
KAKO OBEZBEDITI ORGANIZMU KALCIJUM na prirodan način
Sokovi su jedan od najlakših načina da se konzumiraju vitalni nutrijenti i bioaktivni elementi, uključujući i kalcijum. PREDNOSTI UZIMANJA SOKOVA BOGATIH KALCIJUMOM (hemijska formula Ca) su te da su SOKOVI UGLAVNOM ALKALNI NAPITCI, za razliku od MESA I MLEČNIH PROIZVODA koji obiluju kalcijumom ali STVARAJU KISELU SREDINU kada se unesu u organizam.
Procenjuje se da se oko 4 procenta totalne mase ljudskog tela sastoji od minerala. Od svih minerala neophodnih za normalnu funkciju ljudskog organizma, kalcijum je jedan od elemenata na vrhu mineralne karte ljudskog tela. Glavna funkcija kalcijuma je da ojača kosti i zube. Ovaj vitalni mineral je takođe potreban za pravilno funkcionisanje mišića i nervnog tkiva i za regulaciju srčanog ritma. Kalcijum pomaže i u kontrakcijama mišića i u procesima transmisije nervnih signala.
Kalcijum i Osteoporoza
Kalcijum je prisutan u krvi, ali njegova koncentracija ne zavisi od dnevnog unosa kalcijuma. To je zato što je veći deo kalcijuma u telu uskladišten u kostima, i kosti služe kao njegov rezervoar. Telo koristi ovaj kalcijum iz kostiju da bi održalo potreban nivo kalcijuma u krvi.
Problem nastaje kada se ne unosi dovoljno kalcijuma duži vremenski period. Kosti slabe, smanjuje se njihova gustina. Ovo može da dovede do osteoporoze. Osteoporoza zahvata od 20 do 30 procenata žena preko 60 godina starosti. Razlog je jednostavan. Ženski hormon estrogen je zadužen za regulisanje apsorpcije i desorpcije kalcijuma iz kostiju. Pošto su kod žena posle menopauze nivoi estrogena niži, verovatnoća nastanka osteoporoze je veća.
Bez dovoljnog unosa kalcijuma i fosfora, nutrijenata koji izgrađuju kosti, dolazi mnogo češće do osteoporoze. Jedan od načina da se nosimo sa ovim problemom je uzimanje lekova, ali na žalost, mnogi od lekova za osteoporozu imaju propratne neželjene efekte. Čak i ako uzimate suplemente u ishrani na bazi kalcijuma, možda ćete poželeti da se konsultujete sa svojim lekarom i da pređete na prirodne izvore kalcijuma. Nedavna istraživanja nemačkih istraživača pokazala su da uzimanje suplementa kalcijuma pojačava verovatnoću od srčanog udara jer kalcijum, iz tablet, ne može da se absorbuje u organizmu. On se taloži u krvnim sudovima, srcu, mozgu, zglobovima i u svim organima. U prirodi se kalcijum teško može sresti u slobodnoj, nevezanoj formi. Uglavnom se javlja kao kalcijum karbonat (škriljac). Od škriljca se prave tablete kalcijum suplementa. Da bi se poboljšala apsoprcija kalcijuma u tablete se dodaje vitmin D. U ovom slučaju tablete se apsorbuju do 50%, dok se drugih 50% ipak taloži tamo gde ne bi smelo.
Korisne informacije pre pripreme sokova
Nekisela sredina sokova na bazi voća i povrća je idealna jer smanjuje izlučivanje kalcijuma iz tela, za razliku od kisele prirode mnogih vrsta mlečnih i mesnih proizvoda.
Dodatne vrste namirnica koje mogu da spreče apsorpciju kalcijuma su:
- kofein,
- prevelike količine proteina,
- previše fosfora i
- previše natrijuma.
Namirnice bogate kalcijumom
- Susam – 783
- Soja – 260
- Badem – 252
- Lešnik – 225
- Spanać – 126
- Orasi – 87
- Kikiriki – 74
- Ovas – 70
Ostali nutritivni elementi koji izgrađuju i ojačavaju kosti
Magnezijum
pomaže transport kalcijuma prema kostima i biohemiju kalcijuma. Kalcijum, fosfor i magnezijum su međusobno veoma povezani elementi. Kao i kod kalcijuma veći deo magnezijuma je uskladišten u kostima. Ovaj nutrijent se uglavnom nalazi u zelenom lisnatom povrću, krompiru, koštunjavom voću, semenkama i u žitaricama sa celim zrnom.
Fosfor
takođe pomaže u izgradnji kostiju. Fosfor se nalazi u peršunu, luku vlašcu, krompiru, paradajzu i praziluku.
Bakar
reguliše neke aspekte biohemije kostiju. Hrana bogata bakrom uključuje koštunjavo voće, kakao i cele žitarice.
Cink
se nalazi u celim žitaricama, suvom zrnevlju i orasima. Kalcijum u obliku suplementa može da smanji apsorpciju cinka. Cink pomaže u stimulaciji sinteze proteina u kostima.
Gvožđe
poboljšava snagu kostiju. Ovaj nutrijent se nalazi u karfiolu, šargarepi, peršunu, ananasu, kupinama, soja, pistaći, susam, pasulj itd.
Fluoridi
stimulišu rast novog koštanog tkiva i zuba. Fluoridi se mogu naći u raznim čajevima.
Silicijum
pojačava snagu kostiju i zuba. Silicijum može da se pronađe u krastavcima, špargli, kupusu i u zelenom delu maslačka.
Mangan
pomaže u izgradnji vezivnog tkiva i hrskavice. Ovaj nutrijent se nalazi u bundevinim semenkama, semenkama lana i susama, karfiolu, jabukama, breskvama i narandžama.
Kalijum
doprinosi zdravlju kostiju tako što stabilizuje elektrolite u telu. Izvori kalijuma su banane, avokado, suvo grožđe, sušene kajsije, dinja, celer, šargarepa, krompir i paradajz.
Recepti za Sokove Bogate Kalcijumom
Citrusni Miks
- 3 narandže
- 1 crveni grejpfrut
Sok od jabuka i kelja
- 1 jabuka
- 3 čaša kelja
- 1 čaša celera
Sok od Jabuka sa Povrćem
- 1 jabuka
- 2 brokole
- 2 celera
- 2 kelja
- šaka peršuna
Napici bogati kalcijumom
- Bademovo mleko – sadrži 50 mg kalcijuma u čaši od 2.5 dl.
- Sojino mleko – sadrži 48 mg kalcijuma u čaši od 2.5 dl.
- Kokosovo mleko – sadrži 40 mg kalcijuma u čaši od 2.5 dl.
- Pirinčano mleko – sadrži 22 mg kalcijuma u čaši od 2.5 dl.
Uz pomoć blendera i malo mašte možete pripremiti razne vrste šejka
Šejk od kupine
- 1 čaša svežih ili zamrznutih kupina
- 1 supena kašika prirodne arome (badem, vanila, limon)
- 1 supena kašika biljnog ulja
Šejk od badema
- 1 čaša bademovog mleka
- 1 velika banana
- nekoliko kocki leda
Isprobajte nove recepte, sprovedite svoje ideje i želje, na osnovu liste namirnica bogatih kalcijumom. Uživajte!
Izvor: Tinkture Dr.Šulca
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