Menene calcium kuma me yasa muke bukata?
Ana koyawa yara shan nonon saniya da cin kayan kiwo domin girma da karfi. An bayyana hakan ne da cewa kayan kiwo suna da wadatar calcium, wanda ya zama dole don lafiyar kashi.
"Kowace rana muna rasa calcium ta fata, kusoshi, gashi, gumi, fitsari da kuma najasa," in ji gidauniyar Osteoporosis ta Biritaniya (NOF). “Don haka yana da mahimmanci a sami isasshen calcium daga abincin da muke ci. Lokacin da ba mu sami calcium ba, jiki yana fara ɗauka daga ƙasusuwan mu. Idan hakan yakan faru sau da yawa, ƙasusuwan suna yin rauni kuma suna karye.” Alamomin karancin calcium sun hada da colic a cikin gabobin jiki, raunin tsoka da rashin jin daɗi. Yawan calcium a cikin jiki na iya haifar da yanayin da ba kasafai ake kira hypercalcemia ba. Alamomin hypercalcemia na iya haɗawa da ƙishirwa mai yawa, fitsari, rauni a cikin tsokoki da ƙasusuwa.
A cewar NOF, mata masu shekaru 50 suna buƙatar kimanin MG 1000 na calcium kowace rana, kuma matan da suka girmi kimanin 1200 MG. Karancin Calcium ya zama ruwan dare musamman a cikin mazan jiya da matan da suka shude, don haka adadin da aka ba da shawarar ya fi girma ga tsofaffi. NOF ya lura cewa shawarwarin sun ɗan bambanta ga maza: har zuwa shekaru 70 - 1000 MG, kuma bayan 71 - 1200 MG.
Za a iya samun calcium a kan abincin da ake ci na shuka?
A cewar kwamitin likitocin da ke da alhakin kula da lafiya, wanda ya ƙunshi kwararrun likitoci 150, mafi kyawun tushen calcium ba madara ba ne, amma ganyaye masu duhu da kuma legumes.
“Broccoli, Brussels sprouts, Kale, Kale, mustard, chard da sauran ganye suna da yawa a cikin sinadarai masu amfani da su sosai da sauran sinadirai masu amfani. Banda alayyahu, wanda ya ƙunshi adadi mai yawa na calcium, amma ba a shanye shi sosai, ”in ji likitocin.
Nonon saniya da sauran kayayyakin kiwo na dauke da sinadarin calcium, amma amfanin kiwo na iya wuce illar da ke tattare da ita. "Kayayyakin kiwo suna dauke da calcium, amma suna da yawan furotin dabba, sukari, mai, cholesterol, hormones, da magungunan bazuwar," in ji likitocin.
Bugu da ƙari, likitoci sun yi imanin cewa calcium yana da kyau a cikin jiki a gaban aikin motsa jiki: "Mutane masu aiki suna riƙe da calcium a cikin ƙasusuwa, yayin da ƙananan mutane suna rasa shi."
Tushen Calcium na Vegan
1. Nonon waken soya
Soya madara shine kyakkyawan tushen calcium. “Matakin calcium a cikin kayayyakin kiwo sun yi kama da matakan calcium a cikin abubuwan sha na soya, yogurts da kayan zaki. Don haka, samfuran waken soya masu ƙarfi na Calcium kyakkyawan madadin kayan kiwo ne,” in ji Alpro mai samar da madarar soya a gidan yanar gizonsa.
2 Tofu
Kamar madarar waken soya, tofu an yi shi ne daga waken waken soya kuma yana da kyau tushen calcium. 200 grams na tofu zai iya ƙunsar kusan 861 MG na calcium. Bugu da ƙari, tofu ya ƙunshi babban adadin magnesium, wanda kuma yana da mahimmanci ga kasusuwa masu ƙarfi.
3. Brokoli
Broccoli kuma ya ƙunshi furotin, ƙarfe, magnesium da potassium. Wani bincike ya nuna cewa yawan amfani da broccoli a kai a kai yana rage haɗarin cututtukan zuciya ta hanyar rage yawan adadin cholesterol a cikin jiki.
4. Zama
Tempeh yana da yawan bitamin da ma'adanai, ciki har da furotin, ƙarfe, da calcium. Ana ɗaukar Tempeh ɗaya daga cikin abinci mafi koshin lafiya a duniya. Samfuri ne mai haɗe-haɗe, sabili da haka yana da babban sha mai gina jiki.
5. Almond
Almonds sune goro mai wadatar calcium. Giram 30 na almonds sun ƙunshi kashi 8% na shawarar yau da kullun na calcium.
6. Ruwan lemu
Ruwan lemu yana da yawan sinadarin calcium. Gilashin ruwan lemu ya ƙunshi 300 MG na calcium kowace gilashi.
7. Kwanuka
Dabino suna da wadataccen sinadarin antioxidants, fiber da calcium. Busasshen ɓaure na ɗauke da alli fiye da sauran busassun 'ya'yan itatuwa. Busashen ɓaure guda 10 sun ƙunshi kusan MG 136 na calcium.
8. Kaji
Kofi ɗaya na dafaffen kaji ya ƙunshi fiye da MG 100 na calcium. Chickpeas kuma yana da wadata a cikin wasu bitamin da ma'adanai, ciki har da potassium, iron, magnesium, da furotin.
9. Kwayoyin Poppy
Kwayoyin Poppy, kamar chia da tsaba na sesame, suna da yawan calcium. Cokali 1 (gram 9) na 'ya'yan poppy sun ƙunshi kashi 13% na shawarar yau da kullun. Sabis na tsaba na sesame ya ƙunshi kashi 9% na ƙimar da aka ba da shawarar yau da kullun.
Yana Dotsenko
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