I generally note that drinking 3 cups (i.e., 8 oz each) of skim milk daily or the equivalent can provide you with your daily intake of calcium, approximately 1,200 mg/day.
Ndiye ndiphawule jikelele ukuba ukusela iikomityi ezi-3 zobisi olu-skim (emalunga ne-8 oz inye) okanye elingana nayo kukunika icalcium ebalelwa kwi-1,200 mg/ngemini.