Yikuphi ukudla okuphezulu kakhulu ku-calcium cittrate?

-Zwayo I-calcium citrate

I-calcium citrate iyisengezo se-calcium edumile. Ngokuvamile kukhethwa nge-bioavailability ephezulu, okusho ukuthi umzimba wakho ubamba kahle. Ngenkathi kutholakala kaningi ngefomu lokungezelela, futhi ngokwemvelo lapho kudla ukudla okuthile.

Imithombo yokudla ye-calcium cittrate

Ngenkathi kungekho ukudla okukhethekile okwenziwe kuphela nge-calcium citrate, ukudla okuningana kucebile nge-calcium, umzimba ongaguqula ngezindlela ezahlukahlukene, kufaka phakathi iCitrate.

Imikhiqizo yobisi

• Ubisi: Umthombo wakudala we-calcium, ubisi luhlinzeka ngebhalansi enhle ye-calcium ne-protein.
• Yogog: Ikakhulu i-yogurt yamaGrikhi, liminyene ku-calcium kanye namaprotheni.
• Ushizi: Ushizi njenge-Cheddar, i-Parmesan, kanye neSwitzerland yimithombo enhle kakhulu ye-calcium.

Imifino eluhlaza efree

• Kale: Lolu luhlaza lwamaqabunga luyindawo yokudla okunempilo, egcwele i-calcium namanye amavithamini abalulekile kanye namaminerali.
• Isipinashi: Imifino ehlukahlukene, isipinashi kungenye into enhle ye-calcium.
• UCollard Greens: Lawa mnyama, ama-greens anamaqabunga ajwayele ukunganakwa kepha acebile nge-calcium.

• Ubisi olususelwa ezitshalweni olunezitshalo: I-Soy, i-Almond, nobisi lwe-oat livame ukuqiniswa nge-calcium ukufanisa okuqukethwe kwe-calcium ubisi lwabisi.
• Ijusi le-Orange eliqinisiwe: Izinhlobo eziningi zejusi le-orange ziqiniswa ne-calcium.
• Okusanhlamvu okuvinjelwe: Amabele amaningi kwasekuseni aqiniswa nge-calcium, okwenza babe yindlela elula yokukhulisa ukudla kwakho.

Eminye imithombo

• Ama-sardine: Lezi zinhlanzi ezincane, ezivame ukudliwa ngamathambo, zingumthombo omuhle we-calcium.
• I-Tofu: Umthombo wamaprotheni osuselwa kusoya, i-tofu ingaqiniswa nge-calcium.
• Imbewu: Imbewu yeSesame ne-Chia imbewu yimithombo emihle ye-calcium.
• Ama-legumes: Ubhontshisi, amalentshisi, kanye nama-chickpeas yimithombo emihle esekwe kwi-calcium.

Kungani i-calcium citurate ibalulekile

I-calcium ibalulekile emathanjeni namazinyo aqinile. Ibuye idlale indima kumsebenzi wemisipha, ukuhanjiswa kwezinzwa, kanye nokugcwala kwegazi. I-calcium citrate insuke kahle, ikwenza kube ukukhetha okuthandwayo kwalabo abanobunzima bokuthola ezinye izindlela ze-calcium, ezinjengalezo ezinokubekezelela ukungabekezelelani noma izindaba zokugaya.

Ukubonisana nochwepheshe wezokunakekelwa kwempilo

Ngenkathi imithombo yokudla ye-calcium citrate ingaba neqhaza ekunciphiseni kwakho, kubalulekile ukuze uthintane nochwepheshe wezokunakekelwa kwempilo ukuthola izidingo zakho ezithile ze-calcium. Bangakweluleka ukuthi udinga ukungezelelwa okwengeziwe futhi bancoma indlela engcono kakhulu ye-calcium yezimo zakho.

Ngokufaka ukudla okunothile ngokudla kwe-calcium ekudleni kwakho futhi kungenzeka ukuletha nge-calcium citrate, ungasekela impilo yakho yethambo nenhlala-kahle.