Mawallafi: Charles Brown
Ranar Halitta: 1 Fabrairu 2021
Sabuntawa: 29 Oktoba 2024
Anonim
Top 15 Calcium Rich Foods
Video: Top 15 Calcium Rich Foods

Wadatacce

Alli shine mahimmin ma'adinai don inganta tsarin ƙasusuwa da haƙori, haɓaka ƙarfin tsoka da raguwa, taimakawa cikin aiwatar da ƙwanƙwasa jini da kiyaye daidaiton pH na jini. Don haka, yana da mahimmanci abinci mai wadataccen alli ya kasance cikin abincin, kasancewar shine mafi kyawun adadin yau da kullun wanda mai ba da abinci ya ba da shawarar.

Wasu daga cikin manyan abinci mai wadataccen alli sune madara, cuku, alayyafo, sardines da broccoli, misali. Mutanen da ke fama da cutar sanyin kashi, ko kuma tarihin iyali na osteoporosis, ya kamata su sami abinci mai yalwar sinadarin calcium, haka ma yara da mata a lokacin da suke jinin haila, don hana matsalolin da suka shafi canjin hormonal da kuma shan alli.

Jerin abinci mai wadataccen sinadarin calcium

Ya kamata a ci abinci mai wadatar Calcium kowace rana don duk matakan rayuwa su iya faruwa daidai. Wasu daga cikin manyan abincin wadataccen alli da asalin shuke-shuke sune:


Adadin alli a cikin 100 g na abincin dabbobi
Yogurt mara mai mai mai mai mai kadan157 mg
Halitta yogurt143 MG
Madarar madara134 MG
Duka madara123 MG
Dukan madarar foda890 mg
Madarar akuya112 mg
Cuku Ricotta253 MG
Chiza ta Mozzarella875 mg
Sardines marasa fata438 mg
Mussel56 MG
Kawa66 MG
Adadin alli a cikin 100 g na kayan abinci
Almond270 mg
Basil258 MG
Raw wake wake250 mg
Flax iri250 mg
Garin waken soya206 MG
Cress133 MG
Chickpea114 mg
Kwayoyi105 MG
'Ya'yan Sesame82 MG
Gyada62 MG
Wuya innabi50 MG
Chard43 MG
Mustard35 MG
Alayyafo da aka dafa100 MG
Tofu130 mg
Goro na Brazil146 MG
Dafaffen wake wake29 mg
Prunes38 MG
Dafaffen broccoli42 MG
Soy sha18 MG
Yisti na Brewer213 MG
Wake wake50 MG
Suman Kabewa26 MG

Abincin da aka wadatar shine babban madadin don ƙara yawan ƙwayoyin calcium, musamman lokacin da abinci waɗanda sune tushen alli basa shiga abincin yau da kullun. Baya ga madara da kayayyakin kiwo, akwai wasu abinci masu wadataccen sinadarin calcium, kamar su almond, gyada da sardines, misali. Duba jerin abinci mai wadataccen alli ba tare da madara ba.


Shawara akan alli kullum

Shawarwarin Hukumar Lafiya ta Duniya ita ce, yawan cin abinci na yau da kullun ya kai 1000 MG kowace rana ga mai ƙoshin lafiya, duk da haka wannan ƙimar na iya bambanta gwargwadon shekarun mutum, salon rayuwarsa da tarihin cututtuka a cikin iyali, misali.

Ana ba da shawarar wadatar Calcium a cikin yanayi na musamman na rashi ko rashin lafiya kuma dole ne a ba da umarni tare da jagorantar ƙwararren masanin endocrinologist, orthopedist or nutritionist. Duba misali na ƙarin maganin osteoporosis a: ciumarin alli da bitamin D.

Lokacin da amfani da alli baya mutunta shawarwarin yau da kullun, yana iya kasancewa, a cikin dogon lokaci, bayyanar wasu alamun, kamar rauni a cikin ƙasusuwa, ƙwarewar hakora, rashin jin daɗi da ƙwanƙwasawa, misali, yana da mahimmanci je likita don gano yanayin.Cutar rashin ƙarancin abinci da ƙari ko daidaitawa a cikin abincin za a iya nunawa. San yadda ake gane alamun rashin alli.

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