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I-calcium iyiminerali ebalulekile hhayi nje ngoba iqinisa amathambo ethu kepha ngoba ngaphandle kwayo izinhliziyo zethu bezingaba nama-arrhythmias nemisipha yethu iqale ukushayana njengobuhlanya!
Ngakho-ke uma uhlale uzibuza ukuthi yiziphi ezinye izindlela zobisi uma kukhulunywa ngokudla okunothe nge-calcium, ungabe usaya phambili. Ngoba kule ndatshana sizoxoxa ngqo ngalokho ngokugcizelela okukhethekile ekudleni okunothile kwe-calcium okutholakala kalula eNdiya.
Khumbula nje: Uma amazinga akho kavithamini D ephansi, ukuba nalokhu kudla ngeke kukusize ukubekeka ku-calcium ngoba uvithamini D usiza isisu sakho ukuthi simunce i-calcium ekudleni kwakho. Ngakho-ke qiniseka ukuthi uhlolwa igazi lakho ngaphambi kokulandela ngokungaboni kunoma yisiphi iseluleko esishiwo kule ndatshana.
# 1 I-Curd
Asikhulumi ngamagathi. Sikhuluma nge-curd elula futhi elula emuncu elungiswa nsuku zonke emakhaya amaningi amaNdiya.
Futhi okuhamba phambili ngukuthi: ngisho nabantu abangabekezeleli i-lactose bangaba nayo!
# 2 Ama-sardine
Kubo bonke nina bantu abangadli imifino, isardard iyinhlanzi yasolwandle eshibhile etholakala kalula ezimakethe zezinhlanzi nasezitolo zokudlela zesabelomali kulo lonke elaseNdiya, ikakhulukazi ezindaweni ezisogwini zaseNingizimu, eNtshonalanga naseMpumalanga India.
Futhi njengoba isardard eyodwa ingakusiza ukuvala ama-33% amayunithi akho we-calcium anconyiwe nsuku zonke, kufanele nakanjani ungeze le nhlanzi ekudleni kwakho kanye ngesonto, uma kungenjalo.
# 3 Ushizi
Ushizi ngomunye umkhiqizo wobisi otholakala kalula ogcwele i-calcium.
Eqinisweni, ushizi weparmesan unokuqukethwe okuphezulu kakhulu kwe-calcium phakathi kwazo zonke izinhlobo zoshizi ezitholakala eMhlabeni!
# 4 Amakhiwane Omisiwe a.k.a Anjeer
Amakhiwane omisiwe alungele wena ngoba awagcini nje ngokuba umthombo omkhulu we-calcium kodwa futhi acebile ngemicu nensimbi.
# 5 Imifino eluhlaza
Kusuka ku-broccoli kuya kusipinashi, imifino eluhlaza enotshani icebile kumaminerali amaningi wokudla abalulekile, kufaka phakathi i-calcium.
# 6 Ama-alimondi
Ama-alimondi acebile ku-vitamin E ne-calcium. Kepha njengoba zikhiqiza ukushisa okuningi uma kudliwe ngobuningi, sicela uzilinganisele ekubeni nenqindi eyodwa ngosuku olulodwa.
# 7 Imigqa
Imiphini icebile nge-calcium. Kepha balahlekelwa yikho uma ubadlula ngokweqile. Ngakho-ke qiniseka ukuthi awubilisi kakhulu.
# 8 Imbewu yeSesame
Abesifazane abakhulelwe nabomama abancelisayo bavame ukusuthiswa kakhulu i-til ke laddoo (aka sesame seed laddoos) eNdiya ngoba imbewu yesame icebile nge-calcium, ngakho-ke, inhle kakhulu ekugcwaliseni yonke i-calcium laba besifazane abalahlekelwa ngamathambo abo ngesikhathi sokukhiqizwa ubisi.
# 9 Tofu
Kwakukhona isikhathi lapho i-tofu itholakala kuphela ezitolo ezikhethiwe eNdiya. Kepha manje ukudla okuvamile kwezempilo okuvame ukufaka indawo ye-paneer emakhaya afuna ukunciphisa ukusetshenziswa kwawo kwe-cottage cheese.
Futhi ingxenye enhle kunazo zonke: I-Tofu icebile nge-calcium!
# 10 amawolintshi
Amawolintshi kungenzeka angabi nayo i-calcium eningi njengezinye izindlela zobisi ezinikezwe ngenhla, kepha kufanelekile ukuphawula nokho.
# 11 Ngibisi
Ubisi lweSoy luvame ukudakwa yilabo abangavumeli i-lactose futhi ngenxa yalokho abakwazi ukuba nobisi lwangempela. Futhi ngenkathi ingacebile nge-calcium njengalesi sakamuva, isenayo i-whopping 300mg ngehora elilodwa.
# 12 Umdlandla
Ama-oats anempilo kunama-cornflakes futhi awabizi kakhulu. Mhlawumbe yingakho zitholakala kakhulu ezitolo zokudla zaseNdiya kulezi zinsuku.
Futhi ngenkathi bengaziwa ngokuqukethwe kwabo kwe-fiber, abampofu uma kukhulunywa nge-calcium futhi!
# 13 Bhindi
UBhindi uyimifino emangalisayo! Futhi icebile ngezakhamzimba, kubandakanya ne-calcium. Eqinisweni, isitsha esisodwa se-bhindi eliphekwe kahle sine-175mg ye-calcium.
# 14 Izinkalankala
Inyama yenkalankala imnandi, imnandi, futhi icebile ngamaminerali. Futhi inkomishi eyodwa yayo yaziwa ukuthi iqukethe i-123mg ye-calcium!
# 15 Amaqanda abilisiwe
Iqanda elilodwa elibilisiwe liqukethe i-calcium engu-50mg. Futhi, zinhle kakhulu ekubekeni amaprotheni novithamini A.
# 16 iTamarind
Onke amantombazane angajabula manje!
Futhi ngenkathi i-tamarind ingenayo i-calcium eningi njengezinye izinto zokudla ezibalulwe ngenhla, nakanjani iqukethe yanele ukufakazela ukuthi kukhulunywa ngalolu hlu. Futhi, icebile nge-potassium kanye nemicu!
# 17 Izinsuku
Izinsuku zingumngane wakho omkhulu uma kukhulunywa nge-calcium nensimbi. Futhi, kumnandi ukudliwa! Ikakhulukazi leyo engenazimboni, ene-alimondi maphakathi nayo!
# 18 I-Apple Custard aka Sitaphal
Ama-apula we-Custard angadla isikhathi esincane ukudliwa, kepha amnandi futhi acebile nge-calcium nezinye izakhi ezibalulekile.
# 19 Ubhontshisi weSoya
Sesivele sixoxe ngobisi lwe-soy kanye ne-tofu phambilini kulolu hlu, okuyimikhiqizo yomkhiqizo wesoya. Ngakho-ke, lolu hlu belungeke luphelele uma besingashongo lapha ababandulelayo lapha, ubhontshisi wesoya.
# 20 Broccoli
I-100g ye-broccoli eshubile ingakunika i-calcium engu-47mg, nokuningi! Ngakho-ke kufanele uyingeze ekudleni kwakho.
Yabelana ngale Ndatshana!
Ungakugcini kuwe konke lokhu okuhle! Yabelana ngale ndatshana bese wazisa umhlaba wonke ngazo zonke izindlela ezinothe nge-calcium ebisi.
Funda Okulandelayo - Ingabe Ukwelashwa Kokubhucunga Kungakusiza Ukwehlise Isisindo
