Luqinisa amathambo, inzuzo okune calcium

Malunga impilo amathambo abo, thina, ngelishwa, ukhumbula kuphela iminyaka yethu kwelanga, xa uhambo kuba nzima ngakumbi, ngakumbi kwaye kaninzi iingalo obuhlungu kunye nemilenze, amathambo nokuqaqamba kunye namayeza musa ukunceda. Kulapho kwezo zihlandlo, thina inkxalabo luvo ukuzama ukufumana ezishelfini zokutya isityebi calcium. Ukuze siphephe iingxaki ebudaleni kunye namathambo (neengxaki ezininzi ezifanayo ezivelayo ebudaleni), kuyimfuneko ukuba ukulandela imigaqo ethile ebaluleke gqitha. Le migaqo, siya ukuphinda abazali ukususela ebuntwaneni, kodwa ukuqonda kakuhle, ukuqonda, ngelishwa, akayi kuba kwaoko.

Imidlalo nesondlo esifanelekileyo

Nawuphi na umsebenzi komzimba yinxalenye ebalulekileyo yokuphila esempilweni. Ngaba uyazi ukuba abantu amavila mancinane sinotyekelo kwamathambo kunamadoda somzimba ezinqinileyo? Into yokuba i-akhawunti ngokupheleleyo yonke imihla banxibe ubunzima bakho amanqatha, ngaleyo ndlela kwaqiniswa amathambo abo. Isigqibo sesokuba imidlalo, nokuba kudaniswa kulo, ibhola ekhatywayo, Ukuskiya, ukuqubha okanye ukufaneleka, kufuneka baqeqeshe omeleze amathambo zethu. Khetha umdlalo ngokubona kwayo kwaye ubuncinane 1 - 2 ngeveki ukuze bajongane nayo. Iiklasi ziya komeleza kuphela emzimbeni wakho, kodwa kusebenza njengesixhobo ebalulekileyo ekulweni iintlungu emathanjeni.

Ethetha isondlo, kubalulekile ukuba otya ngayo iquka ukutya eziphakamileyo calcium kunye novithamini D. Kutheni ivithamin D? Idla ngokuba zithwele calcium ilungu okanye calciferol. Loo ivithamin D ikhuthaza umgangatho ikhalsiyam kukufakwa emzimbeni. Kuyenzeka ukufumana ihlobo, basking elangeni, kodwa ebusika kuya kufuneka ukuba kubhenela ukuthenga kudla ezahlukeneyo.

Foods isityebi calcium kufuneka zibandakanywe ekutyeni yethu yemihla ngemihla. Kodwa akufuneki ukuba aphathwe inkomo kuphela, soy okanye ubisi irayisi. Kukho nezinye zokutya ezininzi zityebi calcium kunye nezinye izondlo.

Ngokomzekelo, broccoli. Broccoli ke ngokungasingisi isiqulatho imveliso ikhalsiyam, kodwa iqulethe vitamin K oyimfuneko ukuze imizimba yethu. Yaba yena oqondela le icalcium emathanjeni. 80 iigrem broccoli iqulethe malunga ne-150% ye efunekayo idosi yemihla ngemihla vitamin K. Ukuba broccoli Yisebenzise nodibaniso namanye okune calcium, ngoko kunokuzuzwa nemiphumo emihle. Broccoli kudla iyabiliswa, esongeza esityeni ephambili, okanye ukwenza isaladi ivela kuyo. Broccoli incasa ezimnandi kunye ngevumba, ngoko kusenokwenzeka ukuba indawo imifuno ophezulu osidingayo.

Ukukhetha ukutya zityebi calcium nezinki, kuyimfuneko ukuba zincede zikhethe sesame. ratio Ideal ubuninzi isiqalelo omnye komnye igalelo nokuthintela kwamathambo, isifo sentliziyo kunye ezininzi, kwezinye iimeko, umhlaza. Malunga ne-30% ye-idosi yemihla ngemihla calcium nezinki eziqulathwe 4 kuphela amacephe sesame. Nge incasa engaqhelekanga Nutty, sesame na ukongeza enhle nasiphi isitya, ingakumbi salads okanye imifuno, iyabiliswa.

Enye imveliso nezwi kukhokelela kuluhlu lwethu - "Ukutya calcium-rich" - iimbotyi. iimbotyi Plain emhlophe, apho sisoloko sebenzisa kwi borsch ukupheka, salads, - bomntu ngokwenene kwizidlo ngemihla. Enye iglasi bean ngu 200 calcium mg. Ukongeza, iimbotyi osisityebi ifayibha, iiproteins, nemagnesium, potassium, ngentsimbi nangobhedu. , Sidle iimbotyi amaxesha ubuncinane 1-2 ngeveki kunciphisa amathuba somhlaza namathumbu nge-30%. Sauce, ungumcu, salads, isuphu, ngeke nje izitya okunencasa ekhaya, kodwa okune calcium, enkosi ikhontenti yayo eziphakamileyo legumes.

Ngenxa yoko, badlula phambi ezishelfini kwi kwiivenkile kunye nokukhetha okune calcium, khumbula ukuba nayiphi na imveliso kufuneka abe zendalo, kuba ngoko kuphela uya kuzuza umzimba wakho.