8 Ukudla Okucebile Nge-calcium Okungelona Ubisi

Amagama Amahle Kakhulu Ezingane

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Ngithumele Nge-Imeyili Khombisa Esizeni

Ukhule ubeka iGot Milk? izikhangiso zamadevu odongeni lwakho njengomuntu osemusha, kanjalo kunjalo uyazi ukuthi ubisi luwumthombo omkhulu we-calcium futhi lusiza ekugcineni amathambo akho emahle futhi eqinile. Kodwa kulabo abangabekezeleli i-lactose, i-vegan noma nje ukunciphisa ubisi, iyiphi enye indlela? Sithepha isazi sokudla okunomsoco uFrida Harju-Westman ngokudla okuyisishiyagalombili okumangazayo okucebile nge-calcium okungelona ubisi.

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1. Osadini

Kutuswa ukuthi umuntu omdala ongaphansi kweminyaka engu-50 kufanele adle amamiligremu ayi-1,000 e-calcium ngosuku, uHarju-Westman usitshela. Futhi akuzona nje lezi zinhlanzi ezincane ezigcwele amafutha e-omega-3 abalulekile, kodwa futhi zipakisha amamiligremu angu-350 e-calcium ethini elincane nje elilodwa. Gcoba umbhangqwana esaladini noma ungawenza amashibhi anosawoti amnandi (yebo, ngempela).

2. Amawolintshi

Cishe ucabanga ngesithelo esinemibala egqamile njengendlu yamandla kavithamini C, kodwa iwolintshi elilodwa libuye libe namamiligremu angaphezu kuka-70 e-calcium. Hhayi shabby kakhulu.

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3. Amakhiwane

Ngaphezu kokuba umthombo omuhle we-calcium, amakhiwane abuye aqhayise ngamazinga aphezulu e-antioxidants kanye ne-fiber. Ukudla cishe amakhiwane omisiwe amahlanu ngosuku kungakunikeza cishe ama-milligram ayi-135 e-calcium, ehamba ibanga elide ekusizeni ukuthi uzuze ukudla okudingekile nsuku zonke, kusho uHarju-Westman.

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4. I-Brokholi

Akukhona nje kuphela ukuthi imifino esiyintandokazi ye-cruciferous jam egcwele izakhamzimba ezibalulekile okuhlanganisa uvithamini A, i-magnesium, i-zinc, ne-phosphorus, kodwa iqukethe namazinga aphezulu e-calcium. Yebo, impela inesimo semifino ephezulu.

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5. Ama-alimondi

Amantongomane amaningi aqukethe inani elikhulu le-calcium, kepha ama-alimondi nawo angelinye lamaprotheni ambalwa akha i-alkaline, esiza ukusebenza komzimba namandla, uHarju-Westman usitshela. Cabangela le mvume ukuze uthole amantongomane kubhotela le-alimondi (vele uqaphele ushukela owengeziwe, Kulungile?)

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6. Ubhontshisi Omhlophe

Ubhontshisi omhlophe ucebile ngamaprotheni, i-iron, i-fiber ne-calcium, equkethe cishe ama-milligrams angu-175 we-calcium ngokuphakelwa ngakunye. Isikhathi sesitsha sokufudumala se-chili.

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7. Imifino Eluhlaza

Imifino enamahlamvu efana ne-kale iqukethe amafutha ayiziro, inama-kilojoule aphansi kakhulu futhi inamazinga aphezulu e-calcium, uHarju-Westman usitshela. Azikho izimanga lapho.

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8. I-Vitamin D Ukudla

Kungakhathaliseki ukuthi uthatha i-calcium ekudleni kobisi noma okungekhona okobisi, kubalulekile ukuthi ube ne-vitamin D eyanele ekudleni kwakho, njengoba umzimba wakho awukwazi ukumunca kahle i-calcium ngaphandle kwale vithamini ebalulekile, kuchaza u-Harju-Westman. Thenga i-salmon, izikhupha zamaqanda kanye ne-swordfish ukuze uqiniseke ukuthi uyasutha.

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