Ukuthola ingxenye yakho efanelekile ye-calcium kubalulekile emathanjeni namazinyo anempilo; eqinisweni, amaphesenti angu-99 e-calcium esemzimbeni wakho agcinwe emazinyweni nasemathanjeni akho. Kodwa umzimba udinga futhi le mineral ukuze isebenze kahle imisipha negazi, futhi isiza ukwenza lula ukukhululwa kwama-enzyme namahomoni.
Udinga i-calcium engakanani?
Ukudla okunconyiwe kwansuku zonke kwe-calcium ngamamiligremu angu-1.000 kanye namamiligremu angu-1.200 kwabesilisa nabesifazane, ngokulandelana. Abantu abaneminyaka engu-9 kuya ku-18 kufanele bathole ama-milligrams angu-1.300 nsuku zonke.
Abantu abadlulile ukuya esikhathini maningi amathuba okuthi balahlekelwe amathambo kunabantu abasebasha ngenxa yokuthi imizimba yabo iba nesikhathi esinzima sokumunca i-calcium. Nakuba zidinga inani elifanayo le-calcium nsuku zonke njengabantu abasha, kubaluleke nakakhulu ukuthi bahlangabezane nezidingo zabo zansuku zonke.
Abantu abaneminyaka yobudala yokuzala nge amenorrhea (inkathi ephuthelwe), abantu abane ukungabekezelelani kwe-lactose noma labo abakhona i-vegan noma bamane basuse ubisi ekudleni kwabo kufanele futhi bacabangele ukudla kwabo.
Ngenhlanhla, le minerali itholakala ekudleni okuningi okuhlukene, kokubili kobisi nokungekona okobisi. Sikubonisa uhlu oluphelele lokudla okunokuqukethwe okuphezulu kwe-calcium okufanele ukufake ekudleni kwakho kwansuku zonke. Qaphela ukuthi I-Percent Daily Values (DVs) ibalwa ngokusekelwe ekudleni kwansuku zonke kwama-milligrams angu-1.300 e-calcium.
Ukudla okungcono kakhulu okucebile nge-calcium
Amasardine: 569,2 mg, 44% yenani lansuku zonke
I-Sardines ine-flavour ecebile, enosawoti, futhi inkomishi engu-1 yenhlanzi ekheniwe inikeza amaphesenti angu-44 yenani lakho lansuku zonke le-calcium, kanye namagremu angu-37 wamaprotheni. Futhi zicebile ku-Omega-3 fatty acids, esekela impilo yenhliziyo.
Iyogathi engeyona amafutha: 487,6 mg, 38%
I-yoghurt ayiyona nje umthombo omuhle kakhulu, kodwa futhi inothile ngamabhaktheriya e-probiotic enempilo. Inkomishi yeyogathi enamafutha aphansi ikunikeza amaphesenti angama-38 we-RDA yakho. Zama ukukhetha ama-yogurts ngaphandle koshukela owengeziwe bese wengeza izithako zakho, njengezithelo ezintsha, amantongomane kanye nembewu ukuze uthole ukunambitheka.
Ijusi yewolintshi: 348,6 mg, 27%
Yebo, ijusi yewolintshi iphezulu kakhulu kuvithamini C (ngamaphesenti angama-93 omthamo wakho wansuku zonke enkomishini eyodwa) kodwa futhi inamaphesenti angama-1 yenani lansuku zonke le-calcium, njengoba ivamise ukuqiniswa ngomsoco.
I-Ricotta ushizi: 337,3mg, 26%
Lo shizi okhilimu, wase-Italy ungenye intandokazi yabalandeli evame ukutholakala ku-lasagna noma i-ravioli. Kunomsoco futhi, ngokunikezwa okunempilo kwamaprotheni, amafutha, futhi yiqiniso, i-calcium. I-1/2 indebe ye-ricotta ushizi onamafutha aphansi imelela amaphesenti angu-26 omthamo wakho wansuku zonke.
Ubhontshisi weNavy: 305,8 mg, 24%
Okwaziwa nangokuthi ubhontshisi wezinso, ubhontshisi omhlophe ungumthombo omuhle kakhulu wezakhi eziningi, okuhlanganisa i-fiber, amavithamini B, ne-calcium. Eqinisweni, inkomishi engu-1 yokuphakelwa kukabhontshisi wasolwandle ophekiwe kunikeza amaphesenti ayi-10 yenani lakho lansuku zonke. Amnandi esobho, upelepele wemifino noma wenkomo, futhi ahlanzwe abe amabhega kabhontshisi.
Imbewu yeSesame: 280,9 mg, 22%
Kunezinhlobo eziningana zembewu ene-calcium eningi, kodwa isesame, uhlobo olwenziwa ngalo i-tahini, luhamba phambili ohlwini. I-ounce eyodwa yembewu yesesame ethosiwe iqukethe amaphesenti angama-1 omthamo wakho wansuku zonke. Fafaza imbewu kasesame kumasaladi noma ku-toast enokwatapheya noma ibhotela lamantongomane.
Iklabishi eluhlaza: 267,9 mg, 21%
Le mifino inempilo ngendlela emangalisayo, iqukethe inani elikhulu lamavithamini A, C, B6, iron ne-magnesium, futhi kwenzeka ukuthi ingenye yokudla okungcono kakhulu okungekhona okobisi okune-calcium ephezulu. Inkomishi eyodwa yemifino ye-collard ephekiwe inika amaphesenti angama-21 omthamo wakho wansuku zonke.
I-Soy: 261mg, 20%
Ubhontshisi wesoya unomsoco ngendlela emangalisayo futhi uvame ukuba ukudla kwemifino okune-calcium ephezulu. Inkomishi eyodwa kabhontshisi oluhlaza ophekiwe inikeza amaphesenti angama-21 yenani lakho lansuku zonke. Futhi, lokho kukhonza okufanayo kunikeza amagremu angu-22 weprotheyini ephelele, okusho ukuthi iqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile empilweni yemisipha.
I-Tofu: 253,3mg, 19%
I-Tofu ingenye yokudla okungcono kakhulu kwe-calcium ye-vegan enamaphesenti angu-19 yenani lakho lansuku zonke ekusetshenzisweni kwenkomishi engu-1/2. Uma ufuna okwengeziwe, qiniseka ukuthi uhlola ilebula ye-Nutrition Facts kanye nohlu lwesithako bese ukhetha uhlobo olune-calcium sulfate engeziwe; isikhathi esiningi, izoqukatha ngaphezu kwamaphesenti angu-100 omthamo wakho wansuku zonke. Kuzame kulezi zindlela zokupheka zengulube enambitheka kakhulu, ezinamaphrotheni amaningi.
I-Parmesan ushizi: 226,8 mg, 17%
Lokhu kugqoka kwe-pasta okumnandi kungenye yemithombo engcono kakhulu yobisi ye-calcium, ikunikeza amaphesenti angu-17 omthamo wakho wansuku zonke ngamagremu angu-30. Ibuye ibe ne-lactose encane uma iqhathaniswa noshizi othambile futhi inamafutha amancane, okwenza ikhange ezinhlotsheni eziningi zokudla.
I-salmon ekheniwe: 197,2 mg, 15%
Akudingeki ukuthi uthole i-salmon entsha ukuze uthole zonke izinzuzo zayo zokudla okunomsoco. I-saumon ekheniwe, ikakhulukazi uhlobo oluhlanganisa amathambo, inothe kakhulu kule micronutrient, ipakisha amaphesenti angu-15 omthamo wakho wansuku zonke ekusetshenzisweni kwama-ounce angu-90.
I-Broccoli Rabe: 267,6 mg, 21%
Ifomu elincane, elithambile le-broccoli libaba kakhulu, kodwa lilayishwe i-calcium—amaphesenti angu-21 indebe ngayinye ephekiwe. Ungakwazi ukupheka i-broccoli rabe ngendlela efanayo ne-broccoli, futhi empeleni, kungase kube lula nakakhulu ukwenza kanjalo ngenxa yesimo sayo esincane.
I-Kale (i-kale): 195 mg, 15%
Imifino eminingi enamahlamvu iqukethe inani elilinganayo le-calcium, kodwa i-kale ingenye eyinhloko. Le mifino e-crunchy cruciferous iqukethe amaphesenti angu-15 yenani lakho lansuku zonke enkomishini eyodwa ephekiwe.
Izimfanzi ekheniwe: 185.6 mg, 14% DV
Le shellfish egcwele amaprotheni inempilo impela futhi iwumthombo omangalisayo wamaprotheni, ihlinzeka ngamagremu angama-26 indebe ngayinye ephekiwe. Izimfanzi ezisemathinini, ikakhulukazi, nazo zine-calcium ephezulu, equkethe amaphesenti angu-14 omthamo wakho wansuku zonke.
Imbewu ye-Chia: 179,2 mg, 14%
Lezi zimbewu zingase zibe zincane, kodwa zipakisha i-punch yokondleka, ziletha amaphesenti angu-14 e-RDA yakho ye-calcium ngamagremu angu-30 (cishe izipuni ezimbili). Imbewu ye-Chia iyisengezo esihle kumayogathi noma ama-smoothie ngenxa yokuthungwa kwayo okuqinile kanye nokuqukethwe kwe-fiber ephezulu.
I-Bok Choy: 158,1mg, 12%
Le mifino ye-cruciferous ithandwa kakhulu ekudleni kwase-Asia futhi ilayishwe inqwaba yemisoco, okuhlanganisa i-iron, i-phosphorus, i-magnesium, i-vitamin K, ne-calcium, konke okudlala indima ebalulekile ekugcineni amathambo eqinile. Inkomishi ye bok choy okuphekiwe kuqukethe amaphesenti angu-12.
Ama-alimondi: 76mg, 6%
Lamantongomane anoshukela, adliwayo ane-fiber eningi, amaprotheni futhi awanawo amafutha, futhi angenye yezitshalo esizithandayo ezine-calcium ephezulu ngamaphesenti angu-6 kumagremu angu-30. Ungakwazi futhi ukujabulela izinzuzo zaleli nati elimnandi ngokuthenga ibhotela le-alimondi.