Calcium inokosha kumapfupa akasimba uye mazino, uye zvinotodiwawo kuti mitsipa yako ishande uye mishonga yako kuti iite chibvumirano uye uzorore zvakanaka. Iwe unowana iyo calcium kubva pane zvokudya zvaunodya.
Nepo kune zvakawanda zvisingasviki zvekudya zvine mairi zvakapfuma mu calcium , dairy ndiyo yakakosha inopa calcium iyo inokodzera seboka rezvokudya. Maererano neUnited States Dhipatimendi Rezvekurima, unoda nezvemasangano matatu emishoni zuva rega rega.
Izvo zvakashata zvehuchi ndezvekuti inogona kuva yakakwirira mumafuta akazara. Uye kunyange zvazvo nyanzvi dzinopikisa kuti kana mafuta asina kuzadzwa akaipa here, haisi chimwe chinhu chaunoda, saka sarudza mafuta asina mafuta uye asina mafuta uye mazai emisi kuti uchengetedze mafuta uye makoriyumu aripo.
Takagadzirira mamwe mazano e-calcium-akawanda uye anonaka? Heano maitiro gumi nematanhatu ekushandisa mishonga yehuchi kuti uwane kashiamu yakawanda zuva rega rega.
1 - Inwa Muto Pane Kazhinji
Kunwa chiremba chemukaka wekukanda ndiyo ingangodaro ndiyo nzira yakakosha yekudya mairi. Rimwechete-8 rimwechete rinoshandiswa mukaka rine anenge mamiriyoni 300 e calcium, iyo iri pedo nechetatu chezvinhu zvaunoda zuva rega rega ( vanhu vakawanda vakura vanodikanwa anenge mamamiriyoni 1 emashicium pazuva ).
2 - Wedzera Cheese kuMimigogo Yenyu
Kuwedzera cheki duku kune miriwo miriwo inozadzisa zvinhu zviviri. Chokutanga, uri kutengesa kudya kwako kwe calcium, uye wechipiri, uri kuwedzera yakawanda yevhu (saka yakakwana kune vanodya vanodya).
Kuwedzera cheese kumakumbo zvinenge zviri nyore, kungosasa shredded cheese pamusoro pezvitsva zvinopisa zvakabikwa. Cherechedza kushumira zvakakura, imwe inoshandiswa shredded cheddar cheese inenge chete 1/3 mukombe uye inowedzera anenge 200 milligrams calcium uye 170 makorikiti kune kudya kwako. Imwe nzira ndeyokuita sauce inoshandiswa ne cheese uye mukaka kune anenge 225 milligrams calcium pa 1/3 mukombe inoshumira.
3 - Ita Smoothie
Kunwa slackothie yakagadzirwa nemukaka kana calcium ichaita kuti uwane calcium yako yezuva nezuva, pamwe chete iwe uchabatsirwa nemavhithamini, mineral uye fiber inouya nemichero yose ine utano uye mishonga.
Chimwe chibereko cheseti smoothie chinosanganisira michero, mukaka kana jisi, yogurt, uye ice, asi pane zvakawanda zvakasikwa uye zvinonaka zve smoothie recipes. Iva nehanya ne smoothie mapeji ayo anodana kuwedzera kuwedzerwa shuga kana sirasi nokuti hapana chaicho chidikanwi chekuwedzera makoriri asina chinhu.
4 - Idya Cottage Cheese
Cottage cheese inotapira soft cheese inogadzirwa nemakwenzi akavhenganiswa nemukaka. Imwe mukombe wepasi-fat cottage cheese inenge mamiriyoni 140 emakiriki uye anenge 160 makori. Shumira kottage cheese sekudya-yakanaka kune imwe ndiro kana chechirasi kana bheel (pane mafuta akazara chekizi). Cottage cheese zvakare pairi pamwe chete nemichero yakawanda nemajiroji.
5 - Yogurt neGrolala uye Zviyo Zvokudya Zvokudya Zvokudya
Low-fat or non-fat Greek yogurt inotakurwa ne calcium uye mapuroteni saka paunoubatanidza ne granola yakaoma uye yemapomegranate ariiri iwe une kudya kwekudya kwakakwana. Ndinoda yogurt yechiGiriki zvakanakisisa nokuti ine ruvara rwakanaka, runyoro. Raspberries, blueberries, kana slicberries yakatswa ichashanda pamwe chete uye vose ndevamwe vose vakagadzirwa mavitamini, mineral, uye fiber.
6 - Ita yakashongedzerwa neFeta Appetizers
Heino chirevo chinoratidzika uye chine utano chinogutsa. Isa ma-cubic 1-inch cubes ehebed feta cheese pane skewers uye uwedzere maorivhi, makomkete, uye mintsi mashizha. Rimwe nerimwe rinenge 84 milligrams re calcium uye anenge 50 makori. Kana kushumira feta cheese zvinyuchi mumudziyo nemiti yemiorivhi nezvimedu zvepita chingwa.
7 - Iva neSmoothie Bowl yekudya
A smoothie bowl yakafanana nes smoothie inomwa kunze kwekuti yakanyanyisa, saka unoshandisa ndiro nechapu panzvimbo yegirasi uye uswa. Tora chero chekutanga che smoothie recipe uye uwedzere mamwe mazai kana chimwe chinhu chakakosha semashizha akaomeswa akazora kana guru guru repuaniti. Iwe unogona kushandisa mamwe yogurt (uye kupfuura calcium) kuti ushandise smoothie bowl yako, zvakare.
Smoothie ndiro dzinowanzogadzirwa nemuchero mutsva hausi wekudya kwakanaka chete asiwo nemhando dzakanaka. Ita yako smoothie ndiro basa kana unyanzvi kuburikidza nekuchikanda nemiti, mbeu, granola uye wakaomeswa kana michero itsva.
8 - Wedzera Parmesan Cheese kuSalad
Parmesan cheese yakaoma, yakaoma chesi inenge yakaderera mumafuta uye makoriyori kupfuura mamwe akawanda emhando dzechizi. Chimwe chega cheParmesan cheese chine anenge 300 milligrams calcium uye zvinopfuura zana zana. (Shandisa chinhu chaicho - mapfupa, zvinhu zvakagadzirwa mukati megorosi hazvingaiti chero zvinonaka.)
Wedzera zvimedu zveParmesan kune girasi rakazara. Iyo yakagadzirwa zvakakwana yeCeasar saladi kana iri nyore, asi inonaka, arugula saladi.
9 - Iva neKaffe Latte
A caffe latte inwa yewaini inogadzirwa ne espresso uye mukaka wakawomeswa, uye inowanika pamashamba efivha inoita seanenge ari pedyo neguta rimwe nerimwe. Kofi chete inogona kuva neutano hwakanaka , uye paunowedzera mukaka, iwe uri kuwanawo utano hwakanaka hwe calcium.
Chengeta kakofa yako latte yakasimba uye yakasimba kuburikidza nekuraira nonfat mukaka uye kuyambuka mashizha ane ruvara anongowedzera asina chinhu makori.
10 - Shandisa Cheese uye Zvibereko Kabobs
Bata michero yako yaunofarira uye cheese uye skewers uye uite idzi tese uye michero kabobs. Sarudza chimwe chinhu chakafanana cheddar kana Swiss cheese kana chimwe chechi chese chisingatongorambi kana kuwira skewers. Gadzirai zvakasiyana-siyana zvechizi nemichero kana kunamatira kune chimwe chinhu chiri nyore seapuro uye cheddar cheese.
11 - Ita Yogurt Yakakwana
Izvo zvakagadzirwa ne yogurt, mawaniro matsva, nemiti yakakangwa kana granola uye inonaka inofadza, asi zvakanyanya kunaka kwauri. Iyo yogurt inotakurwa ne calcium, uye majiroji ane avo mavitamini nemaminerari.
Kune chimwe chinhu chakasiyana, zvakadini nehuputi hwehupiti hwakakwana hwakagadzirwa neinanflelic chunks uye nekonokonti yakagadzirwa? Kana kuti zvichida yogurt yakasvibiswa ne peaches uye yakagadzirwa pecans uye almond.
12 - Ita Caprese Salad
A Caprese saladi inyoresa uye yakasviba saladi inogadzirwa nemamatata, mozzarella cheese, uye basil, kazhinji yakazara namaorivhi, munyu, uye pepper. Mozzarella cheese yakaderera mumakoriki kana ichienzaniswa nemamwe marudzi echesi nokuti yakaderera mumafuta. Rimwe chete rine magirogiramu anopfuura 200 e-calcium uye pasi pemakumi mashanu eiri.
13 - Ita Cheese uye Veggie Sandwich
Hapana chinhu chisina kujairika pamusoro pekuwedzera chese kune burger kana turkey sandwich, asi ndinofunga kutakudza sandwich yako ne veggies uye cheese isarudzo yakanaka. Sarudza zviyo zvese zvezviyo , mapukisi anokanganisa, maposi epoti, mapinaki mashizha uye tsanga kana maviri dzekudya zvako unofarira kwekudya kwemanheru uye kunonaka.
Shoko Rinobva
Calcium yakakosha zvokuti iwe unoda kudya calcium-rima zvokudya zuva rimwe nerimwe. Zvigadzirwa zvekudya zvakakosha mumugadziro uyu unokosha uye kunyange zvazvo mishonga yemakese inowanzokwirira mumafuta akazara, chero bedzi iwe ukasarudza nokuchenjera, mukaka nemimwe michina yekurairi inogona kuva chikamu chekudya kwakanaka.
> Sources
> National Institute of Health Office of Dietary Supplements. "Calcium Dietary Supplement Fact Sheet."
> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvaga Chirafu "National Nutrient Database yeZvirevo Zvakanyorwa 28."