Madzi a Calcium Amene Sakusowa Cow

1 - 15 Zipangizo za Calcium Zomwe Simukufuna Cow

Calcium ndi yofunikira pa mafupa abwino, koma zimatero kwambiri. Calcium imafunikanso kuti thupi lanu likhale lopweteka kwambiri komanso kuti magazi anu azikhala bwino. Kulephera kwa kashiamu ndi nkhani yoipa chifukwa ikhoza kufooka kwa osteoporosis kapena osteopenia.

Institute of Medicine imalimbikitsa kuti akuluakulu adzalandira magramgalamu ya kalimu imodzi mpaka 1,200 tsiku lililonse malinga ndi msinkhu wawo.

Mkaka ndi zina za mkaka zimadziwika bwino chifukwa cha kashiamu. Ndicho chifukwa chake amapanga gulu lonse la chakudya - Dipatimenti ya Ulimi ya United States akuti akulu ayenera kutenga makapu atatu a mkaka pa zakudya zawo tsiku ndi tsiku.

Koma sikuti aliyense akhoza kudya mkaka kapena amangosankha kuti asadye kapena kumwa zakumwa za mkaka. Kodi kupeŵa mkaka kumakuika pangozi chifukwa chosalandira calcium yokwanira? Mwinamwake, koma osati ngati mukudya zakudya zopangidwa ndi mkaka zomwe zimakhala ndi calcium kapena zakumanga thupi. Pendetsani muwonetsero kuti muwone 15 zomwe ndimazikonda kwambiri zowonjezera kashiamu, zopanda ng'ombe.

2 - Soy, Rice, ndi Mkaka Wamadzi

Mazira a mkaka wa khola amakhala olimba ndi kashiamu ndi vitamini D, kotero amapereka chakudya chochuluka cha calcium tsiku ndi tsiku. Njira zina za mkaka zimakhala ndi mavitamini osiyanasiyana, kuphatikizapo, valala, ndi chokoleti, kuphatikizapo pali "coffee coffeeers" zomwe zimapangidwa ndi mankhwalawa.

3 - Msuzi a Orange Okhazikika

Madzi a mandimu ali kale ndi magwero abwino a vitamini C ndi potaziyamu ndi kuwonjezera calcium kumapindulitsa kwambiri. Mafuta asanu ndi limodzi omwe amagwiritsidwa ntchito ndi madzi a mandimu a calcium angakupatseni inu mpaka 35 peresenti ya zosowa zanu za tsiku ndi tsiku. Onetsetsani kuti chizindikirocho chimati madzi akuwonjezera calcium (malo bonasi ngati ali ndi vitamini D).

4 - Tofu

Tofu amapangidwa kuchokera ku soy. Nthawi zambiri amagwiritsidwa ntchito mmalo mwa nyama zomwe zimayambitsa fry kapena curry mbale. Tofu ndi kasupe wabwino kwambiri wa kashiamu malinga ngati akukonzekera ndi calcium sulphate - theka kapu ikhoza kupereka hafu ya calcium yanu ya tsiku ndi tsiku. Onetsetsani kuti muyang'ane chizindikiro cha tofu chochitidwa ndi calcium - imakhalanso chitsimikizo chabwino cha mapuloteni ndi mchere wina wofunikira.

5 - Kale

Kale ndi imodzi mwa zakudya zakutchire zomwe zikuwoneka kuti zili pamwamba pa pafupifupi zakudya zonse zomwe mungaganizire kupatula vitamini B-12. Chikho cha yaiwisi kale ndikwanira kukwaniritsa gawo limodzi la magawo khumi a calcium yanu ya tsiku ndi tsiku. Ndizomwe zimakhala zochepa m'makilogalamu - pafupi makumi atatu kapena kuposa. Ndikuganiza kuti kale akhoza kukhala wangwiro.

6 - Bok Choi

Mitengo yonse yamdima yobiriwira imakhala ndi calcium ndi bok choi , yomwe imatchedwanso Chinese kabichi, kapena pak choi. Chikho chimodzi cha bok choi chophika chophikidwa chokhala ndi kashiamu pafupifupi 150 - pafupifupi 15 peresenti ya zofunikira zanu za tsiku ndi tsiku.

7 - amondi

Maamondi amapanga zakudya zopatsa thanzi kapena kuwonjezera pa saladi kapena mbale. Mmodzi wa amondi (pafupifupi 23 mwa iwo) ali ndi mamiligalamu 100 okha a calcium. Iwo amakhalanso olemera mu magnesium, manganese, ndi vitamini E, kuphatikizapo ali ndi mafuta ambiri wathanzi.

8 - Broccoli

Broccoli ndi gwero lina la calcium. Chikho chimodzi cha broccoli chodulidwa chimapereka pafupifupi zisanu mwa magawo asanu a zosowa zanu za tsiku ndi tsiku, kuphatikizapo mavitamini ndi minerals ambiri, kuphatikizapo zowonjezera ndi zowonjezereka. Chothandizira chachiwiri chofunika.

9 - Collard Greens

Maluwa a Collard ali ndi calcium kwambiri. Ndipotu, kapu imodzi ya masamba a maluwa imapereka gawo limodzi mwa magawo anayi a zofunikira zanu za tsiku ndi tsiku. Maluwa a Collard amakhalanso ndi mchere wambiri, vitamini B, vitamini A ndi fiber.

10 - Rhubarb

Rhubarb ndi kasupe wamtundu wa calcium. Komanso ali ndi vitamini C, potassium ndi fiber. N'kutheka kuti mumadya kwambiri popanda shuga, koma chikho chimodzi cha zidutswa za rhubarb chili ndi pafupifupi 10 peresenti ya zosowa zanu za tsiku ndi tsiku.

11 - sipinachi

Sipinachi imadzazidwa ndi zakudya monga chitsulo, calcium, vitamini C ndi fiber, ndi zina zambiri mavitamini ndi mchere. Chikho chimodzi cha sipinachi yophika chiri ndi pafupifupi 25 peresenti ya chofunika cha calcium yanu ya tsiku ndi tsiku. Sipinachi yabwino ndi yabwino, koma kuphika sipinachi imayang'ana kwambiri zakudya.

12 - Nyemba Zachilengedwe

Nkhono za Navy ndizochokera kasupe wosakoma mkaka. Chikho chimodzi cha nyemba zophikidwa m'madzi zili ndi milligrams 125 kwa pafupi 15 peresenti ya zofunikira zanu za tsiku ndi tsiku. Amakhalanso ndi mitsempha yambiri komanso manganese.

13 - Swiss Chard

Swiss chard ili ndi calcium. Chikho chimodzi cha Swiss chard chidzagwira 10 peresenti ya chofunika cha calcium yanu ya tsiku ndi tsiku. Chida chapamwamba chimapangidwanso m'matope, mavitamini A ndi C, ndi potassium ndi miyala yambiri. Ndichinthu chabwino kwambiri chokhalira kudya - chikho chimodzi cha chard chili ndi makilogalamu 35 okha.

14 - Nsomba Zowonongeka

Tomato yotsekemera ndi kasupe wabwino kwambiri wa calcium. Tomato yatsopano imakhalanso ndi kashiamu, koma kuphika kumathandiza kwambiri mchere komanso chikho chimodzi chimapereka pafupifupi 10 peresenti ya chofunika cha calcium yanu ya tsiku ndi tsiku. Amakhalanso ndi potaziyamu ndi chitsulo, kuphatikizapo mavitamini A ndi C.

15 - nyemba za Pinto

Mavitamini, ambiri, ali ndi magwero abwino a calcium, ndipo chikho chimodzi cha nyemba za pinto chimakupatsani inu pafupifupi magawo asanu ndi atatu a calcium yanu ya tsiku ndi tsiku. Amakhalanso ndi ma manganese komanso mavitamini ambiri, komanso amakhala ndi vitamini C. Ma nyemba ndi nyemba zapsoso zimakhala zabwino - chikho chimodzi cha nyemba zili ndi pafupifupi 5 peresenti ya zosowa za kashiamu.

16 - Nkhono za ku Brazil

Mitsuko ya ku Brazil imadziwika bwino ngati malo ofunika kwambiri a selenium, koma imakhalanso ndi kasupe wabwino kwambiri. Nthiti zisanu ndi chimodzi za ku Brazil zili ndi milligrams pafupifupi 50 ndipo zimapereka magawo asanu pa zosowa zanu za tsiku ndi tsiku. Amakhalanso apamwamba mu magnesiamu ndi mafuta abwino.

17 - Kodi Ndangoona Chiyani?

Ngati mukufuna mndandanda - pano pali mndandanda wa magetsi omwe sali mkaka wothira:

1. Soy, Mpunga ndi Mkaka wa Nut
2. Msuzi wa Orange
3. Tofu
4. Kale
5. Bok Choi
6. Amondi
7. Burokoli
8. Collard Greens
9. Rhubarb
10. Sipinachi
11. Nyemba za Navy
12. Swiss Chard
13. Nsomba Zowonongeka
14. Pinto nyemba
15. Ntsuko za Brazil

_Zotsatira:

_{Institute of Medicine ya National Academy. "Zowonjezera Zowonjezera Zakudya: Chofunika Kwambiri pa Zowonjezera Zakudya Zamthupi."}

_{Maofesi a National Health Office of Food Supplements. "Kapepala Kowonjezera Zakudya za Calcium." http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/.}

> United States Dipatimenti ya Zamalonda Dipatimenti Yofufuza Zachipatala National Nutrient Database ya Standard Reference. "Basic Report: 16043, nyemba, pinto, mbewu zakula, zophika, zophika, popanda mchere." http://ndb.nal.usda.gov/ndb/foods/show/4757.

_{Dipatimenti ya Ulimi ya United States Yogwiritsa Ntchito Zachipatala National Nutrient Database ya Standard Reference 28. https://ndb.nal.usda.gov/ndb/search/a>.}