Ukudla okuyisikhombisa okunothe nge-calcium kunobisi
Ukudla okuyisikhombisa okunothe nge-calcium kunobisi
I-calcium idlala indima ebalulekile ekusebenzeni kahle komzimba, kusukela emathanjeni kuya emandleni emisipha nokuvumelana nezimo.Izinhlanzi zingenye yemithombo eyinhloko ye-calcium, njengoba ngokocwaningo, i-100 grams ngayinye iqukethe u-15 mg we-calcium.
Kodwa abanye abantu bangase badideke ngokuthi yini okufanele bayidle lapho befuna ezinye izindlela zokudoba, ikakhulukazi abadla imifino, noma labo abafuna i-calcium eningi ekudleni kwabo. Ngokombiko oshicilelwe yi-DNA India, kukhona ukudla kwezitshalo okuyi-7 okuqukethe i-calcium eningi kunezinhlanzi:
1. Ama-alimondi
Wonke amagremu ayi-100 ama-alimondi aqukethe ama-254 mg we-calcium.
2. Ithofu
Ngokwezifundo, wonke amagremu ayi-100 we-tofu aqukethe ama-milligrams angama-680 e-calcium.
3. Imbewu yeSesame
Wonke amagremu ayi-100 embewu yesesame aqukethe u-975 mg we-calcium.
4. Fig
Wonke amagremu ayi-100 amakhiwane aqukethe i-162 mg ye-calcium.
5. Ukhula lwasolwandle
Amagremu ayi-100 okhula lwasolwandle aqukethe i-410-870 mg ye-calcium.
6. Ubhontshisi omhlophe
Wonke amagremu ayi-100 alo bhontshisi omhlophe, anothe nge-fiber nensimbi, aqukethe u-90 mg we-calcium.
7. Imbewu ye-Chia
Wonke amagremu ayi-100 embewu ye-chia aqukethe u-456-631 mg we-calcium.