Kukhazikitsidwa kwa calcium ndi thupi ndi calcium kudya ndizosiyana. Ngati mwangogula mankhwala oyenera, izi sizikutsimikizira kuti thupi lanu lidzapeza ndalama zofunikira. Ndipotu, kuti thupi lichotse ndi kugwiritsa ntchito calcium , zinthu zambiri zingatheke.
Kodi mukufunika chiyani kuti musinthe kashiamu?
Kuika kashiamu molunjika kumadalira kukhalapo kwa zinthu zina zingapo: phosphorous, potaziyamu ndi vitamini D. Ndikofunika kufufuza ndi kuonetsetsa kuti thupi liri ndi magnesium yokwanira, chifukwa kokha kashiamu imayamba kutulutsa.
Choncho, musayembekezere kuti kudya kwa kashiamu yoyera palokha kudzakupatsani zotsatira zoyenera. Ndibwino kuti muzisankha zovuta zomwe mcherewu udzakhala, kapena kuti muzikonzekera zakudya zanu kuti chilichonse chofunikira chichokere kwa iwo.
Kodi n'chiyani chimachepetsa calcium?
Chodabwitsa n'chakuti, calcium yomwe imayamwa imakhala yosokonezeka. Zimatsimikiziridwa kuti anthu omwe amagwiritsa ntchito maulendo 2-3 pa sabata, amathandizira kulimbitsa mafupa. Choncho, pofuna kupanga calcium ndikupeza mabhonasi onse, muyenera kuwonjezera pa ndondomeko yanu pokhapokha ngati mukuchita masewera amodzi kapena sabata sabata, kapena, ngati izi sizingatheke pazifukwa zina - kuti muzichita zosavuta mmawa.
Zimasokoneza kapangidwe ka calcium, komanso zimapangitsanso mankhwala monga khofi , mchere ndi mafuta onse (tikukamba za mafuta a nyama, omwe ali ndi margarine, mafuta, kufalikira, mafuta ophikira mafuta). Kuonjezera apo, zidulo zina, zomwe zili ndipinachi, rhubarb, sorelo, beet ndi zinthu zina, zimakhalanso zovulaza.
Kodi mungatani kuti mukhale ndi kashiamu wambiri m'thupi?
Thupi liyamba kuyambitsa calcium, ndikofunikira kupanga zinthu zoyenera pa izi - kutanthauza kuti, kupereka zinthu zomwe zili zofunika kuti zitheke. Taganizirani mndandanda wa mankhwala omwe ali ndi calcium ndi zinthu zomwe zimathandiza kuti zizigwirizana ndi izi:
- tchizi;
- mkaka, mkaka;
- nyemba, nyemba za impso, nandolo;
- mankhwala onse ochokera ku soya - tofu, mkaka wa soya, ndi zina;
- koka;
- mkate wonse wambewu;
- kabichi, turnips, broccoli, amadyera;
- amondi;
- nsomba;
- apricots owuma;
- Mafuta a masamba (makamaka zitsamba).
Kutenga kashiamu mofanana ndi zinthu zoterezi, umapanga zinthu zonse kuti zikhale bwino, chifukwa thupi lidzakhala lopindulitsa kwambiri, ndipo iwe-kuthetsa mavuto anu azaumoyo.