Calcium yog cov khoom noj uas peb lub cev xav tau thiab muaj nyob hauv ntau cov zaub mov cog. Yam khoom twg muab rau peb nrog calcium, thaum tsis acidifying lub cev, peb yuav tham nyob rau hauv tsab xov xwm no. Txog niaj hnub no, ib qho ntawm qhov zoo tshaj plaws ntawm calcium yog cabbage. Cov zaub no muaj cov oxalates tsawg, uas ua rau kev nqus tsis zoo. Qhov no yog lwm txoj hauv kev zoo rau spinach, vim tias tom kawg yog siab hauv oxalates (txawm tias calcium ib yam nkaus). Kwv yees li 8-10 figs qhuav muaj calcium ntau npaum li ib khob mis nyuj. Tsis tas li ntawd, figs yog qhov zoo tshaj plaws ntawm fiber ntau, hlau, thiab potassium. Almonds yog lwm qhov tseem ceeb ntawm calcium, nrog rau magnesium thiab fiber. Ntxiv nrog rau kev noj cov txiv ntoo nyoos, almonds tuaj yeem noj hauv cov mis lossis butter. Butternut squash yog ib yam khoom zoo tshaj plaws hauv txhua txoj kev. Nws yog nplua nuj nyob rau hauv fiber ntau, vitamin A thiab muaj 84 mg ntawm calcium (10% ntawm cov nqi txhua hnub). Ib khob ntawm kale muaj 94 mg ntawm cov nroj tsuag raws li calcium, nrog rau magnesium, fiber, chlorophyll, vitamin A, C, thiab hlau. Peb pom zoo kom ntxiv ib tablespoon ntawm chia noob ob zaug ib hnub twg rau smoothies, oatmeal, zaub nyoos, lossis khoom ci.
2022-11-11