Calcium yog dab tsi thiab vim li cas peb xav tau nws?
Cov menyuam yaus feem ntau raug qhia kom haus nyuj cov mis nyuj thiab noj cov khoom siv mis nyuj kom loj hlob thiab muaj zog. Qhov no tau piav qhia los ntawm qhov tseeb tias cov khoom noj siv mis muaj cov calcium uas tsim nyog rau cov pob txha noj qab haus huv.
"Txhua hnub peb poob calcium los ntawm daim tawv nqaij, rau tes, plaub hau, hws, tso zis thiab quav," qhia txog British National Osteoporosis Foundation (NOF). "Yog vim li cas nws tseem ceeb kom tau txais calcium txaus los ntawm cov zaub mov peb noj. Thaum peb tsis tau txais calcium, lub cev pib noj nws los ntawm peb cov pob txha. Yog tias qhov no tshwm sim ntau dhau, cov pob txha yuav qaug zog thiab nkig. " Cov tsos mob ntawm calcium deficiency muaj xws li colic nyob rau hauv cov ceg, cov leeg nqaij spasms thiab lub siab tsis zoo. Calcium ntau dhau hauv lub cev tuaj yeem ua rau muaj qhov tsis tshua muaj hu ua hypercalcemia. Cov tsos mob ntawm hypercalcemia tuaj yeem suav nrog kev nqhis dej ntau dhau, tso zis, tsis muaj zog hauv cov leeg thiab pob txha.
Raws li NOF, cov poj niam hnub nyoog qis dua 50 xyoo xav tau txog 1000 mg ntawm calcium ib hnub, thiab cov poj niam laus dua li ntawm 1200 mg. Calcium deficiency yog tshwj xeeb tshaj yog muaj nyob rau hauv cov poj niam cev xeeb tub thiab postmenopausal, yog li qhov pom zoo ntau dua rau cov neeg laus. NOF sau tseg tias cov lus pom zoo sib txawv me ntsis rau cov txiv neej: txog li 70 xyoo - 1000 mg, thiab tom qab 71 - 1200 mg.
Koj puas tuaj yeem tau txais calcium ntawm kev noj zaub mov noj?
Raws li Pawg Kws Kho Mob rau Lub Luag Haujlwm Cov Tshuaj, uas muaj 150 tus kws kho mob, qhov chaw noj qab haus huv tshaj plaws ntawm calcium tsis yog mis nyuj, tab sis cov zaub ntsuab thiab legumes.
"Broccoli, Brussels sprouts, kale, kale, mustard, chard thiab lwm yam zaub ntsuab yog siab absorbable calcium thiab lwm yam khoom noj muaj txiaj ntsig. Qhov tshwj xeeb yog spinach, uas muaj ntau cov calcium, tab sis nws yog absorbed tsis zoo, "cov kws kho mob hais.
Nyuj cov mis nyuj thiab lwm yam khoom siv mis nyuj muaj calcium, tab sis cov txiaj ntsig ntawm cov khoom noj siv mis yuav ua rau muaj kev phom sij ntau dua. Cov kws kho mob tau hais tias "cov khoom noj mis nyuj muaj calcium, tab sis lawv muaj cov tsiaj protein ntau, qab zib, rog, roj cholesterol, cov tshuaj hormones, thiab cov tshuaj random," cov kws kho mob hais.
Tsis tas li ntawd, cov kws kho mob ntseeg tias calcium tau khaws cia zoo hauv lub cev thaum muaj kev tawm dag zog lub cev: "Cov neeg nquag nquag khaws cov calcium hauv cov pob txha, thaum cov neeg tsis tshua muaj mobile plam."
Vegan Sources of Calcium
1. Kua mis nyuj
Soy mis nyuj yog qhov zoo tshaj plaws ntawm calcium. "Cov qib calcium hauv cov khoom noj siv mis zoo ib yam li cov calcium hauv peb cov dej qab zib, yogurts thiab khoom qab zib. Yog li ntawd, peb cov khoom lag luam calcium-fortified soy yog ib txoj hauv kev zoo rau cov khoom noj siv mis, "hais tias cov kua mis nyuj Alpro ntawm nws lub vev xaib.
2 Tofu
Zoo li cov kua mis nyeem qaub, taum paj yog tsim los ntawm cov taum pauv thiab yog qhov zoo ntawm calcium. 200 grams ntawm taum pauv tuaj yeem muaj txog 861 mg ntawm calcium. Tsis tas li ntawd, taum paj muaj cov magnesium ntau, uas tseem ceeb heev rau cov pob txha muaj zog.
3. Zaub cob pob
Broccoli tseem muaj cov protein, hlau, magnesium thiab potassium. Ib txoj kev tshawb fawb tau pom tias kev noj zaub mov tsis tu ncua txo qhov kev pheej hmoo ntawm kab mob plawv los ntawm kev txo qis tag nrho cov roj cholesterol hauv lub cev.
4. Temp
Tempeh muaj ntau cov vitamins thiab minerals, nrog rau cov protein, hlau, thiab calcium. Tempeh yog suav tias yog ib qho khoom noj zoo tshaj plaws hauv ntiaj teb. Nws yog cov khoom fermented, thiab yog li ntawd nws muaj kev nqus zoo heev.
5. Cov txiv ntoo
Almonds yog cov txiv ntoo uas muaj calcium ntau tshaj plaws. 30 grams ntawm almonds muaj 8% ntawm qhov pom zoo kom noj calcium txhua hnub.
6. Txiv kab ntxwv kua txiv
Txiv kab ntxwv kua txiv muaj siab concentration ntawm calcium. Ib khob kua txiv kab ntxwv muaj 300 mg ntawm calcium rau ib khob.
7. Cov Hnub
Cov txiv hmab txiv ntoo yog nplua nuj nyob rau hauv antioxidants, fiber ntau thiab calcium. Qhuav figs muaj calcium ntau dua li lwm cov txiv hmab txiv ntoo qhuav. 10 nruab nrab qhuav figs muaj txog 136 mg ntawm calcium.
8. Nqaij qaib
Ib khob ntawm boiled chickpeas muaj ntau tshaj 100 mg ntawm calcium. Chickpeas kuj muaj lwm cov vitamins thiab minerals, suav nrog cov poov tshuaj, hlau, magnesium, thiab protein.
9. noob poppy
Cov noob poppy, zoo li chia thiab noob hnav, muaj calcium ntau. 1 tablespoon (9 grams) ntawm poppy noob muaj 13% ntawm qhov pom zoo noj txhua hnub. Ib qho kev pabcuam ntawm cov noob hnav muaj 9% ntawm cov nqi pom zoo txhua hnub.
Yana Dotsenko
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