Kuwana chikamu chako chakanaka checalcium chakakosha kune hutano mapfupa nemeno; kutaura zvazviri, 99 muzana yecalcium iri mumuviri wako inochengetwa mumazino ako nemapfupa. Asi muviri unodawo iyi mineral kuitira mhasuru uye basa reropa, uye inobatsirawo kufambisa kuburitswa kwema enzymes nemahomoni.
Yakawanda sei calcium yaunoda?
Iyo inokurudzirwa yezuva nezuva yekudya kwecalcium i1.000 milligrams uye 1.200 milligrams yevarume nevakadzi, zvichiteerana. Vanhu vane makore 9 kusvika ku18 vanofanira kuwana 1.300 milligrams zuva nezuva.
Vanhu vakapfuura kuenda kumwedzi ivo vanowanzoona kurasikirwa kwemapfupa kupfuura vanhu vaduku nekuda kwekuti miviri yavo ine nguva yakaoma yekutora calcium. Kunyangwe ivo vachida huwandu hwakafanana hwecalcium zuva nezuva sevanhu vadiki, zvinotonyanya kukosha kuti vasangane nezvinodiwa zvezuva nezuva.
Vanhu vezera rekubereka ne amenorrhea (kupotsa nguva), vanhu vane kusagamuchirwa kwema lactose kana avo varipo vegan kana kungobvisa mukaka kubva pakudya kwavo kunofanirawo kufunga nezvekutora kwavo.
Sezvineiwo, iyi mineral inowanikwa mune zvakawanda zvekudya zvakasiyana, zvese zvemukaka uye zvisiri zvemukaka. Isu tinokuratidza rondedzero yakazara yezvikafu zvine yakakwira calcium yemukati kuti ubatanidze mukudya kwako kwezuva nezuva. Ziva kuti Percent Daily Values (DVs) inoverengerwa zvichienderana nekudyiwa kwemazuva ese kwe1.300 milligrams yecalcium.
Zvokudya zvakanakisisa zvakapfuma mu calcium
Sardines: 569,2 mg, 44% yehuwandu hwezuva nezuva
Sardines inozvirumbidza yakapfuma, ine munyu, uye 1 kapu yehove yemumagaba inopa 44 muzana yekukosha kwako kwezuva nezuva kwecalcium, pamwe ne37 magiramu emapuroteni. Ivo zvakare vakapfuma muOmega-3 fatty acids, iyo inotsigira hutano hwemoyo.
Nonfat yogati: 487,6 mg, 38%
Yogurt haingori yakanakisa sosi, asi zvakare yakapfuma mune gut-utano probiotic mabhakitiriya. Kapu yeyogati yakaderera-mafuta inokupa 38 muzana yeRDA yako. Edza kusarudza yoghurts pasina shuga yakawedzerwa uye wedzera zvigadziro zvako, zvakadai semichero mitsva, nzungu uye mhodzi dzekunaka.
Orange juice: 348,6 mg, 27%
Hongu, muto weorenji wakanyanya kukwirisa vhitamini C (ine 93 muzana yedosi yako yemazuva ese mukapu imwe) asi ine 1 muzana yehuwandu hwezuva nezuva hwecalcium, sezvo ichiwanzo simbiswa nekudya kunovaka muviri.
Ricotta cheese: 337,3mg, 26%
Ichi chinotapira, cheItaly cheese imwe imwe fan inofarira kazhinji inowanikwa mu lasagna kana ravioli. Iyo inewo hutano hwakanyanya, ine hutano kushumirwa kweprotein, mafuta, uye zvechokwadi, calcium. A 1/2 kapu ye-low-fat ricotta cheese inomiririra 26 muzana yedhesi yako yezuva nezuva.
Navy bhinzi: 305,8 mg, 24%
Iyo inozivikanwawo sebhinzi yeitsvo, bhinzi chena inzvimbo yakanaka yezvikafu zvakawanda, zvinosanganisira fiber, B mavitamini, uye calcium. Muchokwadi, 1-kapu yekupa yebhinzi dzakabikwa dzemugungwa inopa gumi muzana yekukosha kwako kwezuva nezuva. Izvo zvinonaka mumasobho, zvemuriwo kana nyama yemombe, uye zvakanatswa mubhinzi burgers.
Mbeu dzeSesame: 280,9 mg, 22%
Kune marudzi akati wandei embeu dzine calcium yakawanda, asi sesame, iyo mhando inogadzirwa netahini, ndiyo inonyanya kukosha. Ingori imwe chete yembeu yesame yakakangwa ine 1 muzana yedosi yako yezuva nezuva. Mwaya sesame pamasalad kana patositi neavocado kana peanut butter.
Green kabichi: 267,9 mg, 21%
Muriwo uyu une hutano hunoshamisa, une huwandu hukuru hwevhitamini A, C, B6, iron uye magnesium, uye inoitika kuva imwe yezvakanakisa zvisiri zvemukaka zvekudya zvine calcium yakawanda. Imwe kapu yemafuta yakabikwa collard inoshumira kusvika 21 muzana yedosi yako yezuva nezuva.
Soya: 261mg, 20%
Soya bhinzi dzinovaka muviri zvinoshamisa uye dzinowanzova chikafu chepamusoro-calcium chemuriwo. Imwe kapu yesoya yakabikwa yakabikwa inopa 21 muzana yekukosha kwako kwezuva nezuva. Uyezve, kushumira kumwe chete kunopa magiramu makumi maviri nemaviri eprotein yakakwana, zvinoreva kuti ine ese mapfumbamwe akakosha amino acids kune hutano hwetsandanyama.
Tofu: 253,3mg, 19%
Tofu ndechimwe chezvakanakisa zve-calcium vegan chikafu chine 19 muzana yekukosha kwako kwezuva nezuva mune 1/2-kapu inoshumira. Kana iwe uchida zvakatowanda, iva nechokwadi chekutarisa Nutrition Facts label uye ingredient list uye sarudza mhando ine calcium sulfate yakawedzerwa; kazhinji yenguva, ichange iine zvinopfuura zana muzana yedosi yako yezuva nezuva. Edzai mune izvi zvinonaka, zvakakwirira-protein zvakadhonza nyama yenguruve mapeji.
Parmesan cheese: 226,8 mg, 17%
Iyi inonaka yekupfeka pasta ndeimwe yeakanakisa dairy masosi e calcium, ichikupa 17 muzana yedosi yako yezuva nezuva mumagiramu makumi matatu. Iyo zvakare yakaderera mu lactose kana ichienzaniswa neakapfava cheeses uye yakanyanya kuderera mumafuta, zvichiita kuti inakidze kune akawanda marudzi ekudya.
Salmon yemukani: 197,2 mg, 15%
Iwe haufaniri kuwana salmon itsva kuti uwane zvose zvayo zvinovaka muviri. Salmon yemumagaba, kunyanya iyo inosanganisira mapfupa, yakapfuma zvakanyanya mune iyi micronutrient, inotakura gumi neshanu muzana yedosi yako yezuva nezuva mu15-ounce inoshumira.
Broccoli rabe: 267,6 mg, 21%
Iyo diki, yakaonda fomu ye broccoli inovava zvakanyanya, asi inotakurwa ne calcium-21 muzana pamukombe wakabikwa. Iwe unogona kubika broccoli rabe nenzira yakafanana sezvaungaite broccoli, uye kutaura zvazviri, zvingave zviri nyore kuzviita nekuda kwehuremu hwayo.
Kare (kare): 195 mg, 15%
Mazhinji mashizha ane mashizha ane calcium yakakwana, asi kare ndiyo imwe yeayo makuru. Muriwo wecrunchy cruciferous uyu une 15 muzana yekukosha kwako kwezuva nezuva mu1 kapu yakabikwa.
Shrimp yemumagaba: 185.6 mg, 14% DV
Iyi protein-packed shellfish ine hutano hwakanaka uye inoshamisa sosi yeprotein, ichipa 26 gramu pamukombe wakabikwa. Shrimp yemumagaba, kunyanya, zvakare yakakwira mu calcium, ine 14 muzana yedosi yako yezuva nezuva.
Mbeu dzeChia: 179,2 mg, 14%
Mbeu idzi dzinogona kunge dziri diki, asi dzinotakura chikafu chinovaka muviri, ichiendesa kusvika 14 muzana yeRDA yako yecalcium mumagiramu makumi matatu (anenge maspuni maviri). Mbeu dzeChia dzakakura dzekuwedzera kune yoghurts kana smoothies nekuda kweiyo crunchy magadzirirwo uye yakakwira fiber yemukati.
Bok Choy: 158,1mg, 12%
Muriwo wecruciferous uyu unozivikanwa muAsia cuisine uye unotakurwa nehuwandu hwezvinovaka muviri, zvinosanganisira iron, phosphorous, magnesium, vhitamini K, uye calcium, izvo zvese zvinoita basa rakakosha mukuchengeta mapfupa akasimba. Mukombe we bok choy yakabikwa ine zvikamu gumi nezviviri kubva muzana.
Maamondi: 76mg, 6%
Idzi nzungu dzakakanyiwa, dzinodyiwa dzakakwira mufibre, mapuroteni uye dzisina mafuta, uye zvakare ndeimwe yezvatinoda zvakanyanya-calcium chirimwa chikafu chine 6 muzana mumagiramu makumi matatu. Iwe unogona zvakare kunakidzwa nemabhenefiti eiyi nzungu inotapira nekutenga chirongo chealmond butter.