Calcium shine muhimmiyar magungunan sinadaran jiki, wanda shine tushen hakora da kasusuwa, yana samar da halayen jini, samar da hormone da haɓaka muscle. A ranar da yaron ya buƙatar 600 zuwa 800 ml na alli, wani adult 1000 MG, da kuma masu ciki biyu sau biyu. Saboda haka yana da matukar muhimmanci a san inda mafi yawan calcium yake, don hana raunin jiki a jiki.
Mene ne mafi yawan alli?
Kowane mutum ya sani tun lokacin yaro cewa wannan ma'adinai yana da wadataccen kayan abinci a cikin kayayyakin kiwo, wanda shine dalilin da ya sa suka zama tushen asalin yara a makarantu da masu ba da horo. Kuma bari madara ba ta zama matsayi mafi girma a cikin wannan jerin ba, har ma, tare da shekarunta ya fara zama mummunan damuwa, wasu kayayyakin labara za a iya la'akari da su a matsayin mabuɗin wannan ma'adinai. Idan muka yi la'akari da abin da samfurori suke ciki sun ƙunshi ƙwayar ƙwayoyin, to sai ya juya cewa ƙwayoyin ba shi da ƙasa a cikin samfurori na aiki na whey - cheeses da curds, fiye da kayan albarkatu, amma idan akai la'akari da cewa masu samar da kayan ƙara sun hada da allurar sunadarin chloride a lokacin da aka gina su, to amma a karshe akwai wasu samfurori na wannan ma'adinai.
Wadanda suke da sha'awar abin da cuku shine mafi yawan sinadarai, yana da daraja a kula da Parmesan, wanda ya ƙunshi mikoli 1300 na wannan ma'adinai ta 100 g na samfurin. Wasu tsire-tsire da wake waɗanda ba kawai sun fi dacewa da samfurori na asali ba, amma kuma da muhimmanci a gaban su, an saka su. Saboda haka, a 100 g na poppy ya ƙunshi 1.5 g na alli, da kuma a sesame tsaba - 800 MG. Wadanda suka tambayi, abin da kwayoyi sun hada da alli , za ka iya amsa cewa a cikin almonds - 265 MG da 100 g. Yana nan a pistachios, walnuts, hazelnuts.
Wane ne zai yi tunanin cewa wannan ma'adinai yana da yawa a cikin tarnaki - 713 MG da 100 grams, kuma a plantain 412 MG - kusan kamar yadda a cikin sardines a cikin mai. Amma 'ya'yan itatuwa da babban abun ciki na alli sun sami mafi wuya. Musamman mai yawa wannan ma'adinai a dried apricots da dried apricots - 120-150 MG da 100 g.