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Xa ukhulelwe, kufuneka utye ukutya okuthile okungenasondlo kuphela, kodwa okubonelela ngezakha mzimba kunye neeminerali. Umzekelo, i-calcium yenye yezimbiwa ezifunekayo ekukhuleni okunempilo kosana olungekazalwa.
I-calcium inceda ekwakheni amathambo kunye namazinyo omeleleyo omntwana okhulayo. I-calcium ikwafuneka ngexesha lokukhulelwa ukukhuthaza intliziyo esempilweni, imithambo-luvo kunye nezihlunu zomama nosana. Ukuba awutyi ukutya okune-calcium xa ukhulelwe, umntwana wakho uza kutsala yonke i-calcium emzimbeni wakho eya kuthi ichaphazele impilo yakho.
Ke, kubaluleke kakhulu ukubandakanya ukutya okune-calcium ekutyeni okukhulelweyo. Nangona kunjalo, baninzi abantu basetyhini abaziva ukuba ikhalsiyam ivela kuphela kukutya nakwiziselo ezinempilo. Kodwa iimveliso zobisi ayisiyiyo kuphela imithombo yecalcium. Ngexesha lokukhulelwa, abantu basetyhini bayathanda ukuzonwabisa ngeziqhamo ezisandula ukusikwa. Ke, ukuba uyazithanda iziqhamo kwaye ufuna ukutya iziqhamo ezinekhalsiyam ekutyeni okukhulelweyo, ke kukho iziqhamo ezithile zokongeza kuluhlu lwakho lokutya.
Iziqhamo ezityebileyo zeCalcium ezinje ngeeorenji, mulberries kunye nekiwi zingabandakanywa ekutyeni okukhulelweyo. Basempilweni kwaye banesondlo. Kwangokunjalo, iziqhamo ezomisiweyo ezifana namakhiwane omisiweyo, iziqhamo (iiplamu ezomisiweyo) kunye nee apilkosi ezomisiweyo zingafakwa ekutyeni okukhulelweyo nanjengoko ezi ziqhamo zityebile nge calcium.
Ukuba ukhulelwe kwaye ufuna ukubandakanya le minerali, ke zimbalwa iziqhamo ezityebileyo zekhalsiyam ekutyeni okukhulelweyo.
Iziqhamo zeCalcium-ezityebileyo zaBasetyhini abakhulelweyo:
Amakhiwane omileyo
Ikomityi enye ehambisa amakhiwane omisiweyo ibonelela nge-241mg yecalcium. Amakhiwane omileyo aqulathe ubuninzi be-0mega-3 fatty acids kunye ne-zinc eyenza ukuba isempilweni kubafazi abakhulelweyo.
Imihla
Ngokwamaxhegokazi amadala, ukuba nemihla kunokunciphisa ixesha lomsebenzi. Kukwacebile ngecalcium. Omnye umhla une-15.36mg calcium kuyo.
Kumquats
Esi siqhamo sine-calcium eninzi sinokutyiwa ngexesha lokukhulelwa kwaye sinokudityaniswa nakwisidlo sasemva kokubeleka.
Iiapilkosi ezomileyo
Esi siqhamo sine-calcium esityebileyo sithathwa njengokutya okuphezulu kwabasetyhini abakhulelweyo. Iiapilkosi ezomileyo ziqulathe i-iron, i-folic acid kunye ne-potassium eyenza ukuba ibe kukutya okulula.
Iiorenji
Iziqhamo zesitrasi zityebile kwiivithamini ngakumbi uVitamin C, kunye necalcium. Iorenji enye ine-60mg yecalcium eyenza ibe sisiqhamo esinesondlo kubafazi abakhulelweyo.
Iziqwengana
I-Prunes zii-plums ezomileyo ezisisiqhamo esityebileyo se calcium. Ukuba unengxaki yokuqhinwa ngexesha lokukhulelwa, zama eliyeza lasekhaya.
Imulberries
Esi sesinye isiqhamo esityebileyo se-calcium. Nangona kunjalo, baninzi abantu abacinga ukuba ii-mulberries azifanele zisetyenziswe ngexesha lokukhulelwa ngelixa abanye abantu basetyhini beyiphika. Ke, nxibelelana nogqirha wakho ngaphambi kokumazisa kwisondlo sakho.
ikiwi
Le yenye into yokutya okuphezulu ekufuneka uyenzile ngexesha lokukhulelwa. Ngaphandle kwecalcium, i-kiwi ikwacebile kwiVitamin C (kangangeorenji).
