Zvinyorwa zvakapfuma mu calcium kunze kwezvigadzirwa zvemukaka

Zvinyorwa zvakapfuma mu calcium kunze kwezvigadzirwa zvemukaka

Mukaka unowanzo tsime rakanaka re calcium, asi kune zvimwe zvakawanda zvekudya zvine calcium yakawanda pakushumira. Kana munhu achitsvaka kuwedzera kudya kwake calcium pasina kungovimba nomukaka, maererano nomushumo wakabudiswa muTimes of India, vanogona kudya zvokudya 12 zvinotevera zvine calcium:

1. Mhodzi dzeSesame

Mbeu diki dzeSesame ndiyo yakanakisa sosi yecalcium.

2. Mhodzi dzeChia

Kunze kwekuve sosi huru ye omega-3 fatty acids uye fiber, chia mbeu inopawo huwandu hwakanaka hwe calcium.

3. Tofu

Tofu, yakagadzirwa nesoya bhinzi, chikafu chinosiyana-siyana chakapfuma mu calcium.

4. Maamondi

Maarumondi anoita chikafu chinonaka uye zvakare chitubu chakanaka checalcium.

5. Miti yemashizha

Zvinozivikanwa kuti miriwo yakaita sekare uye sipinashi yakazara ne calcium.

6. Sardines

Madiki sardine anozivikanwa kuve akapfuma mu calcium, pamwe ne omega-3 fatty acids.

7. Salmon

Salmon zvakare imwe yakanakisa sosi yecalcium, kunyanya kana inopedzwa papfupa rakapfava.

8. Bhinzi chena

Bhinzi chena dzinotora nzvimbo ine rombo rakanaka pakati pezvikafu zvakapfuma mu calcium.

9. Orange

Kunyangwe isina kukwira mucalcium sezvimwe zvezvimwe zvekudya pane iyi runyorwa, maranjisi anogona achiri kubatsira kune chikamu chekudya kwako kwezuva nezuva calcium, pamwe nevhitamini C inobatsira kunyura kwecalcium.

10. Broccoli

Mukuwedzera pakuva chitubu chakanaka checalcium, broccoli inopa muviri mavhitamini uye fiber.

11. Maonde akaomeswa

Vanhu vazhinji vanofarira maonde akaomeswa sechikafu chinonaka uye anewo huwandu hwakanaka hwecalcium.

12. Zviyo zvakasimbiswa

Calcium inowedzerwa kune zvimwe zviyo zvemangwanani, ichipa nzira iri nyore yekuwedzera madyiro ako ezuva nezuva.

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