Funso la kashiamu limene limapangidwira bwino ndi thupi silingathetsere popanda kugwiritsa ntchito zikhalidwe zomwe zingakhale zofunika kuti pakhale chisankho ichi. Pofuna kuti thupi likhale lopindulitsa kwambiri, calcium iyenera kutengedwa ndi magnesium, phosphorous ndi vitamini D. Ngati mumanyalanyaza mankhwalawa kuti mukhale ndi calcium, ndiye kuti mcherewo sungagwiritsidwe ntchito ndi thupi.
Kodi chimathandiza bwanji calcium?
Ngati mukukonzekera kukonzekera calcium, samverani Calcium D3 Nycomed, Calcemin, Calcium Citrate ndi zina zotero, zomwe nthawi yomweyo zimakhala ndi zovuta zomwe zimakulolani kukumba mchere, osati kuzichotsa chifukwa cholephera kuchitapo kanthu.
Kodi mungatani kuti mukhale ndi kashiamu?
Mukhoza kupeza calcium pamodzi ndi chakudya, ndipo mutha kumwa mankhwala panthawi ya chakudya. Pankhaniyi, Ca ndi yabwino kwambiri ndipo imakhudza thupi. Kuti muchite izi, ingowonjezerani mndandanda wanu wa tsiku ndi tsiku mankhwala osiyanasiyana kuchokera mndandandawu:
- Tchizi cha kanyumba - mmenemo, calcium ndi phosphorous ali ndi gawo lokwanira, komanso magnesium ambiri, chifukwa thupi lomwe limakhala lovuta limalandira mchere wambiri oyenera kuchitapo kanthu.
- Zakudya zilizonse za nyemba (nyemba, nandolo, soya, mphodza, nyemba) ndizomwe zimapanga magetsi ndi phosphorous. Kutenga mankhwala a calcium nawo, mumalola thupi kugwiritsa ntchito zotsatira zonse zomwe zimapezeka mpaka pamtunda!
- Kutulutsa kashiamu kwabwino kuchokera mkaka ndi mkaka wonse, chifukwa uli mkati mwa mawonekedwe a lactate.
- Calcium ingapezeke ku kabichi, broccoli , amadyera, turnips, nsomba ndi amondi. Kuwonjezera shuga pang'ono pa mbale iliyonse, mumatsimikiziridwa kuti mumakhala ndi kashiamu tsiku lililonse.
Asayansi atsimikizira kuti pakufunika kashiamu, ndi magalimoto, ndipo izi ndi chifukwa china choyamba kuyamba kuthamanga ndi kulembetsa gulu la odwala.