Imithombo ye-Calcium Engayidingi Inkomo

1 - 15 Imithombo Yamakhalisi Engayifuni Inkomo

I-calcium ibalulekile emathanjeni anempilo, kodwa yenza okuningi kakhulu. I-calcium iyadingeka ekusebenzeni okuvamile kwemisipha kanye negazi lakho ukuvala kahle. Ukuntuleka kwe-calcium kuyizindaba ezimbi ngoba kungabangela ukuphefumula kwamathambo noma i-osteopenia.

I-Institute of Medicine incoma ukuthi abantu abadala bathole kusuka ku-1 000 kuya ku-1,200 milligrams calcium nsuku zonke ngokususelwa eminyakeni yobudala.

Ubisi nezinye imikhiqizo yobisi ziyaziwa ngokuqukethwe kwazo kwe-calcium - yingakho zakha iqembu elilodwa lokudla - uMnyango Wezolimo wase-United States uthi abantu abadala kufanele bathole izinkomishi ezintathu zemikhiqizo yobisi ekudleni kwabo nsuku zonke.

Kodwa akuwona wonke umuntu ongaqeda imikhiqizo yobisi noma nje akhethe ukungadli noma ukuphuza imikhiqizo yobisi. Ingabe ukugwema ubisi kukubeka engozini yokungatholi i-calcium eyanele? Mhlawumbe, kodwa hhayi uma uthola ukudla okungelona uketshezi lwezilwane okwenziwe ngokwemvelo e-calcium noma okuqinisekisiwe nalesi sakhi esibalulekile. Flip ngokusebenzisa umbukiso wesilayidi ukuze ubone okungu-15 kokudla okuthandayo kwe-calcium, okungekho izinkomo.

2 - I-Soy, ilayisi, ne-Nut Milk

Izindlela zobisi lwezinyosi ziqiniswa kokubili i-calcium ne-vitamin D, ngakho-ke zinikeza inani elikhulu lokudla kwe-calcium yakho yansuku zonke. Lezi ezinye izindlela zobisi zivela ezinhlobonhlobo zama flavour, okuyi-plain, i-vanilla, ne-tshokolethi, kanye nokunye okufana 'nama-cream creamers' afana nale mikhiqizo.

I-3 - IJuice Elihlelelwe I-Calcium

Ijusi le-Orange selivele liwumthombo omuhle kakhulu wevithamini C ne-potassium futhi ukwengeza i-calcium kwenza kube nzuzo nakakhulu. I-8-ounce eyodwa ekhonza i-calcium-eqinisekisiwe ijusi ye-orange ingakunikeza ngamaphesenti angu-35 ezidingo zakho ze-calcium zansuku zonke. Qinisekisa ukuthi ilebula ithi ijusi liye lafaka i-calcium (amaphuzu ebhonasi uma ine-vitamin D).

4 - Tofu

I-Tofu yenziwe ku-soy. Kuvame ukusetshenziselwa esikhundleni sezinyamazane ezigubha izitsha noma i-curry izitsha. I-Tofu ingumthombo omuhle kakhulu we-calcium uma nje ilungiselelwe nge-calcium sulfate-isigamu sekomishi singanikeza isigamu sesidingo sakho se-calcium nsuku zonke. Qinisekisa ukubheka ilebula ye-tofu esetshenziswe nge-calcium - nayo imthombo omuhle kakhulu weprotheyini namanye amaminerali abalulekile.

5 - Kale

I-Kale ingenye yalezo zinto eziphezulu ezibonakala ziphakeme cishe kuzo zonke izakhi ongazicabangela ngaphandle kwe-vitamin B-12. Ikomishi yama-eluhlaza yama-kale akwanele ukwanelisa amaphesenti ayishumi okufunwa kwe-calcium yakho yansuku zonke. Ibuye iphinde ikholori - cishe engamashumi amathathu noma ngaphezulu. Ngicabanga ukuthi kungenzeka ukuthi i-kale ingaphelele.

6 - iBok Choi

Zonke izinhlobo zemifino eluhlaza okwesibhakabhaka eziphakemeyo ziphakeme nge-calcium ne- bok choi , (eyaziwa nangokuthi i-Chinese Cabbage, noma i-pak choi) ayikho into ehlukile. Enye indebe ye-bok choi ephekiwe ephekiwe inezinhlamvu eziyi-150 ze-calcium - cishe amaphesenti angu-15 wemfuneko yakho yansuku zonke.

7 - ama-alimondi

Ama-alimondi enza isiphuzo esinempilo noma ukunezela okunomsoco esaladini noma kwesokudla. I-ounce eyodwa yama-alimondi (abangaba ngu-23 kubo) inama-milligram ayi-100 kuphela e-calcium. Zine-magnesium, i-manganese, ne-vitamin E, futhi ziqukethe amafutha amaningi enempilo.

8 - i-Broccoli

I-Broccoli ingenye imithombo enamandla ye-calcium. Enye indebe ye-broccoli eqoshiwe izonikeza cishe amaphesenti amahlanu enkinga yakho yansuku zonke, futhi icebile kakhulu kwamanye amavithamini namaminerali amaningi, kanye ne-fiber kanye nama-antioxidants. Kunesidingo sesibili sokusiza.

9 - Imifino ye-Collard

Imifino ye-Collard iphezulu kakhulu ku-calcium. Eqinisweni, inkomishi eyodwa yemifino ye-collard inikezela ukuphefumula okukodwa kwesine kwemfuneko yakho yansuku zonke. Imifino i-Collard nayo iphezulu emaminerali amaningana, amavithamini B, i-vitamin A ne-fiber.

10 - Rhubarb

I-Rhubarb iyimthombo e -tangy ye-calcium. Futhi i-vitamin C ephakeme, i-potassium ne-fiber. Kungenzeka ukuthi udla kakhulu ngaphandle kokudla ushukela, kepha indebe eyodwa yezingcezu ze-rhubarb inezingxenye ezingamaphesenti ayishumi ezidingo zakho ze-calcium zansuku zonke.

11 - isipinashi

Isipinashi sigcwele izakhi ezinjenge-iron, i-calcium, i-vitamin C ne-fibre, kanye namanye amavithamini namaminerali amaningi. Enye indebe yesipinashi esiphekiwe inamaphesenti angaba ngu-25 wemfuneko yakho ye-calcium yansuku zonke. Isipinashi esikhulu sikhulu futhi, kodwa ukupheka isipinashi kugxila kakhulu ezakhiweni.

12 - Amabhontshisi aseNavy

Ama-bean Navy ayimthombo omuhle kakhulu we-non-milk calcium. Enye indebe yamabhontshisi aphekwe ngama-navy anezigidi eziyi-125 eziseduze namaphesenti angu-15 wemfuneko yakho yansuku zonke. Zibuye ziphezulu fiber kanye nama-manganese.

13 - Chard Swiss

I-Swiss chard iphezulu ku-calcium. Enye indebe yase-Swiss chard izofaka amaphesenti angu-10 emfuno yakho ye-calcium yansuku zonke. I-Chard iphinde ibe ne-fiber, amavithamini A no-C, ne-potassium namaminerali amaningi. Kuyinto futhi enhle kakhulu ukukhetha ukudla - ukuthi indebe eyodwa ye-chard inama-khalori angu-35 kuphela.

14 - Utamatisi oTshwayo

Utamatisi oqoshiwe ungumthombo omuhle kakhulu we-calcium. Utamatisi omusha uphinde ube ne-calcium, kodwa inqubo yokupheka igxile emaminerali futhi indebe eyodwa inikeza cishe amaphesenti ayishumi okudingekayo kwe-calcium yakho yansuku zonke. Zibuye ziphakeme phezulu nge-potassium ne-iron, futhi zinezivithamini A noC.

15 - Ama-Pinto Ubhontshisi

Imifino, ngokujwayelekile, imithombo emihle ye-calcium, kanti enye indebe yamabhontshisi ayinikeza ngamaphesenti ayisishiyagalombili wemfuneko yakho ye-calcium yansuku zonke. Zibuye ziphezulu ema-manganese nase-fibre, kanye ne-vitamin C. encane. Ubhontshisi obumnyama nezinyosi zezinso nazo ziyimithombo emihle - indebe eyodwa yebhontshisi inamaphesenti angaba nguhlanu emfuno ze-calcium yosuku.

16 - Ama-Nuts aseBrazil

Amantongomane aseBrazil ayaziwa kakhulu njengomthombo obalulekile we-selenium, kodwa futhi ungumthombo omuhle kakhulu we-calcium. Amantongomane ayisithupha aseBrazil anama-milligram angu-50 futhi anikeze cishe amaphesenti amahlanu enkinga yakho yansuku zonke. Zibuye ziphezulu ku-magnesium namafutha enempilo.

17 - Yini Engayibona Ngayo?

Uma kwenzeka ukhetha uhlu - nansi uhlu lwemithombo engeyona yamakhemikhali ye-milk evezwe:

1. I-Soy, ilayisi ne-Nut Milk
2. Ijusi le-Orange eliqinisekisiwe
3. Tofu
4. Kale
5. Bok Choi
6. Ama-alimondi
7. I-broccoli
8. Imifino ye-Collard
9. Rhubarb
10. Isipinashi
11. Ama-Beans Navy
12. I-Chard yaseSwitzerland
13. Utamatisi Ozinyosi
14. Ama-Pinto Ubhontshisi
15. I-Brazil Nuts

_Imithombo:

_{I-Institute of Medicine ye-National Academies. "Izindleko Zokudluliswa Kwezidakamizwa: I-Essential Guide Yezimfuneko Zokwemvelo."}

_{I-Institutes kaZwelonke yezeMpilo eHhovisi leziNsiza zeDiari. "I-Calcium Dietary Supplement Fact Sheet." http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/.}

> United States UMnyango wezoLimo lwezoLimo lwezoLimo lwezoLimo. "Umbiko Oyisisekelo: 16043, Ubhontshisi, i-pinto, imbewu evuthiwe, ephekiwe, abilisiwe, ngaphandle kasawoti." http://ndb.nal.usda.gov/ndb/foods/show/4757.

_{I-United States uMnyango Wezolimo wezoLimo lwezoLimo lwezeMisebenzi yezoLimo lwezoLimo lweNational National Nutrient for Reference Standard 28. https://ndb.nal.usda.gov/ndb/search/a>.}