Calcium bụ ihe kachasị mma nke ahụ anyị. Ọrụ ya dị oke mma: calcium na-eme ka ahụike nke ọrịa obi na ahụike, na-ekere òkè na ịkpụ ọbara, na-eme ka ọrụ nke endocrine glands dị. Ya na phosphorus ọ na-eme ka ọkpụkpụ sie ike, ezé ya dịkwa mma. Otutu calcium ga-azoputa nwanyi site na osteoporosis. Ọchịchị Calcium-na-enyere aka izere mgbaàmà na-adịghị mma nke ndị na-eme mpụ.
Kama nzu
Iji mezuo maka enweghị calcium - ihe bara uru na-enye aka maka ahụike, ị nwere ike ịnweta ndenye ọgwụ n'aka dọkịta maka ndokwa nke calcium dị gị mma. A na-atụ aro ha mgbe ha gachara ọgwụ nke ọbara, bụ nke na-ekpebi ọdịnaya nke ihe a n'ime ahụ.
Ọnụ ọgụgụ nke calcium - ihe bara uru maka ahụike, nke na-abanye n'ime ahụ na nri - nanị 500 mg kwa ụbọchị, gụnyere ihe dị ka pasent 70 - nke ngwaahịa na-edozi mmiri. Otú ọ dị, ọgụ megide calorie ka ukwuu (njedebe nke froes siri ike, ude mmirimmiri, cheese cheese) mere ka e nwee ihe ndị na-ezighi ezi, ya mere a chọrọ ihe nchịkọta nri na calcium. Na-ahọrọ ịgbaso mgbakwunye nwere calcium na citric acid - calcium citrate ma ọ bụ calcium amino acid chelate. Maka ezigbo assimilation nke calcium na eriri afọ, vitamin D dị mkpa. Maka ndị nwere lactose inlerance, ihe mgbakwunye nri bụ nanị ihe a na-apụghị ịgbagha agbagha.
Ngwaahịa ndị nwere calcium salts, phosphorus na vitamin D n'otu oge ahụ (nke bara uru karịsịa maka ahụ nwanyi) bụ imeju nke azụ na azụ anụ. Na ihe oriri na-edozi: mmiri kale, oporo, lobster, crab, herring, mackerel; bọta na raw egg nkochi ime akwa.
A na - achọta ọtụtụ ala na calcium na apụl, pea, green, ọka wit, kukumba ọhụrụ, ụdị ụdị kabeeji (karịsịa agba, nke bara uru maka iri nri), na celery, letus, radish (na n'elu ya) obi cheese, na-acha ọcha cheese.
Nwa nwanyi kwesiri inwe ihe ruru 1000 mg nke calcium na nri - ihe bara uru maka ahuhu kwa ubochi - 100 g cheese siri ike ma o bu 200 g nke mmiri ara ehi. Ọ bụrụ na nwanyị dị ike, mgbe ahụ, calcium, nke na-abanye n'ime ahụ ya na nri, ezuru ya. Ma na osteopenia - ntakịrị nhapu nke ọkpụkpụ - na karịsịa osteoporosis, oke nke calcium adịghị ezu. Mgbe ọ na-aga ịmalite ọmụmụ ihe, a na-egosi ụmụ nwanyị densitometry - ọmụmụ banyere njupụta nke ịnweta ọkpụkpụ. N'ihe banyere nchọpụta nke ụkwara calcium na ahụ, a na-etinye ndokwa pụrụ iche nke nwere calcium.
Site na nhọkọta nke ọgwụ ndị nwere calcium ị ga-akpachara anya - a ga-edebe calcium na plaque atherosclerotic.
Ezi ntụziaka abụghị naanị na-atọ ụtọ, ma na-enwekwa ọtụtụ nnukwu efere calcium.
Salad ọkụ
300 g trout fillets ma ọ bụ Norwegian Salmon
200 grams nke broccoli
100 g nke kọlịflawa
1/2 tbsp. sesame
5 nsen nchara
100 g tomato cherry
1 tbsp. balsamic mmanya
2 tablespoons olive ma ọ bụ mmanụ sesame
1. Kwadebe azụ na broccoli n'ime igwe ọkụ abụọ (ị nwere ike n'otu oge).
2. Bee azụ a cubes (1.5-2 cm), kewaa broccoli n'ime inflorescences.
3. Obụpde àkwá, belata n'ime nsị.
4. Bee "cherry" ahụ.
5. Rice raw kọlịflawa na obere grater.
6. Oge na mmanya na mmanụ, fesa ya na mkpụrụ osisi sesame. Ọ bụrụ na achọrọ, ịnwere ike ịgbakwunye celery (n'ụdị ahịhịa na chopped stems), pasili, herbs ndị ọzọ.
Mgbe ị na-esi nri nri, ụdị azụ, anụ, osikapa, na-eji steam - ya mere a na-echekwa uru niile nke ngwaahịa.
Mkpụrụ osisi (nri nri ụtụtụ na-aga nke ọma)
Apụl, apricots, oranges, saa, bee ma kpochapu, belata ma ọ bụ bee ya na blender na oge na yogurt mmiri. Na-eme nri na tomato nke mkpụrụ vaịn na nwa currant.
Salad sitere na mmiri kale (nri ìhè na vitamin bara ọgaranya)
6-8 ọkara sibere carrots
1/2 tbsp. semolina
3.5 tbsp. mmiri ara ehi
1 mkpọ nke cheese cheese
3 nsen
1-2 tbsp. achicha
Nnu, shuga na ude mmiri - nụrụ ụtọ
1. Gwakọta chopped yabasị, tinye ya na chopped tomato, kukumba, àkwá, ọka na mmiri kale.
2. Gwakọta ihe ọṅụṅụ lemon.
3. Tinye garlic ka o sie ụtọ.
4. Gwakọta na oge na mmanụ ihe oriri ma ọ bụ Mayonezi.