I-calcium iyisici esibaluleke kunazo zonke zamakhemikhali emzimbeni, okwenza isisekelo samazinyo namathambo, ukuhlinzeka ngegazi elivamile, ukukhiqizwa kwe-hormone kanye nokuhlukunyezwa kwemisipha. Ngosuku ingane idinga ngayo 600 kuya ku-800 ml we-calcium, umuntu omdala ongu-1000 mg, nabesifazane abakhulelwe kabili kakhulu. Ngakho-ke kubaluleke kakhulu ukwazi ukuthi i-calcium eningi kakhulu, ukuvimbela ukungabi khona kwayo emzimbeni.
Iyini i-calcium kakhulu?
Wonke umuntu uyazi kusukela ebuntwaneni ukuthi le mineralali icebile ngokweqile kwimikhiqizo yobisi, yingakho yakha isisekelo sezingane ezingesikoleni nasezinkulisa. Futhi uvumele ubisi lube kude kakhulu hhayi kulokho okuholele kulolu hlu, ngaphezu kwalokho, uma luqala ukubhema kakhulu, ezinye imikhiqizo yobisi ingabhekwa njengomthombo oyinhloko wale mineral. Uma sicabanga ukuthi imikhiqizo yobisi iqukethe i-calcium engaphezulu, kuvele ukuthi i-calcium ingaphansi kwemikhiqizo ye- whey yokucubungula - ama-cheeses nama-curds, kunokuba kusetshenziswa izinto zokusetshenziswa, kepha kubheka ukuthi abakhiqizi bangezela nge-calcium chloride ngesikhathi sokukhiqiza, kuvela ukuthi ekugcineni kunemikhiqizo eminingi yale mineral.
Labo abanesithakazelo sokuthi ushizi yi-calcium kakhulu, kufanelekile ukunaka i-Parmesan, equkethe u-1300 mg wale mineral nge-100 g yomkhiqizo. Ezinye izitshalo nobhontshisi ababengaphansi kwezinto ezivela emfuyweni, kodwa futhi futhi, kunakekelwa phambili. Ngakho-ke, ku-100 g we-poppy iqukethe cishe ama-1.5 g we-calcium, kanye nezinhlamvu ze-sesame - 800 mg. Labo ababuza, okuyizinhlayiya ezingaphezu kwe- calcium , ungaphendula ukuthi kuma-almonds - 265 mg nge-100 g. Ukhona kuma-pistachios, ama-walnuts, ama-hazelnuts.
Ubani owayengacabanga ukuthi le mineral igcwele kakhulu - i-713 mg ngamagremu angu-100, naku-plantain 412 mg-cishe cishe kuma-sardines ngamafutha. Kodwa izithelo ezinokuqukethwe okukhulu kwe-calcium zithole kunzima kakhulu. Ikakhulukazi le mineralali ema-apricot omisiwe nama-apricot omisiwe - 120-150 mg nge-100 g.