Ingabe awubekezeleli i-Lactose? Thola Isidingo Sakho seCalcium Kulezi Zokudla

Amagama Amahle Kakhulu Ezingane

Phansi:

Usuku Lokuzalwa:

Thuma

Ngithumele Nge-Imeyili Khombisa Esizeni

Vele ungene

• Iminithi engama-43 edlule I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi
• 
• 1 ihora eledlule I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
• 3 amahora edlule I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
• 6 amahora edlule I-Daily Horoscope: 13 Ephreli 2021

Ungaphuthelwa

• Izindaba Ukuvota komhlangano: I-TMC ne-BJP bazama ukuqoma ama-Dalits njengoba ezombusazwe zaseBengal zibona ukushintsha ngokwezigaba
• Ubuchwepheshe Intengo ye-Samsung Galaxy M42 5G, i-Teaser Video Surfaces Online Launch Iseduze
• Ama-movie ITeam Radhe Shyam Igubha Futhi Ifisa ‘Imikhosi Eminingi, Uthando Olunye’ Ngamaphosta Wemikhosi Elingisa Ama-Prabhas
• Ezemidlalo I-IPL 2021: UZaheer uchaza ukuthi amaNdiya aseMumbai azolisebenzisa kanjani 'ikhadi lamacilongo' iBumrah
• Ezezimali I-PPF noma i-NPS: Yiziphi Izikolo Njengenketho Engcono Yokutshala Umhlalaphansi?
• Izimoto I-Yamaha MT-15 Ne-Dual-Channel ABS Ezokwethulwa Maduzane Izintengo Zibekelwe Ukunyusa Futhi
• Ezemfundo Umphumela Wokugcina we-CSBC Bihar Police Constable Final 2021 Umenyezelwe
• Ukuvakasha Izindawo ezi-10 ezihamba phambili zokuvakashela eMaharashtra ngo-Ephreli

I-calcium yiminerali ebalulekile eqinisa amathambo namazinyo omzimba womuntu. Ngakho-ke, abantu badinga ukufaka inani elanele le-calcium ekudleni kwabo okuvamile ukuzigcina benempilo. Ngokuvamile, ubisi lubhekwa njengomthombo ocebile kakhulu we-calcium kanti ingilazi yobisi yaziwa ukuthi iqukethe cishe i-300 mg ye-calcium.

Ngakho-ke, izingane ziphoqeleka kakhulu ukuphuza okungenani ingilazi eyodwa yobisi nsuku zonke, njengoba zidinga i-calcium eningi ukuze kuthuthukiswe amathambo azo namandla wamazinyo.

Kodwa izingane eziningi ngisho nabantu abadala abakuthandi ngempela ukuba nobisi, naphezu kokutholakala kwalo okuphezulu kwe-calcium emizimbeni yabo. Abantu abambalwa futhi kungenzeka bangabi nalo ubisi ngenxa yokuba khona kwe-lactose kulo, ngoba abakwazi ukubekezelela i-lactose futhi abakwazi ukuyigaya.

Futhi, ubisi kungenzeka lungatholakali kuzo zonke izingxenye zomhlaba, ukufeza amanani adingekayo we-calcium kubantu.

Ngakho-ke, omunye umthombo we-calcium uzingelwa ngabososayensi kanye nezazi zokudla. Manje okunye ukudla okuningi kuyaziwa okunothiswa ngokuqukethwe kwe-calcium eningi kunengilazi yobisi. Qhubeka ufunde ukuze wazi okwengeziwe ngalokhu kudla.

Amatshwele:

Ichickpea eyosiwe iwukudla okuthandwa abantu abaningi uma kuphakwa njengengxenye yesaladi noma isobho elihlwabusayo. Kutholakala ukuthi inkomishi eyodwa nohhafu yamantshontsho iqukethe i-315 mg ye-calcium nenqwaba yefayibha, kanye namaprotheni. Ngakho-ke, ingasebenza kalula njengomunye umthombo we-calcium.

Ama-oats:

Ama-oats aziwa njenge-cereal enempilo kakhulu kanti futhi kutholakala ukuthi ngumthombo ocebile we-calcium, kanye nemicu, uvithamini B nezinye izakhi zomzimba ezibalulekile. Ngokusho kwezazi zokudla, uhhafu kuphela wenkomishi ye-oats uqukethe u-200 mg we-calcium ongaphezu kobisi olufanayo nobisi. Ngaphezu kwalokho, ama-oats avame ukudliwa ngobisi lwe-soya noma ubisi lwe-alimondi, womabili lawa ayizindlela zokunambitha zobisi lwenkomo futhi ayimithombo ecebile ye-calcium.

Tofu:

Njengoba ubisi lwe-soya luwumthombo ocebile we-calcium, i-tofu noma i-curd kabhontshisi elungiselelwe kusuka ebisi lwe-soya yaziwa njengenye indlela e-tastier kunobisi yokuphakelwa kwe-calcium ephezulu kakhulu. Kuyabonakala ukuthi inkomishi ye-tofu eqinile iphakela i-calcium engu-861 mg engaphezulu ngokwanele kunoma iyiphi ingane noma umuntu omdala, kanye nokuqukethwe okuhle kwamaprotheni nefayibha.

Ama-alimondi:

I-almond yizinhlobonhlobo zamantongomane ezithandwa kakhulu abancane nabadala. Ucwaningo seluthole ukuthi inkomishi ye-¾th kuphela yale nati enempilo iqukethe i-320 mg ye-calcium ngakho-ke ingashintsha ubisi lwezingane kalula. Ngaphezu kwalokho, i-alimondi yaziwa nangokuthi inenzuzo yokuthuthukisa amandla obuchopho ezinganeni ezikhulayo.

Uhlobo lwenhlanzi:

I-Salmon iyinhlanzi yasolwandle emnandi eyaziwayo ukuthi ingukudla okunempilo kakhulu. Kutholakala ukuthi sinye kuphela isaloni entsha noma ekheniwe enganikeza cishe i-350 mg ye-calcium. Ngaphezu kwalokho, futhi inokuqukethwe okunothile kukavithamini D okubalulekile ukumuncwa kwe-calcium kumaseli omzimba. Le nhlanzi iphinde inikeze ama-omega-3 fatty acids amaningi namaprotheni, asiza ekugcineni umzimba uphilile.

Ama-sardine:

Isardard ingenye yezinhlanzi zasolwandle ezinempilo, okuncanyana okuqukethe i-370 mg ye-calcium. Njengezinye izinhlobo zezinhlanzi zasolwandle, ama-sardine nawo aqukethe ama-omega-3 fatty acids novithamini D adingekayo empilweni enhle yanoma imuphi umuntu. Ngakho-ke izitsha ezihlwabusayo ezilungiselelwe lezi zinhlanzi zasolwandle kufanele zifakwe ekudleni kaningi ngangokunokwenzeka.

Imifino Eluhlaza Okotshani:

Imifino eluhlaza enamaqabunga aluhlaza ngaso sonke isikhathi isiphakamiso sokuqala sanoma yimuphi udokotela wezokudla noma udokotela ngesidlo semifino esinempilo. Isipinashi, i-kale, imifino yetheniphu, ama-bok choy namahlamvu wesinaphi aziwa njengemithombo emikhulu ye-calcium. Kuyabonakala ukuthi izinkomishi ezi-2 zemifino yetheniphu ziqukethe i-calcium engu-394 mg, kuyilapho inani elifanayo le-kale linikeza i-calcium engu-188 mg. Ngakho-ke amasaladi, i-smoothie eluhlaza kanye namakhekhe anambithekayo enziwe ngale mifino asisusa ngokumangazayo isidingo sokusetshenziswa kobisi.

Amakhiwane Omisiwe:

Umkhiwane owomile isithelo esithandwayo esomile esithandwayo esivame ukufakwa kuma-cornflakes noma i-oats ukukwenza kube isidlo esimnandi sasekuseni. Inkomishi eyodwa nohhafu yamakhiwane omisiwe anikezela ngama-320 mg we-calcium, kanye nokuqukethwe okukhulu kwama-antioxidants anempilo.

Ushizi weRicotta:

URicotta wuhlobo oludumile lweshizi olu-creamy olusetshenziswa kakhulu ekwenzeni ama-dessert amnandi ngezithelo ezinoshukela ezahlukahlukene. Izazi zokudla zincoma lo shizi ngoba inkomishi ka-3/4 yoshizi we-ricotta kutholakala ukuthi iqukethe u-380 mg we-calcium no-21 g wamaprotheni, okwenza kube ukudla okulungele ukukhula okusheshayo kwezingane.

Ngakho-ke, konke lokhu kudla okunempilo kuhlinzeka ngokuphelele ngokudla okulinganiselayo nge-calcium eningi, okungadliwa ubisi lwenkomo nsuku zonke.

I-Horoscope Yakho Yakusasa

Ukwazi

Ngithumele Nge-Imeyili Khombisa Esizeni