Kukuphi ukutya okuphezulu kwi-calcium?

Ukuqonda I-calcium citite

I-calcium withle yisongezelelo se-calcium esidumileyo. Ihlala ithanda i-bioaiff ephakamileyo yayo, kuthetha ukuba umzimba wakho uyayifumana kakuhle. Ngelixa kusetyenziswa ifom yongezo, ikwangokwemvelo kukutya okuthile.

Imithombo yokutya ye-calcium with

Ngelixa kukho ukutya okuthile kuphela kwe-calcium, ukutya okuliqela kubaluleke kakhulu kwi-calcium, umzimba onokuthi uguqule ube ziindlela ezahlukeneyo, kubandakanya i-ticerate.

Iimveliso zederi

• Ubisi: Umthombo weCalcium we-calcium, ubisi lubonelela ngokulinganayo kwe-calcium kunye neprotein.
• I-Yoghurt: Ngakumbi i-yogart yeGrisi, incinci kwi-calcium kunye neprotein.
• Itshizi: I-cheeses njenge cheddar, pasmesan, kunye ne-swiss yimithombo ebalaseleyo ye-calcium.

Amagqabi amagqabi aluhlaza

• U-Kale: Eli glafu luhlaza yindlu yesondlo yesondlo, ipakishwe nge-calcium kunye nezinye iivithamini ezibalulekileyo kunye neeminerals.
• Ispinatshi: Imifuno eguquguqukayo, i-Spinach ngomnye umthombo omkhulu we-calcium.
• I-collard imifuno: La magqabi amnyama, amagqabi anamagqabi ahlala ejongelwa ngaphandle kodwa abatyebileyo kwi-calcium.

• Ubisi oluqinileyo lwezityalo: I-Soy, Asmond, kunye nobisi lwe-oat zihlala ziqiniswe nge-calcium yokutshatisa i-calcium yomxholo wobisi lobisi.
• Ijusi yeorenji ye-orenji: Iimpawu ezininzi zejusi yeorenji iqiniswe nge-calcium.
• Iinkozo ezinqatyisiweyo: Iinkozo ezininzi zesidlo sakusasa ezomelezwe nge-calcium, zibenze ngendlela efanelekileyo yokukhulisa impahla yakho.

Eminye imithombo

• ISAHLUKO: Ezi ntlanzi zincinci, zihlala zitya ngamathambo, zingumthombo olungileyo we-calcium.
• I-TOF: Umthombo weProtein osekwe kwi-towe, i-tofu inokuqiniswa ne-calcium.
• Imbewu: Imbewu yeSesame imbewu kunye nembewu ye-chia yimithombo efanelekileyo ye-calcium.
• I-Legumes: Iimbotyi, iilensi, kwaye i-chicpedoas yimithombo efanelekileyo yezityalo ze-calcium.

Kutheni kubalulekile ukuba uCalecium Macices

I-calcium ibalulekile kumathambo namazinyo aqinileyo. Ikwadlala indima kwimisebenzi yemisipha, ukuhambisa i-nerve, kunye nokudluliselwa kwegazi. I-Calcium inyanzelekile ixakeke kakhulu, isenza ukhetho oluqhelekileyo kwabo banobunzima bokufumana ezinye iindlela ze-calcium, ezinjengeengxaki zokunganyamezeli okanye zokugaya.

Ukubonisana nengcali yezempilo

Ngelixa imithombo yokutya ye-Calcium inokuthi igalelo kwi-subre yakho iyonke, kubalulekile ukuba unxibelelane nengcali yezempilo ukufumanisa iimfuno zakho ze-calcium. Banokucebisa ukuba ngaba ufuna ukongeza okongeziweyo kwaye ucebise olona hlobo lwe-calcium kwiimeko zakho.

Ngokubandakanya ukutya okune-calcium ekutyeni kwakho kunye nokuncedisa kwi-calcium with, unokuxhasa ithambo lakho ithambo kunye nentlalo-ntle yakho.