Amathambo akho adinga izakhi ezithile ukuze zihlale ziqinile futhi ziphilile. I-calcium ne-vithamini D yizinto ezimbili ezinkulu engicabanga ukuthi iningi labantu liyazibona, kodwa i-magnesium, amaprotheni, ama-fatty acids nama-vitamins A, C, no-K nazo zibalulekile ekuphatheni kwezempilo.
Nazi ukudla okungama-25 okuzokunikeza lezo zakhi ezidingekayo uma ufakwa ekudleni okunomsoco. Ngithole futhi izindlela zokupheka ezinempilo nezempilo namathiphu wokulungiselela lokhu kudla.
I-Oranges ne-Orange Juice
Ama-oranges anevithamini C ecebile, edingekayo ekwakheni i-collagen futhi enomthelela empilweni yethambo. I-orange nayo ingumthombo omuhle kakhulu wevithamini A, okubalulekile ekukhuleni kwamagciwane okujwayelekile nokuhlukaniswa kwamaseli.
Ip tip: khetha ijusi le-orange eliqinisekiswe nge-calcium, elibalulekile namathambo enempilo.
2 - Ubisi
Ubisi luwumthombo omuhle kakhulu we-calcium, osiza ukugcina amathambo akho aqinile. Eqinisweni, indebe eyodwa yobisi ikunika cishe ingxenye eyodwa kwezintathu zemfuneko yakho yansuku zonke. Ubisi buqiniswa nge-vitamin D, ukuqinisekisa ukuthi umzimba wakho uthatha i-calcium, kanye ne-vitamin A engeziwe.
Isiphakamiso se-Pro: khetha ubisi oluphansi noma olungenabuthi uma ubheka ukunciphisa ama-khalori.
Okudingeka Ukwazi Ngolisi
- Ubisi Ophuzi Awukona Ubisi Ophephile
- Ubisi nokudla komntanakho
- Ingabe Ubisi Buyawulungela Isilonda?
3 - Chard Swiss
I-Swiss chard imane nje iyinondlo. Kuphezulu kwamaminerali amaningi, kufaka phakathi i-calcium ne-magnesium, futhi iphinde ibe namavithamini aphezulu no-C, okuyiwona wonke amahle amathambo akho. I-Swiss chard iphinde ibe ne-fiber ephansi futhi i-calories ephansi, ngakho-ke iphelele cishe konke ukudla.
Isiphakamiso se- Pro: faka i-chard yaseSwitzerland enamafutha omnqumo enenhliziyo encane kanye ne-dash yemviniga emhlophe. Phezulu ngosawoti omncane, pepper, ne-nutmeg - kulula kakhulu.
I-Healthy Swiss Chard Recipes
4 - I-Parmesan Cheese
Ushizi weParmesan ugcwele ikhalsium - isipuni esisodwa se-parmesan ushizi esinezinhlamvu ezingu-63, esine-calcium eningi ukudla okuncane. I-Parmesan ushizi uyimithombo enhle kakhulu yamaprotheni, futhi ine-vitamin A encane. Amakholori awawona amabi - ukuthi elinye isipuni linamakholori angu-21 kuphela.
Ip tip: uthenge ushizi wakho we-Parmesan kusuka esigabeni seshizi esitolo (gweba izinto ezigayiwe ku-can) bese uwafaka noma uwafake ekhaya.
Ukupheka nge-Parmesan Cheese
- I-Oven-Baked Cheese Crisps
- Inkukhu Parmesan
- I-Skillet Chicken Divan
5 - Rhubarb
I-Rhubarb iphezulu kwe-calcium - indebe eyodwa ye-rhubarb ephekiwe inezinhlamvu eziyi-350 ze-calcium. Futhi umthombo omuhle wamavithamini A kanye no-C. Rhubarb uphansi ngamakholori, kepha ngokuvamile kufanele upheke ushukela ohlanganisa amakholori engeziwe.
Ip tip: pheka i-rhubarb yakho kuqala bese ushukela kamuva-awudingi ushukela olunjalo ngaleyo ndlela.
6 - Amakhiwane
Amakhiwane aqukethe amaminerali namavithamini adingekayo empilweni yethambo. Enye indebe yamakhiwane aphethwe ngamakhilogremu angu-180 e-calcium, kanye namanye amavithamini C kanye novithamini K. Amakhiwane amaqabunga aphansi kwamakholori futhi aphezulu e-fibre, ngakho-ke angcono ekudleni kwakho - amaqabunga amakhiwane akhiqiza angakunika 24 milligrams calcium.
I-pro tip: thenga amakhiwane amasha njenge-snack kodwa udle ngokushesha - awahlali isikhathi eside.
7 - isipinashi
Isipinashi ngumthombo omuhle kakhulu mayelana nawo wonke umsoco esingaba nesitshalo. Isipinashi sinokuthi amathambo akho aphezulu kakhulu ku-calcium namavithamini A, C no-K. Aphinde ayenandise, ahlukahlukene futhi aphansi kwamakhalori ngakho kufanele ngempela abe yingxenye yokudla komuntu wonke.
Isiphakamiso sepro: sebenzisa amaqabunga esipinashi emaqabheni akho futhi njengesaladi yakho imifino esikhundleni senothu ye- iceberg .
Ukupheka okupilishiwe isipinashi
8 - Amasheya
Amasheya ane-calcium ne-vitamin K encane, kodwa yini eyenza ibe ngcono kakhulu ngamathambo akho i-magnesium namanye amaminerali abanikelayo, kanye namaphrotheni enesitshalo aphilile.
Ip tip: yenza i-PB ne-Js yakho ibhotela le-cashew esikhundleni sebhokisi le-peanut.
9 - I-Kiwi Fruit
Izithelo ze-Kiwi kuhle ngamathambo akho ngoba ziphezulu kakhulu ku-vitamin C, futhi zicebile nge-magnesium. Izithelo ze-Kiwi zinezela ne-calcium namavithamini A no-K ekudleni kwakho kwansuku zonke. Zibuye zithande okumnandi ngaphandle kokuphakama kwama-khalori.
Isiphakamiso se-pro: engeza izithelo ze-kiwi ezincibilikile ekusebenzeni kwe-yogurt.
10 - uSalmon
I-Salmon ine-vitamin D ne-omega-3 fatty acids enamathemba akho okumele ahlale eqinile futhi enempilo, futhi futhi ungumthombo omuhle weprotheyini. Nakuba icebile ngamafutha enempilo, i-saumoni ayikho ama-calories aphezulu noma.
Ip tip: gcina i-saumon ekheniwe esandleni sama-sandwich esheshayo nezilula nama-saladi. Ibhonasi uma u-saumon ngamathambo ngoba iphakamisa ukudla kwakho kwe-calcium.
Izindlela Ezempilo Zokukhonza I-Salmon
11 - I-Soy Milk
Ubisi lwe-Soy (kanye ne-soy ngokuvamile) umthombo omuhle weprotheyini ephelele kanye ne-omega-3 fatty acids. Ubisi lwe-Soy buvame ukuqiniswa nge-calcium ne-vithamini D, okwenza ngcono nakakhulu amathambo akho.
Ip tip: ujabulele ubisi obomvu obukhululekile kodwa qaphela ama-calories athile avela ushukela - funa izinhlobo ezilula.
12 - Imbewu Yemhlophe
Imbewu yamangqamu iqukethe i-calcium namaprotheni, kodwa iyimithombo enhle kakhulu ye-magnesium nama-fatty acids omega-3. Zibuye ziphezulu fiber, ngakho zenza ukudla okulula noma ukufaka ama-saladi.
Isiphakamiso se-Pro: thola imbewu yamathambo asevele ifakiwe - ilula kakhulu ukudla.
13 - Utamatisi Juice
Utamatisi ujusi uphakeme ngamavithamini namaminerali ambalwa, kuhlanganise ne-magnesium namavithamini A kanye noC. Ibuye ne-calcium ne-vitamin K encane. Yebo, utamatisi omusha uyamnandi, kodwa i-tomato juice igxila konke okunomsoco.
Ip tip: bheka ijusi eliphansi le-tomato lapho uthenga khona.
14 - Sweet Peppers
I-pepper ebomvu elimnandi kunamathemba akho ngoba anamavithamini aphezulu C no-A. Abuye abe ne-vitamin K. Abaningi kakhulu kunoma yikuphi ukudla ngoba banama-calories aphansi kanye nomthombo omuhle wamavithamini nama-fibre .
Ip tip: Zama i-pepper ephuzi neyolintshi ngezinhlobo ezimbalwa.
I-Healthy Recipes Featuring Sweet Peppers
Buka Kufakiwe 15 Kale
Kale i-vegetiferous imifino ehlobene nekholifulawa kanye ne-broccoli. Yenye enye yalezo zokudla ezicebile cishe kuwo onke amavithamini namaminerali ongawabiza. I-Kale inhle emathanjeni akho ngoba i-calcium ephakeme, namavithamini A, C, no-K.
Isiphakamiso se-Pro: zama ingane njenge-salad eluhlaza - ishenda elincane kune-kale evuthiwe.
16 - Ama-collards
Njengemifino eminingi, ama-collards anamavithamini namaminerali athile. Ama-Collards aphezulu kakhulu ku-calcium, futhi aqukethe inani eliningi le-magnesium. Zine-super-rich in amavithamini K no-A, futhi zinikeza inani elilinganayo lamavithamini C.
Isiphakamiso se- Pro: ama- collards angasetshenziswa esikhundleni se-sipinashi noma i-kale ezincwadini eziningi zokupheka.
17 - amahlumela aseBrussels
Ngiyakholwa ngempela ukuthi amahlumela aseBrussels ayakwaziswa ngendlela okufanele ayenze ngayo, okuyinto amahloni ngoba anempilo kakhulu. Amahlumela aseBrussels aphethwe i-calcium, i-magnesium, namavithamini A, C, no-K.
Isiphakamiso se-Pro: shisha amahlumela aluhlaza aseBrussels bese uwasebenzisa esikhundleni seklabishi esaladini nokuhlushwa.
Recipe Healthy With Brussels Amahlumela
18 - ama-nati ama-Brazil
Amantongomane aseBrazil angumthombo omuhle kakhulu we-calcium namaprotheni, kodwa angumthombo omuhle kakhulu we-magnesium. Zibuye ziphezulu kwamanye amaminerali okungenzeka kube kuhle namathambo akho. Ziyi-calories ephakeme kakhulu - amantongomane ayisithupha anama-calories angu-200.
Ip tip: Yidla amantongomane ambalwa aseBrazil nge-apula noma i-pear ukuze uthole ukudla okunempilo ntambama.
19 - ama-Molasses
I-Molasses ayiyona into ozoyidla kakhulu ngoba iphezulu khalori, kodwa isipuni se-molasses ngumthombo omuhle kakhulu we-calcium nomthombo ongcono we-magnesium. Ngakho-ke kuze kufinyelele ekungenizeni okungcono okungenzeka, ama-molasses angase abe ukukhetha okuphelele.
Isiphakamiso se-Pro: zama ama-molasses endaweni yeshukela evamile.
20 - ama-Walnuts
Ama-Walnuts angumthombo omuhle we-calcium, amaprotheni, kanye ne-magnesium.Ingumthombo omuhle we-omega-3 ebalulekile ama-acids acids. Njengawo wonke amantongomane, aphezulu kakhulu ama-kilojoule, kodwa anelisekile ngakho ukudla okuncane kakhulu kwe-walnuts ntambama angakuthwala kuze kufike isidlo sakusihlwa.
Ip tip: gcina ama-walnuts akho esiqandisini, noma ngisho nefriji, ukuvikela amafutha emantongweni.
Ukupheka Nge-Walnuts
- Banana, i-Blueberry, ne-Walnut Spelled Bread
- Ama-Walnuts Recipes for Health Your Heart Brain and Heart
- 5 Izindlela Ezijabulisayo Zokukhonza AmaWalnuts
21 - I-Cheddar Cheese
Ushizi ngokuvamile ungumthombo omuhle we-calcium namaprotheni, kodwa futhi ukhulu kakhulu kumafutha nama-kilojoule ngakho-ke udinga ukubuka ubukhulu bakho bokukhonza. Ingxenye eyodwa ye-cheddar ushizi cishe i-milligram yama-calcium angu-200. Ibuye ine-vitamin A kanye ne-magnesium encane.
Ip tip: ushizi owodwa we-cheddar usubukhulu bama-dominoes amabili.
22 - Imifino ye-Beet
I-beet ebomvu iyamnandi futhi inhle kuwe, kodwa bewazi ukuthi ungadla imifino futhi? Imifino ye-beet iphezulu kumavithamini namaminerali amaningi. Bakhulu kakhulu nge-calcium ne-magnesium, futhi banamavithamini A no-C amaningi, ngakho-ke bayisinqumo esihle kakhulu sezempilo yethambo.
Ip tip: uthenge izinyosi ezihlanzekile ngokuphelele esikhundleni seqhwa noma emathinini - gcina imifino bese uyikhonza njengesitya sokudla.
23 - I-yogurt
I-yogurt igcwele i-calcium namaprotheni. Eqinisweni, indebe eyodwa ye-yogurt e-plain iyinama-milligram angu-450 e-calcium nama-gramu angu-12 amaprotheni. I-yogurt iyatholakala ezinhlobonhlobo ezihlukahlukene ze-flavour ngakho-ke qaphela ama-brand aphezulu khalori avela kuwo wonke ushukela owengeziwe.
Ip tip: sebenzisa i-yogurt ejwayelekile noma yamaGreki ngama-pecans, amajikijolo noju.
24 - I-Asparagus
I-Asparagus iphakeme nge-calcium futhi iphezulu kakhulu ku-magnesium. Futhi umthombo omuhle kakhulu wamavithamini A, K noC. Futhi ungumthombo omuhle weprotheyini elula futhi uphansi kakhulu kwamakholori. Eqinisweni, indebe eyodwa ye-asparagus ephekiwe inama-khalori angu-40.
Iphothilothi ye-Pro: khetha imikhonto encane ngoba ithenda ngaphezulu imikhonto emikhulu emikhulu.
I-Healthy Asparagus Recipes
25 - Ama-Artichokes
Ama-Artichokes aqukethe i-calcium, kodwa anenani elikhulu le-magnesium. Zibuye ziwumthombo omuhle kakhulu we-vitamin C. I-Artichokes nayo iphezulu e-fiber futhi i-calories ephansi, ngakho-ke iyafaneleka kakhulu kunoma yikuphi ukudla.
Ip tip: gcina ama-artichokes ekheniwe esandleni bese uwafaka kusobho noma amasoso.
Imithombo
I-American Academy Yabahlinzeki Bama-Orthopedic. "I-Calcium, Nutrition, ne-Bone Health." http://orthoinfo.aaos.org/topic.cfm?topic=A00317.
I-United States yoMnyango Wezolimo Wezolimo Zokucwaninga, I-National Nutrient Database ye-Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.