Otu esi enweta Calcium zuru oke na-enweghị mmiri ara ehi

calcium - ihe nchọta nke a na-ewepụta na ala ma dị oke mkpa maka ịnọgide na-enwe ọkpụkpụ na ezé dị mma, usoro ụjọ ahụ, ọbara mgbali elu na igbochi osteoporosis. Ajụjụ ezi uche dị na ya na-ebilite: gịnị kpatara na ọ gaghị ekwe omume ịnweta calcium site na osisi, na-agafe "nhazi" ya site na ehi (n'agbanyeghị eziokwu ahụ bụ na ị ga-akwụkwa ego maka usoro a, na-ekpughe ehi ahụ na-ata ahụhụ - ma ọ bụrụ na anyị na-ekwu maka a. nnukwu ugbo)?

A na-achọta Calcium n'ụba nri! N'ezie ụfọdụ n'ime isi mmalite ya ga-abụ nchọpụta na-atụghị anya ya maka gị. Calcium sitere na nri ihe ọkụkụ dị mfe ịnweta - nke a bụ n'ihi na ọtụtụ osisi nwere ihe ndị na-eme ka ntinye nke calcium dị mfe ma na-akwado usoro ọkpụkpụ na obi. Dị mkpa, n'adịghị ka mmiri ara ehi ngwaahịa, ha adịghị acidify ahu. Mmiri ara ehi na ngwaahịa anụmanụ ndị ọzọ, n'ihi nnukwu acidity ha, n'ụzọ megidere nke ahụ, na-enye aka na mbibi ọkpụkpụ ka ukwuu ma na-enye aka na mbibi nke usoro ahụ ndị ọzọ.

Yabụ, tinye ọtụtụ nri ndị a na nri gị wee chefuo nsogbu calcium:

Kabeji

N'ezie otu n'ime isi mmalite calcium kacha mma, 268 mg kwa iko nke kale esighe. Cabbage dịkwa obere na oxalates, nke na-ekekọta calcium ma na-egbochi ịmịnye ya. Ya mere, kabeeji ga-abụ ihe ọzọ magburu onwe ya na akwụkwọ nri, nke oxalates dị ukwuu.

Mkpụrụ fig

Fig 8-10 nwere calcium dị ka otu iko mmiri ara ehi. Na mgbakwunye, fig nwere ọtụtụ eriri, ígwè na potassium. Enwere ike ịgbakwunye ya na salad akwụkwọ ndụ akwụkwọ ndụ, ogwe ike, smoothies na ọka.

Almọnd

Almọnd bụ ngwaahịa ọzọ na-emebi ndekọ maka ọdịnaya calcium. Ha nwekwara nnukwu fiber na magnesium. Echefula banyere nnukwu protein na abụba dị mma nke obi. Ị nwere ike ịme mmiri ara ehi almond, butter almond, ma ọ bụ nụ ụtọ mkpụrụ osisi.

Mmiri ara ehi akwukwo nri

Mmiri ara ehi sitere na osisi (soy, almond, aki oyibo, hemp, flaxseed, cashew) bụ ezigbo isi iyi calcium. Ọzọkwa, ọ bụ calcium nkịtị na nke a na-edozibeghị, nke a na-ewepụta n'ime eriri afọ nke ụwa. Imirikiti mmiri ara ehi sitere na osisi nwere ihe karịrị 30% nke calcium chọrọ kwa ụbọchị yana ihe fọrọ nke nta ka ọ bụrụ 50% karịa ngwaahịa mmiri ara ehi. Mmiri ara ehi dị otú ahụ dị mfe iji na smoothies ma gbakwunye na oatmeal.

Brọkọlị

Ọ na-eju ọtụtụ ndị anya ịmata na broccoli bụ isi iyi calcium mara mma. Na otu iko kabeeji esi nri nwere 180 mg nke calcium, na inflorescence raw - 115 mg. Site na iri naanị otu iko kwa ụbọchị, ị nwere ike mejupụta ụlọ ahịa calcium gị ngwa ngwa. Ị bụ onye na-akwado broccoli steamed? Mgbe ahụ gbakwunye florets abụọ na smoothie ma ọ bụ vegan burger.

Muscat ugu

Site n'ụzọ, ọ bụ nnukwu nri. Ọ na-ejupụta n'ụzọ nkịtị na eriri, vitamin A ma nwee ihe ruru 84 mg nke calcium, nke fọrọ nke nta ka ọ bụrụ 10% nke uru kwa ụbọchị.

Kale

Otu iko kale nwere 94 mg nke calcium, gbakwunyere magnesium, fiber, chlorophyll, vitamin A, iron, na vitamin C.

Mkpụrụ nke chia

Nke a, n'ezie, agaghị abịa dị ka ihe ijuanya, ma ọ bụ ọdịnaya calcium na-eme ka ha bụrụ nri kachasị mma. Site n'iji ya eme ihe mgbe niile, mbọ na ntutu na-esiwanye ike ma na-esiwanye ike, na akwara na-esiwanye ike. 2 tablespoons nke chia nwere ihe dị ka 177 mg nke calcium, nke bụ 18% nke ihe a chọrọ kwa ụbọchị. Nke a bụ ihe ịtụnanya maka obere mkpụrụ dị otú ahụ! Site n'ịgbakwụnye otu tablespoon ugboro abụọ n'ụbọchị na smoothies, oatmeal, salads, na ihe a na-esi nri, ị nwere ike imeziwanye ọnọdụ nke sistem gị.

Isi mmalite ndị ọzọ nke calcium: oatmeal (105 mg) na soybean (261 mg). Iji ruo ihe achọrọ kwa ụbọchị na-enweghị mgbakwunye mgbakwunye, ịkwesịrị iri naanị 1000 mg nke calcium. Ya mere, ọbụlagodi na-agbaso nri naanị ihe ọkụkụ, ị nwere ike inye ahụ gị calcium nke na-amịkọrọ nke ọma.

 

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