Calcium yog ib qho tseem ceeb hauv kev noj haus ntawm tus neeg noj qab haus huv. Nws yog tsim nyog rau cov pob txha, cov leeg, cov hlab ntsha, rau cov ntshav siab ruaj khov thiab feem ntau rau kev noj qab haus huv. Cov neeg niaj hnub no feem ntau pom muaj cov calcium hauv cov khoom siv mis nyuj. Muaj kev xaiv dab tsi rau cov uas tsis haus mis nyuj?
Qhov pom zoo txhua hnub pub rau calcium yog 800 mg rau 1200 mg ib hnub. Ib khob mis nyuj muaj 300 mg ntawm calcium. Cia peb piv tus lej no nrog qee qhov chaw.
Qhov no tsuas yog ib daim ntawv teev luv luv ntawm cov nroj tsuag ntawm calcium. Saib ntawm nws, koj tuaj yeem nkag siab tias kev siv cov zaub mov cog muaj peev xwm muab cov calcium uas tsim nyog txhua hnub. Tab sis, tus nqi ntawm calcium tseem tsis tau lees paub txog kev noj qab haus huv. Raws li Yale University, uas yog raws li kev soj ntsuam ntawm 34 cov kev tshawb fawb ua nyob rau hauv 16 lub teb chaws, cov neeg uas tau noj ntau cov khoom noj siv mis muaj tus nqi siab tshaj plaws ntawm cov pob txha. Nyob rau tib lub sijhawm, South Africans nrog kev noj calcium txhua hnub ntawm 196 mg muaj tsawg dua pob txha. Cov kws tshawb fawb tau hais tias kev ua neej nyob tsis muaj zog, noj zaub mov muaj suab thaj thiab lwm yam tseem ceeb rau kev noj qab haus huv cov pob txha thiab tag nrho lub cev.
Yooj yim hais, tus nqi ntawm calcium tsis ncaj qha cuam tshuam rau pob txha lub zog. Qhov no tsuas yog ib qho ntawm cov kauj ruam xwb. Haus ib khob mis nyuj, tib neeg lub cev tau nqus 32% ntawm calcium, thiab ib nrab khob ntawm Suav cabbage muab 70% ntawm calcium absorbed. 21% ntawm calcium yog absorbed los ntawm almonds, 17% ntawm taum, 5% spinach (vim cov qib siab ntawm oxalates).
Nws yog ib qho tseem ceeb uas yuav tsum tau coj mus rau hauv tus account qhov tseeb tias yog li ntawd, txawm tias noj cov cai ntawm calcium ib hnub twg, koj tuaj yeem xav tias nws tsis muaj.
Kev noj qab haus huv ntawm pob txha yog ntau tshaj li kev noj calcium. Minerals, vitamin D thiab kev ua si lub cev yog qhov tseem ceeb. Ib qho ntawm cov txiaj ntsig tseem ceeb ntawm cov nroj tsuag ntawm calcium yog cov zaub mov thiab kab kawm uas mus rau hauv cov complex, xws li manganese, boron, zinc, tooj liab, strontium thiab magnesium. Yog tsis muaj lawv, calcium nqus tau txwv.
Ntxiv taum thiab taum rau chili los yog stew
Noj cov kua zaub nrog zaub qhwv thiab taum paj
Garnish zaub xam lav nrog broccoli, seaweed, almonds thiab sunflower noob
- Tshaj tawm almond butter los yog hummus rau ntawm qhob cij tag nrho