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Zaumoyo Zakudya zabwino Nutrition oi-Lekhaka By Ayenera Gandhi pa Disembala 7, 2017 Calcium ndi mchere wofunikira womwe umalimbitsa mafupa ndi mano a thupi la munthu. Chifukwa chake, anthu amafunika kuyika calcium yokwanira pazakudya zawo zanthawi zonse kuti akhale athanzi. Nthawi zambiri, mkaka amadziwika kuti ndiye gwero la calcium lochepa kwambiri ndipo kapu yamkaka imadziwika kuti imakhala ndi 300 mg ya calcium.
Chifukwa chake, ana amakakamizidwa kumwa mkaka umodzi tsiku lililonse, chifukwa amafunikira calcium yambiri kuti apange mafupa awo ndi mphamvu zamano.
Koma ana ambiri komanso akulu samakonda kukhala ndi mkaka, ngakhale ali ndi calcium yambiri mthupi lawo. Anthu ochepa nawonso sangakhale ndi mkaka chifukwa chakupezeka kwa lactose, popeza ali ndi vuto la lactose ndipo sangathe kuyidya.
Komanso, mkaka sungakhalepo kulikonse padziko lapansi, kuti mukwaniritse kashiamu woyenera kwa anthu.
Chifukwa chake, gwero lina la calcium limasakidwa ndi asayansi komanso akatswiri azakudya. Tsopano pali zakudya zina zingapo zomwe zimadzaza ndi calcium yambiri kuposa kapu yamkaka. Pitilizani kuwerenga kuti mudziwe zambiri pazakudya izi.
Nkhuku
Chickpea wokazinga ndi chakudya chomwe anthu ambiri amakonda akamapatsidwa ngati saladi kapena msuzi wokoma. Zimapezeka kuti makapu amodzi ndi theka a nsawawa ali ndi 315 mg ya calcium ndi fiber yambiri, komanso mapuloteni. Chifukwa chake imatha kukhala ngati gwero lina la calcium.
Oats:
Ma oats amadziwika kuti ndi chimanga chopatsa thanzi ndipo amapezekanso ndi calcium, pamodzi ndi ulusi, vitamini B ndi zakudya zina zofunika. Malinga ndi akatswiri azakudya, theka la chikho cha oats chimakhala ndi 200 mg ya calcium yomwe imaposa kuchuluka kwa mkaka wofanana. Kuphatikiza apo, ma oat nthawi zambiri amadya mkaka wa soya kapena mkaka wa amondi, zonse zomwe ndi njira zabwino kwambiri zamkaka wa ng'ombe ndipo ndizopezekanso mu calcium.
Tofu:
Popeza mkaka wa soya umakhala ndi calcium yochuluka, tofu kapena nyemba zomwe zakonzedwa kuchokera ku mkaka wa soya zimadziwika kuti ndi njira ina yosavuta mkaka yopezera calcium yambiri. Zikuwoneka kuti kapu ya tofu yolimba imapereka 861 mg ya calcium yomwe ndi yokwanira kwa mwana aliyense kapena wamkulu, komanso mapuloteni ndi fiber.
Maamondi:
Mtengo wa amondi ndi mtedza wotchuka kwambiri womwe umakonda achinyamata ndi achikulire. Kafukufukuyu watsimikizira kuti chikho cha onlyth chokha cha mtedza wathanziwu chimakhala ndi 320 mg ya calcium ndipo motero imatha kusintha mkaka wa ana mosavuta. Kuphatikiza apo, amondi amadziwikanso kuti ndi othandiza pakukweza mphamvu zamaubongo pakukula kwa ana.
Salimoni:
Salimoni ndi nsomba yokoma m'nyanja yomwe imadziwika kuti ndi chakudya chopatsa thanzi. Zimapezeka kuti nsomba imodzi yokha yamchere yatsopano kapena yamzitini imatha kupereka pafupifupi 350 mg ya calcium. Kuphatikiza apo, imakhalanso ndi vitamini D wofunikira kwambiri pakamwenso kashiamu m'maselo amthupi. Nsombazi zimaperekanso omega-3 fatty acids ndi mapuloteni ambiri, omwe amathandiza kuti thupi likhale lathanzi.
Sardines:
Sardine ndi nsomba ina yathanzi yam'nyanja, kantchito kakang'ono kamene kali ndi 370 mg ya calcium. Monga mitundu ina ya nsomba, sardine imakhalanso ndi omega-3 fatty acids ndi vitamini D zomwe zimafunikira kuti munthu aliyense akhale ndi thanzi labwino. Zakudya zokoma za nsomba zam'nyanjazi ziyenera kuphatikizidwa pazakudya nthawi zambiri.
Masamba Obiriwira:
Masamba obiriwira obiriwira nthawi zonse amakhala malingaliro oyamba achipatala kapena adotolo kuti adye zamasamba zathanzi. Sipinachi, kale, masamba a mpiru, bok choy ndi masamba a mpiru amadziwika kuti ndiwo magwero a calcium. Zikuwoneka kuti makapu awiri a masamba a turnip ali ndi 394 mg ya calcium, pomwe kuchuluka kofananako kwa kale kumapereka 188 mg ya calcium. Chifukwa chake masaladi, zobiriwira zobiriwira ndi zakudya zokoma zopangidwa ndimasambawa zimalowetsa m'malo moyenera pakumwa mkaka.
Nkhuyu Zouma:
Mkuyu wouma ndi chipatso chodziwika bwino chowuma chomwe chimaphatikizidwamo chimanga kapena oat kuti chikhale chakudya cham'mawa kwambiri. Chimodzi ndi theka makapu a nkhuyu zouma amapereka 320 mg ya calcium, komanso mankhwala ambiri okhala ndi antioxidants.
Tchizi cha Ricotta:
Ricotta ndi tchizi tchizi chotchuka chomwe chimagwiritsidwa ntchito popanga ndiwo zokoma ndi zipatso zosiyanasiyana zokoma. Akatswiri azakudya amalimbikitsa tchizi chifukwa chikho cha 3/4 cha tchizi cha ricotta chimapezeka kuti chimakhala ndi 380 mg ya calcium ndi 21 g wamapuloteni, ndikupangitsa kukhala chakudya choyenera kuti ana akule mwachangu.
Chifukwa chake, zakudya zathanzi zonsezi zimapatsa thanzi chakudya chamagulu ambiri okhala ndi calcium yambiri, yomwe kudya mkaka wa ng'ombe tsiku lililonse kumatha kudumpha.
