Lijo tse 'nè ho boloka bophelo bo botle ba masapo

Lijo tse 'nè ho boloka bophelo bo botle ba masapo

Mona ke tse ling tsa lijo tse molemohali ho thusa ho fihlela maemo a khothaletsoang a calcium letsatsi le letsatsi:

1. Lebese

Dr. Hembry o khothalletsa ho noa ka makhetlo a mararo kopi e le 'ngoe ea lebese ka letsatsi, kaha khetho e ntle ka ho fetisisa ea khalsiamo e ka har'a sehlopha sa lebese la khomo le yogurt hammoho le lebese le matlafatsang, lebese la almonde kapa mefuta e meng ea soya e nang le calcium.

2. Meroho e makhasi a lefifi

Spinach e kaholimo ho lethathamo la meroho e matala e mahlaku e molemo bakeng sa bophelo bo botle ba hau ka kakaretso. Empa Dr. Hembrey o lemosa hore ho ntlafatsa tekanyo ea k’halsiamo ’meleng hase o mong oa melemo e fumanoang ha ho jeoa spinach, hobane e na le motsoako o bitsoang “oxalate,” o sitisang matla a ’mele a ho monya calcium. Ka hona, o eletsa ho eketsa meroho e meng e makhasi a lefifi hammoho le spinach e kang kale, kale, mosetareta kapa khale ho boloka lijo tse leka-lekaneng le ho qoba tšusumetso e mpe.

3. Lijo-thollo tse matlafalitsoeng ka calcium le lero

Dr. Hembry o phaella ka hore ho khetha liphutheloana tsa lijo-thollo tse ngotsoeng "calcium fortified," hammoho le khalase ea lebese la khomo, lebese la almonde, kapa khalase ea lero la lamunu le nang le calcium hoseng, ho ka koahela karolo ea bobeli ho tse tharo ea tekanyo e khothalletsoang. calcium ka letsatsi.

4. Salmon, tahini le lialmonde

Dr. Hembry o phethela keletso ea hae ka ho hlokomela hore litlhapi tsa salmon le sardine tse ka makotikoting li na le hoo e ka bang limiligrama tse 118 ho isa ho tse 300 tsa k’halsiamo ka ligrama tse 100, ha khaba e le ’ngoe ea tahini e fana ka limiligrama tse ka bang 60 tsa calcium, ’me kotara ea kopi ea lialmonde e fana ka limiligrama tse 95 tsa calcium.