Ukutya okune ukugcina impilo yamathambo

Ukutya okune ukugcina impilo yamathambo

Nazi ezinye zezona zinto zilungileyo zokutya ukunceda ukufikelela kumanqanaba acetyiswayo e-calcium yonke imihla:

1. Ubisi

UGqr. Hembry ucebisa iiseko ezintathu zekomityi yobisi enye ngosuku, njengoko ukhetho lwekhalsiyam lungcono kubisi lwenkomo kunye neqela leyogathi kunye nobisi oluqinisiweyo, ubisi lwe-almond okanye iimbotyi zesoya ze-calcium.

2. Imifuno enamagqabi amnyama

Isipinatshi siphezulu kuluhlu lwemifuno enamagqabi aluhlaza eyilungele impilo yakho ngokubanzi. Kodwa uGqr. Hembrey ulumkisa ngelithi ukuphuculwa komlinganiselo we<em>calcium emzimbeni akuyonye yeenzuzo ezifumaneka xa usitya isipinatshi, kuba sinomxube obizwa ngokuba yi-“oxalate,” ethintela amandla omzimba okufunxa icalcium. Ke ngoko, ucebisa ukuba wongeze enye imifuno enamagqabi amnyama kunye nesipinatshi njenge-kale, i-kale, imifuno yemostade okanye i-kale ukugcina ukutya okunokulinganisela kunye nokuphepha impembelelo embi.

3. Iicereals eziqiniswe ngecalcium kunye nejusi

UGqr. Hembry wongeza ngelithi, ukukhetha iipakethi eziziinkozo ezibhalwe "calcium fortified," kunye neglasi yobisi lwenkomo, ubisi lwealmondi, okanye iglasi yejusi yeorenji eqiniswe ngecalcium kusasa, inokugubungela isibini esithathwini sesixa esicetyiswayo. calcium ngosuku.

4. I-salmon, i-tahini kunye ne-almonds

UGqr. Hembry uqukumbela isiluleko sakhe ngokuphawula ukuba isalmon enkonkxiweyo kunye nesardadi ziqulethe malunga ne-118 ukuya kwi-300 milligrams ye-calcium nge-100 grams, ngelixa i-tahini ye-tahini inika malunga ne-60 milligrams ye-calcium, kunye nekota yekomityi ye-almonds inika i-95 milligrams ye-calcium.