Ndi Zakudya Ziti Zomwe Zili Zambiri mu Calcium Citrate?

Kumvetsetsa Calcium Citrate

Calcium citrate ndi chowonjezera cha calcium chodziwika bwino. Nthawi zambiri imakondedwa chifukwa cha kuchuluka kwa bioavailability, kutanthauza kuti thupi lanu limayamwa bwino. Ngakhale kuti nthawi zambiri imapezeka mu mawonekedwe owonjezera, imapezekanso muzakudya zina.

Zakudya Zakudya za Calcium Citrate

Ngakhale kuti palibe chakudya chapadera chomwe chimapangidwa ndi calcium citrate, zakudya zingapo zimakhala ndi calcium yambiri, zomwe thupi limatha kusintha kukhala mitundu yosiyanasiyana, kuphatikizapo citrate.

Zamkaka Zamkaka

• Mkaka: A tingachipeze powerenga gwero la calcium, mkaka amapereka bwino bwino kashiamu ndi mapuloteni.
• Yogati: Makamaka Greek yoghurt, ndi wandiweyani mu calcium ndi mapuloteni.
• Tchizi: Tchizi monga cheddar, Parmesan, ndi Swiss ndi magwero abwino kwambiri a calcium.

Masamba Obiriwira Obiriwira

• Kale: Zobiriwira zamasambazi ndizopatsa mphamvu zopatsa thanzi, zodzaza ndi calcium ndi mavitamini ndi minerals ena ofunikira.
• Sipinachi: Zamasamba zosunthika, sipinachi ndi gwero lina lalikulu la calcium.
• Collard Greens: Zobiriwira zakuda, zamasambazi nthawi zambiri sizimanyalanyazidwa koma zimakhala ndi calcium yambiri.

• Mkaka Wolimbikitsidwa ndi Chomera: Mkaka wa soya, amondi, ndi oat nthawi zambiri umakhala wolimba ndi calcium kuti ufanane ndi calcium yomwe ili mu mkaka wa mkaka.
• Madzi a Orange Wowonjezera: Mitundu yambiri yamadzi a lalanje imakhala ndi calcium.
• Zipatso Zolimba: Mbewu zambiri zam'mawa zimalimbikitsidwa ndi calcium, zomwe zimawapangitsa kukhala njira yabwino yowonjezerera kudya kwanu.

Magwero Ena

• Sardines: Nsomba zazing'onozi, zomwe nthawi zambiri zimadyedwa ndi mafupa, zimakhala ndi calcium yambiri.
• Tofu: Mapuloteni opangidwa ndi soya, tofu amatha kulimbitsa ndi calcium.
• Mbewu: Mbeu za Sesame ndi mbewu za chia ndi magwero abwino kwambiri a calcium.
• Zamasamba: Nyemba, mphodza, ndi nandolo ndi magwero abwino a calcium opangidwa ndi zomera.

Chifukwa chiyani Calcium Citrate Imafunika

Calcium ndiyofunikira kuti mafupa ndi mano amphamvu. Imathandizanso kugwira ntchito kwa minofu, kufalitsa minyewa, ndi kutsekeka kwa magazi. Calcium citrate imayamwa bwino kwambiri, zomwe zimapangitsa kukhala chisankho chodziwika bwino kwa iwo omwe amavutika kuyamwa mitundu ina ya calcium, monga omwe ali ndi vuto la lactose tsankho kapena kugaya chakudya.

Kufunsana ndi Katswiri wa Zaumoyo

Ngakhale magwero a zakudya za calcium citrate angathandize kuti mudye zonse, m'pofunika kukaonana ndi katswiri wa zaumoyo kuti mudziwe zosowa zanu za calcium. Atha kukulangizani ngati mukufuna zowonjezera zowonjezera ndikupangira mtundu wabwino kwambiri wa calcium pazochitika zanu.

Mwa kuphatikiza zakudya zokhala ndi kashiamu m'zakudya zanu ndikuwonjezeranso ndi calcium citrate, mutha kuthandizira thanzi la mafupa anu komanso thanzi lanu lonse.