-Delile
- Kungani i-calcium ibalulekile ezinjeni?
- Kufanele ngiyinike nini i-calcium yenja yami?
- Iqanda
- ubisi noshizi
- I-yogurt
- amathambo
- Inhlanzi
Isazi Sezilwane siyazi ukuthi i- ukudla okuhle kwenja yakho kubalulekile ukuthi athole onke amavithamini, amaminerali, amafutha kanye namaprotheni, phakathi kwezinye izinto ezidingekayo ukuze abe nempilo enhle, kanye nokuvikela izifo nokwenza ngcono impilo yakhe.
Kwesinye isikhathi akwanele ukunikeza umngani wakho onoboya ukudla kwezinja okusezingeni eliphakeme, ngoba ngasizathu simbe angadinga inani elengeziwe lengxenye ethile. Kungakho sifuna ukukhuluma nge Ukudla kwezinja nge calcium, umhlahlandlela osebenzayo kokunye ukudla oletha izinzuzo eziningi esilwaneni sakho ezigabeni ezithile zempilo yaso. Ukufunda okuhle.
Kungani i-calcium ibalulekile ezinjeni?
Kungenzeka ukuthi i-calcium ingenye yamaminerali abaluleke kakhulu emzimbeni wenja, njengoba isiza ukwakha kahle uhlelo lwayo lwamathambo, kufaka phakathi amazinyo, kanye nokulawula imisebenzi yenhliziyo neyehomoni nokulawula uhlelo lwezinzwa. Ngokufingqa, i-calcium yezinja isebenza ku:
- ukukhula kwamathambo
- Isebenza ngokusebenzayo ekudlulisweni kwemizwa yezinzwa
- Inendima ebalulekile ekusetshenzisweni kwemisipha
- Kubalulekile ekunqandeni kahle igazi.
Kuzo zonke lezi zizathu, awukwazi ukuswela i-calcium ekudleni kwenja yakho. Lokhu akusho, noma kunjalo, ukuthi kufanele usheshe uthenge izithasiselo ze-calcium. Ngokuphambene nalokho, ukuphathwa kwayo kubucayi kakhulu futhi kufanele kwenziwe kuphela ngaphansi kokuqondiswa kwezokwelapha, ngokweqile kwaleli mineral kungadala ukuphazamiseka nezifo njengokukhubazeka kwe-hip kanye ne-osteochondritis dissecans.
Kufanele ngiyinike nini i-calcium yenja yami?
Ukudla okulungisiwe kwezinja sekuvele kufaka inani le-calcium yansuku zonke enconyelwe isilwane sakho, futhi kufanele ufake kuphela umthamo owengeziwe uma udokotela wezilwane encoma, okungenzeka uma:
- Unikeza inja yakho ukudla okuphekwe ekhaya.
- Inja yakho isengumdlwane futhi idinga inani elikhulu le-calcium.
- Unenja yesifazane ekhulelwe noma encelisa imidlwane yayo.
Umthamo ubalwa ngekhilo ngalinye lesisindo, ngokuba Ama-milligram ayi-120 ikhilo ngezinja ezindala nama-milligram angama-320 ngekhilogremu ngemidlwane. Endabeni yezinsipho ezikhulelwe noma ezabahlengikazi, kuyinto ejwayelekile ukuthi ukulahleka okusheshayo kwe-calcium kwenzeke, njengoba kudluliselwa emibungu nasemidlwane. Ngakho-ke, ngaphambi kokuthengela inja i-calcium, khuluma nodokotela wezilwane ukuze uqiniseke ukuthi iyadingeka ngempela yini futhi, ikakhulukazi, inani okufanele linikezwe isilwane sakho.
Uma umuthi owengeziwe we-calcium unikezwe umngane wakho onoboya futhi ukhetha ukuwunikela ngendlela engokwemvelo ngokudla kwenja okunothe nge-calcium, lapha sikutshela ukuthi imaphi amfanele kakhulu.
Iqanda
Iqanda ukudla okunomsoco kakhulu futhi igobolondo lalo aliqukethe kuphela inani elikhulu le-calcium (cishe ama-milligram angama-800), kodwa futhi ne-boron, i-zinc, i-magnesium namanye amaminerali, okwenza kube yinto enhle phakathi kokudla kwezinja ezinothe nge-calcium.
Uma kungenzeka, khetha amaqanda aphilayo, njengoba igobolondo limunca kalula amakhemikhali asetshenziswa ezimbonini ezinkulu nasemapulazini, futhi kunzima kakhulu ukuwaqeda. yebo wena ngeke inikeze inja yakho iqanda lonke noma amagobolondo nje. Ungakusebenzisa ngezindlela ezimbili:
- Ilungiselela ufulawa weqanda lamagundane: Cwilisa igobolondo leqanda emanzini ashisayo imizuzu emibili ukuqeda noma yimaphi amagciwane. Isuse bese uyiyeka yome kahle, bese uqeda isikhumba. Ungasebenzisa i-grinder, izandla zakho noma elinye ithuluzi elikuvumela ukuthi uliguqule libe yimpuphu futhi unganikela ngalo ufulawa we-eggshell yenja. Ngakho-ke ungangeza ufulawa ekudleni kwenja yakho.
- iqanda lonke: lungisa iqanda eliphekiwe lonke, ngaphandle kokukhipha igobolondo, emanzini amancane abilayo. Akufanele ungeze usawoti. Uma usulungile, hlanganisa kahle ku-blender noma iprosesa yokudla. Faka lokhu kudla kwenja okunothe nge-calcium ekulungiseleleni ukudla kwenja yakho.
ubisi noshizi
Imikhiqizo yobisi iqukethe inani elikhulu le-calcium, kepha hhayi yonke ilungele inja yakho. Uma kukhulunywa ngobisi, kunconywa kakhulu ubisi lwembuzi, njengoba imidlwane ilugaya kahle kakhulu. Unganikeza inja yakho okuthile esitsheni. Uma ungatholi lolu hlobo, khetha indlela ye- ubisi lwenkomo olungenamafutha noma olungenayo i-lactose, uhlanganise namanzi amancane. Qaphela ukuthi awubangeli isifo sohudo enjeni yakho; uma lokhu kwenzeka, yeka ukusetshenziswa ngokushesha.
Mayelana noshizi, okunye ukudla okuqukethe i-calcium futhi okulungele izinja. Ungayifaka ekulungisweni kokudla uma unika inja yakho ukudla okwenziwe ekhaya, noma unikeze okunye njengokwelashwa. Uncamela i- i-cottage shizi kokuqukethwe kukasawoti ophansi, futhi njalo ngamanani amancane. Futhi unake ukuthi kukhona eminye imidlwane engabekezelela i-lactose.
Kulesi esinye isihloko sichaza yonke imininingwane futhi sikhuluma ngezinhlobo ezahlukahlukene zoshizi ezingadliwa yizinja.
I-yogurt
Ungomunye umkhiqizo wobisi onganikeza nenani elikhulu le-calcium yenja. Ama-bacteria azuzisayo akhona ku-yogurt alungele lawula ukusebenza kwe-flora yamathumbu yomngane wakho onoboya, okufaka isandla ekugayeni okuhle.
Lapho ukhetha iyogathi, khetha lawo anamafutha amancane futhi angenawo nambitheka noma amaswidi. Ungangeza okuncane ekudleni kwenja ukuze ukuthambise.
Uma ufuna ukwazi ukuthi ungayenza kanjani i-ayisikhilimu eyenziwe yasekhaya yezinja, vele ungene kule ndatshana evela kwaPeritoAnimal.
amathambo
Uma ungomunye wabantu abanikeza izinja zakho ukudla okusele namathambo, kufanele uyeke lo mkhuba ngokushesha. Amathambo abilayo ayingozi kakhulu ezinjeni, njengoba ziphuka kalula lapho zilunywa futhi zingadala ukubola emathunjini nasesiswini. Kodwa-ke, amathambo angumthombo ongenakuphikwa we-calcium wezinja, futhi ungawanikeza ngezindlela eziningana:
- amathambo aluhlaza: Kuphephe kakhulu njengoba kungahlafunwa kugayeke kalula uma kungaphekiwe. Kumele aqukethe inyama, hhayi nje ithambo.
- amathambo achotshoziwe: Kungakhathaliseki ukuthi kuphekiwe noma akuhlaza, amathambo agaywayo ayindlela enhle yokugwema izingozi. Sebenzisa i-grinder noma iprosesa yokudla ukuze ugaye amathambo abe yimpuphu, bese uwaxuba nokudla kwesilwane sakho. Kuyindlela elula, ecebile nge-calcium yezinja.
Inhlanzi
Izinzuzo zezinhlanzi ziningi: zinikeza i-calcium, i-omega 3, i-fatty acids, uvithamini C nezinye izakhi kanye namaminerali amaningi. Izinhlanzi ezinconyelwa kakhulu zokuba nokuqukethwe okuphezulu kwe-calcium ezinjeni ama-sardine, i-salmon, i-tuna ne-trout.
Ukugwema ukugula, pheka inhlanzi ngaphambi kokuyinika inja yakho. Susa zonke izinhlaka namathambo, noma uzigaye kahle kakhulu ku-processor yokudla.
Manje njengoba usuyazi ukuthi yikuphi ukudla kwenja okunothe nge-calcium, ungahle ube nentshisekelo yezithelo zenja ezinconyiwe. Bheka ividiyo elandelayo:
Uma ufuna ukufunda izindatshana eziningi ezifana ne- Ukudla kwezinja nge calcium, sincoma ukuthi ufake isigaba sethu sokudla kwasekhaya.