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Calcium ndi mchere wofunikira osati kokha chifukwa umapangitsa kuti mafupa athu akhale olimba koma chifukwa popanda iyo mitima yathu imatha kupanga arrhythmias ndipo minofu yathu imayamba kuphipha ngati misala!
Chifukwa chake ngati mwakhala mukuganiza kuti njira zina zamkaka ndi ziti mukamadya chakudya chama calcium, osayang'ana kwina. Chifukwa m'nkhaniyi tikambirana chimodzimodzi ndikugogomezera kwambiri zakudya zama calcium zomwe zimapezeka ku India.
Ingokumbukirani: Ngati mavitamini D anu ali ochepa, kungokhala ndi zakudya izi sikungakuthandizeni kukhala ndi calcium chifukwa vitamini D imathandiza m'matumbo anu kuyamwa calcium kuchokera pachakudya chanu. Onetsetsani kuti mwayezetsa magazi anu musanatsatire mwatsatanetsatane upangiri uliwonse womwe watchulidwa m'nkhaniyi.
# 1 Curd
Sitikunena za yogati. Tikulankhula za makeke osavuta komanso osavuta omwe amakonzedwa tsiku lililonse m'nyumba zambiri zaku India.
Ndipo gawo labwino kwambiri ndiloti: ngakhale anthu osagwirizana ndi lactose atha kukhala nawo!
# 2 Sardini
Kwa nonse osadya nyama, sardine ndi nsomba yotsika mtengo yam'madzi yomwe imapezeka mosavuta m'misika yam'madzi ndi malo odyera bajeti konsekonse ku India, makamaka mdera lakumwera kwa South, West, ndi East India.
Ndipo popeza sardine imodzi imatha kukuthandizani kubisa 33% yama calcium yomwe mumalimbikitsa tsiku lililonse, muyenera kuwonjezera nsomba iyi pazakudya zanu kamodzi pa sabata, kapena kupitilira apo.
# 3 Tchizi
Tchizi ndi chinthu china chomwe chimapezeka mkaka chodzaza ndi calcium.
M'malo mwake, tchizi cha parmesan chimakhala ndi calcium yambiri pakati pa mitundu yonse ya tchizi zomwe zilipo Padziko Lapansi!
# 4 Nkhuyu Zouma aka Anjeer
Nkhuyu zouma ndi zabwino kwa inu chifukwa sikuti zimangopeza kashiamu wamkulu komanso zimakhala ndi ulusi komanso chitsulo.
# 5 Masamba obiriwira obiriwira
Kuyambira broccoli mpaka sipinachi, masamba obiriwira obiriwira amakhala ndi mchere wambiri wazakudya, kuphatikiza calcium.
# 6 Maamondi
Maamondi ali ndi vitamini E wambiri komanso calcium. Koma popeza zimatulutsa kutentha kochuluka mukazidya zambiri, chonde dzitchinjirizeni kuti mukakhale ndi nkhonya kamodzi tsiku limodzi.
# 7 Makola
Nkhumba zimakhala ndi calcium yambiri. Koma amataya mukamawaposa. Onetsetsani kuti simukuwaphika kwambiri.
# 8 Mbewu za Sesame
Amayi apakati ndi amayi omwe akuyamwitsa amadyetsedwa nthawi zambiri til ke laddoo (aka sesame laddoos) ku India chifukwa nthangala za zitsamba zimakhala ndi calcium yambiri, chifukwa chake ndizabwino kubweza calcium yonse yomwe amayi awa amataya m'mafupa awo mukamapanga mkaka.
# 9 Tofu
Panali nthawi yomwe tofu anapezeka m'masitolo osankhidwa ku India. Koma tsopano ndi chakudya chofala chomwe chimakonda kulowa m'malo mwa mabanja omwe akufuna kuchepetsa kugula kwawo kanyumba.
Ndipo gawo labwino kwambiri ndi: Tofu ali ndi calcium yambiri!
# 10 Malalanje
Ma malalanje mwina sangakhale ndi calcium yochulukirapo ngati njira zina zamkaka zomwe zaperekedwa pamwambapa, komabe tiyenera kudziwa.
# 11 Ndine Mkaka
Mkaka wa soya nthawi zambiri umamwedwa ndi iwo omwe alibe lactose motero sangakhale ndi mkaka weniweni. Ndipo ngakhale ilibe calcium yochulukirapo ngati yomalizirayi, imakhala ndi 300mg yokwanira paunzi.
# 12 Kudyetsa
Oats ndi athanzi kuposa chimanga ndipo sokwera mtengo kwambiri. Mwina ndichifukwa chake amapezeka m'masitolo aku India masiku ano.
Ndipo ngakhale atha kudziwika ndi zomwe zili ndi fiber, samakhalanso osauka pankhani ya calcium!
# 13 Bhindi
Bhindi ndi masamba odabwitsa! Ndipo ili ndi michere yambiri, kuphatikiza calcium. M'malo mwake, mbale imodzi ya bhindi yophika bwino imakhala ndi 175mg ya calcium.
# 14 Nkhanu
Nyama ya nkhanu ndi yokoma, yokoma, komanso yolemera mchere. Ndipo chikho chimodzi chake chimadziwika kuti chili ndi 123mg ya calcium!
# 15 Mazira owiritsa
Dzira limodzi lowiritsa lili ndi 50mg ya calcium. Kuphatikiza apo, ndizabwino kusungitsa mapuloteni ndi vitamini A.
# 16 Tamarind
Atsikana onse atha kusangalala tsopano!
Ndipo ngakhale tamarind si calcium yochulukirapo monga zakudya zina zomwe tatchulazi, ilinso ndi zokwanira kutsimikizira kutchulidwa pamndandandawu. Komanso, ndi potaziyamu komanso ulusi wambiri!
# 17 Madeti
Madeti ndi bwenzi lanu lapamtima pankhani ya calcium ndi chitsulo. Komanso, ndizosangalatsa kudya! Makamaka opanda zingwe, omwe ali ndi amondi pakati pake!
# 18 Custard Apple aka Sitaphal
Maapulo a Custard atha kudya pang'ono, koma ndi okoma komanso ali ndi calcium yambiri ndi michere ina yofunikira.
# 19 Soya
Takambirana kale mkaka wa soya ndi tofu koyambirira pamndandandawu, zonse zomwe ndizopanga za soya. Chifukwa chake, mndandandawu sukanakhala wathunthu tikadapanda kutchula pano omwe adawalembera, soya.
# 20 Broccoli
100g wa broccoli wokhotakhota angakupatseni 47mg ya calcium, yomwe ndiyambiri! Chifukwa chake muyenera kuwonjezera pazakudya zanu.
Gawani Nkhaniyi!
Osangobisalira zabwino zonse izi! Gawani nkhaniyi ndipo dziwitsani dziko lonse lapansi za mitundu yonse ya calcium yolemera mkaka.
Werengani Zotsatira - Kodi Kuchulukitsa Matenda Kungakuthandizeni Kuchepetsa Kunenepa
