calcium - ib qho kab mob uas tau muab rho tawm los ntawm cov av thiab tseem ceeb heev rau kev tswj cov pob txha thiab cov hniav kom noj qab haus huv, lub paj hlwb, qib ntshav siab thiab tiv thaiv pob txha. Ib lo lus nug tshwm sim: yog vim li cas nws thiaj li tsis tuaj yeem tau txais calcium los ntawm cov nroj tsuag, hla nws "ua" los ntawm tus nyuj (txawm tias koj kuj yuav tsum them nyiaj rau cov txheej txheem no, nthuav tawm tus nyuj rau kev tsim txom - yog tias peb tab tom tham txog ib qho. ua liaj ua teb loj)?
Calcium muaj nyob rau hauv cov khoom noj muaj ntau! Muaj tseeb qee qhov ntawm nws cov peev txheej yuav yog qhov kev tshawb pom tsis txaus ntseeg rau koj. Calcium los ntawm cov zaub mov cog yog qhov yooj yim heev rau nqus tau - qhov no yog vim ntau cov nroj tsuag muaj cov tshuaj uas pab txhawb kev nqus ntawm calcium thiab txhawb cov pob txha thiab lub plawv. Qhov tseem ceeb, tsis zoo li cov khoom siv mis nyuj, lawv tsis acidify lub cev. Cov mis nyuj thiab lwm yam khoom siv tsiaj, vim lawv cov acidity siab, ntawm qhov tsis sib xws, ua rau muaj kev puas tsuaj ntawm cov pob txha ntau dua thiab ua rau muaj kev puas tsuaj ntawm lwm lub cev.
Yog li, suav nrog ntau cov khoom noj hauv qab no hauv koj cov zaub mov thiab tsis nco qab txog cov teeb meem calcium:
zaub pob
Tiag tiag yog ib qhov zoo tshaj plaws ntawm calcium, 268 mg rau ib khob ntawm kale siav. Cabbage kuj tsis tshua muaj oxalates, uas khi calcium thiab cuam tshuam nrog nws nqus. Yog li ntawd, zaub qhwv yuav yog lwm txoj hauv kev zoo rau spinach, uas oxalates muaj ntau.
Daim duab
8-10 figs muaj calcium ntau npaum li ib khob mis nyuj. Tsis tas li ntawd, figs muaj fiber ntau, hlau thiab potassium. Nws tuaj yeem ntxiv rau zaub xam lav ntsuab, lub zog tuav, smoothies thiab cereals.
Almonds
Almonds yog lwm cov ntaub ntawv sau tseg rau cov ntsiab lus calcium. Lawv kuj muaj fiber ntau thiab magnesium. Tsis txhob hnov qab txog qhov loj ntawm cov protein thiab cov rog hauv lub plawv. Koj tuaj yeem ua almond mis, almond butter, lossis txaus siab rau cov txiv ntoo nyoos.
Zaub zaub
Cov mis nyuj cog (soy, almond, txiv maj phaub, hemp, flaxseed, cashew) yog qhov zoo tshaj plaws ntawm calcium. Tsis tas li ntawd, nws yog ntuj thiab tsis muaj calcium, muab rho tawm los ntawm lub plab zom mov ntawm lub ntiaj teb. Feem ntau cov kua txiv hmab txiv ntoo muaj ntau dua 30% ntawm qhov xav tau calcium txhua hnub thiab ze li 50% ntau dua li cov khoom siv mis nyuj. Cov mis nyuj zoo li no yooj yim siv hauv smoothies thiab ntxiv rau oatmeal.
Zaub cob pob
Ntau tus neeg xav tsis thoob thaum kawm tias broccoli yog qhov zoo ntawm calcium. Thiab tsuas yog ib lub khob ntawm cov zaub qhwv siav muaj 180 mg ntawm calcium, nyob rau hauv ib qho inflorescence nyoos - 115 mg. Los ntawm kev noj ib khob ib hnub xwb, koj tuaj yeem yooj yim ntxiv koj cov khw muag khoom calcium. Koj puas yog tus kiv cua ntawm steamed broccoli? Tom qab ntawd ntxiv ob peb florets rau smoothie los yog vegan burger.
Muscat taub dag
Los ntawm txoj kev, nws yog ib tug superfood. Nws tau sau cia nrog fiber ntau, vitamin A thiab muaj ntau npaum li 84 mg ntawm calcium, uas yog yuav luag 10% ntawm tus nqi txhua hnub.
Cale
Ib khob ntawm kale muaj 94 mg ntawm calcium, ntxiv rau magnesium, fiber, chlorophyll, vitamin A, hlau, thiab vitamin C.
Noob ntawm chia
Qhov no, ntawm chav kawm, yuav tsis tuaj raws li xav tsis thoob, tab sis nws yog cov ntsiab lus calcium uas ua rau lawv yog superfood. Nrog rau kev siv tsis tu ncua, cov rau tes thiab cov plaub hau ua tuab thiab muaj zog, thiab cov leeg muaj zog. 2 tablespoons chia muaj kwv yees li 177 mg ntawm calcium, uas yog 18% ntawm qhov xav tau txhua hnub. Qhov no yog qhov zoo kawg rau cov noob me me! Los ntawm kev ntxiv ib tablespoon ob zaug ib hnub twg rau smoothies, oatmeal, zaub xam lav, thiab ci khoom, koj tuaj yeem txhim kho qhov mob ntawm koj lub cev musculoskeletal.
Lwm qhov chaw cog qoob loo ntawm calcium: oatmeal (105 mg) thiab taum pauv (261 mg). Txhawm rau kom ncav cuag koj qhov kev xav tau txhua hnub yam tsis muaj tshuaj ntxiv, koj yuav tsum noj tsuas yog 1000 mg ntawm calcium. Yog li, txawm tias ua raws li kev noj zaub mov tshwj xeeb, koj tuaj yeem muab koj lub cev nrog calcium zoo.