Kashiamu wapakati patsiku ndi 1 g. Koma wina amafunikira zambiri, wina amafunikira zochepa. Chilichonse ndi chaumwini ndipo chimadalira msinkhu wanu, kulemera kwanu, thanzi lanu ndi moyo wanu.
Mwachitsanzo, kashiamu wowonjezera amafunikira kwa amayi omwe ali ndi PMS. Miyezo ya Ca imakhala yochepa kwambiri mwa omwe amamwa khofi - Kafeini amatsitsa kwambiri! Mwa njira, khofi ya decaffeinated ndi "wotsutsa" wamphamvu kwambiri wa calcium kuposa khofi wamba.
Komanso, "adani" a calcium ndi nkhawa, maantibayotiki, aspirin ndi aluminiyamu (tcherani khutu ku mbale, musasunge chakudya mu zojambulazo).
Kodi kudziwa kusowa Ca?
Pali mayeso apadera a trace elements. Mukhozanso kuyang'ana mlingo wanu wa vitamini D. Monga lamulo, pamene vitamini D ili yochepa, mlingo wa Ca umachepanso. Palinso zinthu zina zowonjezera:
- spasms minofu;
- kusowa tulo;
- arrhythmia ya mtima (kusokonezeka kwa mtima mungoli);
- misomali yowonongeka;
- kupweteka kwa mafupa;
- hyperactivity;
- kuchepa kwa magazi.
Ndi zinthu ziti zodzaza kusowa kwa Ca?
Ambiri, atasiya mkaka, amadandaula za kusowa kwa calcium mu zakudya - monga tanenera kale, pachabe. Idyani zakudya zambiri zomwe ndizofanana ndi Ca zomwe zili ndi mkaka, ndipo zina zimaziposa!
Zochokera (osati mndandanda wathunthu, ndithudi):
· sesame
masamba obiriwira (sipinachi ndiye mtsogoleri pano)
· nyanja
mtedza (makamaka amondi)
poppy, fulakesi, mpendadzuwa, mbewu za chia
mitundu yosiyanasiyana ya kabichi: broccoli, Beijing, wofiira, woyera
Garlic, leek, wobiriwira anyezi
Amaranth
· Kinoya
Zipatso zouma: masiku, nkhuyu, apricots, zoumba
Tiyeni tikambirane magwero abwino kwambiri a calcium:
Algae - kelp (zam'nyanja), nori, spirulina, kombu, wakame, agar-agar.
100 g yam'nyanja imakhala ndi 800 mpaka 1100 mg ya calcium !!! Ngakhale kuti mkaka - osapitirira 150 mg pa 100 ml!
Kuphatikiza pa kashiamu, mankhwalawa ali ndi ayodini wofunikira, ena amakhala ndi zolemba zake, kotero kuti omwe ali ndi chithokomiro cha chithokomiro ayenera kugwiritsa ntchito algae mosamala kwambiri.
Udzu wam'nyanja uli ndi kukoma kwake, kotero ngati njira yogwiritsira ntchito gwero lodabwitsa la calcium, ndikupangira kupanga supu. Onjezani zouma zouma za nori ku msuzi uliwonse mukawira. Sizidzakhudza kukoma, koma zidzabweretsa phindu.
– madzi
- tofu
- karoti
- masamba aliwonse kulawa
dry nori (kulawa)
Wiritsani masamba mpaka wachifundo, kuwonjezera akanadulidwa tofu, nyanja yamchere, zonunkhira kulawa. Wiritsani mpaka mutatha.
Burokoli ndi gwero lina labwino la calcium. Koma broccoli ili ndi "chinsinsi" chowonjezera - vitamini K, chomwe chimathandiza kuyamwa kwa calcium! Kuonjezera apo, broccoli ili ndi vitamini C wochuluka kawiri kuposa malalanje.
100 g ya broccoli imakhala ndi 30 mg ya calcium. Kuphatikizika kwa supu ya broccoli yokoma kumatha kudzaza zomwe mumafunikira calcium tsiku lililonse.
- 1 broccoli (akhoza kuzizira)
- 30-40 ml ya mkaka wa kokonati
– madzi
- zonunkhira kuti mulawe (curry, oregano, mwa kukoma kwanu)
Wiritsani kapena kuphika broccoli. Puree ndi blender ndi mkaka wa kokonati, pang'onopang'ono kuwonjezera madzi ku kugwirizana komwe mukufuna.
Sesame - Mbeu zosasenda zimakhala ndi Ca kwambiri: ndi peel - 975 mg, wopanda peel - 60 mg pa 100 g. Kuphatikiza pa calcium, ali ndi mafuta ambiri, chitsulo ndi antioxidants. Sesame imachepetsanso mafuta a kolesterolini ndipo ndi gwero la mapuloteni.
Kuti mayamwidwe a calcium azitha kuyamwa bwino, nthangala za sesame zimalimbikitsidwa kuti zilowerere kale kapena zothiriridwa. M'munsimu muli Chinsinsi cha Sesame mkaka. Mkaka umodzi wa mkakawu uli ndi calcium yomwe timadya tsiku lililonse, ndipo kukoma kwake kumafanana ndi halva! Yemwe anayesa Latte Halva adzayamikiradi! 🙂
Zosakaniza pagawo 2:
- masupuni 4 a sesame osawotcha
- 2-3 tsp. uchi/agave syrup/ Jerusalem atitchoku
- vanila, sinamoni - kulawa
- 1,5 makapu madzi
Zilowerereni nthangala za sesame m'madzi kutentha kwapakati kwa mphindi 30 mpaka maola atatu (maola atatu, ndithudi, koma zochepa ndizovomerezeka). Kenako timatsuka.
Timasuntha sesame yoviikidwa mu blender, kuwonjezera zonunkhira ndi uchi / madzi, kutsanulira zonse ndi madzi ndi puree. Okonzeka!
* Ndani sakonda "tinthu" ta mbewu mu chakumwa - mukhoza kupsyinjika.