Kubvira pauduku tinoziva kuti kuitira kuti meno, misoro, misumpi nemapfupa zvive nesimba uye zvine utano, unoda kudya zvakakwana zve calcium zuva nezuva. Ichi chakanga chave rudzi rwechokwadi munyika yose, iyo inokurudzirwa zvakasimba paTV, muzviziviso, chiremba anofuridzira. Zvechokwadi, calcium inoita basa rinokosha mumuviri womunhu, kunze kwemazino akataurwa pamusoro apa, mapfupa nezvimwe, chinhu chinokosha muropa uye inoshumira sekutsigira uye kusimbisa hurongwa hwedu hwemagetsi. Kusvika parizvino, dambudziko rinowanzoitika pakati pemapoka ezera rose ndeyekushaiwa kwekasiki. Inoratidzika kunge iri mune zvakawanda zvigadzirwa, uye zvinoita sei kuti sechigumisiro che calcium mumuviri hachikwani?
Mhinduro yacho inowanikwa mukuti calcium inoreva kuoma kuisa zvinhu uye, zvichienderana nezvikonzero zvakasiyana, 10 kusvika ku45% yekasiyumu inoshandiswa zuva rimwe nerimwe inoputika. Zuva rimwe nerimwe muviri unoda 800-1200 mg ye calcium. Vana, vakadzi vane pamuviri uye vanhu vanopfuura makumi mashanu vanorayirwa kuti vatore mamiriyoni 1500 pazuva. Saka, ndezvipi zvisikwa zvakanyanya kuwanda mune chinhu chinokosha?
Ari kupi calcium?
Ichokwadi kuti mukaka nemichero yehuchi zvakapfuma mu calcium. Uyu mukaka (zvichida zviri pasi-mafuta), kamuti, yogurt, marudzi akasiyana echechi, kunyanya akaoma. Zvinofanira kuonekwa kuti calcium kubva mumiti yeirimu inonyanya kudyiwa, nokuti inogadzikana ne lactose, iyo inodzivisa kubviswa kwechikamu kubva mumuviri.
Nhamba yakawanda yecalcium inowanikwa muhove dzakadai sardines, salmon uye mackerel. Kunyange zvakadaro mapfupa anobatsira chaizvo. Kana zvichidiwa, mapfupa akanyorova anogona kudyiwa uye kudyiwa pamwechete nehove.
Kuwedzera kune zvishandiso izvo calcium inenge yakawanda kwazvo, unogona kusanganisira nuts akawanda (kunyanya Brazil nuts uye almonds), soy products, tofu, nyemba. Munguva pfupi yapfuura, yakaratidzwa kuti nhoroondo yakawanda ye calcium inowanikwa muwesame mafuta uye poppy (1000 uye 1500 mg pamagiramu 100 emugadzirwa).
Zvakanaka kunyanya uye calcium plant yakabva. Kunyanya ndinoda kucherechedza miriwo miriwo uye michero yakaoma mashizha: sipinashi, kabichi, dandelion mashizha, parsley, broccoli, uye nenyuchi. Zvibereko zvine rakanyatsogadzirwa calcium zvinosanganisira mabhanana, mandarins, mazambiringa nemapulo. Mune michero nemiriwo, uye mune zvekudya zvipi zvinowedzera calcium, unogona kuwana mahwendefa ari pasi apa.
Nzira yekuvandudza sei kugadzika kwe calcium?
Zvinonakidza kuti, zvisinei nekushandiswa kwezvose zviri pamusoro apa zvakagadzirwa nemhando dzakawanda, kusungwa kwayo mumuviri womunhu hakusi kuvimbiswa. Sezvatotaurwa kare pakutanga kwechinyorwa, ichi chinhu chakaoma-ku-digest chinhu. Mararamiro, kudya, kudya - zvose izvi zvinokonzera kuti calcium yakanyatsonaka sei mumuviri. Semuenzaniso, kushandiswa kwekofi muhuwandu hwakawanda, kushanda kwekuita muviri, kushungurudzika, kuisa kwehuwandu hwemashuga uye makhahydrates zvinoderedza kuenzana kwekasa. Mukuwedzera, kuumba mutoro mukuru pamitsvo.
Kana iwe uine zvipikiri zvinoputika uye bvudzi, kana iwe uchinzwa kuti inamel yemeno inonyanya kudonhedzwa (izvi zvinoratidzirwa ne hypersensitivity kuti isvike), kana mapfupa akaoma, kana iwe ukava kunyangadza / oh, izvi zvose zviratidzo zvekushayikwa kwe calcium. Mumamiriro ezvinhu akadaro, edza kwete kungowedzera kudya kwekudya mune calcium, asiwo kugadzirisa mararamiro ako uye kudya.