Ukudla okuqukethe i-calcium kubaluleke kakhulu kubantwana nakwabesifazane. Ezinganeni, ukuntuleka kwe-calcium ekudleni abakudlayo kungabangela ukuthuthukiswa kwamathambo kanye nekhwalithi elizinyo lokuzinyo.
Kubantu abadala, ukuntuleka kwe-calcium emzimbeni kubangela ukuthi kwenzeke i-osteopenia, noma i-osteoporosis. Ngaphezu kwalokho, inani elincane le-calcium lihlotshaniswa nokubonakala komdlavuza wekoloni nomfutho wegazi ophezulu.
Ngakanani i-calcium esiyidingayo nsuku zonke?
Abantu abadala batuswa 1000 mg we-calcium ngosuku. Le ngxenye ye-calcium esiyitholayo ekudleni okulandelayo:
- 1 ingilazi yobisi + 50-60 g ushizi + 1 yogurt
Kubantfwana, abantu abangaphezu kuka-50, kanye nabesifazane esikhathini sokuya esikhathini, lesi sidingo sikhulu. Ngakho-ke, zama zonke izinsuku ukuba ube nemikhiqizo yobisi 3 etafuleni lakho: ubisi, ushizi kanye ne-yogurt.
Ukuzethula ekudleni akulula. Isibonelo:
- ukuphuza 1 ingilazi yobisi ekuseni;
- engeza ubisi noma ushizi ezitsheni eziphekiwe (isobho ngobisi, ushizi ne-pasta);
- Yidla i-yogurt 1 ngaphambi kokulala.
Ngaphezu kwalokhu:
- Yidla izinhlanzi eziningi (izikhathi ezimbili ngesonto - okungenani);
- izinhlanzi ezincane (ama-sardine, ama-smelt, ama-anchovies) adla ndawonye namathambo, ngoba aqukethe i-calcium eningi.
Yini engakwazi ukuhlanganisa ukudla okucebile nge-calcium?
Kwezinye izimo, ukudla ngisho nokuqukethwe okuphezulu kwe-calcium kungase kungasilethi izinzuzo ezilindelekile. Iqiniso liwukuthi kunezinhlanganisela zokudla ezingavumeli umzimba ukuba unamathele ngokugcwele i-calcium, etholakala ekudleni esikudlayo. Ukuhlela uhlelo lokudla kwabo, cabangela lokhu okulandelayo:
- Ikhofi, ushokoledi, ukudla okugcwele okusanhlamvu nokuphuza utshwala akufanele kusetshenziswe ngesikhathi esifanayo nemikhiqizo equkethe imali eningi ye-calcium. Isibonelo: ushokoledi u-ayisikhilimu, ikhofi nobisi, i-yogurt enezinhlamvu ezigcwele.
- Lezi zinhlanganisela azilimazi empilweni - azivumeli nje ukuthi i-calcium ingene ngokuphelele. Uma ngesizathu esithile awukwazi
zigweme, vele ukwandise izingxenye zokudla ezinokuqukethwe okuphezulu kwe-calcium usuku lonke. - Ungadli usawoti oluningi! Ngaphandle kwengcindezi eyengeziwe, usawoti nawo ubangela ukulahlekelwa kakhudlwana kakhudlwana ngomzimba.
- Umphumela ofanayo ubonakala uma kwenzeka ukudla okuqukethe i-calcium kuhlanganiswa nokusetshenziswa ngokweqile kwamaprotheni. Ngokujwayelekile kwenzeka kubantu abadla inyama eningi noma labo abambelela ekudleni kwamaprotheni.
- Ungathathwa ngemikhiqizo yobisi ye-skim 0% wamafutha.
- Abanayo i-vitamin D (isemanzini asusiwe), okungukuthi le vithamini isisiza umzimba ukuba ubambe ngokugcwele i-calcium equkethe ukudla. Esikhundleni semikhiqizo enezinto ezingu-0% ze-fat, ungakhetha lezo eziqukethe amafutha angu-1-2%. Kodwa-ke, abantwana kufanele badle imikhiqizo yobisi yemikhiqizo evamile yamafutha.
Yikuphi ukudla okuqukethe i-calcium?
Iqiniso liwukuthi iningi le-calcium esiyitholayo ekudleni kokudoba futhi, ngokuqinisekile, ubisi ngokwayo. Kodwa-ke, kunezinye imikhiqizo eminingi, futhi i-calcium ephezulu, eyabanye amaqembu okudla. Sibabala:
Uhlu lwemikhiqizo ecebile nge-calcium
Inyama:
- i-veal;
- ingulube.
Izithelo:
- ama-oranges;
- amakhiwane omisiwe.
- Ubhontshisi:
- ubhontshisi;
- ama-soybean.
Imifino:
- amahlaya;
- amaqabunga amagilebhisi;
- anyanisi;
- iklabishi;
- i-chicory;
- i-broccoli.
Imikhiqizo yobisi:
- ibhotela;
- ushizi: i-parmesan, i-romano, i-gouda, i-cheddar, i-briques, i-mozzarella (okuqukethwe okunamafutha aphansi), uhla, ucingo, i-roquefort, ishizi lezimbuzi.
Izinongo:
- i-oregano;
- i-rosemary;
- i-mint;
- i-Basil;
- i-fennel;
- i-garlic;
- i-parsley;
- i-coriander;
- isinamoni;
- i-cumin;
- i-pepper e-powder.
Inhlanzi nezilwane zasolwandle:
- i-sardine;
- i-salmon;
- i-mackerel;
- ama-anchovies;
- ikhodi;
- imisipha;
- i-oyster;
- i-caviar (obomvu nabomnyama);
- i-cuttlefish.
Amantongomane:
- ama-alimondi;
- i-sesame;
- tahini.
Iqembu lamazinyo:
- okusanhlamvu kwasekuseni.
Amaswidi:
- ice cream ephansi;
- ukhilimu ohlutshiwe;
- imigoqo yokudla;
- amakhukhi ngekhilimu.
Okunye:
- ushizi tofu.
Uyabona ukuthi i-calcium ayitholakali kuphela kumaqembu okudla okuyinhloko, kodwa futhi nasezinuneni eziningi esisebenzisa ukuze sidle nsuku zonke. Lena indlela elula yokwethula i-calcium ekudleni kwakho kwansuku zonke.
Ngokuvamile, ukudla okulinganiselayo kunikeza umzimba womuntu inani elaneleyo le-calcium.