Tambayar da ta fi dacewa ga waɗanda ke cin abinci na shuka ya shafi furotin - shin zai yiwu, ta hanyar barin abinci na asalin dabba, don biyan bukatun jiki na furotin? A wasu kalmomi, shin tushen tushen sinadarin calcium yana da tasiri? Na buga amsarta watannin baya.
Tambaya ta biyu mafi shahara ita ce game da calcium. "Ba ku sha madara kuma ba ku ci kayan kiwo - amma menene game da calcium, saboda babu inda za ku kai?" Wannan wata tatsuniya ce, kuma, kamar yadda ta bayyana, an daɗe da samun nasarar kawar da masana kimiyya. Abin mamaki, madara yana da kishiyar sakamako - yana lalata kasusuwa kuma yana ƙara haɗarin mummunan rauni. Amma ina za a sami wannan ma'adinai mai mahimmanci, idan ba a sha madara ba kuma ba cinye wasu samfurori bisa ga shi ba? Amsar ita ce mai sauƙi - abinci mai shuka tare da babban abun ciki na calcium zai zo ga ceto.
Gaskiyar ita ce, ba kawai adadin calcium da ake amfani da shi yana da matukar muhimmanci ga lafiyar kashi ba, har ma da yawan calcium saboda dalilai daban-daban (dabi'un abinci, salon rayuwa, yanayin kiwon lafiya a ka'ida) ana wanke shi daga jiki. Yana cikin ikonmu don ɗaukar waɗannan abubuwan a ƙarƙashin ikon kuma rage asarar wannan ma'adanai.
Kusan dukkan sinadarin calcium dake cikin jiki yana tattare ne a cikin kasusuwa. Ana samun ƙaramin adadin a cikin jini kuma yana da alhakin irin waɗannan ayyuka masu mahimmanci kamar ƙwayar tsoka, kula da bugun zuciya da watsa abubuwan motsa jiki.
Kullum muna rasa calcium daga jini ta hanyar fitsari, gumi, da najasa. Jiki na iya rama wannan asarar tare da wani yanki na calcium daga ƙasusuwa da aro daga abinci. A nan ne mutanen da suka yanke shawarar yin zaɓi don cin ganyayyaki suna fuskantar tambaya - wanda abincin shuka ya ƙunshi calcium.
Kullum ana lalata da sake gina ƙasusuwa. A cikin mutanen da ke ƙasa da shekaru kusan 30, ƙasusuwa suna haɓaka da ƙarfi fiye da yadda ake lalata su. Bayan shekaru 30, yanayin yana canzawa a hankali: sun fara lalacewa da sauri fiye da murmurewa. Rasa yawan calcium daga kasusuwa na iya haifar da raunin kashi mai mahimmanci har ma da ci gaban osteoporosis.
Abubuwa da yawa suna shafar asarar calcium ta jiki:
- Abincin abinci mai yawan furotin yana ƙara fitar da calcium daga jiki a cikin fitsari. Protein daga kayan dabba yana hanzarta fitar da calcium fiye da furotin daga abincin shuka. Wannan na iya zama ɗaya daga cikin dalilan da ya sa masu cin ganyayyaki (dangane da tsire-tsire masu arzikin calcium) sukan fi ƙarfin ƙasusuwa fiye da masu cin nama.
- Abincin abinci ko abinci na yau da kullun mai yawa a cikin sodium (cuku mai wuya da taushi; kyafaffen nama; kifin gwangwani, nama da kayan lambu idan an yi amfani da gishiri azaman abin adanawa; abincin teku da aka dafa tare da ƙara gishiri, soyayyen ƙwaya; miya nan take; cubes bouillon; kwakwalwan kwamfuta) yana ƙara haɓakawa. calcium a cikin fitsari.
- Caffeine, wanda yawanci ana samunsa a cikin shayi da kofi, kuma kaɗan a cikin cakulan da wasu abubuwan rage radadi, yana hanzarta fitar da sinadarin calcium a cikin fitsari. Bugu da ƙari, bisa ga sababbin nazarin kasashen waje, matan da suka sha kofuna na kofi da yawa a rana (3-4) a lokacin menopause kuma a cikin tsufa suna da haɗari don lura da karuwa a cikin ƙasusuwa, da kuma "sanin mafi kyau" osteoporosis.
- 4. Shan taba yana haifar da asarar calcium mai yawa. Wannan shi ne yafi saboda raguwar matakin hormones na jima'i na mace a cikin jiki - estrogens. Rashin su ba shine hanya mafi kyau don ikon nama na kasusuwa don sha calcium.
Dalilai da dama da ke taimakawa wajen dawo da tsarin kwarangwal:
- Motsa jiki yana daya daga cikin muhimman abubuwan da ke tabbatar da lafiyar kashi.
- Fitarwa ga hasken rana yana haɓaka samar da sinadarin bitamin D a cikin jiki, wanda ke da mahimmanci don gina ƙashi.
- Abincin da ya ƙunshi 'ya'yan itatuwa, kayan lambu, da ganyaye na taimakawa wajen adana calcium a cikin ƙasusuwa. Calcium daga tushen shuka, musamman koren kayan lambu da legumes, yana da mahimmanci don gina ƙashi.
Calcium a cikin kayan abinci na shuka ba shine wani abu ba, kamar yadda zai iya zama ga mutanen da suka yi imani cewa kawai tushen mahimmancin wannan macronutrients shine kayan kiwo. Neman calcium a cikin tsire-tsire ba shi da wahala haka.
Kuma baya ga, sau da yawa, a cikin kayan shuka, abun ciki na alli ba kawai ba ne kawai a cikin abinci na asalin dabba ba, amma har ma mafi girma. Suna da wadata a cikin waken soya, bok choy, broccoli, kale, bok choy, kollard, ganyen mustard, sesame, madara goro, broccoli, okra, almonds, wake, da sauran abinci masu yawa. Yi nazarin wannan cikakken jerin kuma za ku san amsar tambayar wane nau'in tsire-tsire ya ƙunshi calcium:
- Browncol (kale) (1 kofin * ya ƙunshi 180 milligrams na calcium)
Masana kimiyya sun nuna cewa alli "'yan qasar" daga browncol yana tunawa da kyau fiye da calcium "asalin kiwo".
- Collard ganye (1 kofin - fiye da 350 MG)
Kuna iya mamakin sanin cewa akwai ƙarin calcium a cikin kofi na Kale fiye da a cikin kofi na madara!
- Ganyen turnip (1 kofin - 250 MG)
Sau da yawa, kayan abinci na turnip (musamman, ganyen turnip) masana na ba da shawarar ga masu ciwon kasusuwa da osteochondrosis su zama manyan abubuwan da suke ci. Dalilin wannan shine tabbataccen nuni na matakin alli a cikin abun da ke ciki.
- Tahini (2 tablespoons - 130 MG)
Wani kari na manna iri na sesame mai maiko shine sauƙin haɗawa cikin abinci. Tahini ya isa kawai don yaduwa akan toast, kuma calcium yana cikin aljihunka.
- madarar hemp (1 kofin - 460 MG)
Protein, calcium, 9 muhimman amino acid - madara hemp na iya yin alfahari da wannan.
- Almond man (2 tablespoons - 85 MG)
A ka'ida, ba ma mahimmanci abin da zai bayyana a cikin abincin ku - kwayoyi, madara ko man almond. Yana da mahimmanci cewa ban da alli, wannan samfurin ya ƙunshi yawancin magnesium da fiber.
- Soya (1 kofin - 175 MG)
Soya duka furotin ne na kayan lambu da kuma tsiro mai wadatar calcium. Yi la'akari da wannan lokacin da za a yanke shawarar abin da za a maye gurbin nama da kayan kiwo.
- Broccoli (1 kofin - 95 MG)
Bugu da kari ga wani m bonus a cikin ra'ayin na alli, broccoli alfahari daidai da muhimmanci nuna alama na bitamin C a cikin abun da ke ciki (kabeji yana da sau biyu fiye da lemu).
- Raw Fennel (1 matsakaici tuber - 115 MG)
Fennel a zahiri ba shi da contraindications (sai dai ga rashin haƙuri na mutum), haka kuma, yana ƙunshe da wani yanki mai ƙarfi na bitamin B (B1, B2, B3, B5, B6, B9).
- Blackberries (1 kofin - 40 MG)
Ya kamata mata su ƙara blackberries a cikin abincin su ba kawai saboda tandem na calcium da magnesium ba, har ma saboda wannan Berry yana kawar da alamun PMS da menopause.
- Blackcurrant (1 kofin - 62 MG)
Black currant ana kiransa zakara tsakanin berries dangane da bitamin C.
- Lemu (1 orange - 50-60 MG)
Osteoporosis yana da suna na biyu - scurvy kashi. Lemu, wanda ke da wadata ba kawai a cikin bitamin C ba, har ma a cikin calcium, yana da kyakkyawan rigakafi ga cututtuka na haɗin gwiwa.
- Busassun apricots (1/2 kofin - 35 MG)
Ana ɗaukar busassun apricots samfuri mai amfani, tunda sun ƙunshi gishirin calcium da yawa fiye da sodium.
- Figs (1/2 kofin - 120 MG)
Kada ku so ku ci a matsayin kayan zaki don shayi, ƙara zuwa salatin tare da ganye, ko oatmeal. Kada ku yi watsi da shi, domin rabin ɓauren ɓaure ya ƙunshi calcium fiye da gilashin madara.
- Kwanan wata (1/2 kofin - 35 MG)
Idan kuna neman ba kawai kayan abinci na tushen tsire-tsire masu yawan calcium ba, har ma da abincin da zai gamsar da yunwar ku daidai a lokaci guda, duba kwanakin.
- Artichoke (1 matsakaici artichoke - 55 MG)
Ma'adinai na nama na kashi da ƙarfafa shi shine abin da artichoke ya shahara tun zamanin d Misira.
- Adzuki wake (1 kofin - 65 MG)
Ana kiran wake Adzuki superfood na Japan saboda 'ya'yan itatuwansu ba su ƙunshi calcium kawai ba, wanda ke da daraja ga ƙasusuwa, amma kuma yana da kyakkyawan tushen furotin kayan lambu.
- Wake na yau da kullun (1 kofin - 125 MG)
100 g na farin wake ya ƙunshi kusan kashi 20% na ƙimar yau da kullun na calcium. Amma yana da mahimmanci musamman cewa waɗannan legumes ɗin suna ɗauke da magnesium. Calcium da magnesium su ne kan gaba wajen lafiyar kashin mu.
- Amaranth (1 kofin - 275 MG)
Ga tambayar "Wane tsire-tsire yana da yawancin calcium", a mafi yawan lokuta, ɗaya daga cikin na farko da kuka ji shine amaranth. Koyaya, amaranth yana ɗaya daga cikin masu riƙe rikodin dangane da ba kawai abun ciki na calcium ba. Ganyenta na dauke da adadi mai yawa na bitamin da ma'adanai.
- Karas (200 g - 60 MG)
Masana sun tabbatar da cewa, sabanin madara, calcium daga karas ana sha ne a zahiri ta baki.
Bukatar jiki a kullum don calcium shine milligrams 1000.
Sources:
Abinci Tracker
Kasuwancin Kayan lambu
Kwamitin Likitoci
* kofin ma'auni ne na ma'auni daidai da milliliters 250