Ndi zakudya ziti zomwe zili ndi calcium?

Minofu ya mafupa, mano a mano ndi enamel adzagwiritsa ntchito 99% ya kashiamu, yomwe ili mu thupi lathu, ndipo apo, sizing'ono kwambiri - 1-2% ya kulemera kwathunthu kwa thupi. Ndikofunika kuti tiziyang'ana zokhudzana ndi kashiamu pa chakudya chathu cha tsiku ndi tsiku, chifukwa zofooka komanso zopitirira za Ca zimatipulumutsa mavuto ambiri. Pofuna kuteteza ndi kuteteza kulephera m'thupi, tidzakambirana zomwe zili ndi calcium, ndipo zomwe zimapangitsa ndi zomwe zimalepheretsa kuyamwa.

Chofunikira tsiku lililonse cha kashiamu chimadalira zaka:

• ana osapitirira zaka zisanu - 400-600 mg;
• ana osapitirira zaka 10 - 800-1200 mg;
• Achinyamata komanso achinyamata omwe ali ndi zaka zosakwana 24 - 1200-1500 mg;
• akazi 25-50 zaka - 1000 mg;
• Amuna 25-65 - 1000 mg;
• amayi apakati ndi panthawi yopuma - 1500 mg;
• Azimayi panthawi yopuma kwa thupi - 1000-1500 mg;
• Amuna ochokera zaka 65 - 1500 mg.

Kodi Sa amagwira nawo ntchito yotani?

Kuti tidziwe bwino kufunikira kwa kashiamu pa chakudya, timalembera njira zofunikira zomwe gawoli likuchita:

1. Calcium imapanga makina a mafupa.
2. Ndi udindo wa magazi coagulability.
3. Amachepetsa kuperewera kwa mitsempha ya mitsempha, yomwe ndi - imachititsa chitetezo cha mthupi, kutiteteza ku mavairasi ndi zotsegula.
4. Ndi mbali ya mwazi ndipo imakhudzidwa mu kaphatikizidwe ka amino acid ndi nucleic acid
5. Mu kachipangizo kakang'ono kameneka, ndi udindo wa alkalization.
6. Zimayambitsa ntchito ya ma enzyme ndi mahomoni
7. Amagwira nawo ntchito yapadera ya insulini

Kumbukirani! Ngati kulibe kashiamu m'magazi, thupi limayamba kulikoka kuchokera ku zipolopolo za mafupa. Ndiko, kupezeka kwake m'magazi ndikofunika kwambiri pa moyo wathu kuposa mphamvu ya mafupa.

Nchiyani chimalepheretsa kuphunzira?

Calcium imapezeka kwambiri mu zakudya zonse, komabe, kuika kwake sikophweka. Chowonadi ndi chakuti Ca amagwirizanitsa ndi zinthu zina zambiri ndi zinthu, motero, mankhwala omwe samasungunuka m'madzi am'mimba amaonekera. Musanadandaule za momwe mungabweretse kashiamu m'thupi, onetsetsani kuti ndizophatikizapo zakudya zina.

Calcium siyimenenso:

• ndi sorelo, tirigu ndi sipinachi;
• ndi mankhwala omwe amachepetsa acidity m'mimba: soda, okoma, ozizira kwambiri;
• ndi zolemba za Mg ndi P;
• ndi zakudya zambiri.

Chimene chimalimbikitsa kukwaniritsa:

• calcium, yomwe ili mumkaka, imayamwa bwino ndi shuga wamkaka (lactose);
• kuphatikiza ndi amino acid ndi citric asidi;
• pa chiŵerengero cha calcium ndi mafuta 1: 100 (mwachitsanzo, kirimu mkaka 10% mafuta);
• Calcium mu kanyumba kanyumba kawirikawiri imathyoledwa pamene akuphika, ochuluka omwe amapanga timapanga timapanga ta tchizi.

Chitsimikizo chabwino cha calcium

Kawirikawiri dzira la nkhumba limatha kutiteteza ku osteochondrosis , chifukwa ndi 90% ya calcium. Pachifukwachi, timatsuka chipolopolo pansi pa madzi ndikuwotcha mu uvuni ndikuwononga mitundu yonse ya tizilombo toyambitsa matenda. Kenaka phulani mumatope ndikuwonjezera madzi a mandimu. Timatenga tsiku mu supuni ya tiyi. Calcium mu eggshell imathandizidwa bwino ndi citric acid (madzi a mandimu).

Komanso, calcium imapezeka mu mtedza ndi mbeu zambiri. Mu 100 g ya sesame muli 875 mg ya calcium, ndipo poppy kwambiri - 1450 mg. Pakati pa mtedza, amondi (265 mg) akutsogolera, ndipo osachepera, Ca mu cashews (40 mg).

Kupanda calcium

Kulephera kumatha chifukwa cha mavuto a m'matumbo, omwe amatha kusokonezeka kwa chimbudzi, mwachitsanzo, ndi kusowa kwa mavitamini a lactose. Komanso, calcium m'magazi imachepa kwambiri nthawi isanakwane ndipo imakhala yotsika nthawi. Chifukwa chaichi, zizindikiro zopweteka za chiberekero zimachitika. Kuonjezera apo, ziribe kanthu kuti mumadya kashiamu bwanji, ndipo ngati vitamini D mulibe, sizikumba. Ndipo izi zikutanthauza kuti muyenera kuyendera dzuŵa nthawi zambiri ndipo musamachepetse zakudya zanu kuti mupange chakudya chokha.