Ukwenziwa kwe-calcium ngomzimba nokudla kwe-calcium kunezenzo ezahlukene. Uma usanda kuthenga izidakamizwa ezifanele, lokhu akuqinisekisi ukuthi umzimba wakho uzothola inani elidingekayo lezinto. Ngempela, ukuze umzimba ukhiphe futhi usebenzise i- calcium , kunezinye izinto eziningana ezidingekayo.
Yini okudingeka ukuba uyenze i-calcium?
Ukwenziwa kwe-calcium ngokuqondile kuxhomeke ekubeni khona kwezinye izinto eziningana: i-phosphorus, i-potassium ne-vithamini D. Kubalulekile ukuqapha nokuqinisekisa ukuthi umzimba une-magnesium ngokwanele, ngoba enye i-calcium iqala ukukhishwa ngokweqile.
Ngakho-ke, ungalindeli ukuthi ukudla kwe-calcium ehlanzekile ngokwakho kuzokwenza umphumela oyifunayo. Kubalulekile ukuthi ukhethe okuyinkimbinkimbi lapho lezi zimaminerali zizoba khona, noma uhlele umsoco wakho ukuze konke okudingekile kuvela kuso.
Yini evimbela ukumuncwa kwe-calcium?
Ngokumangazayo, ukumuncwa kwe-calcium kuphethwe yindlela yokuphila yokuphila. Kubonakala ukuthi abantu abasebenzisa izikhathi ezingu-2-3 ngeviki, bafaka isandla ekwakheni amathambo amathambo. Ngakho-ke, ukuze uhlanganise i-calcium futhi uthola wonke amabhonasi afanelekile, kufanele wengeze ohlelweni lwakho okungenani ukusebenza okuncane noma ukugijima ngesonto, noma, uma lokhu kungenakwenzeka ngesizathu esithile-okungenani ufeze umzimba olula kakhulu.
Ziyakwazi ukuphazamisa ukumuncwa kwe-calcium, futhi ngaphezu kwalokho, ukuthuthukisa imikhiqizo yayo efana nekhofi , usawoti nawo wonke amafutha (sikhuluma ngamafutha esilwane, aphethwe igargarine, amafutha, asakazeka, amafutha enyama). Ngaphezu kwalokho, amanye ama-acids, okuqukethwe kwawo okuphezulu kakhulu esipinashi, i-rhubarb, i-sorrel, isithombo sebhitrudi neminye imikhiqizo, izoba yingozi.
Indlela yokuthuthukisa ukumuncwa kwe-calcium emzimbeni?
Emzimbeni waqala ukuthatha i-calcium, kubalulekile ukudala izimo ezifanele zalokhu - okungukuthi, ukuhlinzeka izinto ezidingekayo ekuphenduleni. Cabanga uhlu lwemikhiqizo equkethe i-calcium kanye nalawo maphuzu alisiza ukuthi afane:
- i-cottage shizi;
- ubisi, imikhiqizo yobisi;
- ubhontshisi, ubhontshisi bezinso, i-peas;
- yonke imikhiqizo evela ku-soy - tofu, ubisi lwe-soy, njll;
- i-cocoa;
- isinkwa sonke sokusanhlamvu;
- iklabishi, i-turnips, i-broccoli, imifino;
- ama-alimondi;
- inhlanzi;
- ama-apricot omisiwe;
- amafutha yemifino (ikakhulukazi sesame).
Ukuthatha i-calcium ngokufana nemikhiqizo enjalo, udala yonke imibandela yokuhlanganiswa kwayo okugcwele, ngenxa yokuthi umzimba uzothola inzuzo enkulu kakhulu, futhi wena-ukuxazulula izinkinga zempilo yakho.