Chifukwa chiyani zomera zili ndi thanzi labwino kuposa mkaka wamafupa. Zomera 20 zopangira calcium
 

Funso lodziwika bwino kwa iwo omwe amadya zakudya zamasamba limakhudza mapuloteni - kodi ndizotheka, potaya chakudya choyambira nyama, kuti thupi likwaniritse zosowa za protein? Mwanjira ina, kodi zopangira calcium ndizothandiza? Ndinafalitsa yankho lake miyezi ingapo yapitayo.

Funso lachiwiri lodziwika kwambiri ndi la calcium. "Simumamwa mkaka komanso simudya mkaka - koma bwanji za calcium, chifukwa palibe kwina komwe mungatengere?" Iyi ndi nthano ina, ndipo, monga momwe zinakhalira, zakhala zikuthetsedwa bwino ndi asayansi. Chodabwitsa n'chakuti mkaka uli ndi zotsatira zosiyana - umawononga mafupa ndikuwonjezera chiopsezo cha kuvulala kwakukulu. Koma mungapeze kuti mchere wofunikira, ngati osamwa mkaka komanso osadya zinthu zina zochokera pamenepo? Yankho lake ndi losavuta - zakudya za zomera zomwe zili ndi calcium yambiri zidzathandiza.

Chowonadi ndi chakuti sikuti kashiamu yekha yemwe amadyedwa ndikofunikira kwambiri pa thanzi la mafupa, komanso kuchuluka kwa calcium chifukwa cha zifukwa zosiyanasiyana (zizolowezi zamadyedwe, moyo, thanzi) zimatsukidwa kunja kwa thupi. Zili m'manja mwathu kuwongolera zinthuzi ndikuchepetsa kutayika kwa macronutrient awa.

Pafupifupi calcium yonse mthupi imadzaza m'mafupa. Kuchepa pang'ono kumapezeka m'magazi ndipo ndiomwe amachititsa ntchito zofunika kwambiri monga kupindika kwa minofu, kupitiriza kugunda kwa mtima ndikupatsitsa zikhumbo zamitsempha.

Nthawi zambiri timataya calcium m'magazi kudzera mumkodzo, thukuta, ndi ndowe. Thupi limatha kulipira kutayika kumeneku ndi gawo la calcium m'mafupa ndikubwereka kuzakudya. Apa ndipomwe anthu omwe asankha kupanga chisankho chodyera zamasamba akukumana ndi funso - chomwe chimadya zakudya zomwe zili ndi calcium.

 

Mafupa akuwonongeka nthawi zonse ndikumangidwanso. Mwa anthu ochepera zaka 30, mafupa amasinthidwa mwamphamvu kuposa momwe amawonongekera. Pambuyo pazaka 30, zinthu zikusintha pang'onopang'ono: amayamba kuwonongeka msanga kuposa momwe amachira. Kutaya kashiamu wambiri m'mafupa kumatha kubweretsa kufooka kwakukulu ngakhale kukulira kufooka kwa mafupa.

Zambiri zimakhudza kutayika kwa calcium ndi thupi:

  1. Zakudya zomanga thupi zomanga thupi zimawonjezera kutuluka kwa kashiamu m'thupi mumkodzo. Mapuloteni ochokera ku nyama amathandizira kuti calcium itulutsidwe kwambiri kuposa mapuloteni ochokera kuzakudya. Ichi chikhoza kukhala chimodzi mwa zifukwa zomwe odyetsera zamasamba (zochokera ku zomera zokhala ndi calcium) amakonda kukhala ndi mafupa amphamvu kuposa odya nyama.
  2. Zakudya kapena kudya pafupipafupi wokhala ndi sodium wochuluka (tchizi wolimba ndi wofewa; nyama zosuta; nsomba zamzitini, nyama ndi ndiwo zamasamba ngati mchere umagwiritsidwa ntchito ngati chosungira; nsomba zophika ndi mchere wowonjezera; mtedza wokazinga; msuzi wapompopompo; ma bouillon cubes; tchipisi) zimawonjezera kutuluka calcium mumkodzo.
  3. Caffeine, yomwe imapezeka kwambiri mu tiyi ndi khofi, komanso pang'ono mu chokoleti ndi ululu wina, imathandizira kutulutsa kashiamu mumkodzo. Kuphatikiza apo, malinga ndi kafukufuku wina wakunja, azimayi omwe amamwa makapu angapo a khofi patsiku (3-4) panthawi yoleka kusamba ndi ukalamba amakhala pachiwopsezo chakuzindikira kufooka kwa mafupa, komanso "kudziwa bwino" kufooka kwa mafupa.
  4. 4. Kusuta kumabweretsa kuchepa kwakukulu kwa calcium. Izi zimachitika makamaka chifukwa cha kuchepa kwa mahomoni achikazi mthupi - ma estrogens. Kulephera kwawo si njira yabwino kwambiri yothandizira kuti mafupa alowetse calcium.

Zinthu zingapo zomwe zimathandizira kubwezeretsa mafupa:

  1. Kuchita masewera olimbitsa thupi ndichimodzi mwazinthu zofunika kwambiri pakukhalitsa wathanzi.
  2. Kuwala kwa dzuwa kumalimbikitsa kupanga kwa vitamini D m'thupi, lomwe ndilofunikira pomanga mafupa.
  3. Chakudya chodzaza ndi zipatso, ndiwo zamasamba, ndi zitsamba chimathandiza kusunga calcium m'mafupa. Calcium yochokera kuzomera, makamaka masamba obiriwira ndi nyemba, ndizofunikira pomanga mafupa.

Calcium muzakudya zamasamba siwodziwika bwino, chifukwa zingawonekere kwa anthu omwe amakhulupirira kuti gwero lokhalo la macronutrient ndi mkaka. Kupeza kashiamu muzomera sikovuta.

Ndipo pambali, nthawi zambiri, muzomera, zomwe zili ndi kashiamu sizotsika kwambiri kuposa zakudya za nyama, komanso zapamwamba. Ali ndi soya, bok choy, broccoli, kale, bok choy, masamba a collard, mpiru, nthanga za sesame, mkaka wa nati, broccoli, therere, amondi, nyemba, ndi zakudya zina zambiri. Phunzirani mwatsatanetsatane mndandandawu ndipo mudziwa yankho la funso lomwe zomera zili ndi calcium:

  1. Browncol (kale) (1 chikho * chili ndi mamiligalamu 180 a calcium)

    Asayansi awonetsa kuti calcium "mbadwa" yochokera ku browncol imayamwa bwino kwambiri kuposa calcium "yoyambira mkaka".

  2. Maluwa a Collard (1 chikho - kupitirira 350 mg)

    Mungadabwe kumva kuti mumakapu ya kale pali calcium yambiri kuposa kapu ya mkaka!

  3. Turnip Greens (1 chikho - 250 mg)

    Nthawi zambiri, mbale zampiru (makamaka masamba a mpiru) amalimbikitsidwa ndi akatswiri kuti anthu omwe ali ndi kufooka kwa mafupa ndi osteochondrosis akhale omwe amadya kwambiri. Chifukwa cha ichi ndi chisonyezo chokhazikika cha mulingo wa calcium mu kapangidwe kake.

  4. Tahini (supuni 2 - 130 mg)

    Bonasi ina ya mafuta a zitsamba phala phala ndi chomasuka aphatikizidwe mu zakudya. Tahini ndikokwanira kufalikira pa toast, ndipo calcium ili mthumba lanu.

  5. Hemp mkaka (1 chikho - 460 mg)

    Mapuloteni, calcium, 9 ofunikira amino acid - mkaka wa hemp ungadzitamande za izi.

  6. Mafuta a amondi (supuni 2 - 85 mg)

    Momwemonso, sizofunikira kwenikweni pazomwe mungadye - mtedza, mkaka kapena mafuta amondi. Ndikofunika kuti kuwonjezera pa calcium, mankhwalawa ali ndi magnesium yambiri ndi fiber.

  7. Soy (1 chikho - 175 mg)

    Soya ndi mapuloteni a masamba komanso chomera chomwe chili ndi calcium yambiri. Kumbukirani izi posankha zomwe mungalowe m'malo mwa nyama ndi mkaka.

  8. Broccoli (1 chikho - 95 mg)

    Kuphatikiza pa bonasi yolimba pamalingaliro a calcium, broccoli ili ndi chizindikiritso chofunikira kwambiri cha vitamini C momwe imapangidwira (kabichi ili ndi zochulukirapo zowirikiza kuposa malalanje).

  9. Fennel yaiwisi (1 sing'anga tuber - 115 mg)

    Fennel alibe zotsutsana (kupatula kusagwirizana), komanso, ili ndi gawo lolimba la mavitamini B (B1, B2, B3, B5, B6, B9).

  10. Mabulosi akuda (1 chikho - 40 mg)

    Amayi ayenera kuwonjezera mabulosi akuda pazakudya zawo osati kokha chifukwa cha calcium ndi magnesium, komanso chifukwa mabulosi awa amachepetsa zizindikiritso za PMS ndi kusamba.

  11. Blackcurrant (1 chikho - 62 mg)

    Black currant amatchedwa ngwazi pakati pa zipatso za vitamini C.

  12. Malalanje (1 lalanje - 50-60 mg)

    Osteoporosis ali ndi dzina lachiwiri - fupa la m'mimba. Malalanje, omwe ali ndi vitamini C wokha komanso calcium, ndiye njira yabwino kwambiri yopewera matenda olumikizana.

  13. Ma apricot owuma (1/2 chikho - 35 mg)

    Ma apricot owuma amawerengedwa kuti ndi othandiza, chifukwa amakhala ndi mchere wambiri wa calcium kuposa sodium.

  14. Nkhuyu (1/2 chikho - 120 mg)

    Musakonde kudya monga mchere wa tiyi, onjezerani saladi ndi zitsamba, kapena oatmeal. Osangonyalanyaza, chifukwa theka la nkhuyu lili ndi calcium yambiri kuposa kapu yamkaka.

  15. Madeti (1/2 chikho - 35 mg)

    Ngati simukufuna zakudya zokhazokha zokhala ndi calcium yokwanira, komanso zakudya zomwe zingakwaniritse njala yanu nthawi yomweyo, yang'anani masiku.

  16. Atitchoku (1 atitchoku - 55 mg)

    Kuchepetsa mchere wa mafupa ndikulimbitsa kwake ndi komwe atitchoku amadziwika kuyambira masiku a Egypt wakale.

  17. Nyemba za Adzuki (1 chikho - 65 mg)

    Nyemba za Adzuki zimatchedwa chakudya chapamwamba kwambiri ku Japan chifukwa zipatso zake zimakhala ndi calcium yokha, yomwe ndi yamtengo wapatali m'mafupa, komanso ndi gwero labwino kwambiri la mapuloteni a masamba.

  18. Nyemba wamba (1 chikho - 125 mg)

    100g nyemba zoyera zili ndi pafupifupi 20% yamtengo wapatali wa calcium tsiku lililonse. Koma ndikofunika kwambiri kuti nyemba izi zilinso ndi magnesium. Calcium ndi magnesium zili patsogolo pa thanzi lathu la mafupa.

  19. Amaranth (1 chikho - 275 mg)

    Kwa funso "Ndi mbeu ziti zomwe zili ndi calcium yambiri", nthawi zambiri, imodzi mwazoyamba kumva ndi amaranth. Komabe, amaranth ndi m'modzi mwa omwe amakhala ndi mbiri ya calcium yokha. Masamba ake ali ndi mavitamini ndi mchere wambiri.

  20. Kaloti (200 gr - 60 mg)

    Akatswiri amatsimikizira kuti, mosiyana ndi mkaka, calcium yochokera ku kaloti imayamwa pafupifupi pakamwa.

Chofunikira cha tsiku ndi tsiku cha calcium ndi mamiligalamu 1000.

Sources:

Chakudya Tracker

Gulu Lamasamba Zamasamba

Komiti ya Madokotala

* chikho ndi muyeso wofanana ndi mamililita 250

 

Siyani Mumakonda