Zakudya 8 Zolemera Kashiamu Zomwe Si Zamkaka

Mayina Abwino Kwa Ana

Pansi:

Tsiku Lobadwa:

Tumiza

Nditumizireni Imelo Onetsani Patsamba

Munakulira mukuyika Got Mkaka? masharubu malonda pa khoma wanu ngati wachinyamata, kotero kumene mukudziwa kuti mkaka ndi gwero lalikulu la calcium ndipo limathandiza kuti mafupa anu akhale abwino komanso olimba. Koma kwa iwo omwe salekerera lactose, vegan kapena kungochepetsa mkaka, njira ina ndi iti? Ife tagogoda Katswiri wazakudya Frida Harju-Westman pazakudya zisanu ndi zitatu zodabwitsa zokhala ndi calcium zomwe sizili zamkaka.

Zogwirizana: Zakudya 9 Zokoma Za Probiotic-Zolemera (Zomwe Sizi Yoguti)

1. Sardini

Ndikoyenera kuti munthu wamkulu wosakwana zaka 50 adye mamiligalamu 1,000 a calcium patsiku, Harju-Westman akutiuza. Ndipo osati nsomba zing'onozing'onozi zokha zodzaza ndi mafuta omega-3 ofunika kwambiri, komanso zimanyamula mamiligalamu 350 a calcium mu chitini chimodzi chaching'ono. Ponyani angapo mu saladi kapena mutha kuwapanga kukhala tchipisi ta mchere (inde, kwenikweni).

2. Malalanje

Mwinamwake mukuganiza za chipatso chowala ngati mphamvu ya vitamini C, koma lalanje limodzi limakhalanso ndi mamiligalamu 70 a calcium. Osati shabby kwambiri.

Zopanga: Ombré Citrus Upside-Down Cake

3. Nkhuyu

Kuphatikiza pa kukhala gwero labwino la calcium, nkhuyu zimakhalanso ndi ma antioxidants ndi fiber. Kudya pafupifupi nkhuyu zouma zisanu patsiku kumatha kukupatsirani pafupifupi mamiligalamu 135 a calcium, omwe amapita kutali kukuthandizani kuti mukwaniritse zomwe mumafunikira tsiku lililonse, akutero Harju-Westman.

Zopanga: Prosciutto ndi Mkuyu Saladi Board

4. Broccoli

Sikuti masamba omwe timakonda a cruciferous amadzaza ndi michere yofunika kuphatikiza vitamini A, magnesium, zinki, ndi phosphorous, komanso imakhala ndi calcium yochulukirapo. Inde, ilidi ndi masamba apamwamba kwambiri.

Zopanga: Broccoli ndi Kolifulawa Gratin

5. Maamondi

Mtedza wambiri uli ndi calcium yambiri, koma ma almond ndi amodzi mwa mapuloteni ochepa omwe amapanga alkaline, omwe amathandiza chitetezo cha mthupi komanso mphamvu, Harju-Westman akutiuza. Ganizirani za chilolezo ichi kuti mukhale mtedza pa batala wa amondi (ingoyang'anirani shuga wowonjezera, chabwino?)

Zopanga: Zakudya Za mbatata Zotsekemera Ndi Msuzi wa Almond

Zogwirizana: Zakudya 7 Zomwe Zimakupangitsani Kutopa Mobisa

6. Nyemba Zoyera

Nyemba zoyera zimakhala ndi mapuloteni, chitsulo, fiber ndi calcium, zomwe zimakhala ndi mamiligalamu pafupifupi 175 a calcium pa kutumikira. Nthawi yotentha mbale ya chili.

Zoti apange :White Turkey Chili ndi Avocado

7. Zamasamba Zamasamba

Zobiriwira zamasamba monga kale zili ndi mafuta a zero, ndizochepa kwambiri m'ma calories ndipo zimakhala ndi calcium yambiri, Harju-Westman akutiuza. Palibe zodabwitsa pamenepo.

Zopanga: coconut Cream Sipinachi

8. Vitamini D Zakudya

Kaya mukudya kashiamu kuchokera ku mkaka kapena zakudya zopanda mkaka, ndikofunikira kuti mukhale ndi vitamini D wokwanira muzakudya zanu, chifukwa thupi lanu silingathe kuyamwa bwino calcium popanda vitamini yofunikayi, akufotokoza Harju-Westman. Sungani nsomba za salimoni, yolks mazira ndi swordfish kuti muwonetsetse kuti mwakhuta.

Zogwirizana: Zakudya 6 Zathanzi (komanso Zokoma) Zomwe Zili ndi Vitamini D wambiri

Horoscope Yanu Mawa

Kudziwa

Nditumizireni Imelo Onetsani Patsamba