ʻO ka awelika o ka calcium i kēlā me kēia lā he 1 g. Akā, makemake kekahi i mea hou aʻe, pono i kekahi e emi iki. Hoʻokahi wale nō nā mea a pau a pili i kou makahiki, ke kaumaha, ke olakino a me ke ʻano o kou ola.
No ka laʻana, pono ka calcium hou no nā wahine i PMS. He haʻahaʻa loa nā pae Ca i nā mea inu kofe - hoʻopau maoli ka caffeine i waho! Ma ke ala, ʻoi aku ka ikaika o ka kofe decaffeinated "antagonist" o ka calcium ma mua o ka kofe maʻamau.
Eia kekahi, ʻo nā "ʻenemi" o ka calcium he koʻikoʻi, antibiotics, aspirin a me alumini (e hoʻolohe i nā kīʻaha, mai mālama i ka meaʻai i ka foil).
Pehea e hoʻoholo ai i ka nele o Ca?
Aia nā ho'āʻo kūikawā no nā mea trace. Hiki iā ʻoe ke nānā i kāu mau pae vitamin D. Ma ke ʻano maʻamau, i ka haʻahaʻa ʻana o ka maʻiʻo vitamin D, emi pū ka pae Ca. Aia kekahi mau hiʻohiʻona hoʻohui:
- nā ʻiʻo spasms;
– ka hiamoe;
- ka puʻuwai arrhythmia (ka puʻuwai puʻuwai);
- nā kui kui;
- ka ʻeha ma nā hui;
- hyperactivity;
– hoemi i ke koko.
He aha nā huahana e hoʻopiha ai i ka nele o Ca?
He nui ka poʻe i haʻalele i ka waiū, hopohopo no ka nele o ka calcium i ka meaʻai - e like me kā mākou i ʻōlelo ai, makehewa. E ʻai i ka nui o nā meaʻai e like me ka Ca maʻiʻo me nā huahana waiū, a ʻoi aku kekahi ma mua o lākou!
Nā kumu (ʻaʻole he papa inoa piha, ʻoiaʻiʻo):
· sesame
nā lau ʻōmaʻomaʻo (ʻo ka spinach ke alakaʻi ma ʻaneʻi)
· limu
nati (ʻo ia hoʻi nā ʻalemona)
poppy, flax, sunflower, hua chia
ʻano ʻano kāpeti: broccoli, Beijing, ʻulaʻula, keʻokeʻo
Kāleka, leek, ʻonika ʻōmaʻomaʻo
· amaranth
quinoa
ʻO nā hua maloʻo: nā lā, nā fiku, nā apricots, nā hua waina
E kamaʻilio e pili ana i nā kumu maikaʻi o ka calcium:
Algae – kelp (seaweed), nori, spirulina, kombu, wakame, agar-agar.
Aia ka 100 g o ka limu mai 800 a 1100 mg o ka calcium!!! ʻOiai i ka waiū - ʻaʻole iʻoi aku ma mua o 150 mg no 100 ml!
Ma waho aʻe o ka calcium, loaʻa i kēia mau huahana ka iodine e pono ai, a paʻa kekahi i nā moʻolelo no kāna ʻike, no laila e hoʻohana ka poʻe me ka nui o ka thyroid gland i nā algae me ka makaʻala loa.
He ʻono koʻikoʻi ka limu, no laila ma ke ʻano he koho no ka hoʻohana ʻana i kahi kumu calcium kupaianaha, manaʻo wau e hana i ka sopa. E hoʻohui i ka limu nori maloʻo i kekahi hupa i ka wā e hoʻolapalapa ai. ʻAʻole ia e hoʻopilikia i ka ʻono, akā e lawe mai i nā pono.
– wai
— tofu
– kāloti
- nā mea kanu e ʻono
nori maloʻo (e ʻono)
E hoʻolapalapa i nā mea kanu a palupalu, hoʻohui i ka tofu ʻoki, limu, nā mea ʻala e ʻono. E paila a pau.
Broccoli ʻo ia kekahi kumu kūpono o ka calcium. Akā ʻo ka broccoli he "mea huna" hou aʻe - vitamin K, e kōkua ana i ka absorption calcium! Eia kekahi, ʻelua ʻoi aku ka nui o ka huaora C i ka broccoli ma mua o ka ʻalani.
100 g o ka broccoli aia ma kahi o 30 mg o ka calcium. Hiki i ka lawelawe ʻana i ka sopa broccoli creamy ke hoʻopiha i kāu awelika o ka calcium i kēlā me kēia lā.
- 1 broccoli holoʻokoʻa (hiki ke paʻa i ka hau)
- 30-40 ml o ka waiu niu
– wai
- nā mea ʻala e ʻono (curry, oregano, i kou ʻono)
Hoʻomoʻa a mahu paha broccoli. Puree me ka blender me ka waiu niu, e hoʻonui mālie i ka wai i ka makemake.
Sesame - Loaʻa i nā ʻanoʻano unpeeled ka nui o Ca: me kahi peel - 975 mg, me ka ʻole o ka peel - 60 mg no 100 g. Ma waho aʻe o ka calcium, loaʻa iā lākou ka nui o nā momona momona, hao a me nā antioxidants. Hoʻohaʻahaʻa ʻo Sesame i nā pae cholesterol a he kumu ia o ka protein.
No ka hoʻomaʻamaʻa maikaʻi ʻana o ka calcium, ʻōlelo ʻia nā kumulāʻau sesame e hoʻomoʻi mua ʻia a i ʻole calcined. Aia ma lalo ka mea ʻai no ka waiū sesame. Hoʻokahi ʻai o kēia waiū i kā mākou ʻai calcium i kēlā me kēia lā, a ua like ka ʻono me ka halva! ʻO wai ka mea i hoʻāʻo iā Latte Halva e mahalo nui ʻia! 🙂
Nā Pono no nā ʻāpana 2:
- 4 punetēpē sesame ʻole
- 2-3 tsp. meli / agave syrup / Ierusalema artichoke
- vanilla, kinamona - eʻono
- 1,5 mau aniani o ka wai
E hoʻokuʻu i nā kumulāʻau sesame i loko o ka wai ma ka lumi wela mai 30 mau minuke a hiki i 3 mau hola (ʻoi aku ka maikaʻi o 3 mau hola, akā ʻoi aku ka liʻiliʻi). A laila holoi mākou.
Hoʻololi mākou i ka sesame i holoi ʻia i loko o kahi blender, hoʻohui i nā mea ʻala a me ka meli / syrup, ninini i nā mea āpau me ka wai a me ka puree. Mākaukau!
* ʻO wai ka mea makemake ʻole i nā "particles" o nā hua i loko o kahi inu - hiki iā ʻoe ke kānana.