Calcium ndi chinthu chofunikira kwambiri kwa thupi, chomwe chimapanga maziko a mano ndi mafupa, kupereka chidziwitso cha magazi, kupanga mahomoni ndi kupweteka kwa minofu. Pa tsiku limene mwana amafunikira 600 mpaka 800 ml ya calcium, wachilendo 1000 mg, ndi amayi apakati mobwerezabwereza. Choncho ndikofunikira kudziwa komwe kashiamu yambiri ili, kuteteza kuchepa kwa thupi.
Kodi kashiamu yambiri ndi iti?
Aliyense amadziwa kuyambira ali mwana kuti mcherewu ndi wolemera kwambiri mu mkaka, chifukwa chake amapanga maziko a ana a sukulu ndi a kindergartens. Ndipo mulole mkaka ukhale kutali kwambiri ndi mndandanda wa mndandandawu, komanso, ukalamba umayamba kuwonjezeka kwambiri, zakudya zina za mkaka zikhoza kuonedwa ngati gwero lalikulu la mcherewu. Ngati tilingalira kuti zakudya za mkaka zili ndi calcium yochuluka bwanji, ndiye kuti calcium imakhala yochepa kwambiri m'magetsi a whey processing - cheeses ndi curds, kusiyana ndi zipangizo, koma akuganiza kuti opanga kuwonjezerapo calcium chloride panthawi yopanga, zimapezeka kuti pomaliza pali zinthu zambiri za mcherewu.
Anthu omwe akufuna kuti tchizi ndi kashiamu yochuluka kwambiri, ndi bwino kumvetsera Parmesan, yomwe ili ndi 1300 mg ya mchereyi pa 100 g ya mankhwala. Zomera zina ndi nyemba zomwe sizinali zochepa chabe kuchokera ku zinyama, koma komanso zowonongeka kwambiri, zinanyalanyazidwa. Choncho, mu 100 g ya poppy muli pafupifupi 1.5 g ya calcium, ndi mbeu za sseame - 800 mg. Anthu amene amafunsa kuti, mu mtedza wa calcium , mungayankhe kuti mu amondi - 265 mg pa 100 g ndipo amapezeka mu pistachios, walnuts, ndi nkhwangwa.
Ndani angaganize kuti mcherewu uli wambiri - 713 mg pa magalamu 100, ndi plantain 412 mg - pafupifupi monga sardines mu mafuta. Koma zipatso zokhudzana ndi kashiamu zimapezeka zovuta kwambiri. Makamaka zambiri za mchere mu zouma apricots ndi zouma apricots - 120-150 mg pa 100 g.