakulu. Ndizomvetsa chisoni, chifukwa imakhala ndi 55 mg ya calcium mu galasi imodzi.
Kumquat
Zipatso zonunkhira zokhala ndi mavitamini A ndi C ambiri zilinso ndi calcium yambiri. A weniweni quintessence mphamvu.
Powonjezera kuchuluka kwa zipatso muzakudya zatsiku ndi tsiku, mupeza zinthu zonse zofunika kutsatira ndi ma antioxidants. Chizoloŵezi chodyera bwino chidzasunga mafupa ndi mano athanzi, ndi misomali yokongola ndi tsitsi. Koma chakudya chochuluka mu zipatso chimapindulitsa m’mbali zonse.