Kodi calcium ndi chiyani ndipo chifukwa chiyani timafunikira?
Nthawi zambiri ana amaphunzitsidwa kumwa mkaka wa ng'ombe ndi kudya mkaka kuti akule wamkulu ndi wamphamvu. Izi zikufotokozedwa ndi mfundo yakuti mkaka uli ndi calcium yambiri, yomwe ndi yofunikira pa thanzi la mafupa.
“Tsiku lililonse timataya calcium kudzera pakhungu, zikhadabo, tsitsi, thukuta, mkodzo ndi ndowe,” inatero bungwe la British National Osteoporosis Foundation (NOF). “Ndicho chifukwa chake kuli kofunika kupeza kashiamu wokwanira kuchokera ku chakudya chimene timadya. Tikapanda kupeza kashiamu, thupi limayamba kuichotsa m'mafupa athu. Izi zikachitika kaŵirikaŵiri, mafupawo amakhala ofooka ndi ophwanyika.” Zizindikiro za kuchepa kwa calcium zimaphatikizapo colic m'miyendo, minyewa ya minofu ndi kutsika kwamphamvu. Kuchuluka kwa calcium m'thupi kungayambitse matenda osowa kwambiri omwe amadziwika kuti hypercalcemia. Zizindikiro za hypercalcemia zingaphatikizepo ludzu lambiri, kukodza, kufooka kwa minofu ndi mafupa.
Malinga ndi NOF, amayi osakwana zaka 50 amafunikira pafupifupi 1000 mg ya calcium patsiku, ndipo amayi achikulire kuposa 1200 mg. Kuperewera kwa calcium kumakhala kofala makamaka kwa amayi omwe asiya kusamba komanso osiya kusamba, kotero kuti chiwerengero chovomerezeka ndi chachikulu kwa okalamba. NOF imanena kuti malingalirowo ndi osiyana pang'ono kwa amuna: mpaka zaka 70 - 1000 mg, ndipo pambuyo pa 71 - 1200 mg.
Kodi mungapeze calcium pazakudya zochokera ku zomera?
Malinga ndi Komiti ya Madokotala a Responsible Medicine, yomwe ili ndi akatswiri azachipatala a 150, gwero labwino kwambiri la calcium si mkaka, koma masamba akuda ndi nyemba.
"Broccoli, Brussels zikumera, kale, kale, mpiru, chard ndi masamba ena ali ndi calcium yambiri yomwe imatha kuyamwa komanso zakudya zina zopindulitsa. Kupatulapo ndi sipinachi, yomwe imakhala ndi calcium yambiri, koma imayamwa bwino, "atero madokotala.
Mkaka wa ng'ombe ndi mkaka wina uli ndi kashiamu, koma ubwino wa mkaka ukhoza kupitirira kuvulaza komwe kungakhalepo. "Zamkaka zimakhala ndi calcium, koma zimakhala ndi mapuloteni ambiri a nyama, shuga, mafuta, cholesterol, mahomoni, ndi mankhwala osokoneza bongo," adatero madokotala.
Komanso, madokotala amakhulupirira kuti calcium imasungidwa bwino m’thupi ngati munthu achita zolimbitsa thupi.
Magwero a Vegan a Calcium
1. Mkaka wa soya
Mkaka wa soya ndi gwero labwino kwambiri la calcium. "Milingo ya calcium muzakudya zamkaka ndi yofanana ndi kuchuluka kwa calcium mu zakumwa zathu za soya, yoghurts ndi mchere. Chifukwa chake, mankhwala athu a soya okhala ndi calcium ndi njira yabwino yosinthira mkaka, "akutero Alpro wopanga mkaka wa soya patsamba lake.
2. Tofu
Monga mkaka wa soya, tofu amapangidwa kuchokera ku soya ndipo ndi gwero labwino la calcium. 200 magalamu a tofu amatha kukhala ndi 861 mg ya calcium. Kuphatikiza apo, tofu imakhala ndi magnesium yambiri, yomwe ndi yofunikanso kwa mafupa olimba.
3. Burokoli
Broccoli ilinso ndi mapuloteni, chitsulo, magnesium ndi potaziyamu. Kafukufuku wasonyeza kuti kumwa broccoli wowotchera nthawi zonse kumachepetsa chiopsezo cha matenda amtima mwa kuchepetsa kuchuluka kwa cholesterol m'thupi.
4. Tempe
Tempeh ili ndi mavitamini ndi mchere wambiri, kuphatikizapo mapuloteni, iron, ndi calcium. Tempeh imatengedwa kuti ndi imodzi mwazakudya zopatsa thanzi kwambiri padziko lapansi. Ndi chinthu chotupitsa, chifukwa chake chimakhala ndi mayamwidwe apamwamba a michere.
5. Mtengo wa amondi
Ma almond ndi mtedza wokhala ndi calcium kwambiri. 30 magalamu a amondi ali ndi 8% ya calcium yomwe ikulimbikitsidwa tsiku lililonse.
6. Madzi a lalanje
Madzi a Orange amakhala ndi calcium yambiri. Kapu ya madzi a lalanje imakhala ndi 300 mg ya calcium pa galasi.
7. Madeti
Madeti ali ndi antioxidants, fiber ndi calcium. Nkhuyu zouma zimakhala ndi calcium yambiri kuposa zipatso zina zouma. Nkhuyu 10 zouma zapakati zimakhala ndi 136 mg ya calcium.
8. Nkhuku
Kapu imodzi ya nandolo yophika imakhala ndi calcium yoposa 100 mg. Nkhuku zilinso ndi mavitamini ndi mchere wambiri, kuphatikizapo potaziyamu, chitsulo, magnesium, ndi mapuloteni.
9. Mbeu za poppy
Mbeu za poppy, monga chia ndi sesame, zimakhala ndi calcium yambiri. Supuni imodzi (1 magalamu) ya njere za poppy imakhala ndi 9% yazomwe zimalimbikitsidwa tsiku lililonse. Mbeu za sesame zili ndi 13% ya mtengo wake watsiku ndi tsiku.
Yana Dotsenko
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