Mishonga ine calcium

Munhu anowana calcium kazhinji kubva pakudya. Calcium inonyanya kunakirwa kubva mumakisi emishonga: mukaka, cheese, cottage cheese, mukroma omunyu. Kushandisa muzvigadzirwa zvezuva nezuva zvine calcium inofanira kufunga nezvekushivirira kwavo. Vanhu vasina kunyorera mapuroteni emukaka havafaniri kugumbuka, nokuti unogona kushandisa mishonga yemukaka yakaoma pane mukaka. Yoghurts, cheese, irizhenka, cottage cheese ndizvo zvokudya zvinodyiwa muhuduku hwepakutanga uye kusvika pakukwegura. Uye zvinokwana calcium muzvokudya izvi hazvisi zvachose zvinoenderana nemafuta avo.

Mukuwedzera kune zvigadzirwa zvemishonga, pane zvimwe zvinogadzirwa zvine calcium, zvakadai semafungi eitsvo, hove, parsley, gungwa. Uyezve, hove kuwedzera kune calcium ine phosphorus yakawanda, uye gorosi kabichi - zvikamu zveIodine uye vitamini D, izvo zvinodiwa kuti calcium inyore mumutsipa.

Vanhu vanotevera maitiro avo uye uremu, vanamatira kune kudya, unogona kukurudzira sechitubu che calcium kabichi broccoli, mashizha kabichi, turnip. Izvo calcium yavo yakanyatsopinza. Asi kwete nguva dzose calcium muzvokudya inogona kubatwa nemuviri. Semuenzaniso, sipinashi nemabhesi zvakapfuma mu calcium, iyo iri mumamiriro ekumusoro mune maitiro e-oxalates uye haina kunyorerwa zvakakwana muhutachi hwevanhu. Havaiti zvokudya zvishoma kubva kune izvi . Zvose bheet nesipinashi zvinogona kupedzwa, asi kwete sechinhu chinokonzera calcium.

Vakadzi vakwegura kudarika makore makumi mana, varume vakwegura vanofanira kubhadhara zvakanyanya zvokudya zvavanodya zuva rega rega uye kuziva kuti zvii zvekudya zvine zvakawanda zve calcium, uye mune-zvishoma. Izvi zvinokosha pakunongedza kudya kwezuva nezuva, kudzivirira kukurudzirwa kweasteoporosis. Iyo yakawanda yakawanda yemakisioni maererano nemagiramu 100 emugadzirwa inowanikwa muSwitzerland cheese, mumbeu yeesame, mune sardines mumafuta, kunyanya mumapfupa, mu halva. Asi zvinhu izvi hazvidi kudya zvakawanda.

Nokudaro, zvinonyanya kukosha zvakagadzirwa ne calcium iri mupunga, buckwheat, chingwa chakachena, marimu, michero yakaomeswa, chokoreti yemukaka pane shuga. Inogona kubikwa uye kudyiwa zuva rimwe nerimwe. Izvi zvigadzirwa zvekare zvinogutsa zvakakwana muviri wekudiwa kwe calcium. Ndizvo chete zvinofanira kuidyiwa pamwe chete nemimwe michina inobatsira kubatana kwayo. Zvinyorwa zvepasimu zvakasimuka munguva yechando kwete kungoita vitaminize mumuviri chete, asiwo kubatsira calcium kunyorera. Mumazuva echando uye zhizha nekuda kwezvidikanwi izvi, zvakakosha kushandisa mvuracress uye majaya maduku. MunaMeyi, haisi kupisa zvachose, inobereka zvinonaka uye zvine utano salads nemashupa. Uye muzhizha, teerera iwe pachako, sunbathe mangwanani, usadzivisa zuva. Zvechokwadi, iri mazuva emhepo uye mweya mutsva unobatsira pakuumbwa kwe vitamini D mumuviri. Uye udye michero yakasiyana uye michero, yakadai samaapuro, apricots, mazambiringa, gooseberries, cherries, mahonberries, mazuva, maaroni. Vakawanda vavo vane nyore kudya digestible calcium.

Kazhinji, calcium yakanyanyiswa kubva mumuviri nemuyo. Asi nekushungurudzwa kwemunyu, kusvuta uye kudya mhedziso, kurasikirwa kwaro nemukaka kunowedzera. Ini ndinokurudzira excretion ye calcium kubva kunokonzerwa ne carbonar, kofi, zvokudya zvekakini. Kugamuchirwa kwavo kunofanira kuve vanhu vashoma.

Asi zvigadzirwa zviri nyore zvine calcium, inogadzirira kushayikwa kwayo uye inodzivirira matanho ekuvandudzirwa kwechirwere chakadaro sewasteoporosis. Zvigadzirwa zvakadai zvinoshandiswa chezizi, mukaka, mazai gorosi, maharage, michero yakaomeswa, chingwa chakachena, kabichi uye mupunga. Zvinowanikwa kumhuri imwe neimwe. Saka teerera hutano hwako, idya kudya kwakanaka uye izvi haufaniri kushandisa zvinhu zvinodhura.