Matsakaicin abincin calcium kowace rana shine 1 g. Amma wani yana buƙatar ƙarin, wani yana buƙatar kaɗan kaɗan. Komai na mutum ne kuma ya dogara da shekarunku, nauyi, lafiya da salon rayuwa.
Misali, ana buƙatar ƙarin calcium ga mata a cikin PMS. Matakan ca suna da ƙarancin masu shan kofi - caffeine da gaske yana fitar da shi! Af, decaffeinated kofi ne ma mafi iko "antagonist" na alli fiye da na yau da kullum kofi.
Har ila yau, "makiya" na calcium sune damuwa, maganin rigakafi, aspirin da aluminum (ku kula da jita-jita, kada ku adana abinci a cikin takarda).
Yadda za a ƙayyade rashin Ca?
Akwai gwaje-gwaje na musamman don abubuwan ganowa. Hakanan zaka iya bincika matakan bitamin D. A matsayinka na mai mulki, lokacin da abun ciki na bitamin D ya yi ƙasa, matakin Ca kuma yana raguwa. Hakanan akwai ƙarin fasali:
- tsoka spasms;
- rashin barci;
- arrhythmia na zuciya (cutar bugun zuciya);
- gaggautsa kusoshi;
- zafi a cikin gidajen abinci;
- hyperactivity;
– rage daskarewar jini.
Wadanne samfurori ne don cika rashin Ca?
Mutane da yawa, sun ba da madara, suna damuwa game da rashin calcium a cikin abinci - kamar yadda muka riga muka fada, a banza. Ku ci abinci da yawa waɗanda suke daidai da abun ciki na Ca zuwa samfuran kiwo, wasu ma sun zarce su!
Sources (ba cikakken jerin sunayen ba, ba shakka):
· sesame
koren ganyen ganye ( alayyahu shine jagora anan)
· ruwan teku
kwayoyi (musamman almonds)
poppy, flax, sunflower, chia tsaba
iri daban-daban na kabeji: broccoli, Beijing, ja, fari
Tafarnuwa, lek, albasa kore
· amaranth
· quinoa
Busassun 'ya'yan itace: dabino, ɓaure, apricots, zabibi
Bari muyi magana game da mafi kyawun tushen calcium:
Algae - kelp (seaweed), nori, spirulina, kombu, wakame, agar-agar.
100 g na ruwan teku ya ƙunshi daga 800 zuwa 1100 MG na calcium !!! Duk da cewa a cikin madara - ba fiye da 150 MG da 100 ml.
Baya ga alli, waɗannan samfuran suna ɗauke da aidin ɗin da ake buƙata, wasu ma suna riƙe da bayanan abubuwan da ke cikin sa, don haka waɗanda ke da glandon thyroid da yawa yakamata suyi amfani da algae tare da taka tsantsan.
Seaweed yana da takamaiman dandano, don haka a matsayin zaɓi don amfani da irin wannan tushen mai ban mamaki na calcium, Ina ba da shawarar yin miya. Ƙara busasshen nori ruwan teku zuwa kowane broth lokacin tafasa. Ba zai shafi dandano ba, amma zai kawo amfani.
- ruwa
- tofu
- karas
– kowane kayan lambu dandana
bushe nori (don dandana)
Tafasa kayan lambu har sai da taushi, ƙara yankakken tofu, ciyawa, kayan yaji don dandana. Tafasa har sai an gama.
Broccoli wani kyakkyawan tushen calcium. Amma broccoli yana da ƙarin "asiri" - bitamin K, wanda ke taimakawa shayar da calcium! Bugu da ƙari, broccoli ya ƙunshi bitamin C sau biyu fiye da lemu.
100 g na broccoli ya ƙunshi kusan 30 MG na alli. Sabis na miya na broccoli mai tsami na iya cika matsakaicin abin da ake buƙata na calcium na yau da kullun.
- 1 dukan broccoli (za a iya daskarewa)
- 30-40 ml na madara kwakwa
- ruwa
- kayan yaji don dandana (curry, oregano, ga dandano)
Tafasa ko tururi broccoli. Puree tare da blender tare da madarar kwakwa, a hankali ƙara ruwa zuwa daidaiton da ake so.
Sesame Kwayoyin da ba a cire su sun ƙunshi mafi yawan Ca: tare da kwasfa - 975 MG, ba tare da kwasfa ba - 60 MG da 100 g. Baya ga alli, suna dauke da adadi mai yawa na fatty acid, iron da antioxidants. Sesame yana rage matakan cholesterol kuma shine tushen furotin.
Don samun mafi kyawun ƙwayar calcium, ana ba da shawarar tsaba na sesame an riga an jiƙa ko a datse su. Da ke ƙasa akwai girke-girke na madarar sesame. Ɗaya daga cikin nau'in madarar wannan madara ya ƙunshi abincin da muke sha a kullum, kuma dandano yana kama da halva! Wanda ya gwada Latte Halva tabbas zai yaba shi! 🙂
Sinadaran na kashi 2:
– cokali 4 mara gasasshen sesame
- 2-3 tsp. zuma/agave syrup/ Jerusalem artichoke
- vanilla, kirfa - dandana
- gilashin ruwa 1,5
Jiƙa sesame tsaba a cikin ruwa a cikin zafin jiki daga minti 30 zuwa 3 hours (mafi dacewa 3 hours, ba shakka, amma ƙasa da karɓa). Sai mu wanke shi.
Muna matsar da sesame da aka wanke a cikin blender, ƙara kayan yaji da zuma / syrup, zuba kome da ruwa da puree. Shirya!
* Wanene ba ya son "barbashi" na tsaba a cikin abin sha - zaka iya damuwa.