Ukudla kwansuku zonke owesifazane okhulelwe kuphakathi kuka-1,300 no-1,500 mg. Uma kwenzeka owesifazane engatholi i-calcium eyanele, umntwana usengamthatha emzimbeni kamama. Futhi lokhu kungaba nemiphumela emibi empilweni yakhe.
Ukwenza ibhalansi ye-calcium edingekayo ngesikhathi ukhulelwe, ungadla ukudla okune-calcium enokuthenga noma ukuthenga imikhiqizo ekhethekile ekhemisi. Ngokungangabazeki indlela engcono kakhulu yindlela yokuqala - iyoba usizo kakhulu kumama nengane. Yiya ekhemisi kuphela ezinxusweni eziphuthumayo zedokotela noma esimweni sezifo ezithile ezingapheli nezinkinga ezinezinkinga zomzimba.
Imikhiqizo equkethe i-calcium
Yikuphi ukudla okuqukethe i-calcium engcono kakhulu kwabesifazane abakhulelwe? Inani lerekhodi le-calcium litholakala ezinhlobonhlobo zama-cheese ezinzima. Kuwusizo kakhulu yonke imikhiqizo yobisi. Ecebile kakhulu ezikhunjini zamaqanda e-calcium, inhlanzi ekheniwe kusuka ku-sardines ne-salmon.
Phakathi kwemifino kufanele kugcizelelwe umbala neklabishi omhlophe, ugarlic, isilimo esidliwayo esinamagatsha anamanzi, iparsley kanye nemifino. Amaqhawe amajikijolo ayama cherry, ama-strawberries namakhiwane.
Ukudla okunomthelela ophezulu kakhulu we-calcium yabesifazane abakhulelwe kuboniswa etafuleni.
Cabangela izinga elilinganiselwa nsuku zonke lemikhiqizo equkethe i-calcium ngesikhathi sokukhulelwa. Ngosuku ongaphuza ingilazi yogurt nobisi, udle ama-gramu angu-200 we-cottage shizi nama-gramu angu-50 we-shizi kanzima. Lokhu kuzokunika izinga elidingekayo le-calcium.
Kanjani kahle ukusebenzisa i-calcium?
Kodwa kubalulekile ukukhumbula ukuthi kwabesifazane abakhulelwe akwanele ukuba nje udle ukudla okune-calcium ecebile. Kubalulekile ukuthi liphinde lithinteke umzimba.
Lokhu kudinga ukuqala komzimba wesifazane okhulelwe ene vithamini D. Ngakho-ke, zama ukuchitha okungenani imizuzu engu-40-60 elangeni. Futhi, qaphela ukudla okuphuza noma okuphazamisa ukumuncwa kwe-calcium. Okokuqala, iziphuzo eziqukethe i-caffeine - ikhofi, i-cola kanye netiyi. Futhi okusanhlamvu, i-sorrel, i-currants ne-gooseberries.
Ukudla okunempilo kuyisisekelo sokuthwala okuphephile kwengane enempilo.