txheem
Calcium, tseem ceeb rau cov pob txha muaj zog, tam sim no nyob rau hauv maub ntsuab nplooj zaub, nyob rau hauv tofu, nyob rau hauv kev ua cov calcium sulfate tau siv; nws tau ntxiv rau qee hom kua mis thiab kua txiv kab ntxwv, thiab nws muaj nyob rau hauv ntau lwm yam khoom noj uas feem ntau noj los ntawm vegans. Txawm hais tias kev noj zaub mov tsawg hauv cov tsiaj protein yuav txo tau cov calcium uas tsis tau, tam sim no muaj pov thawj me me uas cov vegans muaj calcium tsawg dua li lwm tus neeg. Cov neeg tsis noj nqaij yuav tsum noj cov zaub mov uas muaj calcium thiab/los yog siv cov tshuaj calcium ntxiv.
Xav tau calcium
Calcium yog cov ntxhia tseem ceeb heev rau tib neeg lub cev. Peb cov pob txha muaj cov calcium ntau, ua tsaug rau qhov lawv tseem muaj zog thiab tawv. Lub cev xav tau calcium los ua lwm yam haujlwm - kev ua haujlwm ntawm lub paj hlwb thiab cov leeg nqaij thiab cov ntshav txhaws. Cov haujlwm no tseem ceeb heev uas thaum noj zaub mov calcium tsawg dhau, calcium tau tawm ntawm cov pob txha thiab siv rau lwm lub hom phiaj. Lub cev ua tib zoo saib xyuas cov qib calcium hauv cov ntshav, yog li nws tsis txaus tsuas yog ntsuas cov calcium hauv cov ntshav kom pom tseeb ntawm cov ntsiab lus calcium hauv lub cev tag nrho.
Tofu thiab lwm qhov chaw ntawm Calcium
Kev cuam tshuam los ntawm kev tshaj tawm ntawm Asmeskas kev lag luam mis nyuj, cov pej xeem sawv daws ntseeg hais tias nyuj cov mis nyuj yog tib qhov chaw ntawm calcium. Txawm li cas los xij, muaj lwm qhov zoo tshaj plaws ntawm calcium, yog li vegans nrog ntau yam khoom noj yuav tsum tsis txhob txhawj txog qhov chaw ntawm calcium hauv lawv cov zaub mov.
Cov vegan cov calcium uas zoo nqus los ntawm lub cev muaj xws li calcium-fortified soy mis nyuj thiab kua txiv kab ntxwv, calcium-fortified tofu, soybeans thiab soy ceev, bok choy, broccoli, brauncolli nplooj, bok choy, mustard nplooj, thiab okra. Cov nplej, taum (tshwj xeeb tshaj yog taum mog), txiv hmab txiv ntoo thiab zaub (tshwj tsis yog cov teev saum toj no) tuaj yeem pab txhawb kev noj cov calcium, tab sis tsis hloov cov ntsiab lus ntawm calcium.
Lub rooj qhia cov ntsiab lus calcium ntawm qee cov khoom noj.. Thaum koj pom tias plaub ounces ntawm cov tofu khov kho lossis 3/4 khob ntawm brauncolli nplooj muaj cov calcium tib yam li ib khob mis nyuj, nws yooj yim pom vim li cas cov neeg uas tsis haus cov mis nyuj tseem muaj cov pob txha muaj zog. thiab hniav.
Calcium cov ntsiab lus hauv cov khoom noj vegan
| khoom | volume | Calcium (mg) |
|---|---|---|
| raw molasses | 2 diav | 400 |
| brauncoli nplooj, boiled | 1 khob | 357 |
| Tofu siav nrog calcium sulfate (*) | 4 oz | 200-330 |
| Txiv kab ntxwv kua txiv muaj calcium | 8 ooj | 300 |
| Soy los yog mis nyuj, ua lag luam, muaj zog nrog calcium, tsis muaj lwm yam additives | 8 ooj | 200-300 |
| coj mus muag soy yogurt | 6 ooj | 80-250 |
| Turnip nplooj, boiled | 1 khob | 249 |
| Tofu ua tiav nrog nigari (*) | 4 ooj; | 80-230 |
| Tempe | 1 khob | 215 |
| Browncol, boiled | 1 khob | 179 |
| Soybeans, boiled | 1 khob | 175 |
| Okra, boiled | 1 khob | 172 |
| Bok choy, boiled | 1 khob | 158 |
| mustard nplooj, boiled | 1 khob | 152 |
| tahini | 2 diav | 128 |
| Broccoli, sauerkraut | 1 khob | 94 |
| almond txiv ntoo | 1 / 4 khob | 89 |
| Roj roj Almond | 2 diav | 86 |
| Soy mis nyuj, coj mus muag, tsis muaj additives | 8 ooj | 80 |
* Tshawb xyuas daim ntawv lo ntawm lub thawv taum paj kom paub tias calcium sulfate lossis nigari (magnesium chloride) tau siv hauv kev ua haujlwm.
Nco ntsoov: Oxalic acid, pom nyob rau hauv spinach, rhubarb, chard, thiab beetroot, tiv thaiv lub cev los ntawm absorbing calcium nyob rau hauv cov zaub mov. Cov zaub mov no tsis yog cov khoom siv calcium uas ntseeg tau. Ntawm qhov tod tes, lub cev muaj peev xwm nqus tau cov calcium uas muaj nyob hauv lwm cov zaub ntsuab - hauv brauncolis, hauv Suav mustard nplooj, hauv Suav cabbage paj. Fiber zoo nkaus li muaj kev cuam tshuam me ntsis rau lub cev lub peev xwm nqus calcium, tshwj tsis yog cov fibers hauv cov nplej bran, uas muaj cov nyhuv nruab nrab ntawm cov khoom no.