Ukhule ubeka iGot Milk? iimadevu iintengiso eludongeni lwakho njengomntu okwishumi elivisayo, ngoko kunjalo uyazi ukuba ubisi ngumthombo omkhulu wekhalsiyam kwaye inceda ukugcina amathambo akho emahle kwaye omelele. Kodwa kwabo bangakwaziyo ukunyamezela i-lactose, i-vegan okanye ukunciphisa nje ubisi, yeyiphi enye indlela? Sacofa ingcali yezondlo uFrida Harju-Westman kukutya okusibhozo okunekhalsiyam eyothusayo engeyiyo yobisi.
ENXULUMENEYO: 9 Ukutya okuNcincisayo ngeProbiotic-eSityebi (engeyoyogathi)
Alikaj2582/Getty Imifanekiso1. Iisardadi
Kunconywa ukuba umntu omdala ongaphantsi kweminyaka engama-50 kufuneka adle i-1,000 milligrams ye-calcium ngosuku, u-Harju-Westman usixelela. Kwaye aziphelelanga nje ezi ntlanzi zincinci zizele ngamafutha ayimfuneko e-omega-3, kodwa zikwapakisha i-350 milligrams ye-calcium kwitoti enye encinci. Gcoba isibini kwisaladi okanye ungazenza zibe yitshiphusi ezinetyuwa emnandi (ewe, ngokwenene).
IFOTO: LIZ ANDREW/STYLING: ERIN MCDOWELL2. Iiorenji
Mhlawumbi ucinga ngesiqhamo esinemibala eqaqambileyo njengendlu yamandla kavithamin C, kodwa iorenji enye nayo ineemilligram ezingama-70 zecalcium. Hayi kakubi kakhulu.
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IFOTO: LIZ ANDREW/STYLING: ERIN MCDOWELL3. Amakhiwane
Ukongeza ekubeni ngumthombo olungileyo we-calcium, amakhiwane aqhayisa ngamanqanaba aphezulu e-antioxidants kunye nefiber. Ukutya malunga namakhiwane amahlanu omisiweyo ngosuku kunokukunika malunga ne-135 milligrams ye-calcium, ehamba indlela ende ekuncedeni ukuba uzuze ukutya okufunekayo kwemihla ngemihla, utshilo uHarju-Westman.
Makwenziwe ntoni: Ibhodi yeProsciutto kunye neFig Salad
IFOTO: LIZ ANDREW/STYLING: ERIN MCDOWELL4. I-Brokholi
Ayisiyiyo kuphela imifuno esiyithandayo ye-cruciferous jam-egcwele izondlo ezibalulekileyo ezibandakanya ivithamin A, i-magnesium, i-zinc, kunye ne-phosphorus, kodwa ikwaqulethe amanqanaba aphezulu e-calcium. Ewe, ngokuqinisekileyo inemo yemifuno ephezulu.
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IFOTO: LIZ ANDREW/STYLING: ERIN MCDOWELL5. Iiamangile
Uninzi lwamantongomane luqulethe isixa esibalulekileyo se-calcium, kodwa ii-almonds zikwayenye yeeprotheyini ezimbalwa ezenza i-alkaline, enceda ukusebenza komzimba kunye namandla, uHarju-Westman usixelela. Qwalasela le mvume yokuya kumandongomane kwibhotolo yealmond (jonga nje iswekile eyongezelelweyo, Kulungile?)
Makwenziwe ntoni: IiNoodles zePotato eziswiti ezineSauce yeAlmond
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IFOTO: LIZ ANDREW/STYLING: ERIN MCDOWELL6. Iimbotyi eziMhlophe
Iimbotyi ezimhlophe zizityebi kwiprotheyini, i-iron, i-fiber kunye ne-calcium, equlethe malunga ne-175 milligrams ye-calcium ngokukhonza. Ixesha lesitya sokufudumala setshili.
Ukwenza ntoni :White Turkey Chili kunye avokhado
IFOTO: LIZ ANDREW/STYLING: ERIN MCDOWELL7. Uhlaza olunamagqabi
Uhlaza olunamagqabi olufana ne-kale luqulathe i-zero fat, luphantsi kakhulu kwiikhalori kwaye lunamanqanaba aphezulu e-calcium, uHarju-Westman usixelela. Akukho nto imangalisayo apho.
Makwenziwe ntoni: Coconut Creamed Isipinatshi
IFOTO: LIZ ANDREW/STYLING: ERIN MCDOWELL8. Vitamin D Ukutya
Nokuba uthatha i-calcium kubisi okanye ukutya okungekho kubisi, kubalulekile ukuba ube nevithamin D eyaneleyo ekutyeni kwakho, njengoko umzimba wakho ungenako ukufunxa i-calcium ngokufanelekileyo ngaphandle kwale vithamin ibalulekileyo, u-Harju-Westman uyacacisa. Thenga i-salmon, i-yolks yeqanda kunye ne-swordfish ukuze uqiniseke ukuba uyazalisa.
ENXULUMENEYO: 6 Ukutya okunempilo (kwaye okuneNwabo) okuPhezulu kwiVithamin D
