Abinci guda hudu don kula da lafiyar kashi

Abinci guda hudu don kula da lafiyar kashi

Ga wasu daga cikin mafi kyawun abinci don taimakawa isa ga matakan da aka ba da shawarar na calcium kowace rana:

1. Madara

Dokta Hembry ya ba da shawarar shan kofi guda uku na madara a kowace rana, saboda mafi kyawun zaɓin calcium a cikin madarar saniya da yoghurt da kuma madara mai ƙarfi, madarar almond ko madadin waken soya mai ƙarfi.

2. Ganyen ganye masu duhu

Alayyahu yana kan gaba a jerin koren kayan lambu masu kyau ga lafiyar ku gaba ɗaya. Sai dai Dr. Hembrey ya yi gargadin cewa inganta sinadarin calcium a cikin jiki baya daya daga cikin amfanin da ake samu yayin cin alayyahu, domin yana dauke da wani sinadari mai suna “oxalate,” wanda ke hana karfin jiki wajen shan calcium. Don haka, ta ba da shawarar ƙara wasu ganye masu duhu tare da alayyafo irin su Kale, Kale, Ganyen mustard ko Kale don kula da daidaitaccen abinci da kuma guje wa mummunan tasiri.

3. Hatsi mai ƙarfi da ruwan 'ya'yan itace

Dokta Hembry ya kara da cewa zabar fakitin hatsi gaba daya mai lakabin “calcium fortified,” tare da gilashin madarar shanu, madarar almond, ko gilashin ruwan lemu mai karfin calcium da safe, na iya rufe kashi biyu bisa uku na adadin da aka ba da shawarar. calcium kowace rana.

4. Salmon, tahini da almonds

Dokta Hembry ta kammala nasihar ta da cewa, salmon da sardines na gwangwani na dauke da kimanin milligrams 118 zuwa 300 na calcium a kowace gram 100, yayin da cokali daya na tahini yana samar da kimanin milligram 60 na calcium, sannan kwata kwata na almond na samar da miligram 95 na calcium.