I-calcium ibalulekile emathanjeni anamandla namazinyo, kanti futhi kuyadingeka ukuze izinzwa zakho zisebenze futhi imisipha yakho ikwazi ukuhlangana nokuphumula kahle. Uthola lelo calcium ekudleni okudlayo.
Ngenkathi kunezinhlobo eziningi zokudla okungezona zobisi ezicebile nge-calcium , ubisi luwumthombo omuhle kakhulu we-calcium ukuthi ufaneleka njengeqembu lokudla. Ngokusho koMnyango Wezolimo wase-United States, udinga cishe ama-servings amathathu yobisi nsuku zonke.
Ukwehla kwesibisi kungukuthi kungaba phezulu emafutheni agcwele. Futhi nakuba ochwepheshe bephikisana ngokuthi amafutha agcwele yini noma cha, akuyona into oyidingayo, ngakho-ke khetha uketshezi olungelona amafutha nophansi kanye nemikhiqizo yobisi ukuze ugcine amafutha namakhalori.
Ukulungele amathiphu athile we-calcium-acebile futhi anamnandi? Nazi izindlela ezingu-13 zokusebenzisa imikhiqizo yobisi ukuze uthole i-calcium eningi nsuku zonke.
1 - Phuza Ubisi Ngokuvamile
Ukuphuza ubisi obude obisi olubandayo cishe kuyindlela eyisisekelo kakhulu yokudla ubisi. I-8-ounce ekhonza ubisi ine-millicium engaba ngu-300 ye-calcium, eseduze nenye yesithathu yalokho okudingayo nsuku zonke ( abantu abaningi abadala badinga cishe ama-milligrams ayi-calcium ngosuku ).
2 - Engeza ushizi emigodini yakho
Ukwengeza ushizi omncane emifino eluhlaza kufeza izinto ezimbili. Okokuqala, udla ukudla kwakho kwe-calcium, futhi okwesibili, wengeza ukunambitheka okuningi (ngakho kuphephile kubantu abathandayo).
Ukwengeza ushizi emigodleni kulula, nje ufafaze ushizi we-shredded phezu kweminye imifino ephekiwe. Qaphela ukukhonza okulinganiselwe, uketshezi olulodwa lwe-cheddar ushizi kuphela okungu-1/3 indebe futhi lengeza cishe ama-milligram ama-calcium nama-khalori angu-170 ekudleni kwakho. Enye indlela yokwenza usukile ushizi owenziwe ushizi nobisi cishe 225 milligrams calcium per 1/3 indebe ukukhonza.
3 - Yenza i-Smoothie
Ukuphuza i-smoothie eyenziwe ngobisi noma i-calcium kuyosiza ekwenzeni i-calcium yakho yansuku zonke, futhi uzozuza kuwo wonke amavithamini, amaminerali kanye ne-fibre efika nazo zonke lezo zithelo ezinempilo nemigodi.
Izithelo eziyisisekelo ze-smoothie zihlanganisa izithelo, ubisi noma ijusi, i-yogurt, neqhwa, kodwa kunezindlela eziningi zokupheka zokupheka ze-smoothie ezidalwa futhi ezimnandi. Qaphela ama-smoothie zokupheka obiza ushukela owengeziwe owengeziwe noma isiraphu ngoba akudingeki ngempela amakhalori angenalutho.
4 - Yidla i-Cottage Ushizi
I-Cottage ushizi ushizi olusha oluthambile olwenziwe ngamakhekhe ahlanganiswe nobisi. Enye indebe ye-fat-fat cottage cheese inezinkulungwane eziyi-140 zama-calcium nama-calories angu-160. Khonza i-cottage ushizi njengesidlo se-side dish noma enesilonda noma i-bagel (esikhundleni sama-cream ayisikhilimu ogcwele). I-Cottage shizi ibuye ibili kahle ngezithelo eziningi namajikijolo.
5 - I-yogurt ne-Granola nama-Berries for Breakfast
I-yogurt yamafutha ephansi noma engekho fat ilayishwa nge-calcium namaprotheni ngakho uma uyihlanganisela ne-granola ekhukhulayo kanye nemigodi yamagomegranate enomnandi unekusasa kwasekuseni okuphephile. Ngiyathanda i-yogurt yamaGreki engcono kakhulu ngoba ine-texture ebushelelezi, enobucwebe. Ama-Raspberries, ama-blueberries, noma ama-strawberries anezinyosi azosebenza ngendlela efanayo futhi zonke ziyizinto zonke ezinhle kakhulu zamavithamini, amaminerali kanye ne-fiber.
6 - Yenza izibukeli ze-Herbed Feta
Nasi umqondo we-appetizer olula futhi onempilo. Faka ama-cubes angu-1 intshi we-herbed feta ushizi ku-skewers bese ufaka ama-olive, ukhukhamba, namaqabunga ama-mint. Ngamunye unama-milligram angu-84 we-calcium nama-calories angu-50. Noma sebenzisa ama-feta cheese chunks esitsheni ngeminqumo neminwe ye-pita isinkwa.
7 - Yiba ne-Smoothie Bowl yokudla kwasekuseni
Isitsha se-smoothie sifana nes smoothie ophuzayo ngaphandle kokuthi sinyene, ngakho-ke usebenzisa isitsha kanye nekhasi esikhundleni seglasi nengcosana. Thatha noma yisiphi isisindo se-smoothie eyisisekelo bese ungeza ice noma into efana ne-oats eyisikiwe noma i-spoonful enkulu yebhotela le-peanut . Ungasebenzisa i-yogurt engaphezulu (ne-calcium engaphezulu) ukuze ususe isobho sakho se-smoothie, futhi.
Izitsha ze-Smoothie zivame ukwenziwa ngamajikijolo amasha akusiyo kuphela ukudla okunomsoco kodwa nembala emihle. Yenza isobho sakho se-smoothie umsebenzi noma ubuciko ngokusifaka ngamantongomane, imbewu, i-granola kanye nezithelo ezomile noma ezintsha.
8 - Engeza i-Parmesan Cheese kuSaladi
I-Parmesan ushizi lukhuni olunzima, olomile oluphansi kwamanoni nama-kilojoule kunezinye izinhlobo eziningi zeshizi. Ingxenye eyodwa yekhesi likaParmesan inama-milligrams angu-300 e-calcium nama-calories angaphezu kuka-100. (Sebenzisa into yangempela - izinto eziphuziziwe, ezigayiwe eziluhlaza akunakuphi okunye okunambithekayo.)
Engeza izingcezu zeParmesan kwisaladi eluhlaza. I-topping ephelele yesaladi le-Ceasar noma isaladi elula, kodwa esiphundu, i-arugula.
9 - Yiba ne-Caffe Latte
I-caffe latte yisiphuzo sekhofi esenziwe nge-espresso kanye nobisi olunamanzi, futhi atholakale ezitolo zekhofi ezibonakala sengathi zihlala cishe kuwo wonke amadolobha. Ikhofi yedwa ingase ibe nezinzuzo zezempilo , futhi uma ufaka ubisi, uthola nesilinganiso sezempilo se-calcium.
Gcina i-caffe latte yakho ihlanzekile futhi iphilile ngokuyala ubisi obungabonakali futhi uphume ama-syrups ahlotshisiwe afaka ama-calories angenalutho.
10 - Khonza i-Kabese ne-Fruit
Thatha izithelo zakho ezizithandayo ezintsha kanye noshizi kanye nama-skewers bese wenza lezi shizi nezithelo ze-kabobs. Khetha into efana ne-cheddar noma i-Swiss ushizi noma uhlobo oluthile lweshizi olungeke luqhume noma luwe phansi ama-skewers. Hlanganisa izinhlobo eziningana ushizi nezithelo noma unamathele okuthile okulula njenge-apula kanye noshizi we-cheddar.
11 - Yenza i-Yogurt Parfait
I-parfait eyenziwe nge-yogurt, amajikijolo amasha, namantongomane aqoshiwe noma ama-granola abukeka futhi ayathandayo i-decadent, kodwa kuhle kakhulu kuwe. I-yogurt ilayishwa i-calcium, futhi amajikijolo analo lonke lawo mavithamini namaminerali.
Kokuthile okuhlukile, kuthiwani nge-yogurt elishisayo eyenziwa ngama-chinese ama-coin na-coast Noma mhlawumbe i-yogurt egqoke i-peaches nama-pecans aqoshiwe ne-almond.
12 - Yenza isaladi se-Caprese
Isaladi le-Caprese iyisaladi elula futhi enomnandi eyenziwe ngamatamatisi, ushizi we-mozzarella, ne-basil, ngokuvamile egcwele amafutha omnqumo, usawoti kanye nopelepele. I-Mozzarella ushizi iyancipha ngama-khalori uma kuqhathaniswa namanye amahlobo ushizi ngoba aphansi emafutheni. I-ounce eyodwa inezinhlamvu ezingaphezu kuka-200 ze-calcium namancane angama-khalori angu-75.
13 - Yenza Sandwich ye-Cheese ne-Veggie
Akukho lutho olungavamile ngokufaka ushizi kumasangweji e-Burger noma eTurkey, kodwa ngicabanga ukuthi ukulayisha isangweji lakho nge-veggies kanye noshizi kuyindlela enempilo. Khetha isinkwa esiliwa, wonke ama- ukhukhamba aluhlaza, amaqanda ama-tomato aphuzile, amaqabunga e-spinach amaqabunga kanye nocezu noma amabili wekhekhe oyikhonzile ukuze uthole ukudla okunempilo nokumnandi.
Izwi elivela
I-calcium ibaluleke kakhulu ukuthi udinga ukudla ukudla okune-calcium nsuku zonke. Imikhiqizo yobisi iphezulu kule mineral ebalulekile futhi nakuba imikhiqizo yobisi ivame ukuphakama ngamafutha agcwele, uma nje ukhetha ngokuhlakanipha, ubisi neminye imikhiqizo yobisi ingaba yingxenye yokudla okunempilo.
> Imithombo
> AmaHhovisi kaZwelonke wezeMpilo eHhovisi leziNsiza zeDiari. "I-Calcium Dietary Supplement Fact Sheet."
> United States uMnyango Wezolimo Wezolimo Ucwaningo Service. "I-National Nutrient Database ye-Reference Standard 28."