Calcium wani abu ne mai mahimmanci a cikin abincin mai lafiya. Ana buƙatar nama na kashi, tsokoki, jijiyoyi, don kwanciyar hankali na jini da kuma gaba ɗaya don lafiya. Yawancin mutane a yau suna ganin tushen calcium a cikin kayan kiwo. Wadanne zaɓuɓɓuka akwai ga waɗanda ba sa shan madara?
Izinin da aka ba da shawarar yau da kullun don calcium shine 800 MG zuwa 1200 MG kowace rana. Kofi ɗaya na madara ya ƙunshi 300 MG na calcium. Bari mu kwatanta wannan lambar da wasu kafofin.
Wannan shi ne ɗan gajeren jerin tushen tushen alli. Duban shi, zaku iya fahimtar cewa amfani da kayan abinci na shuka yana da ikon samar da adadin kuzari na yau da kullun. Amma, adadin calcium bai riga ya zama garantin lafiya ba. A cewar Jami’ar Yale, wadda ta samo asali ne daga nazarin bincike 34 da aka gudanar a kasashe 16, mutanen da suka ci kayan kiwo da yawa sun fi kamuwa da cutar kashi. A lokaci guda kuma, 'yan Afirka ta Kudu masu shan calcium kowace rana na 196 MG suna da ƙarancin karaya. Masanan kimiyyar sun jaddada cewa salon zaman kashe wando, cin abinci mai yawan sukari da sauran al'amura su ma suna da matukar muhimmanci wajen kiyaye lafiyar kasusuwa da dukkan jiki.
A taƙaice, adadin calcium ba shi da alaƙa kai tsaye da ƙarfin kashi. Wannan daya ne daga cikin matakai. Shan gilashin madara daya, a zahiri jikin mutum yana sha kashi 32% na sinadarin calcium, sannan rabin gilashin kabeji na kasar Sin yana samar da kashi 70% na sinadarin calcium da ake sha. 21% na calcium ana shayar da almonds, 17% daga wake, 5% na alayyafo (saboda babban matakin oxalates).
Yana da mahimmanci a yi la'akari da gaskiyar cewa, ko da cin abinci na al'ada na calcium kowace rana, zaka iya jin rashinsa.
Lafiyar kashi ya wuce shan calcium kawai. Ma'adanai, bitamin D da aikin jiki sune muhimmin sashi. Ɗaya daga cikin mahimman fa'idodin tushen shuka na calcium shine ma'adanai da abubuwan ganowa waɗanda ke shiga cikin hadaddun, kamar manganese, boron, zinc, jan karfe, strontium da magnesium. Idan ba tare da su ba, shayarwar calcium yana da iyaka.
Ƙara wake da wake zuwa chili ko stew
Dafa miya tare da kabeji da tofu
Yi ado salatin tare da broccoli, ciyawa, almonds da tsaba sunflower
- Yada man almond ko hummus akan gurasar hatsi gaba ɗaya