Ni ibihe biryo biri hejuru muri calcium citrate?

Gusobanukirwa Calcium citrate

Calcium citrate ninyongera ya calcium izwi cyane. Bikunze gushimishwa kubinyabuzima byibinyabuzima, bivuze ko umubiri wawe ubifata neza. Nubwo bikunze kuboneka muburyo bwo kwiyongera, birasanzwe kandi mubiryo bimwe.

Inkomoko yimirire ya Calcium citrate

Mugihe nta biryo byihariye bigizwe na Calcium runaka, ibiryo byinshi bikungahaye kuri calcium, umubiri ushobora guhindura muburyo butandukanye, harimo na citrate.

Ibicuruzwa by'amata

• Amata: Inkomoko yanyuma ya calcium, amata atanga impirimbanyi nziza ya calcium na poroteyine.
• Yogurt: By'umwihariko Yogurt, ni ubuso bwa Calcium na poroteyine.
• Foromaje: Foromaje nka chefedar, parmesan, hamwe nubusuwi ni isoko nziza rya calcium.

Imboga zatsi

• Kale: Iki gisike cyibibabi nimyanda yubusa, yuzuye hamwe na calcium hamwe nabandi vitamine n'Amabuye y'agaciro.
• Epinari: Imboga zifatika, epinari niyindi soko ikomeye ya calcium.
• Icyamamare cya collard: Ibihembo byijimye, amababi bikunze kwirengagizwa ariko bikungahaye kuri calcium.

• Amata akomeye ashingiye ku gihingwa: Soya, almond, amata ya oat akunze gukomezwa na calcium kugirango uhuze calcium ibirimo byamata yamavuta.
• Umutobe wa orange wakomeretse: Ibirango byinshi byumutobe wa orange ukomejwe na calcium.
• Ibinyampeke bikomeye: Ibinyampeke bya mugitondo bikomejwe na calcium, bikabatera uburyo bworoshye bwo kongera gufata.

Andi masoko

• Sardine: Aya mafi mato, akunze kuribwa n'amagufwa, ni isoko nziza ya calcium.
• Tofu: Inkomoko ya poroteine ​​ishingiye kuri poroteine, Tofu irashobora gukomezwa na calcium.
• Imbuto: Imbuto ya sesame na chia nisoko nziza ya calcium.
• Ibinyamisogwe: Ibishyimbo, ibinyomoro, na chickpeas ni isoko nziza y'ibihingwa bya calcium.

KUKI INYANDIKO YA CALCRATE

Calcium ni ngombwa kumagufa akomeye namenyo. Ifite kandi uruhare mumikorere yimitsi, kwanduza imitsi, hamwe namaraso. Calcium afite uburenganzira buke cyane, bituma habaho amahitamo azwi kubantu bafite ikibazo cyo kwikuramo ubundi buryo bwa Calcium, nkibifite aho bapfukama cyangwa ibibazo by'igifu.

Kugisha umwuga wubuzima

Mugihe amasoko yimirire ya Calcium ashobora kugira uruhare muri rusange, ni ngombwa kugirango ugishe umwuga wubuzima kugirango hamenyekane caticcium yawe. Bashobora gutanga inama niba ukeneye kwiyongera no gusaba uburyo bwiza bwa calcium kubibazo byawe.

Mugushiraho ibiryo bikungahaye kuri calcium mu mirire yawe kandi bishobora guhura na calcium cantrate, urashobora gushyigikira ubuzima bwawe bwamagufwa ndetse no muri rusange.