Wakakura uchiisa Got Milk? ndebvu ads pamadziro ako achiri kuyaruka, saka Eheka unoziva kuti dairy inopa calcium yakawanda uye inobatsira kuchengeta mapfupa ako akanaka uye akasimba. Asi kune avo vane lactose-isingashiviriri, vegan kana kungocheka mukaka, ndeipi imwe nzira? Takarova Nutritionist Frida Harju-Westman kune zvisere zvinokatyamadza zvekarusiyamu zvikafu zvisiri zvemukaka.
RELATED: 9 Zvinonaka Probiotic-Rich Chikafu (Idzo dzisiri Yogurt)
Alikaj2582/Getty Images1. Sardines
Zvinokurudzirwa kuti munhu mukuru ari pasi pemakore makumi mashanu anofanira kudya 1,000 milligrams yecalcium pazuva, Harju-Westman anotiudza. Uye hadzisi hove diki diki idzi chete dzakazara nemafuta akakosha omega-3, asi zvakare dzinotakura 350 milligrams ecalcium mugaba diki rimwe chete. Kanda vaviri mu saladhi kana iwe unogona kuzviita kuti zvive zvinonaka zvine munyu machipisi (hongu, chaizvo).
MUFANANIDZO: LIZ ANDREW/STYLING: ERIN MCDOWELL2. Oranges
Iwe unogona kunge unofunga nezvemuchero wakajeka-ruvara sevhitamini C simba rekushandisa, asi imwe orenji inewo anopfuura 70 milligrams e calcium. Kwete kunyanya shabby.
Zvekugadzira: Ombré Citrus Upside-Down Cake
MUFANANIDZO: LIZ ANDREW/STYLING: ERIN MCDOWELL3. Maonde
Mukuwedzera pakuva sosi yakanaka yecalcium, maonde anozvirumbidzawo zvakakwirira zve antioxidants uye fiber. Kudya angangoita maonde mashanu akaomeswa pazuva kunogona kukupa anenge zana nemakumi matatu neshanu mamirigiramu ecalcium, iyo inofamba nzira refu mukukubatsira iwe kuwana inodiwa zuva nezuva, Harju-Westman anodaro.
Zvekugadzira: Prosciutto uye Fig Salad Board
MUFANANIDZO: LIZ ANDREW/STYLING: ERIN MCDOWELL4. Broccoli
Haisi chete yatinofarira cruciferous muriwo jam-yakazara nekudya kwakakosha zvinosanganisira vhitamini A, magnesium, zinc, uye phosphorous, asi zvakare ine yakasarudzika mazinga ecalcium. Ehe, ine chaizvo-yemuriwo mamiriro.
Zvekugadzira: Broccoli uye Cauliflower Gratin
MUFANANIDZO: LIZ ANDREW/STYLING: ERIN MCDOWELL5. Maamondi
Nzungu dzakawanda dzine huwandu hwakakura hwecalcium, asi maarumondi ariwo mamwe mashoma mapuroteni ari alkaline kuumba, ayo anobatsira immune system uye simba, Harju-Westman anotiudza. Funga nezve mvumo iyi yekuenda nzungu pane almond butter (ingo chenjerera imwe shuga, zvakanaka?)
Zvekugadzira: Sweet Potato Noodles neAlmond Sauce
RELATED: 7 Zvokudya Zviri Kukuita Pachivande Iwe Wakaneta
MUFANANIDZO: LIZ ANDREW/STYLING: ERIN MCDOWELL6. White Beans
Bhinzi chena dzakapfuma muprotein, iron, fiber uye calcium, ine inosvika 175 milligrams yecalcium pakushumira. Inguva yekudziya ndiro yechili.
Zvekugadzira :White Turkey Chili with Avocado
MUFANANIDZO: LIZ ANDREW/STYLING: ERIN MCDOWELL7. Mashizha Akasvibira
Mashizha ane mashizha akadai sekare ane zero mafuta, akanyanya kuderera mumakoriyori uye ane yakakwira mazinga ecalcium, Harju-Westman anotiudza. Hapana mashura ipapo.
Zvekugadzira: Kokonati Yakagadzirwa Sipinachi
MUFANANIDZO: LIZ ANDREW/STYLING: ERIN MCDOWELL8. Vitamin D Zvokudya
Kunyangwe iwe uri kutora calcium kubva mumukaka kana zvisiri zvemukaka zvekudya, zvakakosha kuti uve nevhitamini D yakakwana mukudya kwako, sezvo muviri wako usingakwanise kutora calcium zvakanaka pasina iyi yakakosha vhitamini, Harju-Westman anotsanangura. Chengetedza salmon, mazai yolks uye swordfish kuti uve nechokwadi chekuti waguta.
RELATED: 6 Hutano (uye Hunonaka) Zvokudya zvine High muVitamin D
