Jerin abinci mai wadataccen sinadarin calcium
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 kadan | 157 mg |
| Halitta yogurt | 143 MG |
| Madarar madara | 134 MG |
| Duka madara | 123 MG |
| Dukan madarar foda | 890 mg |
| Madarar akuya | 112 mg |
| Cuku Ricotta | 253 MG |
| Chiza ta Mozzarella | 875 mg |
| Sardines marasa fata | 438 mg |
| Mussel | 56 MG |
| Kawa | 66 MG |
| Adadin alli a cikin 100 g na kayan abinci | |
| Almond | 270 mg |
| Basil | 258 MG |
| Raw wake wake | 250 mg |
| Flax iri | 250 mg |
| Garin waken soya | 206 MG |
| Cress | 133 MG |
| Chickpea | 114 mg |
| Kwayoyi | 105 MG |
| 'Ya'yan Sesame | 82 MG |
| Gyada | 62 MG |
| Wuya innabi | 50 MG |
| Chard | 43 MG |
| Mustard | 35 MG |
| Alayyafo da aka dafa | 100 MG |
| Tofu | 130 mg |
| Goro na Brazil | 146 MG |
| Dafaffen wake wake | 29 mg |
| Prunes | 38 MG |
| Dafaffen broccoli | 42 MG |
| Soy sha | 18 MG |
| Yisti na Brewer | 213 MG |
| Wake wake | 50 MG |
| Suman Kabewa | 26 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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