Calcium ndi michere yomwe thupi lathu limafunikira ndipo imapezeka muzakudya zambiri zamasamba. Ndi zinthu ziti zomwe zimatipatsa calcium, koma osati acidifying thupi, tikambirana m'nkhaniyi. Mpaka lero, imodzi mwa magwero abwino kwambiri a calcium ndi kabichi. Masambawa ali otsika oxalates, amene kumabweretsa osauka mayamwidwe. Iyi ndi njira yabwino yosinthira sipinachi, popeza yotsirizirayi imakhala ndi oxalates (ngakhale calcium nawonso). Pafupifupi 8-10 nkhuyu zouma zimakhala ndi calcium yochuluka ngati galasi limodzi la mkaka. Komanso, nkhuyu ndi gwero labwino kwambiri la fiber, iron, ndi potaziyamu. Ma almond ndi gwero lina lofunikira la calcium, komanso magnesium ndi fiber. Kuphatikiza pa kudya mtedza waiwisi, amondi amatha kudyedwa ngati mkaka kapena batala. Sikwashi ya Butternut ndi chinthu chabwino kwambiri mwanjira iliyonse. Ndiwolemera kwambiri mu fiber, vitamini A ndipo imakhala ndi 84 mg ya calcium (10% ya mtengo watsiku ndi tsiku). Chikho chimodzi cha kale chili ndi 94 mg ya calcium yochokera ku zomera, pamodzi ndi magnesium, fiber, chlorophyll, vitamini A, C, ndi iron. Timalimbikitsa kuwonjezera supuni ya mbewu za chia kawiri pa tsiku ku smoothies, oatmeal, saladi, kapena zinthu zophika.
2022-11-11