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Lafiyar ƙashi shine tushen jin daɗin ku, jin a sararin samaniya, kyawun haƙoranku da gina jiki mai kamanni. Don ƙarfin ƙwayoyin kasusuwa muna buƙatar calcium da bitamin D, rashin waɗannan abubuwa shine dalilin faruwa da ci gaban osteoporosis. Me ya kamata a kula da farko?
kwayoyi
Irin wadannan kwayoyi kamar almonds da gyada, suma suna dauke da sinadarin potassium mai yawa kuma suna hana fitar da sinadarin calcium daga jiki tare da wuce gona da iri. Walnuts ya ƙunshi adadin adadin omega-3 fatty acids wanda ke taimakawa kashi ya yi daidai.
Sardines da salmon
Salmon da sauran kifi sune tushen bitamin D, don haka a lokacin lokacin da aikin rana ya ragu, yana da muhimmanci a saka shi a cikin abincinku. Bugu da ƙari, sardines yana da yawancin calcium, da kuma salmon polysaturated fatty acids, wanda kuma yana ba da gudummawa ga ci gaba mai mahimmanci na dukkanin kasusuwa.
Milk
Milk sananne ne a matsayin tushen tushen calcium da bitamin D kuma idan jikinka ya ɗauki lactose, sha gilashin madara kowace rana ko samfurin madara mai ƙwai, kefir, madara mai gasa, yogurt. Wani cuku - daya madadin madara.
qwai
Hakanan ƙwai ɗaya ne daga cikin tushen furotin, calcium kuma musamman bitamin D - musamman a cikin gwaiduwa. Amma saboda karuwar cholesterol, wanda ya haɗa da yin amfani da wannan samfurin, masu gina jiki sun ba da shawarar kada a kwashe su da qwai.
Ayaba
Mun kasance muna tunanin cewa ayaba ita ce tushen potassium, amma waɗannan 'ya'yan itatuwa masu dadi kuma suna dauke da abubuwa masu yawa, ciki har da calcium. Ayaba yana inganta rigakafi, yana inganta metabolism na furotin da calcium, yana kiyaye su a cikin jiki.
Kayan lambu
Alayyahu, kowane nau'in kabeji, koren albasa suna da kyau tushen calcium. Abubuwan bitamin da ma'adinai masu yawa na waɗannan kayan lambu suna ba da gudummawa ga ƙaddamar da ƙwayar kasusuwa da dawo da shi bayan raunin da ya faru da karaya.
plums
Prunes yana ƙarfafa ƙasusuwa tare da taimakon inulin, wani abu da ke inganta saurin shan calcium a jiki.
Karin bayani game da abinci mai gina jiki don lafiyayyen kasusuwa kalli bidiyon da ke ƙasa:
