Karusiyamu ndiwo muviri chinokosha kuti makemikari maatomu akafanana. Iye paChikoro upenyu masero ose evanhu. Ko ndozvakajairwa muropa karusiyamu mumatunhu ari zvinobva 9 kusvika 11 Rine mamiririta kusvika 100 ml. Iye kuwedzera kuwanikwa mapfupa evanhu. Sezvineiwo, mumuviri mukuru ane uremu 70 makirogiramu, anenge mumwe kilogram calcium.

The daily muviri kudikanwa karusiyamu

Rei mumuviri womunhu anotakura karusiyamu?

Karusiyamu runodikanwa pfupa inotungamirwa, nokuti ropa pakugwamba, nokuti kugadzirwa mahormone, kushanda tsandanyama. Izvi makemikari chaikosha kunobatsira kuderedza kuratidzwa Kurwara, inobatsira muviri kurwisa zvinokonzerwa nemwaranzi. Uyezve, karusiyamu waidzora mutinhimira mumoyo sunga kuguma BP zvazvingava, uye normalize ari zvomudumbu hurongwa, kuderedza excitability yomupfungwa, kubatsira muviri kutsungirira kushushikana, urimowo spermogeneze.

Apo kusava calcium mumuviri hwemwana DZEMUNHU DZINODZORA kukura zvetsandanyama nemapfupa hurongwa. Vana ava nechirwere kusimba, mapfupa fragility vakacherechedza. In chisingaperi kushaya calcium kuonekwa zvinotevera zviratidzo: akaderedza kunyatsoshanda, pane akapararira pfungwa , kakawanda epahuro, bronchitis nezvimwe zvirwere kufema ino, kwakakanganiswa sechivako bvudzi, kunetseka pamusoro ropa matadza , uye neutachiona, wakawedzera kushatirwa, kwakaratidzwa chinyamunhari chinorwadza majoini, havachanyatsogoni mwoyo basa, mangwanani rinooneka pfumbu.

Zvakakosha kuomerera zvakarurama uye kudya zvinovaka muviri, unofanira kufunga karusiyamu zviri zvokudya.

In chii zvigadzirwa hunonyanya karusiyamu?

The akanaka zviri karusiyamu mune zvekudya: ari zai goko randinogara kazhinji (90 muzana) izvi zvisaririra maatomu akafanana uye zvakakwana woga pachitunha. How kushandisa chikafu zai anoshongwa? Chokutanga, goko kushambidzwa kwazvo uye nenharo muchoto. Zvino zviri zvakohwewa kuva upfu uye kuwedzera ndimu muto. Tora daily 1 tsp

Munhu wose anoziva kuti zviri vatungamiri karusiyamu vari mukaka uye mukaka zvigadzirwa. Chete fő mumwe mukaka kuti muviri chinopa daily dose. Karusiyamu tigutsikane yekudyidzana ari Curd. Tapota ona kuti koteji chizi, izvo vakawana pamisika, rine isingasviki koteji chizi, kugadzirwa maindasitiri ezvinhu. Izvi imhaka nezvinomera mukaka wakawedzera karusiyamu chloride kuti mhanyisa curdling rikurumidze.

The karusiyamu tigutsikane ari zvigadzirwa munyaya michero nemiriwo. Kana haudi kunwa mukaka, zvakakwana zviri kutsiva orenji muto. Vatungamiri pakati muriwo uri kugutsikana calcium muri nebhinzi zvose zvinoridzwa makabheji, asi vasingadi - bhinzi uye broccoli.

Fair karusiyamu kugutsikana mune zvekudya: yomusango akasimuka (257 MG pa 100 g) mu muduku yorukato (713 MG pa 100 g) mu cress (214 MG nokuti 100 g).

Akaguma akatenda kuti nyama uye zviyo zvine yakakwirira rakawanda ichi chero maatomu akafanana. Murombo karusiyamu zviri zvekudya: ehove nezvokudya zvomugungwa. Kusara ndiyo sardine.

Yakakwirira karusiyamu zviri zvokudya - almonds uye hazelnuts, izvo zvinopa nayo yakanaka. Kana zuva roga roga kuti adye michero nemiriwo uye 50-100 magiramu pamusoro nzungu, ipapo munhu achava asina karusiyamu kukanganisika. Yakakwana karusiyamu zviri chigadzirwa - ari manyoro uye waoma michero (misi, maonde, apricots yakaomeswa, vanorichekerera, akaomeswa) mu mastrawberry, currants, gooseberries, apricots, maranjisi, pineapples, mapichisi, magaka, makarotsi, uye uchi.

Pashure pemakore 35 kubva kwakaderedza zvikuru Absorção de Água calcium. Tisati zera kuti muviri kuzviita kushanda paumbwe pfupa rinenge nokusika matura ichi zvisaririra chingaita upenyu. Pashure pemakore 35, mamiriro ezvinhu anotanga kuchinja mu negwara. Chengetedza utano hwako kubva achiri muduku. Regai kurasikirwa mukana kuwedzera karusiyamu tigutsikane mumuviri wake!