Ziziphi iimpawu zokugqithisa okanye ukunqongophala kwe-calcium emzimbeni?

Iimfuno zemihla ngemihla ze-calcium:

Kumadoda: 1000 mg

Kwabasetyhini: 1000-1200 mg

Ziziphi iimpawu zokunqongophala kwe-calcium:

 Ukuba ndindisholo komnwe

 Ukulibaziseka ukukhula kwamathambo

 Izihlunu ezibuhlungu

 - ukukhubazeka kwamathambo

Ziziphi iimpawu ze-calcium engaphezulu:

 - Collywobbles

 - Ukuqunjelwa

 - ukusilela kwezintso

 - ukubalwa kwemithambo yegazi

 - amatye ezintso

Yeyiphi imithombo yendalo ye-calcium:

  Iyogathi enamafutha aphantsi 226 g

 - Mozzarella itshizi 43 g

 I-Sardines 85 grams

 Ubisi oluncitshisiweyo 236 g

 Iiamangile

 - iponyoponyo

 - ibrokholi