Kuyambira tili mwana timadziwa kuti kuti mano, tsitsi, misomali ndi mafupa akhale amphamvu komanso wathanzi, muyenera kudya kashiamu tsiku ndi tsiku. Umenewu uli mtundu wa choonadi cha dziko lonse, chomwe chikulimbikitsidwa pa TV, pa malonda, adokotala amamulimbikitsa. Inde, calcium imathandiza kwambiri mu thupi la munthu, kuphatikizapo mano omwe tatchulidwa pamwambapa, mafupa ndi zina, ndizofunikira kwambiri m'magazi ndipo zimatithandiza ndi kulimbitsa dongosolo lathu la mitsempha. Pakadali pano, vuto lalikulu kwambiri pakati pa anthu a msinkhu uliwonse ndi kusowa kwa calcium. Zikuwoneka kuti zili ndi mankhwala ambiri, ndipo zimatanthauzanji kuti chifukwa cha calcium m'thupi sichikukwanira?
Yankho likupezeka mukuti kashiamu imatanthauza zovuta kufotokozera zinthu ndipo, malingana ndi zinthu zosiyanasiyana, kokha kokha kokha kumapangidwe kashiamu okwana 10 mpaka 45 patsiku. Tsiku lililonse thupi limafuna 800-1200 mg calcium. Ana, amayi apakati ndi anthu atatha 45 akulimbikitsidwa kuti atenge 1500 mg pa tsiku. Kotero, ndi katundu uti amene ali wolemera kwambiri mu chinthu chofunika ichi?
Kodi calcium ili kuti?
Inde, mkaka ndi mkaka uli ndi calcium yambiri. Izi ndi mkaka (makamaka mafuta ochepa), kirimu, yogurt, mitundu yosiyanasiyana ya tchizi, makamaka zovuta. Tiyenera kuzindikira kuti kashiamu kuchokera ku mkaka ndi bwino kwambiri, chifukwa imayendetsedwa ndi lactose, yomwe imaletsa kuchotsa chiwalocho m'thupi.
Kalisi yambiri imapezeka nsomba monga sardines, saumoni ndi mackerel. Matenda a nsomba othandiza kwambiri. Ngati mukufuna, mafupa ofewa akhoza kudulidwa ndikudyedwa pamodzi ndi nsomba.
Kuwonjezera pa mankhwala omwe calcium imapezeka muzinthu zambiri, mukhoza kuphatikizapo mtedza wambiri (makamaka mtedza wa Brazil ndi amondi), mankhwala a soya, tofu, nyemba. Posachedwapa, tawonetsa kuti kashiamu yamtunduwu imapezeka mu sesame mafuta ndi poppy (1000 ndi 1500 mg pa 100 magalamu a mankhwala).
Chomera chokhazikika ndi calcium chochokera. Makamaka ndikufuna kuwona masamba ndi masamba obiriwira: sipinachi, kabichi, masamba a dandelion, parsley, broccoli, ndi nyemba zamphongo. Zipatso zomwe zimakhala ndi calcium yabwino kwambiri zimaphatikizapo nthochi, mandarini, zipatso zamphesa ndi maapulo. Mu zipatso ndi ndiwo zamasamba, ndipo makamaka zakudya zomwe zili ndi calcium yambiri, mukhoza kupeza matebulo omwe ali pansipa.
Kodi mungatani kuti mukhale ndi kashiamu wambiri?
N'zochititsa chidwi kuti, ngakhale kugwiritsa ntchito zinthu zonse zomwe tazitchula pamwambapa, zowonongeka m'thupi la munthu sizikutsimikiziridwa. Monga tafotokozera kumayambiriro kwa nkhaniyi, ichi ndi chinthu chovuta kuchimba. Moyo, zakudya, zakudya - zonsezi zimakhudza momwe calcium imakhudzira thupi. Mwachitsanzo, kugwiritsa ntchito khofi wambiri, kugwira ntchito mwakhama, kupanikizika, kuyamwa kwa shuga wambiri ndi zakudya zimachepetsa kuchepa kwa kashiamu. Kuwonjezera pamenepo, kupanga cholemetsa chachikulu pa impso.
Ngati muli ndi misomali yowopsya ndi tsitsi, ngati mukuganiza kuti mano amathyola kwambiri (izi zikuwonetseratu kuti thupi limapweteka kwambiri), ngati mafupa akuphwanyidwa, ngati mumakhala okhumudwa kwambiri / o, izi zonse ndizomwe zimakhala zosafunikira. Zikatero, yesetsani kuti muwonjezere kudya zakudya zokhudzana ndi calcium, komanso kuti musinthe moyo wanu ndi kudya.