Nhengo dzemafupa, dentin dentin uye enamel dzichashandisa 99 muzana yega-calcium, iyo iri mumuviri wedu, uye imomo, kwete zvishoma - 1-2% yehuwandu hwehutatu hwemuviri. Zvakakosha kutarisa zvinokonzerwa ne calcium muzvokudya zvedu zvezuva nezuva, nokuti zvose zviri kushaikwa uye zvakasara zveCa zvinokwanisa kutitorera dambudziko rakawanda. Kuti tidzivirire uye tidzivise kukanganisa mumuviri, tichakurukura nezvezvinhu zvakagadzirwa ne calcium, uye chii chinokonzera uye chii chinodzivirira kubatwa kwayo.
Zuva rimwe nerimwe zvinoreva calcium zvinoenderana nezera:
- vana vari pasi pemakore mashanu - 400-600 mg;
- vana vari pasi pemakore 10 - 800-1200 mg;
- vechidiki uye vechidiki vari pasi pezera remakore makumi mapfumbamwe nemaviri - 1200-1500 mg;
- vakadzi makore 25-50 - 1000 mg;
- varume 25-65 makore - 1000 mg;
- Vakadzi vane pamuviri uye panguva yekurota - 1500 mg;
- vakadzi munguva yekusimuka kwemasikati - 1000-1500 mg;
- varume vanobva makore 65 - 1500 mg.
Ndezvipi zvinotungamirirwa naSa?
Kuti tinyatsonzwisisa kukosha kwekamisiyamu muzvokudya, tinonyora matanho emabasa anokosha ayo aya anobatanidzwa nawo:
- Calcium inotungamirira pakuvakwa kwefupa remapfupa.
- Kutarisirwa kweropa coagulability.
- Inoderedza kupera kwemitsipa yeropa, iyo-inoita muviri wechirwere chekuzvidzivirira, ichidzivirira kubva kumavirusi uye zvinokonzera.
- Icho chikamu cheropa uye chinobatanidzwa mukubatanidzwa kweamino acids uye nucleic acids
- Mu-acid-click balance, iyo inoshandiswa pakugadzirisa.
- Inobatsira basa re enzyme nehomoni
- Inobatanidzwa mukutanga kwe insulin
Yeuka! Kana pane kushayikwa kwekasiki muropa, mutumbi unotanga kuakwevera kubva kune-reserve - bone tissue. Izvi zvinoreva kuti kuvapo kwaro muropa kunonyanya kukosha muupenyu hwedu kupfuura simba remapfupa.
Chii chinodzivisa kudzidza?
Calcium inowanikwa mune zvese zvezvokudya, zvisinei, kugadzirisa kwayo hakusi nyore. Ichokwadi ndechokuti Ca inopindirana nezvimwe zvinhu zvakawanda nezvimwe zvinhu, sechigumisiro, makemikari asingasvibisi mucheche yejusi inowanikwa. Iwe usati washushikana nezvekuzadzisa kamuki mumutumbi, iva nechokwadi chokuti yakarurama pamwe chete nezvimwe zvokudya.
Calcium haina kufananidzwa:
- nesererel, zviyo uye sipinashi;
- ine michina inotadzisa asidi yemudumbu: soda, inotapira, yakanyanyiswa makhahydrates;
- ne overestimated zvinyorwa zveMg uye P;
- ane zvakawanda zvakanyanya fiber muzvokudya.
Chii chinokurudzira kufanana:
- calcium, iri mumukaka, inonyatsoputirwa nemukaka wehuga (lactose);
- pamwe neamino acids uye citric acid;
- pane chiyero che calcium uye mafuta 1: 100 (somuenzaniso, mukaka waamai mukaka 10% mafuta);
- Calcium mu cottage cheese inowanzoputsika panguva yekubika, saka varairi vakawanda vanowedzera kuwedzera Cottage cheese.
Izvo zvakakonzerwa nemakisikiti
Iko inowanzo diki shell inokwanisa kutidzivirira kubva ku osteochondrosis , nokuti iri 90% calcium. Nokuda kweizvi, tinochenesa ganda pasi pemvura uye tinodziya muchoto, tichiparadza marudzi ese emakiromita. Zvadaro geda muvhu uye uwedzere juisi. Tinotora zuva mune teaspoon. Calcium muhairikiti yakanyatsonyatsopindirwa ne citric acid (juisi yemuti).
Mukuwedzera, calcium inowanikwa munyeve dzakawanda uye mbeu. Muna 100 g yeSesame ine 875 mg ye calcium, uye mupoppy kunyange - 1450 mg.
Kushaikwa kwekamisiyumu
Kushayikwa kunogona kubuda nekuda kwezvinetso nemukumbo, kureva kuora kwemaitiro ekudya, somuenzaniso, nekushaikwa kwekasiki enzyme. Uyewo, chiyero che calcium muropa chinoderera zvakanyanyisa pamberi pemwedzi uye inoramba yakadzika panguva. Nemhaka yeizvi, zvikamu zvinorwadza zvechibereko zvinogona kuitika. Mukuwedzera, zvisinei kuti unodya kanjiyamu zvakadini, uye kana pasina vitamini D, haichagoni kuchera. Uye izvi zvinoreva kuti iwe unofanirwa kushanyira zuva kakawanda uye usapedza kudya kwako kudyara kudya chete.