Calcium ita ce mafi yawan al'amuran inorganic jikin mu. Darajarta tana da kyau: alli na taimakawa wajen lafiyar tsarin kwakwalwa da na juyayi, suna shiga cikin jini, yana daidaita aikin aikin endocrine. Tare da phosphorus yana sa kasusuwa karfi, kuma hakoran suna da lafiya. Yawan adadin layin zai ceci mace daga osteoporosis. Girma-phosphorus ma'auni yana taimakawa wajen kaucewa bayyanar cututtuka na menopause.
Maimakon alli
Don magance rashin asibiti - mai amfani don lafiyar lafiyarka, zaka iya samun likita daga likita don shirye-shiryen allurar da ke jikin ka. Ana bada shawara bayan an gwada gwajin jini na biochemical, wanda ke ƙayyade abun ciki na wannan kashi cikin jiki.
Adadin lakaran - mai amfani mai amfani don kiwon lafiya, wanda ya shiga cikin jiki tare da abinci - kawai 500 MG kowace rana, ciki har da kimanin kashi 70% - na kayan kiwo. Duk da haka, yaki da calories mai yawa (ƙuntatawar ƙwayoyi mai tsanani, kirim mai tsami, cuku mai tsami) ya jagoranci wani nau'i mara kyau, don haka ana buƙatar karin kayan abinci tare da alli. Kafi son bin additives dauke da alli da citric acid - citrate citrate ko calcium amino acid chelate. Domin mafi kyawun maganin calcium a cikin hanji, ana buƙatar bitamin D. Ga mutanen da ke cikin rashin haƙuri, labaran abincin da ake ci ba kawai ba ne.
Abubuwan da ke dauke da saltsium salts, phosphorus da kuma bitamin D a lokaci guda (wanda yafi dacewa ga jikin mace) shine hanta na kifi da naman sa. Har ila yau, abincin teku: teku kale, jirlo, lobster, crab, herring, mackerel; man shanu da raw kwai gwaiduwa.
Yawancin phosphorus da alli sun samo a cikin apples, kore Peas, wake, dukan hatsi na alkama, sababbin cucumbers, a kowane nau'i na kabeji (musamman launi, wanda shine mafi amfani ga ci raw), a cikin seleri, letas, radish (kuma a saman) gida cuku, farin cuku.
Dole ne jikin mace ya karu har zuwa MG 1000 na alli da abinci - mai amfani mai amfani don lafiyar kowace rana - 100 g na cuku mai tsami ko 200 g na kayayyakin kiwo. Idan mace tana da lafiya, to, calcium, wanda ya shiga jiki tare da abinci, ya ishe ta. Amma tare da osteopenia - ƙananan fitarwa daga kashi mai yawa - kuma musamman osteoporosis, wannan yawan yawan alli ba shi isa ba. A lokacin da aka fara yin auren, ana nuna mata a hankali - nazarin ƙananan ma'adinai. Idan aka gano ƙwayar ƙwayoyin calcium a cikin jikin, an tsara shirye-shirye na musamman da ke dauke da allura.
Tare da alƙawari da kwayoyi masu dauke da ƙwayoyin cuta kana bukatar ka yi hankali - za a iya ƙwayar allurar a ma'aunin atherosclerotic.
Recipes ba kawai dadi, amma kuma dauke da babban adadin alade yi jita-jita.
Salatin zafi
300 g guts fillets ko Yaren mutanen Norway Salmon
200 grams na broccoli
100 g na farin kabeji
1/2 tbsp. sesame
5 qwai qwai
100 g of ceri tumatir
1 tbsp. balsamic vinegar
2 tablespoons man zaitun ko man saame
1. Shirya kifi da broccoli a cikin tukunyar jirgi na biyu (zaka iya lokaci guda).
2. Yanke kifi a cikin cubes (1.5-2 cm), raba rabacciyar cikin inflorescences.
3. Tafasa qwai, a yanka a cikin halves.
4. Yanke "ceri" da.
5. Rice raw farin kabeji a kan karamin grater.
6. Yanayi tare da vinegar da man fetur, yayyafa shi da tsaba. Idan ana so, za ka iya ƙara seleri (a cikin hanyar ciyawa da yankakken mai tushe), faski, sauran ganye.
A lokacin dafa kayan lambu, irin kifaye, nama, shinkafa, yin amfani da steam - don haka dukkanin amfanin samfurori suna kiyaye su.
Salatin 'ya'yan itace (nasara invigorating karin kumallo)
Apples, apricots, alkama, wankewa, kwasfa da nutted, yanke ko yankakken a cikin wani jini da kakar tare da yogurt da ruwa. Ganye da berries na inabõbi da kuma baki currant.
Salatin daga kogin Kale (haske da kuma cin abinci mai yawan bitamin)
6-8 matsakaici sized karas
1/2 tbsp. semolina
3.5 tbsp. madara
1 fakitin gida cuku
3 qwai
1-2 tbsp. gurasa
Salt, sukari da kirim mai tsami - dandana
1. Gishiri yankakken albasa, toya tare da tumatir tumatir, kokwamba, qwai, masara da ruwa Kale.
2. Yi amfani da ruwan 'ya'yan lemun tsami.
3. Ƙara tafarnuwa don dandana.
4. Mix da kuma kakar tare da kayan lambu mai ko mayonnaise.