Faʻafefea ona 'ai se taumafataga mauʻoa i kalisiu e faʻamautinoa ai malosi ponaivi

Anotusi

• Kalisione-mauʻoa lisi o meaʻai

O le suka-mau meaʻai mea taua e faʻamautinoa ai ponaivi malosi ma maloloina puipuia ai faʻamaʻi, pei o le osteoporosis ma osteopenia, aemaise lava i fafine ma se aiga talaʻaga o lenei faʻamaʻi. E fesoasoani foi le kalasiuma e faʻaleleia le gafatia o maso e fai konekalate ma e aoga mo le faʻaleleia atili o le olaga o le tagata.

Ina ia mulimulitaʻi i se taumafataga mauʻoa i kalisiu, meaʻai e pei o susu ma oloa gaosi susu e pei o sisi, yogurt ma pata, mo se faʻataʻitaʻiga, e tatau ona 'ai i aso uma.

Nisi o fesoasoani mo le 'ai o le calcium-rich diet o:

1. Inu susu mo le 'aiga o le taeao pe ae leʻi moe;
2. Ave 1 yogurt i le aso;
3. Tuʻu se fasi sisi minas luga o le falaoa po o le faʻamanuia;
4. Faʻaopopo kalima sisi i pasta ma sisi paepae i salati;
5. Faʻaopopo sina kulimi i supo ma sosi;
6. Taumafa i le calcium-rich fruit pei o mango, moli, kiwi, pear, vine, prune ma blackberry;
7. Ia 'ai e le aunoa i fualaʻau lanumeamata lanumeamata pei o le spinach ma le broccoli aua e lelei foʻi le faʻaogaina o le calcium.

Mo nisi faʻataʻitaʻiga o meaʻai faʻaaogaina i le kalama vaʻai vaʻai: Meaʻai faʻaaogaina i le kalisiuma.

Ina ia iloa mea e le tatau ona 'ai ia mautinoa ai le lelei tele o le calcium, vaʻai:

Kalisione-mauʻoa lisi o meaʻai

Lenei faʻataʻitaʻiga o le kalisioni-mauʻoa meaai lisi o se faigofie filifiliga mo soʻo se tasi e vaʻai e faʻateleina kalisiu i latou taumafataga.

• Taeao - 1 Falani falaoa ma Minas sisi ma se ipu susu.
• Meaʻai o le aoauli - tofu faʻapipiina ma araisa ma spinach kuka ma sisi kesi. Mo meaai suamalie, vine.
• Meaʻai o le aoauli - yogurt masani ma granola, blackberry ma ia o faatasi ma se mago ma moli moli.
• Meaʻai o le afiafi - Sardine tunu ma tao pateta ma broccoli faʻafefiloi ma le suauʻu olive. Se pea mo meaai suamalie.

Faʻaaogaina kalisiu ala i fualaʻau meaʻai o se taua tele taʻiala mo tagata e le faʻapalepale i le suka suka, lactose, pe naʻo le le fiafia i le tofo o le susu ma ona mafuaʻaga. Peitaʻi, o nei meaʻai e iai foʻi le oxalates poʻo le faʻataʻoto e faʻalavelaveina ai le faʻaaogaina o le uʻamea ma, o le mea lea, e taua ai le fesuisuiaʻi o meaʻai o loʻo faʻaaoga i le kalasiuma. Ina ia aʻoaʻo atili e faʻafefea ona faʻateleina le faʻaaogaina o le calcium vaʻai oe: 4 fesoasoani e faʻaleleia atili ai le faʻaaogaina o le calcium.

Vaai foi:

• Meaʻai tele-kalisiuma e leai se susu
• Osteoporosis Meaʻai
• Calcium ma vitamini D faʻaopopo