Magwero olemera mu calcium kuposa mkaka

Magwero olemera mu calcium kuposa mkaka

Mkaka nthawi zambiri umakhala gwero labwino la calcium, koma pali zakudya zina zambiri zomwe zimakhala ndi calcium yochulukirapo pakutumikira. Ngati munthu akufuna kuwonjezera kashiamu amene amadya popanda kudalira mkaka wokha, malinga ndi lipoti lofalitsidwa mu Times of India, akhoza kudya zakudya 12 zotsatirazi zokhala ndi calcium:

1. Njere za Sesame

Mbeu zing'onozing'ono za sesame ndi gwero labwino kwambiri la calcium.

2. Mbeu za Chia

Kupatula kukhala gwero lalikulu la omega-3 fatty acids ndi fiber, mbewu za chia zimaperekanso calcium yambiri.

3. Tofu

Tofu, wopangidwa kuchokera ku soya, ndi chakudya chamitundumitundu chokhala ndi calcium.

4. Maamondi

Maamondi amapanga chakudya chokoma komanso ndi gwero labwino la calcium.

5. Zamasamba zamasamba

Zimadziwika kuti masamba monga kale ndi sipinachi ali ndi calcium yambiri.

6. Sardini

Sardines ang'onoang'ono amadziwika kuti ali ndi calcium yambiri, pamodzi ndi omega-3 fatty acids.

7. Salmoni

Salmoni imakhalanso gwero lina labwino kwambiri la calcium, makamaka ngati idya pa fupa lofewa.

8. Nyemba zoyera

Nyemba zoyera zimakhala ndi mwayi wapadera pakati pa zakudya zomwe zili ndi calcium.

9. Orange

Ngakhale kuti alibe calcium yambiri monga zakudya zina zomwe zili pamndandandawu, malalanje amatha kukuthandizani kuti mutenge kashiamu tsiku ndi tsiku, pamodzi ndi vitamini C yomwe imathandizira kuyamwa kwa calcium.

10. Broccoli

Kuwonjezera pa kukhala gwero labwino la calcium, broccoli imapatsa thupi mavitamini ndi fiber.

11. Nkhuyu zouma

Anthu ambiri amakonda nkhuyu zouma ngati chakudya chokoma komanso amakhala ndi calcium yambiri.

12. Njere zolimba

Calcium imawonjezedwa ku chimanga cham'mawa, kukupatsani njira yabwino yowonjezerera zomwe mumadya tsiku ndi tsiku.

Maulosi a horoscope a Maguy Farah a chaka cha 2023