Top 10 cov zaub mov muaj calcium uas

Calcium yog lub hauv paus tseem ceeb rau kev ua haujlwm ntawm lub cev. Hauv tib neeg laus muaj li ntawm 2 kg ntawm calcium, tab sis nws yuav tsum muaj kev tu xyuas tas li thiab rov ua tiav.

Qhov nruab nrab txhua hnub calcium los ntawm ib tus neeg hauv lub hnub nyoog ntawm 18 txog 50 xyoo, tsis muaj kev txom nyem los ntawm cov kab mob loj, kwv yees li 1000 mg. Thaum cov hluas, cov menyuam yaus, cov laus thiab cov poj niam cev xeeb tub cov ntsiab lus no xav tau nyob rau hauv ntau qhov ntau.

Vim li cas peb thiaj xav tau cov calcium:

• ntxiv dag zog cov pob txha, leeg thiab pob txha mos
• noj qab haus huv daim tawv nqaij
• muaj zog rau tes thiab plaub hau muaj zog
• lag luam ruaj khov ntawm cov endocrine system
• ntxiv dag zog ntawm phab ntsa ntawm cov hlab ntsha, ruaj khov kho ntawm lub plawv dhia
• ntxiv dag zog rau cov hlab ntsha hlwb (ua kom lub zog zoo)
• lub zog ntawm cov hlab ntsha txhim kho kom lub cim xeeb ua haujlwm
• ntxiv dag zog rau cov hniav, txo qhov kev pheej hmoo ntawm cov hniav lwj

Top 10 khoom noj khoom haus uas muaj calcium

Xav txog cov khoom uas muaj cov ntsiab lus ntawm calcium, uas yuav tsum tau suav nrog hauv koj cov zaub mov yog tias koj xav kom koj cov hniav, plaub hau, tawv nqaij, pob txha, pob qij txha, tendons, thiab cov hlab ntsha zoo.

1. Cheese thiab cov khoom siv mis nyuj

Xyaum txhua yam ntawm cov cheese muaj ntau cov calcium, tab sis feem pua ​​siab tshaj plaws hauv durum. 100 g ntawm cheese Parmesan, cheddar, Emmental, Dutch muaj kwv yees li 1,000 mg ntawm calcium. Cov tshuaj calcium uas tsis tshua muaj ntsev tsawg: Adygei, feta, Camembert, muaj li ntawm 500 mg ntawm calcium. Peb yuav tsum nco ntsoov tias cheese yog cov khoom muaj txiaj ntsig zoo, yog li nws siv ntau dhau ua rau hnyav nce. Ib qho ntxiv, nws tuaj yeem ua rau muaj roj ntau lossis lipoproteins. Yog tias koj poob phaus, koj yuav tsum tsis txhob haus ntau tshaj 50 grams ntawm cov rog rog ib hnub.

Ib lub cheese zoo yog nplua nuj nyob hauv cov vitamins B. B1 rov qab ua lub zog, nce kev ua haujlwm. B2 yog qhov tshwj xeeb tshaj yog rau menyuam yaus, vim tias nws qhov tsis tuaj yeem tuaj yeem ua rau qhov kev txhim kho qeeb. B12 koom nrog cov txheej txheem tsim cov qe ntshav, uas muaj cov pa oxygen thiab muab lub zog.

Muaj ntau cov calcium thiab lwm yam khoom noj siv mis. Hauv 100 grams ntawm cov mis nyuj muaj 120 mg calcium, thiab 100 g ntawm tsev cheese - 165 g ntawm calcium. Mis hmoov muaj 1000 mg ntawm calcium ib 100 g ntawm cov khoom, yog li ntawd, kuj yog ib tug zoo heev muab kev pab cuam ntawm no pab pawg neeg nyob rau hauv lub cev.

Npaum li cas koj yuav tsum tau noj: 50 g Dutch cheese ib hnub, 300 g ntawm tsev cheese lossis 500 gram ntawm cov mis nyuj muab 50% ntawm tus nqi txhua hnub ntawm calcium.

2. Noob hnav

Nws lub ntsej muag uas tsis ua tiav muaj cov calcium ntau (1000 mg rau 100 g ntawm cov khoom). Hulled noob hnav noob poob ib feem tseem ceeb ntawm cov pob zeb hauv av (60 mg rau 100 g ntawm cov khoom lag luam), tab sis tseem muaj cov khoom noj nplua nuj hauv calcium. Cov noob hnav noob hnav tuaj yeem yuav hauv cov ceg ntawm cov khoom noj kom zoo, nws yog qhov zoo dua rau coj cov xim av lossis xim dub. Cov noob hnav yuav yog ib qho zoo ntxiv rau koj cov mov nplej thaum sawv ntxov, tab sis koj tuaj yeem ntxiv nws hauv zaub nyoos thiab pastries.

Noob hnav noob muaj phytosterol, uas ntxiv dag zog rau kev tiv thaiv kab mob, yog li cov noob hnav yog cov muaj txiaj ntsig zoo rau cov menyuam yaus raug rau qhov chaw muaj kev ntxhov. Nws yog qhov tshwj xeeb tshaj plaws rau cov poj niam, vim nws muaj qhov zoo ntawm qhov system genitourinary thiab feem ntau txhim kho libido. Cov noob hnav yog ib qho tseem ceeb rau poob phaus vim tias nws muaj siv , yog ib qho tshuaj uas ua rau kom metabolism sai thiab txo cov roj cholesterol hauv cov ntshav.

Yuav noj li cas: 30 gram ntawm cov xim dub lossis xim av ua cov noob hnav yuav muab 30% ntawm tus nqi txhua hnub ntawm calcium.

3. Cov Sardines

Calcium tsis yog nqaij sardines, thiab hauv lawv cov pob txha, yog li nws tau pom zoo kom noj cov sardines zoo hauv cov roj lossis lub qhov dej kom nthuav tawm cov ntses hauv nws cov kua txiv, yog li cov pob txha tau mos. Sardines hauv cov roj yog tuab heev, yog li nws tsis pom zoo rau cov neeg uas xav kom poob phaus, tab sis rau qhov seem ntawm sardine yog cov khoom tseem ceeb nrog cov ntsiab lus siab ntawm calcium. 4 ntses ntawm qhov nruab nrab loj muaj txog 200 mg ntawm calcium, uas yog kwv yees li 20% ntawm tus nqi txhua hnub. Tau kawg, tsis txhob sau cov cai niaj hnub tsuas yog rau sardines.

Sardines txaus nrog cov vitamin B12, thiab tseem muaj ntau cov txiaj ntsig zoo protein thiab qeeb carbohydrates. Ua tsaug rau qhov kev sib xyaw ntawm lub cev yuav tau txais los ntawm cov khoom, qhov siab tshaj plaws ntev lub zog. Qhov no pab tau ua ntej kev tawm dag zog lossis ua haujlwm hnyav, vim hais tias nws yuav ua tau ntev loo kom tsis nco qab txog txoj kev tshaib plab. Zoo li sardines muaj ntau nyob rau hauv omega 3, uas ntxiv dag zog rau cov hlab plawv thiab txhawb kev tiv thaiv kab mob plawv.

Npaum li cas koj yuav tsum tau noj: 4 sardines ib hnub yuav muab 20% ntawm cov txiaj ntsig niaj hnub rau calcium.

4. Cov txiv ntoo

Nws yog cov khoom lag luam uas muaj cov calcium ntau npaum: 100 grams almonds tshiab, li 269 mg calcium. Almonds yuav tsum tsis txhob noj zaub mov ntau vim tias nws tuaj yeem muaj qhov tsis zoo ntawm lub cev hauv qhov ntau. Tsis tas li ntawd, txiv ntoo yog cov khoom noj muaj txiaj ntsig heev. Txawm li cas los xij, almonds muaj cov carbohydrates qeeb - me me ntawm tes yog txaus kom tau txais lub zog ua haujlwm tawm rau ib teev lossis ntau dua.

Tab sis ib txhais tes ntawm almonds yuav ua rau ib feem tseem ceeb ntawm tsis tsuas yog calcium hauv lub cev. Ua ke nrog calcium txhawb cov tawv nqaij, plaub hau thiab ntsia hlau ua cov vitamin a uas tseem ntxiv dag zog rau cov pob txha thiab muaj nyob hauv almonds ntau. Tsis tas li ntawd almonds muaj cov vitamins B1, B2, B3, B5, B6, B9, uas feem ntau ua kom muaj kev ua tau zoo, nce lub zog thiab muab ntau lub zog rau lub cev. Almonds yog cov nplua nuj nyob hauv cov poov tshuaj, uas ua rau lub hlwb ua haujlwm, ua kom cov kua qaub-alkaline tshuav nyiaj li cas, uas muaj txiaj ntsig zoo rau General pom thiab kev noj qab haus huv.

Yuav noj li cas: 30 gram ntawm almonds ib hnub yuav muab 10% ntawm cov nqi txhua hnub ntawm calcium.

5. Tso qaib qe

Qe qe, nws cov qe yog cov khoom lag luam nplua nuj hauv calcium. Qhov tseeb, cov ntsiab lus siab tshaj ntawm cov calcium hauv nws lub plhaub, yog li qee tus neeg pom zoo kom muab nws tsoo hauv cov tshuaj khib thiab noj nrog zaub mov. Tab sis peb xav txog qhov xaiv tau ntau dua.

Hauv 100 g ntawm cov qe qe muaj 136 mg ntawm calcium. Nws yog cov zaub mov muaj txiaj ntsig tshaj plaws (54 kcal), uas muaj ntau lwm yam tshuaj muaj txiaj ntsig. Ib qho ntxiv, cov qe yog cov rog zoo, yam uas nws tsis tuaj yeem ua rau lub cev. Cov qe tseem muaj cov vitamin D uas lub hnub ua rau lub cev tsis txaus yam tsis ua rau nws puas tsuaj. Cov qe yog qhov tseem ceeb heev rau cov neeg uas tsis tshua pom nyob hauv lub hnub. Nws kuj tseem muaj qhov feem pua ​​siab ntawm vitamin K, uas ua kom cov ntshav khov ib txwm muaj thiab txhawb kev zom zaub mov kom raug ntawm cov protein.

Txawm li cas los xij, qe qe muaj cov puv amino acids uas xav tau los ntawm lub cev rau kev tsim kho cov leeg. Pom zoo kom noj ib lub qe tsawg kawg hauv ib hnub kom thiaj tau txais cov keeb kwm tseem ceeb.

Npaum li cas koj yuav tsum tau noj: 4 lub qe txhua lub sijhawm muab 10% calcium tus nqi txhua hnub.

6.Txeeb

Soy yog ib yam khoom noj uas muaj calcium. Hauv 100 g ntawm cov taum pauv muaj 100-200 mg ntawm cov calcium, tab sis nws tsis txwv txoj kev muaj peev xwm ntawm cov taum pauv. Muaj ntau cov calcium nyob hauv soy tofu (283 mg / 100 g) thiab kua taum protein, zoo meej rau kev ncaws pob, nce phaus (363 mg). Tab sis txawm tias hauv daim ntawv ntshiab los yog hauv cov phaj ntawm cov taum pauv yuav 20% ntawm tus nqi txhua hnub ntawm calcium, yog li nws tau pom zoo txhua hnub tsawg kawg 200 g. Qhov no yog tus khaws cov sau cia ntawm cov ntawv pov thawj hauv cov ntsiab lus ntawm calcium.

Cov carbohydrates ntawm taum pauv yog khoom noj rau bifidobacteria, uas, nyeg, tiv thaiv kev tshwm sim ntawm cov qog nqaij hlav cancer. Soy yog nplua nuj nyob hauv fiber ntau (tshwj xeeb yog hauv kev ua huv, kev coj ua tsawg tsawg) thiab tseem muaj cov khoom muaj rog tsawg. Yog li ntawd, cov taum pauv yog qhov tsim nyog rau cov neeg rog nce thiab hnyav. Soy raug xa mus rau “superfoam”- cov zaub mov nplua nuj ntau yam tshuaj ntxhia, vim tias cov kua qaub no kuj sau cov nyiaj magnesium, potassium thiab phosphorus.

Noj ntau npaum li cas: 100 g tofu lossis 300 g taum pauv tauj ib hnub yuav muab 30% ntawm cov txiaj ntsig txhua hnub ntawm calcium.

7. Rhubarb

100 g ntawm cov nroj tsuag no muaj 86 mg ntawm calcium. Rhubarb yog cov khoom lag luam noj qab haus huv zoo nrog cov ntsiab lus siab ntawm calcium, uas ntau tus tau saib tsis taus. Zoo li zaub qhwv, nws tsis poob nws cov khoom thaum kho cua sov. Nws yog qhov tshwj xeeb tshaj yog rau menyuam yaus thiab cov tub ntxhais hluas uas tab tom loj hlob, lawv lub cev xav tau cov calcium ntau. Hauv 100 g ntawm rhubarb tsuas yog 21 kcal thiab 4.5 g ntawm carbohydrates, ua rau cov khoom muaj kev nyab xeeb rau daim duab, tab sis muaj txiaj ntsig zoo heev.

Vitamin K, uas ua kom lub hlwb, yog 25% ntawm qhov yuav tsum tau ua txhua hnub hauv 100 g ntawm rhubarb. Rhubarb kuj tseem txhim kho lub cim xeeb muaj nuj nqi, muaj kev tiv thaiv kabmob Alzheimer'sCov. Nws muaj ntau cov vitamin A, uas ua rau qeeb ntawm cov txheej txheem ntawm kev tuag ntawm tes. Qhov no txhais tau hais tias ib qho nyiaj txaus ntawm cov vitamin no ua rau cov laus ua rau qeeb qeeb. Tsis tas li ntawd kev siv tshuaj vitamin A tsis tu ncua yuav ua rau muaj kev pheej hmoo mob qog noj ntshav.

Npaum li cas koj yuav tsum tau noj: 200 grams rhubarb yuav muab 15% ntawm tus nqi txhua hnub ntawm calcium.

8. Lob Lob (cw)

Crustaceans (cw, crab, crayfish) - cov zaub mov nplua nuj hauv calcium vim lawv cov chitin armor. Cov nqaij nyug tau ntim nrog cov khoom muaj txiaj ntsig zoo thiab 100 grams ntawm cov cw muaj 96 mg ntawm calcium (hauv lwm cov kab noj me me me dua). Qhov no tsawg-calories cov khoom lag luam uas tsis muaj carbs tab sis muaj protein ntau heev, yog li ntawd tau xav tias yog kev noj haus.

Lobster muaj ntau yam khoom siv roj, ntau cov vitamins, suav nrog PP, K, E thiab A. Cov khoom no ua kom cov leeg ntshav muaj zog, txo qis ntshav siab, txhawb kev zom zaub mov ib txwm muaj. Nws tau txais txiaj ntsig zoo ntawm kev ua me nyuam ntawm cov poj niam thiab txhawb kev tsim cov testosterone hauv cov txiv neej. Chitin lobster feem ntau siv rau hauv cov tshuaj pleev ib ce kom qeeb cov kev laus.

Npaum li cas koj yuav tsum tau noj: 200 grams ntawm lobster yuav muab 20% ntawm cov nuj nqis txhua hnub rau calcium.

9. zaub pob (zaub qhwv)

100 g ntawm zaub qhwv muaj 48 mg ntawm calcium, uas muaj ntau heev, muab rau tsawg-calories khoom. Cov calcium tau ntxhua tawm ntawm cov zaub qhwv thaum kho cov cua sov, yog li txhawm rau noj, muab hau, muab zaub qhwv yog tseem cov khoom noj muaj txiaj ntsig calcium. Nws tuaj yeem noj hauv qhov ntau, vim tias nws tsuas yog muaj cov carbohydrates qeeb, thiab cov khoom noj muaj txiaj ntsig zoo ntawm tsob ntoo.

Zaub pob yog a “Super”Cov. Nws yog nplua nuj nyob hauv cov poov tshuaj thiab magnesium thiab muaj tartronovaya acid uas tsis tshua muaj pom hauv cov zaub mov ntau: cov kua qaub no tiv thaiv kev hloov pauv ntawm carbohydrates rau hauv roj. Hauv cov zaub qhwv muaj qhov tsis tshua muaj vitamin U, uas yog pab tau rau ntawm lub plab zom plab. Piv txwv, nws yog qhov tsim nyog siv nyob rau hauv gastritis thiab mob rwj raws li cabbage txo qis acidity nyob rau hauv plab.

Npaum li cas koj yuav tsum tau noj: 200 grams zaub paj hauv ib hnub yuav muab 10% ntawm tus nqi txhua hnub ntawm calcium.

10. Cov npua

100 g figs muaj 35 mg ntawm calcium. Figs kuj tau txiav txim siab rau superfoamvim hais tias nws yog nplua nuj nyob rau hauv ntau yam muaj txiaj ntsig Cheebtsam, suav nrog ib yam khoom muaj cov ntsiab lus ntawm calcium. Nws tsis poob nws cov khoom muaj nuj nqi txawm tias nyob hauv daim ntawv qhuav. Hauv 100 g ntawm cov khoom tsuas yog muaj 54 calories, tab sis 12 grams carbohydrates, uas ua rau cov figs yog cov khoom noj muaj txiaj ntsig, muaj cov khoom lag luam zoo. Figs pab tau pib ua kom poob phaus vim tias nws muaj qhov ua kom tsis haum thiab khaus lub cev ntawm cov teeb meem tsis haum. Yog li ntawd, cov figs feem ntau yog ib feem ntawm ntau yam tshuaj rau kom poob phaus.

Figs kuj muaj ntau qhov dej (83 g) thiab poov tshuaj (190 mg), uas ua rau nws tsis muaj txiaj ntsig tsawg dua. Raws li cov raisins thiab walnuts, nws muaj cov txiaj ntsig zoo ntawm lub hlwb, txhim kho kev nco thiab kev noj qab haus huv tag nrho. Vim cov poov tshuaj txo qis kev pheej hmoo mob plawv thiab cov hlab ntsha, muaj kev tiv thaiv cov ntshav txhaws.

Npaum li cas koj yuav tsum tau noj: 5 ntawm figs yuav muab 10% ntawm qhov txiaj ntsig txhua hnub ntawm calcium.

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