txheem
Pob txha noj qab haus huv yog lub hauv paus ntawm koj txoj kev noj qab haus huv, kev xav hauv qhov chaw, kev zoo nkauj ntawm koj cov hniav thiab tsim lub cev zoo. Rau lub zog ntawm cov pob txha cov ntaub so ntswg peb xav tau calcium thiab vitamin D, tsis muaj cov tshuaj no yog ua rau tshwm sim thiab kev loj hlob ntawm osteoporosis. Dab tsi yuav tsum tau them sai sai ua ntej ntawm tag nrho?
Ceev
Cov txiv ntoo xws li almonds thiab txiv laum huab xeeb, kuj muaj ntau cov poov tshuaj thiab tiv thaiv kev tso tawm calcium los ntawm lub cev ua ke nrog cov kua dej ntau dhau. Walnuts muaj cov ntaub ntawv sau tseg ntawm omega-3 fatty acids uas pab pob txha tsim kom zoo.
Sardines thiab salmon
Salmon thiab lwm cov ntses yog ib qho ntawm cov vitamin D, yog li thaum lub sij hawm lub hnub ua hauj lwm tsis tshua muaj, nws yog ib qho tseem ceeb kom muab tso rau hauv koj cov zaub mov. Tsis tas li ntawd, sardines muaj ntau cov calcium, thiab salmon polysaturated fatty acids, uas kuj pab txhawb kev txhim kho tseem ceeb ntawm tag nrho cov pob txha.
Mis
Mis yog paub zoo tias yog qhov pom tseeb ntawm calcium thiab vitamin D thiab yog tias koj lub cev siv cov lactose, niaj hnub haus ib khob mis nyuj los yog fermented mis nyuj, kefir, fermented ci mis nyuj, yogurt. Ib daim ntawm cheese - tib txoj kev rau mis nyuj.
qe
Qe kuj yog ib qho tseem ceeb ntawm cov protein, calcium thiab tshwj xeeb tshaj yog vitamin D - tshwj xeeb tshaj yog nyob rau hauv lub qe. Tab sis vim qhov nce ntawm cov cholesterol, uas entails kev siv cov khoom no, nutritionists pom zoo kom tsis txhob nqa mus nrog qe.
Tsawb
Peb tau xav tias txiv tsawb yog qhov chaw ntawm cov poov tshuaj, tab sis cov txiv hmab txiv ntoo qab zib no kuj muaj ntau lwm cov as-ham, suav nrog calcium. Txiv tsawb txhim khu kev tiv thaiv, txhawb cov metabolism hauv cov protein thiab calcium, ua kom lawv nyob hauv lub cev.
Cov zaub ntsuab
Spinach, txhua yam zaub qhwv, dos ntsuab yog qhov zoo ntawm calcium. Ib tug nplua nuj vitamin thiab mineral muaj pes tsawg leeg ntawm cov zaub no pab txhawb rau lub compaction ntawm cov pob txha cov ntaub so ntswg thiab nws rov qab los tom qab raug mob thiab puas.
Prunes
Prunes ntxiv dag zog rau cov pob txha nrog kev pab ntawm inulin, ib yam khoom uas txhawb nqa sai sai ntawm calcium nyob rau hauv lub cev.
Xav paub ntxiv txog kev noj haus rau cov pob txha noj qab haus huv saib hauv video hauv qab no:
