Calcium ndi yofunika kuti mafupa ndi mano olimbitse, komanso ndizofunikira kuti mitsempha yanu ikhale yogwira ntchito komanso kuti minofu yanu ikhale yogwirizana ndi kupuma bwino. Mumapeza kalisiyamu ya zakudya zomwe mumadya.
Ngakhale pali zakudya zambiri zopanda mkaka zomwe zimakhala ndi calcium , mkaka ndi gwero la calcium yomwe imayenera kukhala gulu la chakudya. Malingana ndi Dipatimenti ya Ulimi ya United States, mukufunikira mavitamini atatu a mkaka tsiku ndi tsiku.
Choponderetsa cha mkaka ndi chakuti akhoza kukhala ndi mafuta odzaza. Ndipo ngakhale akatswiri amakayikira ngati mafuta okhuta kapena odzaza ndi oipa, sizomwe mukufunikira, choncho musankhe mkaka wopanda mafuta ndi mafuta ochepa kuti mukhale ndi mafuta ndi calories.
Okonzekera malangizo othandiza a calcium ndi okoma? Nazi njira 13 zogwiritsira ntchito mkaka kuti mupeze kashiamu wambiri tsiku lililonse.
1 - Imwani Mkaka Kawirikawiri
Kumwa mkaka wa mkaka wobiriwira ndi njira yoyenera kudya mkaka. Mafuta 8 omwe amapezeka mkaka ali ndi mamiligalamu 300 a calcium, omwe ali pafupi ndi gawo limodzi mwa magawo atatu a zomwe mukusowa tsiku lililonse (anthu ambiri akulu amafunika makilogalamu 1,000 pa tsiku ).
2 - Yonjezerani Tchizi ku Masamba Anu
Kuwonjezera tchizi pang'ono ku ndiwo zamasamba zamasamba zimakwaniritsa zinthu ziwiri. Choyamba, mukudya chakudya cha calcium, ndipo chachiwiri, mukuwonjezera zokoma (kotero ndizofunikira kwa odyera odya).
Kuonjezera tchizi ku zikopa ndi zophweka, kungomwaza tchizi pamwamba pa masamba ophika otentha. Samalani kutumikira, kukula kwa tchizi cha cheddar ndi pafupifupi 1/3 kapu ndipo imaphatikizapo mamiligalamu 200 calcium ndi 170 calories ku chakudya chanu. Njira inanso ndiyo kupanga msuzi wa tchizi wopangidwa ndi tchizi ndi mkaka pafupifupi kashiamu 225 milligrams pa 1/3 chikho kutumikira.
3 - Pangani Smoothie
Kumwa smoothie wopangidwa ndi mkaka kapena calcium kudzakuthandizani kuti mukhale ndi zakudya zamtundu wa calcium tsiku ndi tsiku, komanso mudzapindula ndi mavitamini, minerals ndi mavitamini omwe amabwera ndi zipatso zonse zabwino ndi zamoyo.
Chipatso chodalirika cha smoothie chimaphatikizapo zipatso, mkaka kapena madzi, yogurt, ndi ayezi, koma pali mapulani ambiri okongoletsera ndi smoothie. Samalani ndi mapuloteni a smoothie omwe akuyitanitsa owonjezera shuga kapena madzi chifukwa mulibe kusowa kwa zoperewera zopanda kanthu.
4 - Idyani Cottage Cheese
Tchizi cha kanyumba ndi tchizi tomwe timapanga timadzi timene timaphatikizana ndi mkaka. Chikho chimodzi cha tchizi cha mafuta otsika kwambiri chili ndi pafupifupi mamiligalamu 140 a calcium ndi pafupifupi 160 calories. Gwiritsani ntchito kanyumba tchizi monga chakudya chodyera pambali mbale kapena toast kapena bagel (m'malo mwa tchizi chonse cha mafuta kirimu). Tchizi tating'ono timathandizanso kwambiri zipatso zambiri ndi zipatso.
5 - Yogurt ndi Granola ndi Zipatso Zakudya Zam'mawa
Mafuta otsika kwambiri kapena osakhala mafuta a Greek yogurt amadzazidwa ndi calcium ndi mapuloteni kotero mutagwirizanitsa ndi granola ndi maluwa okometsera a maluwa omwe muli ndi kadzutsa kathanzi. Ndimakonda yogurt yachigriki chifukwa imakhala yosalala bwino. Raspberries, blueberries, kapena sliced strawberries zimagwira ntchito bwino ndipo onse ndizochokera ku mavitamini, minerals, ndi fiber.
6 - Pangani zojambulajambula za fodya
Pano pali zosavuta komanso zogwira mtima zokondweretsa maganizo. Ikani makilogalamu 1-inch a herbed feta tchizi pa skewers ndi kuwonjezera azitona, nkhaka, ndi masamba timbewu. Lililonse liri ndi pafupifupi mamiligalamu 84 la calcium ndi pafupifupi 50 calories. Kapena mutumikire feta tchizi mumphika ndi azitona ndi magawo a mkate wa pita.
7 - Khalani ndi Smoothie Bowl kuti Mudye Kadzutsa
Chomera cha smoothie chimakhala chofanana ndi smoothie mumamwa koma kuti ndi chowopsa, kotero mumagwiritsa ntchito mbale ndi supuni mmalo mwa galasi ndi udzu. Tengani chophimba chilichonse cha smoothie ndi kuonjezeranso madzi oundana kapena chinachake chochuluka ngati oat wouma wouma kapena supuni yaikulu ya kaphika batala . Mungagwiritse ntchito yogurt (komanso calcium) kuti mubweretse mbale yanu ya smoothie.
Zipangizo za Smoothie nthawi zambiri zimapangidwa ndi zipatso zatsopano zomwe sizikhala zokoma zokha komanso za mitundu yokongola. Pangani mbale yanu ya smoothie ntchito kapena zojambulajambula pogwiritsa ntchito mtedza, mbewu, granola ndi zouma kapena zipatso zatsopano.
8 - Onjezani Parmesan Cheese ku Saladi
Tchizi za Parmesan ndi zovuta, zouma zouma zomwe ziri zochepa mu mafuta ndi calories kuposa mitundu yambiri ya tchizi. Mtedza umodzi wa tchizi wa Parmesan uli ndi pafupifupi 300 milligrams calcium ndi makilomita oposa 100 okha. (Gwiritsani ntchito chinthu chenicheni - zinthu zopangidwa ndi ufa, zopukutira zobiriwira sizingakhale paliponse zokoma.)
Onjezerani magawo a Parmesan ku saladi wobiriwira. Ndiwotchera bwino kwa saladi ya Ceasar kapena saladi yosavuta, koma yaukoma.
9 - Khalani ndi Caffe Latte
Mkaka wa khofi ndi zakumwa za khofi zopangidwa ndi espresso ndi mkaka wambiri, ndipo zimapezeka m'masitolo ogulitsa khofi omwe amawonekera pafupi ndi mzinda uliwonse. Coffee ikhoza kukhala ndi thanzi labwino , ndipo mukamaphatikiza mkaka, mumakhala ndi mlingo wathanzi wa calcium.
Sungani kansalu ka khofi khungu ndi kathanzi polamula mkaka wa nonfat ndikudumpha mankhwala okoma omwe amangowonjezerapo zakudya zopanda kanthu.
10 - Tumizani kabasi ndi zipatso
Gwirani zipatso zomwe mumazikonda ndi tchizi ndi skewers ndi kupanga izi tchizi ndi zipatso kabobs. Sankhani chinachake monga cheddar kapena Swiss tchizi kapena mtundu wina wa tchizi umene sudzagwa kapena kugwa pa skewers. Sungani mitundu yambiri ya tchizi ndi zipatso kapena kumangiriza ndi chinthu chophweka ngati maapulo ndi cheddar tchizi.
11 - Pangani Yogurt Pang'ono
Mtengo wokhala ndi yogurt, zipatso zatsopano, ndi mtedza wodulidwa kapena granola amawoneka ndikukonda kwambiri, koma ndi zabwino kwambiri kwa inu. Yogurt imanyamula calcium, ndipo zipatsozo zimakhala ndi mavitamini ndi mchere.
Mwachilendo china, bwanji za yogurt yofewa yopangidwa ndi mandinasi ndi kokonati? Kapena mwinamwake yogurt wovekedwa ndi yamapichesi ndi akanadulidwa pecans ndi amondi.
12 - Pangani saladi ya Caprese
Saladi ya Caprese ndi saladi yosavuta komanso yokoma yopangidwa ndi tomato, mozzarella tchizi, ndi basil, nthawi zambiri imakhala ndi mafuta, mchere, ndi tsabola. Mozzarella tchizi ndizomwe zimakhala zochepa poyerekeza ndi mitundu ina ya tchizi chifukwa imakhala yochepa mu mafuta. Mmodzi umodzi uli ndi mamiligalamu oposa 200 a calcium ndi oposa 75 calories.
13 - Pangani Sandwich ya Cheese ndi Veggie
Palibe chachilendo powonjezera tchizi ku sangweji ya burger kapena Turkey, koma ndikuganiza kuti kukweza sandwich yako ndi veggies ndi tchizi ndi njira yabwino. Sankhani mikate yonse ya tirigu , nkhaka zowonongeka, magawo ozizira a phwetekere, masamba a sipinachi ndi kagawo kakang'ono kapena awiri omwe mumakonda kwambiri chakudya chamadzulo ndi chokoma.
Mawu Ochokera
Calcium ndi yofunikira kwambiri kuti mudye chakudya cha calcium tsiku lililonse. Zakudya zamakono zili pamwamba pa mchere wofunika kwambiri ndipo ngakhale mkaka nthawi zambiri uli ndi mafuta odzaza, pokhapokha mutasankha mwanzeru, mkaka ndi zina za mkaka zingakhale mbali ya zakudya zabwino.
> Zosowa
> Ma Institutes of Health Office of Food Supplements. "Kapepala Kowonjezera Zakudya za Calcium."
> United States Dipatimenti ya Zaulimi Zogwiritsa Ntchito zaulimi. "National Nutrient Database ya Standard Reference 28."