Ukufumana isabelo sakho esifanelekileyo se-calcium kubalulekile kumathambo namazinyo aphilileyo; Enyanisweni, i-99 ekhulwini ye-calcium esemzimbeni wakho igcinwe emazinyweni nasemathanjeni akho. Kodwa umzimba ufuna le minerali ekusebenzeni okufanelekileyo kwezihlunu kunye negazi, kwaye inceda ukuququzelela ukukhutshwa kwee-enzymes kunye namahomoni.
Ingakanani i-calcium oyifunayo?
Ukutya okucetyiswayo kwansuku zonke kwe-calcium yi-1.000 milligrams kunye ne-1.200 milligrams kumadoda nabasetyhini, ngokulandelanayo. Abantu abaneminyaka eyi-9 ukuya kwi-18 kufuneka bafumane i-1.300 milligrams yonke imihla.
Abantu abagqithileyo ukuya esikhathini kungenzeka ukuba babe namava okulahleka kwamathambo kunabantu abancinci ngenxa yokuba imizimba yabo inobunzima bokufunxa icalcium. Nangona bafuna isixa esifanayo se-calcium yonke imihla njengabantu abancinci, kubaluleke ngakumbi ukuba bahlangabezane neemfuno zabo zemihla ngemihla.
Abantu abakwiminyaka yokuzala nge amenorrhea (ixesha elilahlekileyo), abantu abane Ukunyamezelana kwe-lactose okanye ezi zikhoyo Umthambo okanye ukususa nje ubisi ekudleni kwabo kufuneka kwakhona bathathele ingqalelo.
Ngethamsanqa, le minerali ifumaneka kukutya okuninzi okwahlukileyo, kokubini ubisi kunye nokungeyobisi. Sikubonisa uluhlu olupheleleyo lokutya okunomxholo ophezulu we-calcium ukuba ubandakanye kwisidlo sakho semihla ngemihla. Qaphela ukuba iPercent Daily Values (DVs) ibalwa ngokusekelwe kumlinganiselo wemihla ngemihla we-1.300 milligrams ye-calcium.
Ukutya okulungileyo okutyebileyo kwi-calcium
I-Sardines: 569,2 mg, i-44% yexabiso lemihla ngemihla
I-Sardines iqhayisa i-flavour ecebileyo, enetyuwa, kunye ne-1 indebe yentlanzi ekhonkxiweyo inika i-44 yepesenti yexabiso lakho lemihla ngemihla ye-calcium, kunye ne-37 grams yeprotheni. Zikwatyebile kwi-Omega-3 fatty acids, exhasa impilo yentliziyo.
Iyogathi engekho phantsi kwefat: 487,6 mg, 38%
I-yoghurt ayisiyiyo kuphela umthombo ogqwesileyo, kodwa ikwasisityebi kwi-gut-enempilo ye-probiotic bacteria. Ikomityi yeyogathi enamafutha aphantsi ibonelela ngeepesenti ezingama-38 ze-RDA yakho. Zama ukukhetha i-yoghurts ngaphandle kweswekile eyongezelelweyo kwaye wongeze izithako zakho, ezifana neziqhamo ezitsha, amantongomane kunye nembewu yencasa.
Ijusi ye-Orenji: 348,6 mg, 27%
Ewe, ijusi yeorenji iphezulu kakhulu kwivithamin C (kunye neepesenti ezingama-93 zethamo yakho yemihla ngemihla kwikomityi enye) kodwa inama-1 epesenti yexabiso lemihla ngemihla le-calcium, kuba ihlala iqiniswa ngezondlo.
I-Ricotta ushizi: 337,3mg, 26%
Le cheese ikhrimu, i-Italian cheese yenye enye intandokazi yabalandeli ehlala ifumaneka kwi-lasagna okanye i-ravioli. Ikwanomsoco kakhulu, kunye neprotheyini enempilo, amafutha, kwaye kunjalo, i-calcium. I-1/2 indebe ye-fat-fat ricotta cheese imele i-26 yepesenti yedosi yakho yemihla ngemihla.
Iimbotyi zeNavy: 305,8 mg, 24%
Ekwaziwa ngokuba ziimbotyi zezintso, iimbotyi ezimhlophe ngumthombo obalaseleyo wezondlo ezininzi, kubandakanya i-fiber, iivithamini ze-B kunye ne-calcium. Enyanisweni, ikomityi e-1 yeembotyi eziphekiweyo ze-navy ikhonza i-10 ekhulwini lexabiso lakho lemihla ngemihla. Zimnandi kwiisuphu, imifuno okanye itshilisi yenkomo, kwaye zihlanjululwe kwiibhega zeembotyi.
Imbewu yeSesame: 280,9 mg, 22%
Kukho iintlobo ezininzi zeembewu ezine-calcium eninzi, kodwa isesame, uhlobo eyenziwe ngayo i-tahini, iphezulu kuluhlu. I-1 ounce yembewu yeesame ethosiweyo iqulethe i-22 yepesenti yedosi yakho yemihla ngemihla. Fafaza imbewu yeesesame kwiisaladi okanye kwi-toast nge-avocado okanye ibhotolo yamandongomane.
Ikhaphetshu eluhlaza: 267,9 mg, 21%
Le mifuno isempilweni ngendlela emangalisayo, iqulethe isixa esikhulu seevithamini A, C, B6, intsimbi kunye nemagnesium, kwaye iyenzeka ibe yenye yezona zinto zingcono zokutya ezingezizo zobisi ezinekhalsiyam ephezulu. Enye ikomityi yemifuno ye-collard ephekiweyo isebenza ngeepesenti ezingama-21 zedosi yakho yemihla ngemihla.
Isoya: 261mg, 20%
Iimbotyi zesoya zinezondlo ezimangalisayo kwaye zithande ukuba kukutya kwemifuno ene-calcium eninzi. Enye ikomityi yeembotyi zesoya eziphekiweyo inika ipesenti ezingama-21 zexabiso lakho lemihla ngemihla. Ngaphezu koko, kwaloo nkonzo inika i-22 grams yeprotheyini epheleleyo, okuthetha ukuba iqulethe zonke ii-amino acids ezilithoba ezibalulekileyo kwimpilo yezihlunu.
Tofu: 253,3mg, 19%
I-Tofu yenye yezona zinto ziphezulu ze-calcium zokutya ze-vegan kunye neepesenti ze-19 zexabiso lakho lemihla ngemihla kwi-1/2-komityi ye-cup. Ukuba ufuna ngakumbi, qiniseka ukuba ukhangele ileyibhile yeNutrition Facts kunye noluhlu lwesithako kwaye ukhethe uphawu olune-calcium sulfate eyongeziweyo; ixesha elininzi, iya kuqulatha ngaphezulu kwe-100 ipesenti yedosi yakho yemihla ngemihla. Yizame kwezi ndlela zinencasa, ezineprotheyini eninzi ezitsala inyama yehagu.
Itshizi yeParmesan: 226,8 mg, 17%
Esi sinxibo se-pasta esihlwabusayo sesinye semithombo yobisi engcono kakhulu ye-calcium, ikunika i-17 ipesenti yedosi yakho yemihla ngemihla kwi-30 grams. Ikwasezantsi kwi-lactose xa kuthelekiswa neetshizi ezithambileyo kwaye iphantsi kakhulu kumafutha, iyenza ibenomtsalane kwiintlobo ezininzi zezidlo.
I-salmon enkonkxiweyo: 197,2 mg, 15%
Akudingeki ukuba ufumane i-salmon entsha ukuze ufumane zonke izibonelelo zayo zondlo. I-salmon enkonkxiweyo, ngakumbi uhlobo olubandakanya amathambo, lutyebile kakhulu kule micronutrient, ukupakisha i-15 ekhulwini ledosi yakho yemihla ngemihla kwi-90-ounce ekhonzayo.
Broccoli rabe: 267,6 mg, 21%
Incinci, ifom ye-broccoli iyakrakra kakhulu, kodwa ilayishwe nge-calcium-ipesenti ezingama-21 ngekomityi ephekiweyo. Unokupheka i-broccoli rabe ngendlela efanayo njengoko ubuya kwenza i-broccoli, kwaye enyanisweni, kunokuba lula ukwenza oko ngenxa yesimo sayo esincinci.
IKale (kale): 195 mg, 15%
Uninzi lwamagqabi aluhlaza luqulethe inani elifanelekileyo le-calcium, kodwa i-kale yenye yezona zinto ziphambili. Le mifuno enqabileyo ye-cruciferous iqulethe i-15 ekhulwini yexabiso lakho lemihla ngemihla kwi-1 indebe ephekiweyo.
I-shrimp ekhonkxiweyo: 185.6 mg, 14% DV
Le protein-packed shellfish isempilweni kwaye ingumthombo omangalisayo weprotheyini, ibonelela ngeegram ezingama-26 ngekomityi nganye ephekiweyo. I-shrimp ekhonkxiweyo, ngakumbi, iphezulu kwi-calcium, iqulethe i-14 yepesenti yedosi yakho yemihla ngemihla.
Imbewu yeChia: 179,2 mg, 14%
Ezi mbewu zinokuba zincinci, kodwa zipakisha i-punch yesondlo, zihambisa ukuya kwi-14 yepesenti ye-RDA yakho ye-calcium kwi-30 grams (malunga namacephe amabini). Imbewu ye-Chia izongezo ezintle kwi-yoghurts okanye i-smoothies enkosi kubunzima bazo kunye nomxholo wefayibha ephezulu.
Bok Choy: 158,1mg, 12%
Le mifuno ye-cruciferous ithandwa kwi-cuisine yase-Asia kwaye ilayishwe ngobuninzi bezondlo, kuquka i-iron, i-phosphorus, i-magnesium, i-vitamin K, kunye ne-calcium, zonke ezidlala indima ebalulekileyo ekugcineni amathambo omelele. Ikomityi ye bok choy ephekiweyo iqulethe i-12 ekhulwini.
Iialmonds: 76mg, 6%
Ezi nuts eziqhekezayo, ezidliwayo ziphezulu kwi-fiber, iiprotheyini kunye ne-fat-free, kwaye zikwayenye yezinto esizithandayo zokutya zezityalo ezine-calcium kunye neepesenti ze-6 kwi-30 grams. Ungawonwabela uncedo lwale nut ngokuthenga ibhotolo yealmond.