Thaum vegans tsis raug nug yog tias lawv tau txais cov protein txaus, lawv feem ntau tau dhuav nrog cov lus nug txog seb lawv tau txais calcium los ntawm kev txiav cov nyuj cov mis nyuj. Muaj ntau cov calcium-fortified artificial mis nyuj xaiv ntawm cov khoom vegan, tab sis niam nws tus kheej tsim cov nroj tsuag uas muaj calcium.
Nov yog qee cov khoom noj uas yuav saib xyuas kom txhawb koj lub khw muag khoom calcium, txhua yam ntuj tsim, los ntawm hauv av.
Kale
Calcium: 1 khob zaub qhwv = 375 mg Ntxiv rau calcium, zaub qhwv yog nplua nuj nyob rau hauv cov vitamins K, A, C, folic acid, fiber ntau thiab manganese.
turnip saum
Calcium: 1 khob zaub ntsuab = 249 mg Tom qab qhuas koj tus kheej rau kev xaiv xws li cov zaub uas muaj calcium, qhuas koj tus kheej dua vim tias ntxiv rau calcium, turnip zaub yog ib qho zoo heev ntawm cov vitamins K, A, C, folic acid, manganese, vitamin E, fiber ntau thiab tooj liab.
Noob hnav noob
Calcium: 28 grams ntawm tag nrho cov roasted noob hnav = 276,92 mg Khoom noj txom ncauj ntawm cov me me tawg ntawm lub zog kuj yuav muab rau koj ib tug loj npaum li cas ntawm magnesium, phosphorus, hlau, tooj liab thiab manganese. Txawm hais tias koj tuaj yeem tau txais calcium ntau ntxiv los ntawm cov noob roasted tag nrho, koj tuaj yeem haus cov noob hnav noob hnav hauv daim ntawv tahini.
Qaub cabbage
Calcium: 1 khob siav kale = 179 mg Zoo li nws cov kwv tij uas tau hais los saum no, kale yog qhov zoo tshaj plaws ntawm cov vitamins K, A, C thiab manganese. Kuv nyiam kale thiab tau noj nws ncaj nraim ntawm lub vaj rau lub lim tiam dhau los. Nws tseem tuaj yeem yuav ntawm cov neeg ua liaj ua teb fairs.
Suav cabbage (Bok choy)
Calcium: 1 khob siav zaub qhwv = 158 mg suav zaub qhwv yog cov zaub muaj kua txiv hmab txiv ntoo uas muaj cov as-ham. nplua nuj nyob rau hauv cov vitamins K, A, C, folic acid thiab potassium, cov zaub no yog ib qho kev xaiv zoo rau noj hmo. Nws tsis yog tsuas yog zoo hauv kev ua noj ua haus, tab sis kua txiv hmab txiv ntoo los ntawm nws zoo heev. Kuv siv nws ua lub hauv paus rau feem ntau cov kua txiv hmab txiv ntoo.
Okra
Calcium: 1 khob siav okra = 135 mg Ntxiv rau calcium, okra yog nplua nuj nyob rau hauv vitamin K, vitamin C, thiab manganese. Peb tau saib rau XNUMX yam khoom noj uas yog qhov zoo tshaj plaws ntawm calcium, tab sis muaj ntau yam ntxiv. Tempeh, flax noob, taum pauv, taum pauv, spinach, almonds, amaranth, nyoos molasses, raum taum thiab cov hnub uas nplua nuj nyob rau hauv calcium. Thiab tag nrho cov no tsis tau tshem tawm cov mis nyuj los ntawm nyuj, uas nws belongs los ntawm txoj cai. Txhua tus yog tus yeej.