Kudya tsiku ndi tsiku kwa mayi wapakati ndi pakati pa 1,300 ndi 1,500 mg. Ngati mkazi sapeza calcium yokwanira, mwanayo amuchotsabe kunja kwa thupi la mayi. Ndipo izi zingakhale ndi zotsatira zowawa pa thanzi lake.
Kuti mukhale ndi calcium yoyenera pa nthawi yomwe muli ndi pakati, mukhoza kudya zakudya zamtundu wa calcium kapena kugula mankhwala apadera pa mankhwala. Mosakayikira njira yabwino ndiyo njira yoyamba - idzakhala yothandiza kwa mayi ndi mwana. Pitani ku pharmacy pokhapokha pazolangizidwa mwamsanga za dokotala kapena ngati pali matenda ena aakulu ndi matenda a m'mimba.
Zamagulu a kaliamu
Ndi zakudya ziti zomwe zili ndi calcium yabwino kwa amayi apakati? Mankhwala amtundu wa calcium amapezeka mu mitundu yovuta ya tchizi. Zothandiza kwambiri ndizochokera mkaka. Olemera kwambiri mu mazira a calcium, nsomba zamzitini ku sardines ndi saumoni.
Zina mwa ndiwo zamasamba ziyenera kuwonetsedwa mtundu ndi woyera kabichi, adyo, udzu winawake, parsley ndi nyemba. Otsutsa zipatso ndi yamatcheri, strawberries ndi nkhuyu.
Zakudya zomwe zili ndi kashiamu yochuluka kwambiri kwa amayi apakati zikuwonetsedwa patebulo.
Taganizirani mlingo wamtundu uliwonse wa mankhwala omwe ali ndi calcium pa nthawi ya mimba. Patsiku lomwe mumamwa kapu ya yogamu ndi mkaka, idyani magalamu 200 a kanyumba tchizi ndi 50 magalamu a tchizi. Izi zimakupatsani mlingo woyenera wa calcium.
Kodi ndibwino bwanji kugwiritsa ntchito calcium?
Koma nkofunika kukumbukira kuti kwa amayi apakati sikokwanira kuti adye zakudya zokhala ndi calcium. Nkofunika kuti imathandizidwenso ndi thupi.
Izi zimafuna kugwirizanitsa thupi la mayi wapakati ali ndi vitamini D. Choncho, yesetsani kuthera mphindi 40-60 dzuwa. Komanso samalani ndi zakudya zomwe zimachepetsa kapena kusokoneza calcium. Choyamba, ndi zakumwa zomwe zili ndi caffeine - khofi, cola ndi tiyi. Komanso tirigu, sorelo, currants ndi gooseberries.
Chakudya choyenera ndicho chiyambi cha kunyamula bwino mwana wathanzi.