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Paunenge uri nepamuviri, unofanirwa kudya zvimwe zvekudya zvisina hutano chete, asi zvinopa zvakakosha zvinovaka muviri uye mamineral. Semuenzaniso, calcium ndiyo imwe yemaminerari ayo anodikanwa mukukudziridza kwakanaka kwe 'fetus' iri kukura.
Calcium inobatsira kuvaka mapfupa akasimba nemeno emwana ari kukura. Calcium inodiwa zvakare panguva yepamuviri kukurudzira moyo wakagwinya, tsinga, uye mhasuru zvavose amai nemwana. Ukasadya chikafu chine calcium panguva yekuzvitakura, mwana wako anokweva calcium yese kubva mumuviri wako inozokanganisa hutano hwako.
Nekudaro, zvakakosha kwazvo kuti ubatanidze chikafu chine calcium-mune yako yekuzvitakura kudya. Zvisinei, kune vakadzi vazhinji vanonzwa kuti calcium inongotorwa kubva muzvikafu uye zvinwiwa zvine hutano. Asi zvigadzirwa zvemukaka handizvo chete zvinopa calcium. Panguva yekuzvitakura, vakadzi vanofarira kuzviita michero ichangobva kutemwa. Nekudaro, kana iwe uchida michero uye uchida kudya michero yecalcium-mune yako yekuzvitakura kudya, saka kune mimwe michero yekuwedzera mune yako yekudya rondedzero.
Zvibereko zvine calcium zvine maranjisi, mulberries uye kiwi zvinogona kuverengerwa mukudya kwako kwepamuviri. Ivo vane hutano pamwe chete nehutano. Saizvozvo, michero yakaomeswa semaonde akaomeswa, michero (mapuramu akaomeswa) uye maapricot akaomeswa anogona kuverengerwa mukudya kwekuzvitakura sezvo michero iyi zvakare ine calcium yakawanda.
Kana iwe uri nepamuviri uye uchida kuisa ichi chicherwa, saka heano mashoma macalcium-akapfuma michero yekuve mune yako yepamuviri chikafu.
Calcium-Yakapfuma Zvibereko ZveVakadzi Vakazvitakura
Maonde Akaomeswa
Imwe kapu inoshumira maonde akaomeswa inopa 241mg yecalcium. Maonde akaomeswa ane huwandu hwakawanda hwe0mega-3 fatty acids uye zinc inoita kuti ive noutano kuvakadzi vane nhumbu.
Mazuva
Zvinoenderana nevakadzi vekare ngano, kuve nemazuva kunogona kudzikisira nguva yebasa. Iyo zvakare yakapfuma mu calcium. Rimwe zuva rine 15.36mg calcium mariri.
Kumquats
Muchero uyu une calcium-yakawanda inogona kudyiwa panguva yepamuviri uye inogona kutosanganisirwa muchikafu chekuberekwa.
Maapurikoti akaomeswa
Ichi chibereko chine calcium-chakapfuma chinoonekwa sechikafu chakanyanya chevakadzi vane nhumbu. Maapurikoti akaomeswa ane ayoni, folic acid uye potasium zvinoita kuti ive chikafu chinonaka.
Maorenji
Chibereko checitrus chine mavitamini akawanda kunyanya Vitamin C, uye calcium. Orenji rimwe rine 60mg yecalcium inoita kuti ive muchero unovaka kune vakadzi vane nhumbu.
Prunes
Prunes ndidzo dzakaomeswa plums inova muchero une calcium. Kana iwe uchinetseka nekuzvimbirwa panguva yekuzvitakura, edza uyu mushonga wekumba.
Mulberries
Ichi ndicho chimwe chibereko chine calcium. Zvisinei, kune vanhu vazhinji vanofunga kuti mulberries haafanire kudyiwa panguva yekuzvitakura asi vamwe vakadzi vachizviramba. Saka, bvunza wako gynecologist usati wazvisuma mune kwako kudya.
Kiwi
Ichi ndicho chimwe chikafu chepamusoro kuva nacho panguva yekuzvitakura. Kunze kwe calcium, kiwi zvakare yakafuma muVitamin C (yakawanda seorenji).
