Panguva yepamuviri, zvakakosha kuti uchengetedze healthy eating uye zvakasiyana, uko chikafu chinokupa iwe zvese zvinovaka muviri zvaunoda panguva ino. Imwe yeaya akakosha zvinovaka muviri ndeye calcium, yakakosha kune hutano hwako uye kunyanya kukura kwemwana wako. Kunze kwekudzivirira mapfupa ako pazvirwere zvakaita se osteoporosis, calcium inoderedza mukana wehypertension uye kunyange pre-eclampsia.
Kana ari mwana, calcium inodiwa kuti mapfupa avo nemeno zviumbike nemazvo. Asi pamusoro pezvo, calcium inoshanda mukuvandudzwa kwenhengo dzakakosha dzakadai semwoyo, mhasuru uye tsinga Uye kana zvisina kukwana, calcium yakakosha kuti mwana akure akajairika moyo mutinhimira, inobatsirawo mukugwamba kweropa.
Nei Kuwedzera Kwako KweCalcium Kunwa Kwakakosha
Sezvatove tatsanangura, calcium inoita basa rakakosha mukukura kwemwana mukati memavhiki makumi mana ayo kubata kunotora. Munguva iyoyo, mudiki anotora calcium kubva kune ako matura kuzadzikisa zvido zvake. Kana yako calcium yaunodya isina kukwana, iwe ungatambura kubva kumatambudziko ehutano seaya ataurwa, kunyangwe mamwe matambudziko mune ramangwana.
Asi zvakare, kukura kwemwana wako kunogona kukanganiswa kana calcium zvido zvisina kuvharwa zvakanaka. Kune izvi zvese zvikonzero, zvakakosha kuti kudya kwako panguva yaunenge uine pamuviri kune hutano uye kuti iwe unovhara zvese zvinodikanwa zvekudya izvo zvaunoda panguva ino muhupenyu hwako.
Chikafu chakazara mu calcium
Mukaka pamwe ndicho chinonyanya kuzivikanwa chikafu chine calcium, asi handiyo yega. Kuvhara zvaunoda pane izvi zvicherwa, zvakanakira kutevera kudya kunovaka muviri, yakaenzana uye dzakasiyana uye nekudaro iwe uchawana mukuwedzera kune calcium, izvo zvakasara zvakakosha zvinovaka muviri. Heino runyorwa rwezvikafu zvakapfuma mucalcium kuitira kuti iwe ugone kuzvisanganisa mukudya kwako:
- Mukaka weCow uye zvigadzirwa zvacho, kunge yogati uye chizi, kunyanya chena chizi. Chero chigadzirwa chemukaka chaunotora chinofanira kunge chakapfekerwa
- Zvinwiwa zvemuriwo soya, oats, maarumondi kana mupunga, zvakakosha kuti zvakafumiswa mucalcium
- Michero yakaomeswa senge walnuts, hazelnuts, maamondi, kana sesame
- Miti yakasvibira yemashizhasenge sipinashi, chard, broccoli, kana kabichi
- Mbesa, kunyanya nhokwe, asiwo masoya kana nyemba pakati pevamwe
- Hove, senge sardini kana saumoni
- Iyo yolk kubva zai
- Frutas semaapuro, maonde, mango kana mastrawberry
Menyu yakapfuma calcium kune vakadzi vane nhumbu
Sezvauri kuona, kune zvakawanda zvekudya zvaunogona kutora kuvhara calcium yako zvaunoda panguva yepamuviri uye lactation. Kuti ikubatsire kurironga nenzira ine mwero, heano mamwe mamameter akajairwa kuti iwe ugone ronga chikafu chako zvichibva pane zvaunofarira.
Kudya kwemangwanani sarudzo:
- Homemade Smoothie iyo inosanganisira, girazi hombe remukaka, chidimbu chemuchero uye hafu yekapu yeoats yakakungurutswa
- Kofi yakasviba nemukaka + gorosi rakazara neshizi nyowani uye kutonhora turkey + chitsama chemastrawberry
- Yogurt yechiGiriki + chitsama che nzungu+ apuro rakachekwa
- Porridge yeoat flakes, girazi remukaka, zvidimbu zvebhanana nemaamondi
Mid-mangwanani sarudzo:
- Kofi nemukaka + 2 Oatmeal Cookies (kunyanya yakagadzirirwa)
- Muto wakasvibira wemichero nemiriwo, muiyi inotevera link iwe yaunowana mamwe mabikirwo
- 2 mabhisikiti echingwa chegorosi chakazara nechena chizi + turkey inotonhora kutemwa
- Strawberries Mukaka
Zvokudya zvemasikati:
- Nhanga kirimu + yakabikwa huku zamu + muchero
- Sipinachi inomera saradhi, diced chizi, walnuts uye tomato + sirloin steak salmoni yakakangwa + yogati
- Vegetable saradhi + michero saladhi
- Chickpeas nemiriwo uye huku + chibereko
Snack sarudzo:
- Yogati + chitsama chenzungu
- Mukaka unodedera uye finotonhorera nzira
- Kofi nemukaka uye 2 Oatmeal Cookies
- Chingwa sangweji nembeu nechando turkey, chena chizi uye lettuce
Kudya kwemanheru sarudzo:
- tortilla broccoli, karoti uye zai
- Kirimu yemiriwo + Anchovies akaomeswa
- Chicken sangweji yakabikwa ne lettuce, madomasi uye chizi
- Sauteed miriwo + yakabikwa hake nekubata ndimu