Zvokudya zvinomwe zvakapfuma mucalcium kupfuura mukaka

Zvokudya zvinomwe zvakapfuma mucalcium kupfuura mukaka

Calcium inobata basa rakakosha mukushanda zvakanaka kwemuviri, kubva kumapfupa kusvika kusimba retsandanyama uye kusanduka.Hove ndeimwe yenzvimbo huru dzecalcium, sezvo maererano neongororo, magiramu zana ehove ane 100 mg yecalcium.

Asi vamwe vanhu vanogona kuvhiringika kuti chii chekudya kana vachitsvaga dzimwe nzira dzehove, kunyanya vanodya miriwo, kana avo vari kutsvaga huwandu hwecalcium mukudya kwavo. Maererano neshumo rakabudiswa neDNA India, kune 7 kudya kwezvirimwa zvine calcium yakawanda kupfuura hove:

1. Almond

Yese 100 magiramu emaarumondi ane 254 mg yecalcium.

2. Tofu

Maererano nezvidzidzo, magiramu 100 e tofu ane 680 milligrams e calcium.

3. Mhodzi dzeSesame

Magiramu 100 ese embeu yemasame ane 975 mg yecalcium.

4. Fig

Magiramu ose e100 emaonde ane 162 mg ye calcium.

5. Masowe egungwa

100 magiramu egungwa rine 410-870 mg ye calcium.

6. Bhinzi chena

Yese magiramu zana ebhinzi machena aya, akapfuma mufiber uye iron, ane 100 mg yecalcium.

7. Mhodzi dzeChia

Yese magiramu zana embeu dzechia ane 100-456 mg ye calcium.

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