Ngaba awuhambisani neLactose? Fumana iCalcium yakho efunekayo kwezi zinto zokutya

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Ikhalsiyam sisimbiwa esomeleleyo esomeleza amathambo namazinyo omzimba womntu. Ngenxa yoko, abantu kufuneka bafake inani elaneleyo le-calcium ekudleni kwabo rhoqo ukuze bahlale befanelekileyo. Ngokubanzi, ubisi luthathwa njengowona mthombo ucebileyo we-calcium kwaye iglasi yobisi yaziwa ngokuba iqulethe phantse i-300 mg ye-calcium.

Ke, abantwana bayanyanzelwa ukuba basele ubuncinci iglasi enye yobisi yonke imihla, njengoko bafuna ikhalsiyam eninzi kuphuhliso lwamathambo abo kunye namandla wamazinyo.

Kodwa abantwana abaninzi kunye nabantu abadala abakuthandi ukuba nobisi, ngaphandle kokunikezelwa kwecalcium ephezulu kwimizimba yabo. Abantu abambalwa basenokungabinalo ubisi ngenxa yobukho be-lactose kuyo, kuba abanyamezelani i-lactose kwaye abanako ukuyetyisa.

Kwakhona, ubisi alunakufumaneka kuzo zonke iindawo zehlabathi, ukufezekisa iidosi ezifunekayo ebantwini.

Ke, omnye umthombo wecalcium kudala uzingelwa ngoososayensi kunye neengcali zokutya. Ngoku kukho okunye ukutya okwaziwayo okutyebise umxholo wecalcium ngaphezulu kweglasi yobisi. Qhubeka ufunda ukuze wazi okungakumbi malunga noku kutya.

Iichickpeas:

Ichickpea eyosiweyo kukutya okuthandwayo ngabantu abaninzi xa inikwa njengenxalenye yesaladi emnandi okanye isuphu. Kufunyenwe ukuba ikomityi enye enesiqingatha yee-chickpeas ine-315 mg ye-calcium kunye ne-fiber eninzi, kunye neprotein. Ke, inokusebenza ngokulula njengomnye umthombo wecalcium.

Oats:

I-oats ziyaziwa njenge-cereal esempilweni kwaye ikwafunyanwa njengomthombo otyebileyo we-calcium, kunye nemicu, ivithamin B kunye nezinye izakha mzimba ezibalulekileyo. Ngokutsho kweengcungela zokutya, sisiqingatha sendebe ye-oats kuphela enama-calcium ayi-200 mg engaphezulu kobisi olufanayo. Ngapha koko, i-oats zihlala zityiwa ngobisi lwe-soya okanye ubisi lwe-almond, zombini ezizinto ezingcono kakhulu zobisi lwenkomo kwaye yimithombo etyebileyo yecalcium.

Tofu:

Njengokuba ubisi lwesoya ngumthombo otyebileyo wecalcium, itofu okanye ingqolowa yeembotyi elungiselelwe ukusuka kubisi lwesoya yaziwa njengeyona ndlela ingcono yobisi kunikezelo lwecalcium ephezulu kakhulu. Kuyabonakala ukuba ikomityi ye-tofu eqinileyo inikezela nge-calcium engama-861 mg engaphezulu nje kokwaneleyo kuye nawuphi na umntwana okanye umntu omdala, kunye nomxholo olungileyo weprotein kunye nefayibha.

Iiamangile:

Iamangile zezona ntlobo zintanda zithandwa kakhulu ngabantu abancinci nabadala. Uphando lubonakalise ukuba yindebe ye-¾th kuphela yale nut isempilweni equlathe i-320 mg ye-calcium kwaye ke ngokulula inokutshintsha ubisi lwabantwana. Ngapha koko, iamangile iyaziwa njengeluncedo ekuphuculeni amandla engqondo ekukhuleni kwabantwana.

Islamoni:

Isalmon yintlanzi yaselwandle emnandi eyaziwayo ukuba kukutya okunempilo kakhulu. Kufunyenwe ukuba inye kuphela i-salmon entsha okanye enkonkxiweyo enokunika malunga ne-350 mg yecalcium. Ngapha koko, ikwanomxholo otyebileyo wevithamini D obalulekileyo ekufunxweni kwe calcium kwiiseli zomzimba. Le ntlanzi ikwabonelela nge-omega-3 fatty acids kunye neeprotein, ezinceda ukugcina umzimba usempilweni.

Isardadi:

Isardard yenye intlanzi yaselwandle esempilweni, encinci enesiqulatho esine-370 mg ye-calcium. Njengezinye iindidi zokutya kwaselwandle, isardadi ikwanayo ne-omega-3 fatty acids kunye nevithamin D eziyimfuneko kwimpilo entle yakhe nawuphina umntu. Ke izitya ezimnandi ezilungiselelwe ezi ntlanzi zolwandle kufuneka zibandakanywe kwizidlo rhoqo kangangoko kunokwenzeka.

Imifuno eluhlaza eluhlaza

Imifuno enamagqabi aluhlaza isoloko isisiphakamiso sokuqala saso nasiphi na isitya sokutya okanye ugqirha ngesidlo esinempilo semifuno. Isipinashi, i-kale, imifuno ye-turnip, i-bok choy kunye namaqabunga e-mustard ayaziwa ngokuba yimithombo ye-calcium. Kuyabonakala ukuba i-2 yeekomityi zemifuno ye-turnip ine-394 mg ye-calcium, ngelixa inani elifanayo le-kale libonelela nge-188 mg yecalcium. Ke iisaladi, i-smoothie eluhlaza kunye ne cuisine ezimnandi ezenziwe ngale mifuno ngokumangalisayo zithatha indawo yemfuneko yokusetyenziswa kobisi.

Amakhiwane omileyo:

Umkhiwane owomileyo sisiqhamo esidumileyo esimnandi esidla ngokudityaniswa kwiiflakes okanye ihabile ukuyenza ibe sisidlo sakusasa esimnandi. Ikomityi enye enesiqingatha yamakhiwane omisiweyo anikezela nge-320 mg ye-calcium, kunye nomxholo omkhulu wee-antioxidants ezisempilweni.

I-Ricotta Cheese:

I-Ricotta luhlobo oluthandwayo lweshizi oluswiti olusetyenziswa kakhulu ekwenzeni iidessert ezimnandi kunye neziqhamo ezahlukeneyo ezimnandi. Abadli bezidlo bancomela le sisi ngenxa yokuba ikomityi ye-3/4 ye-ricotta cheese ifunyenwe inama-380 mg we-calcium kunye ne-21 g yeeproteni, isenza ukuba kube kukutya okulungele ukukhula ngokukhawuleza kwabantwana.

Yiyo loo nto konke oku kutya kuphilileyo kubonelela ngokutya okunokulinganisela okuninzi nge-calcium, ekutyiwa kuyo ubisi lweenkomo mihla le.

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