Hypertrophic Cardiomyopathy: Zviratidzo, Zvinokonzera, Kurapa Uye Kudzivirira Wona Sample Yekukurumidza Nyevero Bvumidza ZViziviso ZveZuva NezvekuzivisaJust In
-
Chaitra Navratri 2021: Zuva, Muhurta, Tsika Uye Kukosha Kwemutambo uyu -
- Hina Khan Anobwinya Kumusoro Nemhangura Green Girazi Shadow Uye Glossy Nude Miromo Tora Iko Kutarisa Mune Mashoma Akareruka Matanho!
- Ugadi Uye Baisakhi 2021: Spruce Up Yako Festive Tarisa NaCelebs-Akafuridzirwa echinyakare Masutu
- Mazuva ese Horoscope: 13 Kubvumbi 2021
Chaitra Navratri 2021: Zuva, Muhurta, Tsika Uye Kukosha Kwemutambo uyu Usapotsa
- Sarudzo dzeParamende: TMC, BJP inokwikwidza kukwezva maDalits sezvo zvematongerwo enyika zveBengal zvichiona shanduko dzevadzidzi
- Samsung Galaxy M42 5G Mutengo, Teaser Vhidhiyo Inotarisana Nechekutanga Kutangisa Iri Pedyo
- Chikwata Radhe Shyam Anopemberera Uye Anoshuvira 'Mazhinji Festivals, Imwe Rudo' Nemafestita Maposta ane Star Prabhas
- IPL 2021: Zaheer anotsanangura mashandisiro ekuti maIndia maIndia anoshandisa sei 'trump kadhi' Bumrah
- PPF kana NPS: Ndezvipi Scores Senge Nani Ririnani Yekudyara Investment Sarudzo?
- Yamaha MT-15 Ine Dual-Chiteshi ABS Ichazovhurwa Munguva pfupi Mitengo Yakaiswa Kuti Iwedzere Zvakare
- CSBC Bihar Mapurisa Constable Yekupedzisira Mhedzisiro 2021 Yakaziviswa
- 10 Nzvimbo Dzakanakisa dzekushanyira Mu Maharashtra Muna Kubvumbi
Hutano Chikafu Nutrition oi-Lekhaka Na Needhi Gandhi musi waZvita 7, 2017 Calcium chinhu chakakosha chicherwa chinosimbisa mapfupa nemeno emuviri wemunhu. Nekudaro, vanhu vanofanirwa kuisa huwandu hwakaringana hwecalcium muzvikafu zvavo zvenguva dzose kuti vazvigadzikane. Kazhinji, mukaka unofungidzirwa seyakafuma sosi yecalcium uye girazi remukaka rinozivikanwa riine 300 mg yecalcium.
Nekudaro, vana vanonyanya kumanikidzwa kunwa ingori girazi remukaka zuva rega rega, sezvo vachida yakawanda calcium yekuvandudza kwemapfupa avo uye simba remeno.
Asi vana vazhinji uye kunyangwe vakuru havafarire chaizvo kuva nemukaka, kunyangwe iine calcium yakawanda inovapa miviri yavo. Vanhu vashoma vanogona zvakare vasina mukaka nekuda kwekuvapo kwe lactose mairi, nekuti ivo vane lactose vasingashiviriri uye havagone kuigaya.
Zvakare, mukaka unogona kunge usingawanike munzvimbo dzese dzenyika, kuzadzisa madosi anodiwa ecalcium kuvanhu.
Nekudaro, iyo imwe sosi sosi yecalcium yakareba kuvhimwa nemasayendisiti uye vezvekudya. Zvino zvimwe zvinoverengeka zvekudya zvinozivikanwa izvo zvinowedzeredzwa nehumwe huwandu hwecalcium kupfuura girazi remukaka. Enderera kuverenga kuti uzive zvakawanda nezve izvo zvekudya.
Chickpeas:
Iyo yakakangwa chickpea chikafu chinodiwa nevanhu vazhinji kana ichigoverwa sechikamu chesaladi inonaka kana muto. Izvo zvinowanikwa kuti imwe nehafu makapu ehukupeas ane 315 mg yecalcium uye yakawanda fiber, pamwe neprotein. Saka, inogona nyore kushanda seimwe sosi sosi yecalcium.
Oats:
Oats anozivikanwa sechibage chine hutano zvikuru uye inowanikwawo kuti iine hupfumi hune calcium, pamwe nefibisi, vhitamini B uye zvimwe zvakakosha zvinovaka muviri. Sekureva kwevezvekudya, hafu chete yekapu yemazi ine 200 mg yecalcium inopfuura huwandu hwakaenzana hwemukaka. Zvakare, oats anowanzo kudyiwa nemukaka wesoya kana mukaka wealmond, ese ari maviri tastier dzimwe nzira dzemukaka wemombe uye dzakapfuma sosi yecalcium.
Tofu:
Sezvo mukaka we soya uri mupfumi wakawanda we calcium, tofu kana bhinzi yakakangwa kubva mumukaka we soya inozivikanwa kuti ndiyo tastier imwe nzira kune mukaka kune yakanyanya calcium calcium. Izvo zvinoonekwa kuti kapu yefirm tofu inopa 861 mg yecalcium iyo inokwana kupfuura chero mwana kana munhu mukuru, pamwe nezvakanaka zvemapuroteni uye faibha.
Maamondi:
Muarumondi ndiyo mhando inozivikanwa kwazvo yenzungu inodiwa nevakuru nevakuru. Tsvagiridzo yakagadza kuti chete cupth mukombe weiyi nati ine hutano ine 320 mg yecalcium uye nekudaro inogona kutsiva mukaka wevana. Zvakare, maamondi anozivikanwawo kuve anobatsira mukuvandudza simba rehuropi mukukura kwevana.
Salmoni:
Salmoni hove yegungwa inonaka iyo inozivikanwa kuva chikafu chine hutano. Izvo zvinowanikwa kuti imwechete chete inoshandira salmon nyowani kana yemumagaba inogona kupa dzinosvika 350 mg yecalcium. Zvakare, zvakare ine zvakapfuma zvemavhitamini D izvo zvakakosha pakuiswa kwecalcium mumasero emuviri. Ihove iyi zvakare inopa yakawanda omega-3 fatty acids uye mapuroteni, ayo anobatsira mukuchengetedza muviri uine hutano.
Sardines:
Sardine ndeimwe hove ine hutano yegungwa, idiki inoshumirwa iyo iine 370 mg yecalcium. Kunge mamwe marudzi ezvokudya zvegungwa, masaradhi anewo omega-3 fatty acids uye vhitamini D ayo anodikanwa kune hutano hwakanaka hwemunhu chero upi zvake. Saka madhishi anonaka akagadzirwa nehove dzegungwa idzi anofanirwa kuverengerwa muzvikafu kakawanda sezvinobvira.
Green Leafy Muriwo:
Iyo mitsva yakasvibira yemashizha miriwo inogara iri yekutanga kuraira kune chero wezvekudya kana chiremba wekudya zvine hutano hwezvinomera. Sipinachi, kare, turnip greens, bok choy uye masardard mashizha anozivikanwa kunge makuru sosi calcium. Izvo zvinoonekwa kuti 2 makapu etipiru magirini ane 394 mg yecalcium, nepo yakafanana yakafanana yeaka kare inopa 188 mg yecalcium. Saka iwo masaladi, green smoothie uye zvinonaka chikafu chinogadzirwa nemiriwo iyi zvinoshamisa zvinotsiva kukosha kwekushandisa mukaka.
Maonde Akaomeswa:
Muonde wakaoma chibereko chinotapira chakaomeswa chinowanzo kuwedzerwa kumacornflakes kana oats kuti chive chikafu chinonaka. Imwe nehafu makapu emaonde akaomeswa anopa 320 mg yecalcium, pamwe chete nezvakakura zvemukati zvine hutano antioxidants.
Ricotta Cheese:
Ricotta chimiro chakakurumbira chechizi chinotapira icho chinoshandiswa zvakanyanya mukugadzira madhishi anonaka nemichero yakasiyana inotapira. Ivo vezvekudya vanokurudzira ichi chizi nekuti mukombe we3 / 4 we ricotta chizi unowanikwa uine 380 mg yecalcium uye 21 g yemapuroteni, ichiita chikafu chakanakira kukurumidza kukura kwevana.
Nekudaro, zvese izvi zvikafu zvine hutano zvinopa zvakakwana kudya kwakaringana nemafuta mazhinji ecalcium, ayo anogona kudyiwa zuva nezuva mukaka wemombe.
