Abincin mai cike da alli don masu cin ganyayyaki

Contents

Ba wai kawai kayan kiwo ne ke da wadatar calcium ba. Mutum zai iya samun daidaitattun adadin wannan ma'adinai mai mahimmanci tare da wasu samfurori: ka'idodin yau da kullum na manya shine akalla 1000-1200 MG (la'akari da shekaru)

Manyan Manyan Abinci 10 Masu Arziki:

lemu - kayan ajiya ne na ba kawai bitamin C ba, har ma da alli. Adadinsa a cikin 'ya'yan itace guda ɗaya shine 65mg. Kuna iya cin salatin 'ya'yan itace kawai ko' ya'yan itace, tsoma ruwan 'ya'yan lemu, ko shiga cikin kayan zaki.

Kayan kayan lambu – Gubar cikin sharuddan calcium abun ciki (100g / 135mg), don haka kiwo kayayyakin ba su dace da su a wannan batun. Yana da mahimmanci a kula da kabeji Kale ("kale"), wanda kuma shine tushen bitamin C, K da provitamin A.

Quinoa - "al'adar hatsi", wanda Aztecs suka ɗauka mai tsarki don kayan magani. A cikin dukkan halayensa, yana kusa da kayan kiwo, saboda haka yana da mahimmanci a cikin abincin masu cin ganyayyaki da masu cin ganyayyaki.

Bishiyar yaji - Sage, Dill, Mint, thyme, Basil, marjoram, oregano da sauran ganye ba kawai suna ƙara ƙanshi da ɗanɗano a cikin tasa ba, har ma suna ba wa jikin mu wani adadin alli. Ci gaba da lafiya dafa abinci al'ada tare da kayan yaji.

Alayyafo da chard na Switzerland - ganye masu amfani sosai, kuma suna dauke da (alayyaho -91mg, chard -51mg) Ma'adanai na farko ga 'yan adam shine alli. Themara su a cikin salads, jita-jita iri-iri, da sanya koren laushi daga cikinsu.

Flaxseed yana da arziki a cikin alli - 225 MG! Yana da matukar tasiri a cikin yaƙi da atherosclerosis da kumburi tafiyar matakai a cikin jiki. Ana zartar dashi a dafa shi azaman kayan yaji don salads, kwasa-kwasan farko. Kuna iya yin jelly mai daɗi da kayan zaki daga gare ta. Za a iya ƙara shi zuwa smoothies da ruwan 'ya'yan itace.

Legumes - Kusan kashi 13 cikin dari na sinadarin calcium ana samunsa a kusan dukkanin kwayoyin wake, musamman bakin wake (130mg) da kuma farin wake (240mg). Legumes na asali suna da kyau tare da sauran kayan lambu kuma suna da tasiri mai tasiri akan hawan jini, yana taimakawa daidaita daidaiton sukarin jini.

Dandelion - ba kasa da arziki a cikin alli fiye da kiwo kayayyakin - 187mg. Ana yin salatin lafiya da dadi daga ganyen wannan shuka. An san shi azaman antioxidant mai ƙarfi, diuretic, da mai dawo da hanta.

Amaranth - shuka mai ban mamaki a cikin kaddarorin sa masu amfani kuma ya ƙunshi kusan 18% na alli. Cikakke don dafa kayan lambu da darussan farko. Musamman da amfani azaman “mai ba da” alli lokacin dafa shi a haɗe da shinkafa.

Tsaba Sesame - adadin alkalinsu shine 975mg! Wanne, babu shakka, yana faranta wa duk wanda ya yanke shawarar daina amfani da abincin dabbobi. Za a iya ƙara su da ruwan 'ya'yan itace, kayan gasa, salads.

Madara ko Alli daga Kayan Shuke-shuke?

An riga an tabbatar da ilimin kimiyya cewa algae, kayan lambu masu "kore", legumes, iri daban-daban na mai, busassun 'ya'yan itatuwa, da 'ya'yan itatuwa sune tushen calcium mai narkewa cikin sauƙi. Kuma kawai wuri na ƙarshe, dangane da abun ciki na wannan ma'adinai, samfuran kiwo ne ke mamaye su. Idan a cikin algae calcium - 1380 MG, sa'an nan a cikin yogurt da madara - 120 MG. Hakanan, bisa ga kididdigar, a cikin ƙasashe masu yawan amfani da kayan kiwo a cikin abinci (Sweden, Finland, Netherlands, Switzerland), galibi ana samun mutanen da ke da osteoporosis. Sai ya zama cewa madara ce za ta iya haifar da fara wannan cuta.

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