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Mukakhala ndi pakati, muyenera kudya zakudya zina zomwe sizili zathanzi zokha, koma zimapatsanso michere ndi michere. Mwachitsanzo, calcium ndi imodzi mwamchere womwe umafunikira pakukula kwa mwana wosabadwayo.
Calcium imathandiza kumanga mafupa ndi mano olimba a mwana wokula. Calcium imafunikanso panthawi yapakati kuti ikhale ndi mtima wathanzi, misempha, ndi minofu ya mayi ndi mwana. Ngati simudya zakudya zokhala ndi calcium nthawi yapakati, mwana wanu amatenga calcium yonse yomwe imafunikira mthupi lanu yomwe ingakhudze thanzi lanu.
Chifukwa chake, ndikofunikira kwambiri kuti muphatikize zakudya zopatsa calcium mu zakudya zanu zapakati. Komabe, pali azimayi ambiri omwe amamva kuti calcium imachokera mu zakudya komanso zakumwa zabwino. Koma sikuti ndi mkaka wokha womwe umachokera ku calcium. Pakati pa amayi, amayi amakonda kudya zipatso zatsopano. Chifukwa chake, ngati mumakonda zipatso ndipo mukufuna kudya zipatso zokhala ndi calcium munthawi yomwe muli ndi pakati, ndiye kuti pali zipatso zina zomwe mungawonjezere pamndandanda wazakudya zanu.
Zipatso zokhala ndi calcium monga malalanje, mulberries ndi kiwi zitha kuphatikizidwa pazakudya zanu zapakati. Ndi athanzi komanso opatsa thanzi. Momwemonso, zipatso zouma monga nkhuyu zouma, prunes (ma plums owuma) ndi ma apricot owuma atha kuphatikizidwa pazakudya zapakati chifukwa zipatsozi zimakhalanso ndi calcium.
Ngati muli ndi pakati ndipo mukufuna kuphatikiza mcherewu, ndiye kuti pali zipatso zochepa zokha za calcium zomwe mungakhale nazo mukamadya.
Zipatso Zambiri za calcium Kwa Amayi Oyembekezera:
Nkhuyu Zouma
Chikho chimodzi chotulutsa nkhuyu zouma chimapereka 241mg ya calcium. Nkhuyu zouma zimakhalanso ndi 0mega-3 fatty acids ndi zinc omwe amapangitsa kuti azimayi athanzi akhale athanzi.
Madeti
Malinga ndi nthano za akazi akale, kukhala ndi masiku kumatha kuchepetsa nthawi yogwira ntchito. Mulinso calcium yambiri. Tsiku limodzi lili ndi 15.36mg calcium mkati mwake.
Kumquats
Chipatso ichi chokhala ndi calcium yambiri chitha kudyedwa panthawi yapakati ndipo chitha kuphatikizidwanso muzakudya zapambuyo pake.
Ma Apricots owuma
Chipatso ichi chokhala ndi calcium yambiri chimawerengedwa kuti ndichakudya cha azimayi apakati. Ma apricot owuma amakhalanso ndi ayironi, folic acid ndi potaziyamu omwe amapangitsa kuti akhale chakudya chokwanira.
Malalanje
Zipatso za citrus zimakhala ndi mavitamini ambiri makamaka Vitamini C, ndi calcium. Lalanje limodzi lili ndi 60mg ya calcium yomwe imapangitsa kukhala chipatso chopatsa thanzi kwa amayi apakati.
Kudulira
Prunes ndi ma plums owuma omwe ndi zipatso zokhala ndi calcium. Ngati mukudwala matenda akudzimbidwa mukakhala ndi pakati, yesani mankhwalawa.
Mabulosi
Ichi ndi chipatso china chokhala ndi calcium. Komabe, pali anthu ambiri omwe amaganiza kuti mulberries sayenera kudyedwa panthawi yapakati pomwe amayi ena amakana. Chifukwa chake, funsani azachipatala anu musanayambitse kudya kwanu.
kiwi
Ichi ndi chakudya china chabwino chomwe muyenera kukhala nacho mukakhala ndi pakati. Kupatula calcium, kiwi imakhalanso ndi Vitamini C (wambiri ngati lalanje).
