Qhov nruab nrab calcium kom tsawg ib hnub yog 1 g. Tab sis ib tug neeg xav tau ntau dua, ib tug neeg xav tau tsawg dua. Txhua yam yog tus kheej thiab nyob ntawm koj lub hnub nyoog, qhov hnyav, kev noj qab haus huv thiab kev ua neej.
Piv txwv li, xav tau calcium ntxiv rau cov poj niam hauv PMS. Ca qib qis tshwj xeeb tshaj yog nyob rau hauv cov neeg haus kas fes - caffeine yeej ntws tawm! Los ntawm txoj kev, kas fes decaffeinated yog qhov muaj zog "antagonist" ntawm calcium ntau dua li kas fes li niaj zaus.
Tsis tas li ntawd, "cov yeeb ncuab" ntawm calcium yog kev ntxhov siab, tshuaj tua kab mob, tshuaj aspirin thiab txhuas (ua tib zoo saib cov tais diav, tsis txhob khaws cov zaub mov hauv ntawv ci).
Yuav ua li cas txiav txim qhov tsis muaj Ca?
Muaj kev ntsuam xyuas tshwj xeeb rau cov kab mob. Koj tuaj yeem tshawb xyuas koj cov qib vitamin D. Raws li txoj cai, thaum cov ntsiab lus vitamin D tsawg, qib Ca kuj txo. Kuj tseem muaj cov yam ntxwv ntxiv:
- cov leeg nqaij spasms;
- insomnia;
- cardiac arrhythmia (lub plawv dhia tsis zoo);
- brittle rau tes;
- mob hauv pob qij txha;
- hyperactivity;
- txo cov ntshav txhaws.
Cov khoom dab tsi los ua kom tsis muaj Ca?
Ntau tus, tau tso mis nyuj, txhawj xeeb txog qhov tsis muaj calcium hauv kev noj haus - raws li peb tau hais, tsis muaj dab tsi. Noj ntau cov zaub mov uas sib npaug hauv Ca cov ntsiab lus rau cov khoom noj siv mis, thiab qee qhov tseem tshaj lawv!
Cov peev txheej (tsis yog cov npe tag nrho, tau kawg):
· txiv tsawb
ntsuab nplooj zaub (spinach yog tus thawj coj ntawm no)
· seaweed
txiv ntseej (tshwj xeeb tshaj yog almonds)
poppy, flax, sunflower, chia noob
ntau hom zaub qhwv: broccoli, Beijing, liab, dawb
Qej, leek, ntsuab dos
· amaranth
· quinoa
Cov txiv hmab txiv ntoo qhuav: hnub, figs, apricots, raisins
Cia peb tham txog qhov zoo tshaj plaws ntawm calcium:
algae - kelp (seaweed), nori, spirulina, kombu, wakame, agar-agar.
100 g ntawm seaweed muaj los ntawm 800 mus rau 1100 mg ntawm calcium !!! Txawm tias muaj tseeb hais tias nyob rau hauv cov mis nyuj - tsis ntau tshaj 150 mg rau 100 ml!
Ntxiv nrog rau cov calcium, cov khoom no muaj cov iodine tsim nyog, qee tus txawm tuav cov ntaub ntawv rau nws cov ntsiab lus, yog li cov neeg uas muaj cov thyroid caj pas ntau dhau yuav tsum siv algae nrog ceev faj heev.
Seaweed muaj cov saj tshwj xeeb, yog li kev xaiv rau kev siv xws li ib qho chaw zoo nkauj ntawm calcium, kuv xav ua kua zaub. Ntxiv qhuav nori seaweed rau txhua lub broth thaum boiling. Nws yuav tsis cuam tshuam qhov saj, tab sis nws yuav coj cov txiaj ntsig.
- dej
-tofu
- zaub ntug hauv paus
- tej zaub kom saj
qhuav nori (mus saj)
Boil zaub kom txog thaum kev sib tw, ntxiv tws tofu, seaweed, spices mus saj. Boil kom txog thaum ua tiav.
Zaub cob pob yog lwm qhov zoo tshaj plaws ntawm calcium. Tab sis broccoli muaj ib qho ntxiv "kev zais cia" - vitamin K, uas pab kev nqus calcium! Tsis tas li ntawd, broccoli muaj ob zaug ntau npaum li vitamin C li txiv kab ntxwv.
100 g ntawm broccoli muaj txog 30 mg ntawm calcium. Ib qho kev pab ntawm creamy broccoli kua zaub tuaj yeem ua rau koj qhov xav tau calcium txhua hnub.
- 1 tag nrho broccoli (tuaj yeem khov)
- 30-40 ml ntawm txiv maj phaub mis nyuj
- dej
- txuj lom rau saj (curry, oregano, rau koj saj)
Boil los yog steam broccoli. Puree nrog ib rab diav nrog txiv maj phaub mis nyuj, maj mam ntxiv dej rau qhov xav tau sib xws.
Sesame - Cov noob uas tsis tau muab tshem tawm muaj ntau tshaj Ca: nrog tev - 975 mg, tsis muaj tev - 60 mg rau 100 g. Ntxiv nrog rau calcium, lawv muaj ntau cov fatty acids, hlau thiab antioxidants. Noob kuj tseem txo qis cov roj cholesterol thiab yog ib qho ntawm cov protein.
Txhawm rau kom nqus tau cov calcium zoo dua, cov noob hnav noob tau pom zoo kom ua ntej soaked lossis calcined. Hauv qab no yog daim ntawv qhia rau sesame mis nyuj. Ib qho kev pab ntawm cov mis nyuj no muaj peb cov calcium noj txhua hnub, thiab saj zoo li halva! Leej twg sim Latte Halva yuav txaus siab rau nws! 🙂
Cov khoom xyaw rau ntu 2:
- 4 tablespoons unroasted noob hnav
- 2-3 tsp. zib mu / agave syrup / Jerusalem artichoke
- vanilla, cinnamon - mus saj
- 1,5 khob dej
Soak noob hnav noob nyob rau hauv dej ntawm chav tsev kub los ntawm 30 feeb mus rau 3 teev (zoo tagnrho 3 teev, ntawm chav kawm, tab sis tsawg dua yog txaus). Ces peb ntxuav nws.
Peb hloov lub soaked ntxuav noob hnav rau hauv ib lub blender, ntxiv spices thiab zib mu / syrup, ncuav txhua yam nrog dej thiab puree. Npaj txhij!
* Leej twg tsis nyiam "particle" ntawm cov noob hauv dej haus - koj tuaj yeem lim.