Zakudya zomwe zili ndi calcium ndizofunikira makamaka kwa ana ndi akazi. Kwa ana, kusowa kashiamu mu zakudya zomwe amadya kungayambitse chitukuko ndi khalidwe labwino la dzino.
Kwa anthu akuluakulu, kusowa kwa kashiamu m'thupi kumayambitsa zochitika za osteopenia, kapena matenda opaoporosis. Kuwonjezera apo, kashiamu yowonongeka ikugwirizana ndi maonekedwe a kansa ya colon ndi matenda oopsa.
Kodi timakhala ndi kashiamu wochuluka bwanji tsiku lililonse?
Akuluakulu amalimbikitsidwa 1000 mg ya kashiamu patsiku. Gawo ili la calcium lomwe timapeza mu chakudya chotsatira:
- 1 galasi la mkaka + 50-60 g ya tchizi + 1 yogurt
Kwa achinyamata, anthu oposa 50, komanso amayi omwe ali ndi vuto la kusamba kwa thupi, zosowazi ndizokwanira. Choncho, yesetsani tsiku liri lonse kuti mukhale pa tebulo lanu mankhwala 3 a mkaka: mkaka, tchizi ndi yogurt.
Kuwafotokozera mu zakudya sikovuta. Mwachitsanzo:
- kumwa 1 galasi la mkaka m'mawa;
- onjezerani mkaka kapena tchizi kuti muphike mbale (msuzi ndi mkaka, tchizi ndi pasita);
- Idyani yogurt 1 musanagone.
Kuwonjezera pa izi:
- Idyani nsomba zambiri (2 pa sabata - osachepera);
- Nsomba zazing'ono (sardines, smelt, anchovies) amadya pamodzi ndi mafupa, chifukwa ali ndi kashiamu ambiri.
Kodi simungagwirizane bwanji ndi zakudya zokhudzana ndi calcium?
Nthawi zina, zakudya zomwe zili ndi kashiamu yamtunduwu sizingatibweretsere madalitso omwe tikuyembekezera. Chowonadi ndi chakuti pali zakudya zina zomwe sizimalola kuti thupi lizikhala ndi kashiamu, lomwe limapezeka mu zakudya zomwe timadya. Pokonza ndondomeko ya chakudya chawo, ganizirani izi:
- Coffee, chokoleti, chakudya chambiri ndi mowa sayenera kudyedwa chimodzimodzi ndi mankhwala omwe ali ndi kashiamu wochuluka. Mwachitsanzo: chokoleti ayisikilimu, khofi ndi mkaka, yogurt ndi mbewu zonse.
- Kuphatikizanazi sikuli kovulaza thanzi - sizimalola kuti kashiamu isakanike kwathunthu. Ngati pazifukwa zina simungathe
Pewani iwo, ingowonjezerani zigawo za zakudya zomwe zili ndi kashiamu yochuluka kwa tsiku lonse. - Musadye mchere wambiri! Kuonjezera pa kuwonjezeka kwa mchere, mchere umayambitsanso kuwonongeka kwa kashiamu ndi thupi.
- Zomwe zimachitikanso ndizochitika pamene zakudya zokhudzana ndi calcium zimagwiritsidwanso ntchito ndi mapuloteni ambiri. Kawirikawiri zimachitika kwa anthu amene amadya nyama zambiri kapena omwe amadalira mapuloteni.
- Musatengedwere ndi mankhwala okonzera mkaka 0% mafuta.
- Alibe vitamini D (ndi mafuta omwe achotsedwa), omwe ndi vitamini omwe amathandiza thupi kuti lizitha kuyamwa kashiamu. Mmalo mwa mankhwala ndi 0% mafuta, mukhoza kusankha omwe ali 1-2% mafuta. Komabe, ana ayenera kudya mkaka wokhutira mafuta.
Ndi zakudya ziti zomwe zili ndi calcium?
Chowonadi ndi chakuti kashiamu ambiri omwe timapeza mu zakudya za mkaka komanso, mkaka wokha. Komabe, pali zina zambiri, komanso calcium yapamwamba, yomwe ili ya magulu ena odyera. Tikulemba:
Mndandanda wa mankhwala omwe ali ndi calcium
Nyama:
- chophimba;
- nkhumba.
Zipatso:
- malalanje;
- nkhuyu zouma.
- Nyemba:
- nyemba;
- soya.
Zamasamba:
- leeks;
- masamba a mphesa;
- anyezi;
- kabichi;
- chiwonetsero;
- broccoli.
Zamakiti:
- bata;
- Zakudya: parmesan, romano, gouda, cheddar, briques, mozzarella (mafuta ochepa), edem, waya, roquefort, tchizi.
Zonunkhira:
- oregano;
- rosemary;
- timbewu;
- basil;
- fennel;
- adyo;
- parsley;
- chithandizo;
- sinamoni;
- chitowe;
- Tsabola wofiira mu ufa.
Nsomba ndi nsomba:
- sardine;
- salimoni;
- makulu;
- anchovies;
- cod;
- mussels;
- oyster;
- caviar (wofiira ndi wakuda);
- cuttlefish.
Mutsuko:
- amondi;
- sesame;
- tahini.
Gulu lazinthu:
- zokolola chakudya cham'mawa.
Maswiti:
- mafuta okonzeka kwambiri;
- kukwapula kirimu;
- mipiringidzo yambewu;
- cookies ndi kirimu.
Zina:
- tchizi tofu.
Mukuwona kuti calcium iyi imapezeka osati m'magulu akuluakulu a chakudya, komanso mu zonunkhira zambiri zomwe timagwiritsa ntchito kuti tidye tsiku lililonse. Imeneyi ndiyo njira yosavuta yowonjezeretsa kashiamu mu chakudya chanu cha tsiku ndi tsiku.
Kawirikawiri, chakudya chilichonse chopatsa thanzi chimapangitsa thupi la munthu kukhala ndi calcium yokwanira.