Zamkatimu
Sizinthu zamkaka zokha zomwe zili ndi calcium yambiri. Munthu amatha kupeza kuchuluka kwa mchere wofunikirawu ndi zinthu zina: chizolowezi cha tsiku ndi tsiku cha munthu wamkulu ndi 1000-1200 mg (potengera zaka)
Zakudya 10 Zapamwamba Kwambiri za calcium
Mawang'anga - ndi nkhokwe ya vitamini C komanso calcium. Kuchuluka kwake mu chipatso chimodzi ndi 65mg. Mutha kungodya saladi wa lalanje kapena zipatso, sip madzi a lalanje, kapena kudya mchere wa lalanje.
Zamasamba zamasamba - Kutsogolera kuzinthu za calcium (100g / 135mg), kotero kuti mkaka siwoyenera kwa iwo pankhaniyi. Ndikoyenera kusamala makamaka kabichi ("kale") kabichi, yomwe ilinso gwero la mavitamini C, K ndi provitamin A.
Kinoya - "chikhalidwe cha pseudo-grain", chomwe Aaziteki ankachiwona chopatulika chifukwa cha mankhwala ake. Muzochita zake zonse, ili pafupi ndi mkaka, choncho ndiyofunikira pazakudya zamasamba ndi zamasamba.
Zonunkhira zouma - tchire, katsabola, timbewu tonunkhira, thyme, basil, marjoram, oregano ndi zitsamba zina sizimangowonjezera kununkhira ndi kulawa kwa mbale, komanso zimapatsa calcium thupi lathu kuchuluka. Pangani chizolowezi chophika bwino ndi zonunkhira.
Sipinachi ndi chard yaku Switzerland - masamba othandiza kwambiri, ndipo ali ndi (sipinachi -91mg, chard -51mg) Mchere woyamba wa anthu ndi calcium. Onjezerani ku saladi, mbale zosiyanasiyana, ndipo pangani ma smoothies obiriwira kuchokera mwa iwo.
Mafuta amadzimadzi amakhala ndi calcium - 225 mg! Ndiwothandiza kwambiri polimbana ndi atherosclerosis komanso njira zotupa mthupi. Imagwira pakuphika monga zokometsera saladi, maphunziro oyamba. Mutha kupanga zakudya zonunkhira ndi mchere kuchokera pamenepo. Itha kuwonjezeredwa ku smoothies ndi timadziti.
Mitundu - Pafupifupi 13 peresenti ya calcium imapezeka pafupifupi nyemba zonse, makamaka nyemba zakuda (130mg) ndi nyemba zoyera (240mg). Nyemba zimayenda bwino ndi masamba ena ndipo zimakhudza kuthamanga kwa magazi, zimathandiza kuti shuga azikhala bwino.
Dandelion - osalemera mu calcium kuposa mkaka - 187mg. Saladi yathanzi komanso yokoma imapangidwa kuchokera kumasamba a chomera ichi. Amadziwika kuti ndi antioxidant wamphamvu, diuretic, komanso wobwezeretsa chiwindi.
amaranth - chomera chodabwitsa pazinthu zake zothandiza ndipo chimakhala ndi pafupifupi 18% ya calcium. Zokwanira kuphika masamba ndi maphunziro oyamba. Makamaka othandiza ngati calcium "wogulitsa" akamaphika kuphatikiza mpunga.
Mbeu za Sesame - index yawo ya calcium ndi 975mg! Zomwe, mosakayikira, zimakondweretsa aliyense amene wasankha kusiya kugwiritsa ntchito chakudya chanyama. Amatha kuwonjezeredwa ku timadziti, katundu wophika, saladi.
Mkaka kapena calcium kuchokera ku Zomera Zam'munda?
Zatsimikiziridwa kale mwasayansi kuti ndere, masamba "obiriwira" masamba, nyemba, mbewu zosiyanasiyana zamafuta, zipatso zouma, ndi zipatso ndizomwe zimagayidwa mosavuta. Ndipo kokha malo otsiriza, malinga ndi zomwe zili mu mcherewu, zimakhala ndi mkaka. Ngati algae calcium - 1380 mg, ndiye mu yogurt ndi mkaka - 120 mg. Komanso, malinga ndi ziwerengero, m'mayiko omwe amamwa mkaka wambiri muzakudya (Sweden, Finland, Netherlands, Switzerland), anthu omwe ali ndi matenda osteoporosis amapezeka nthawi zambiri. Iwo likukhalira kuti mkaka kuti tifulumizane isanayambike matenda.