Shin Ba Ku da Cutar Lactose? Nemi Bukatar Kalshiyima Daga Wadannan Abincin

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Calcium wani muhimmin ma'adinai ne wanda ke ƙarfafa ƙasusuwa da haƙoran jikin mutum. Saboda haka, mutane suna buƙatar haɗawa da isasshen adadin alli a cikin abincin su na yau da kullun don kiyaye kansu da dacewa. Gabaɗaya, ana ɗaukar madara a matsayin mafi wadatar tushen alli kuma gilashin madara an san shi yana ƙunshe da kusan 300 MG na alli.

Don haka, galibi ana tilasta wa yara su sha aƙalla gilashin madara kowace rana, saboda suna buƙatar alli mai yawa don ci gaban ƙasusuwansu da ƙarfin haƙori.

mafi kyawun shamfu mai kyau gashi

Amma yara da yawa har ma da manya ba sa son samun madara da gaske, duk da yawan wadatar da take samu a jikinsu. Wasu 'yan mutane kuma ba za su sami madara ba saboda kasancewar lactose a ciki, tunda ba sa haƙuri da lactose kuma ba za su iya narkar da shi ba.

Hakanan, ba za a samu madara a kowane yanki na duniya ba, don cika ƙwayoyin alli da ake buƙata ga mutane.

Don haka, madadin tushen sinadarin calcium ya dade yana farautar masana kimiyya da masu cin abinci. Yanzu da yawa wasu sanannun abinci sanannu ne waɗanda aka wadatar dasu da ƙwayoyin calcium fiye da gilashin madara. Ci gaba da karatu don ƙarin sani game da waɗannan abincin.

Chickpeas:

Yankakken kaji shine abincin da mutane suka fi so idan aka yi amfani da shi azaman ɓangaren ɗanɗano mai daɗi ko miya. An gano cewa kofi daya da rabi na kaji na dauke da sinadarin calcium mai nauyin 315 da zare mai yawa, da kuma furotin. Don haka, zai iya zama sauƙi a matsayin madadin tushen alli.

Hatsi:

Oats an san shi hatsi ne mai ƙoshin lafiya kuma an kuma samo shi a matsayin tushen wadataccen alli, tare da zaren, bitamin B da sauran muhimman abubuwan gina jiki. A cewar masu cin abincin, rabin kopin hatsi kawai na dauke da sinadarin calcium guda 200 wanda ya fi kwatankwacin adadin madara. Bugu da ƙari, yawanci ana amfani da hatsi tare da madarar soya ko madarar almond, duka biyun suna da ɗanɗano mafi kyau na madarar shanu kuma sune wadatattun hanyoyin samun alli.

Tofu:

Kamar yadda madarar soya tushen wadataccen alli ne, tofu ko ɗanyun wake da aka shirya daga madarar soya an san shi wani ɗanɗano ne mai ɗanɗano ga madara don wadataccen ƙwayoyin calcium. Ana ganin cewa kofi mai ƙarfi na tofu yana ba da MG 861 na alli wanda ya fi isa ga kowane yaro ko babba, tare da kyakkyawan abun ciki na furotin da zare.

Almond:

Almond shine shahararren nau'in kwayoyi waɗanda samari da tsofaffi ke kaunarsu. Binciken ya tabbatar da cewa kofi of na wannan lafiyayyen kwaya ya ƙunshi 320 mg na alli kuma saboda haka zai iya maye gurbin madarar cikin sauƙi ga yara. Haka kuma, an san almon yana da amfani don haɓaka ƙarfin ƙwaƙwalwar ajiya a cikin yara masu tasowa.

manyan fina-finan wasan kwaikwayo na soyayya

Kifi:

Kifin Salmon shine kyakkyawan kifin teku wanda aka san shi da abinci mai ƙoshin lafiya. An gano cewa sau ɗaya kawai na sabo ko kifin gwangwani na iya samar da kusan mg 350 na alli. Hakanan, yana da wadataccen abun ciki na bitamin D wanda yake da mahimmanci don shafan alli a cikin ƙwayoyin jiki. Wannan kifin shima yana samar da kitse mai yawa na omega-3 da furotin, wadanda suke taimakawa wajen kara lafiyar jiki.

Sardines:

Sardine wani lafiyayyen kifin teku ne, ƙaramin aiki wanda ya ƙunshi 370 mg na alli. Kamar sauran nau'ikan abincin teku, sardines kuma sun ƙunshi omega-3 fatty acid da bitamin D waɗanda suke da mahimmanci don lafiyar kowane mutum. Don haka abinci mai daɗi waɗanda aka shirya daga waɗannan kifaye na teku ya kamata a haɗa su cikin abinci sau da yawa yadda ya kamata.

Green Leafy Kayan lambu:

Sababbin kayan lambu masu koren ganye sune shawarwarin farko na kowane mai cin abinci ko likita don lafiyayyen abinci na ganyayyaki. Alayyafo, Kale, koren ganye, bok choy da mustard ganye sanannu sune manyan hanyoyin samun alli. An ga cewa kofuna 2 na koren turnip suna dauke da 394 mg na alli, yayin da irin wannan adadi mai yawa na kale yana ba da MG 188 na alli. Don haka salads, koren santsi da abinci mai daɗi waɗanda aka yi da waɗannan kayan marmari suna mai maye gurbin mahimmancin amfani da madara.

'Ya'yan itacen ɓaure

'Ya'yan itacen ɓaure busasshen ɗan itace ne mai sweeta fruitan itace mai sweeta thatan itace wanda ake hada shi gaba ɗaya a cikin masarar masara ko hatsi don sanya shi abincin karin kumallo mai ɗanɗano. Kofuna ɗaya da rabi na ɓauren ɓaure suna ba da MG ɗari 320 na alli, tare da babban abin da ke cikin lafiyayyun antioxidants.

Cheotta Cuku:

Ricotta sanannen nau'i ne na cuku mai tsami wanda ake amfani dashi ko'ina wajen yin kayan zaki mai daɗi tare da fruitsa fruitsan itace masu sweeta various sweeta. Masu cin abincin sun ba da shawarar wannan cuku saboda kofi 3/4 na cuku mai ricotta an samo shi dauke da 380 mg na alli da 21 g na sunadarai, yana mai da shi abinci mai kyau don saurin ci gaban yara.

Don haka, duk waɗannan lafiyayyun abinci suna ba da daidaitaccen abinci tare da yawan alli, wanda za'a iya tsallake yawan shan madarar shanu a kowace rana.

Naku Na Gobe

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Aiko Min Da Imel Nuna A Shafin