Zakudya za calcium

Kuyambira ali mwana, aliyense wa ife anamva kuti kashiamu ndi chinthu chofunikira, popanda mafupa ndi matenda omwe sangathe kukula ndikukula. Nthawi zambiri kuphatikizapo zakudya zamtundu wa calcium, mumasamala za thanzi lanu ndi mano. Tidzakambirana za magwero abwino kwambiri a zinthu izi, zomwe zingakhalepo ndi wina aliyense pa zakudya zanu.

Kodi ndikufunika kashiamu wochuluka bwanji?

Musaiwale kuti calcium yochuluka ndi yoipa, monga kusowa kwake. Kuwonjezera pa zakudya zanu zopatsa thanzi, kapena kukonzekeretsa kashiamu, nthawi zonse muziganizira mlingo wa tsiku ndi tsiku, kuti musadwale thupi ndi mankhwala owonjezera.

Madokotala atsimikizira kuti munthu wathanzi, wamkulu ayenera kulandira chakudya cha 100 mg ya kashiamu patsiku. Kwa ana osapitirira zaka 8 800 mg akuyenera, ndi achinyamata kuyambira 9 mpaka 18 - 1300 mg pa tsiku. Azimayi omwe ali ndi mwana, muyenera kudya kashiamu kwambiri - mpaka 2000 mg patsiku.

Zamagulu zomwe zili ndi kashiamu wambiri

M'pofunika kudziwa kuti zakudya zamtundu wa calcium zamtunduwu zimapezeka nthawi zambiri, ndipo simukuyenera kuwonjezera zakudya zowonongeka kuti mupeze chakudya chokwanira. Padzakhala zokwanira zotsatirazi:

• Zakudya za mkaka, makamaka tchizi, kanyumba tchizi, yogurts;
• masamba obiriwira: kabichi wa mitundu yonse, sipinachi;
• Mtedza - makamaka amondi;
• Mbeu (nyemba zambewu, mbewu za poppy);
• tirigu ndi ufa wambiri;
• soy ndi zinthu zonse kuchokera mmenemo;
• amadyera - parsley, katsabola, dandelion, basil.

Zilibe kanthu, mutenga Ca kuchokera ku zinthu zamtundu wa calcium wambiri kapena mankhwala osokoneza bongo - chinthu chachikulu ndi chakuti, pamodzi ndi zinthu, zomwe zili zofunika kuti ziwonongeke.

Mankhwala omwe ali ndi kashiamu wambiri: kusintha chakudya

Kuti mchere wa calcium ukhoze kusinthidwa ndi kufanana thupi, muyenera kupanga malo ena. Zimakhulupirira kuti chilengedwe chimathandiza kwambiri asidi, kotero kuti kukonzekera kashiamu kumayenera kudyedwa limodzi ndi vitamini C. Zidzakhala zothandiza ngati mutangotenga zakudya zokhala ndi calcium, komanso chakudya chokhala ndi asidi ascorbic - mwachitsanzo, sipinachi, mandimu, sorelo, e.

Kuti calcium ingaloŵe m'magazi, amafunikira otsogolera monga vitamini D, omwe thupi limadzipanga lokha mothandizidwa ndi dzuwa.

Kuti calcium iyambe bwino, ndikofunika kuti phosphorus ndi magnesium zikhale bwino , zomwe zimakhala ndi masamba, nsomba, koco komanso zakudya zonse za tirigu.