El calcio Yinto eyimfuneko ukuze amathambo ethu ahlala omelele kwaye anokuxhasa imihla yethu. Kuqhelekile ukucinga ukuba ikhalsiyam inikezelwa kuphela ziimveliso zobisi, nangona kunjalo, sifumana ezinye iimveliso ezininzi kwiimveliso zendalo eziyimithombo emikhulu yecalcium kwaye asazi nokwazi oko.
Kubalulekile ukuba wazi ezona ndlela zibalaseleyo zokubonelela ngemizimba yethu ngesixhobo, ukuba udiniwe kukusela ubisi rhoqo kusasa okanye uxabana ne-lactose, naka ingqalelo kwinqanaba elifanelekileyo.
I-calcium inceda amathambo ethu kunye nathi intliziyo, izihlunu, imithambo-luvo negazi. Ngesi sizathu, iba yinto ebalulekileyo.
Ezinye iindlela zekhalsiyam
- Imifuno eluhlaza: Ukuba le nto siyifunayo kukufumana ikhalsiyam eninzi, kufuneka sijonge yonke imifuno enombala nohlaza, enje ngesipinatshi, ichard okanye ibroccoli. Ngapha koko, le mifuno inecalcium eninzi kuneglasi yobisi. Ukuqinisekisa ukuba sifumana zonke izimbiwa kunye neevithamini kufuneka sizipheke okanye sizisebenzise ziluhlaza.
- Intlanzi: Iintlanzi eziluhlaza ezityebileyo kwi-omega 6 ezinje nge-salmon okanye isardadi lukhetho oluhle kakhulu, kunye nolwandle. Ke ngoko, ziphathe kwaye utye i-sushi okanye i-ceviche rhoqo.
- Iibisi zemifuno: ngokuthe ngqo, ubisi lweamangile kunye nerayisi zezona zisinika isixa esikhulu. Nangona ubisi lwe-soy lunokuba yinto elungileyo endaweni kodwa kunokubangela iingxaki ezingaphezulu zesisu.
- ImifunoUkutya phantse yonke imihla kuninzi lwehlabathi, iimbotyi, iimbotyi zeharicot, kunye neembotyi ezibanzi zinomxholo wecalcium ephezulu kakhulu, ke ngoko, abantu baseLatin America abathandabuzi ukwenza iiresiphi ezimnandi kunye nabo.
- Oats: ukutya okuphezulu okufumaneka phantse kuwo onke amakhaya, ngaphandle kokusinika ukongezwa kwefayibha esempilweni, ityebe kakhulu kwi-calcium. Isibini kwisinye esigqibeleleyo ukuqala kusasa.
- Sesame: iimbewu zeesame zikwabizwa ngokuba sesame, zikwayindlela elungileyo yokunyusa amanqanaba e-calcium emzimbeni. Icephe elilula linokwanela, zidibanisa kakhulu kwiisaladi kwaye izonka ezininzi zinayo le mbewu ukuyinika ukuchukumisa okwahlukileyo.