Cov khoom noj muaj calcium uas noj zaub mov zoo rau cov neeg tsis noj nqaij

txheem

Nws tsis yog tsuas yog cov khoom siv mis nyuj uas muaj calcium ntau. Ib tug neeg tuaj yeem tau txais cov txiaj ntsig zoo ntawm cov ntxhia tseem ceeb no nrog rau lwm cov khoom lag luam: cov cai niaj hnub ntawm tus neeg laus yog tsawg kawg yog 1000-1200 mg (xws li hnub nyoog)

Khoom Noj Khoom Haus Hauv 10 Sab Khoom Zoo calcium:

Txiv kab ntxwv - yog cov khoom muaj nqis ntawm cov tsis tsuas yog vitamin C, tab sis kuj calcium. Nws cov nyiaj hauv ib lub txiv yog 65mg. Koj tuaj yeem yooj yim noj cov txiv kab ntxwv lossis txiv hmab txiv ntoo nyias, haus kua txiv kab ntxwv, lossis ua rau cov khoom qab zib txiv kab ntxwv.

Nplooj zaub - Lead nyob rau hauv cov ntsiab lus ntawm calcium (100g / 135mg), yog li cov khoom noj siv mis tsis haum rau lawv hauv qhov no. Nws yog ib qho tsim nyog yuav tau them sai sai rau kale ("kale") zaub qhwv, uas tseem yog ib qho ntawm cov vitamins C, K thiab provitamin A.

Quinoa - "pseudo-grain kab lis kev cai", uas cov Aztecs suav hais tias dawb huv rau nws cov khoom siv tshuaj. Nyob rau hauv tag nrho nws cov zoo, nws yog ze rau cov khoom siv mis nyuj, yog li nws yog ib qho tseem ceeb nyob rau hauv kev noj haus ntawm vegans thiab vegetarians.

Qhuav txuj lom - sage, dill, mint, thyme, basil, marjoram, oregano thiab lwm yam tshuaj ntsuab tsis tsuas yog ntxiv cov ntxhiab tsw thiab saj rau cov zaub mov, tab sis kuj muab rau peb lub cev nrog qee yam ntawm cov calcium. Txhim kho kev noj zaub mov zoo nrog txuj lom.

Spinach thiab Swiss chard - cov zaub ntsuab tseem ceeb heev, thiab muaj (zaub ntsuab -91mg, chard -51mg) Thawj cov ntxhia roj rau tib neeg yog calcium. Ntxiv rau lawv cov zaub nyoos, ntau cov tais diav, thiab ua cov txiv ntsuab ntsuab tawm ntawm lawv.

Flaxseed yog nplua nuj hauv calcium - 225 mg! Nws ua tau zoo heev rau kev tiv thaiv atherosclerosis thiab cov txheej txheem mob hauv lub cev. Yuav siv tau rau hauv kev ua zaub mov noj raws li seasoning rau zaub nyoos, thawj chav kawm. Koj tuaj yeem ua cov qab thiab ua qab zib los ntawm nws. Muaj peev xwm muab ntxiv rau smoothies thiab kua txiv.

Legumes - Kwv yees li 13 feem pua ​​ntawm cov calcium nyob hauv yuav luag txhua qhov keeb, tshwj xeeb yog taum dub (130mg) thiab taum dawb (240mg). Legumes zoo nrog lwm cov zaub thiab muaj cov txiaj ntsig zoo ntawm ntshav siab, pab ua kom cov ntshav qab zib nyob li qub.

dandelion - tsis muaj calcium tsawg dua li cov khoom siv mis nyuj - 187mg. Zaub xam lav noj qab nyob zoo thiab cua yog tsim los ntawm nplooj ntawm cov nroj tsuag no. Nws tau paub tias yog ib qho muaj zog antioxidant, diuretic, thiab daim siab rov qab.

amaranth - tsob ntoo zoo nkauj hauv nws cov khoom muaj txiaj ntsig thiab yuav luag 18% ntawm cov calcium. Zoo meej rau kev ua zaub thiab kawm thawj zaug. Tshwj xeeb tshaj yog muaj txiaj ntsig zoo li cov khoom noj khoom haus calcium "thaum ua ke nrog mov.

Noob hnav noob - lawv cov calcium index yog 975mg! Qhov twg, tsis xav paub, haum rau txhua tus neeg uas tau txiav txim siab muab cov kev siv ntawm cov tsiaj cov khoom noj. Lawv tuaj yeem muab ntxiv rau hauv cov kua txiv, cov nqaij ci, zaub nyoos.

Mis los sis Calcium los ntawm Cov Khoom Cog?

Nws twb tau tshawb fawb pom tseeb tias algae, nplooj "ntsuab" zaub, legumes, ntau yam oilseeds, txiv hmab txiv ntoo qhuav, thiab txiv hmab txiv ntoo yog ib qho ntawm cov calcium uas yooj yim digestible. Thiab tsuas yog qhov chaw kawg, nyob rau hauv cov nqe lus ntawm cov ntsiab lus ntawm cov ntxhia no, yog nyob ntawm cov khoom siv mis nyuj. Yog hais tias nyob rau hauv algae calcium - 1380 mg, ces nyob rau hauv yogurt thiab mis nyuj - 120 mg. Tsis tas li ntawd, raws li kev txheeb cais, nyob rau hauv cov teb chaws uas muaj cov khoom noj siv mis ntau hauv cov khoom noj (Sweden, Finland, Netherlands, Switzerland), cov neeg uas muaj pob txha pob txha feem ntau pom. Nws hloov tawm tias nws yog mis nyuj uas tuaj yeem ua rau qhov pib ntawm tus kab mob no.

Sau ntawv cia Ncua