Kuneminye imithombo ye-calcium ngaphandle kobisi.
Ingabe kuyadingeka ukuba izinsana ziphuze ubisi? Nakuba bengadingeki ubisi, futhi ngempela abaningi abakwazi ukubekezelela kahle, izingane ezincane zidinga i-calcium ne-Vitamin D, ezitholakala kalula ebisi nasezimayini.
Kukhona ezinye izindlela zobisi, noma kunjalo nezinye izindlela zokunikeza ingane yakho i- calcium .
Enye indlela ukunikeza ingane yakho i-soy ubisi oluqinile.
Kodwa-ke, khumbula ukuthi ubisi lwe-soy wonke amafutha aphansi , futhi akunconywa ukuba unciphise ukudla kwezingane kuze kube yilapho ephakathi kweminyaka emibili no-3 ubudala. Ngakho ingane ephuza ubisi lwe-soy iyodinga ukuba ikhulule ekunye ukudla ekudleni kwayo.
Ngakho-ke, ngokusekelwe esimweni esidingekayo sama-ozitha angu-16 ngosuku, ubisi lonke lunikeza amagremu angu-16 amafutha, afaniswa namagremu angu-7 kuya kwangu-10 abathola kuwo ubisi lwe-soy. Ukunikeza ama-gramu ayisithupha kuya kwangu-9 amafutha avela kwezinye imithombo kufanele uqinisekise ukuthi ingane yakho ithola amafutha ananele ekudleni kwayo.
Ngokusekelwe kokudla kwekhalori eyi-1,300 futhi ngamaphesenti angama-30 ama-kilojoule avela kumafutha, ingane encane idinga cishe amagremu angu-40 ngosuku.
Enye indlela ukunikeza umfutho we-soy encane , ongabisi mahhala futhi wonke amafutha ne-calcium ukuthi izidingo ezincane ezincane. Ngokuqondene nezinye izinhlobo zobisi, ubisi lwezimbuzi ludikibala izingane ezingaphansi kwezinyanga ezingu-12 ngoba zingenayo i-iron, folate ne-Vitamin B12.
Kodwa ubisi lwezimbuzi ezingenakunyakaziswa futhi oluqinisiwe lunganikezwa izingane ezindala. Uma ingane yakho ingenayo igciwane noma ingabe ibekezelele ubisi lweenkomo, khona-ke kungenzeka ukuthi ibe nezinkinga ezifanayo nobisi lwezimbuzi, njengoba babelana ngamaprotheni amaningi futhi bobabili bane-lactose.
Okunye ukudla okuyimithombo enhle ye-calcium kuhlanganisa ijusi le-orange, eli-orange, i-yogurt kanye noshizi.
Kuba nzima uma ingane yakho inobisi obuyisifo sofuba, ngoba cishe ngeke sikwazi ukubekezelela i-yogurt noma ushizi. Ngakolunye uhlangothi, izingane ezinokungabekezelelani kwe-lactose elula zingakwazi ukusingatha imikhiqizo ethile yobisi.
Ngakho khetha imikhiqizo yokudla ephezulu calcium ukuze uthole ingane yakho i-calcium eyidinga, kodwa qiniseka ukuthi ayiphazamisi ukubekezela kwakhe noma ukungahambisani nokudla. Futhi uqhathanise amalebula okudla ukuze ukhethe imikhiqizo noma izinhlobo zokudla ezinamaphesenti aphezulu wezinsuku zansuku zonke ze-calcium.
Ezinganeni ezingadla isinkwa noshizi, isitifiketi esisikiwe singahlinzekela cishe i-calcium noma i-750 mg.
I- vitamin ekwengeziwe ingaba usizo uma ungacabangi ukuthi ingane yakho ithola i-Calcium ngokwanele ekudleni kwayo. Kodwa-ke, amavithamini, ngisho nalabo abane-calcium eyengeziwe , ngokuvamile ane-200mg, noma amaphesenti angu-20 okufunwa yansuku zonke, ngakho-ke ngokuvamile kudingeka futhi wengeze lawa mavithamini ngokudla okubizwa ngokuthi 'High in Calcium'. Bheka umhlahlandlela wethu wokuthenga amaVithamini ukuze uthole olunye ulwazi.
Ngokusho kwe-AAP, izingane ezingaphuzi ama-500 ml (cishe ama-ounces angu-17) ubisi nsuku zonke futhi ezingalutholanga ukukhanya kwelanga kufanele zifinyelele ku-200 IU ka-Vitamin D ngosuku.