Koj cov pob txha xav tau cov kev pabcuam kom muaj zog thiab noj qab nyob zoo. Calcium thiab vitamin D yog ob yam loj uas kuv xav tias neeg feem coob paub, tiam sis magnesium, protein, omega-3 fatty acids thiab vitamins A, C, thiab K yog qhov tseem ceeb rau kev mob hauv pob txha.
Ntawm no yog 25 khoom noj uas yuav muab koj cov khoom noj uas tseem ceeb thaum muab tso rau hauv kev noj cov khoom noj. Kuv kuj tau pom cov zaub mov zoo thiab cov zaub mov zoo rau cov khoom noj.
1 - Cov txiv kab ntxwv thiab kua txiv kab ntxwv
Cov txiv kab ntxwv muaj nplua nuj hauv vitamin C, uas yuav tsum muaj rau cov kab mob ua pob dawb thiab pab txhawb kom tus pob txha. Ib qho txiv kab ntxwv kuj yog ib qho tseem ceeb ntawm cov vitamin A, uas yog qhov tseem ceeb rau kev loj hlob ntawm cev thiab kev sib txawv ntawm tes.
Pro hau: xaiv cov txiv kab ntxwv kua txiv hmab txiv ntoo uas muaj zog nrog calcium, uas yog ib qho tseem ceeb rau cov pob txha noj qab nyob zoo.
2 - Mis
Mis nyuj yog ib qho zoo heev ntawm calcium, uas pab kom koj cov pob txha muaj zog. Qhov tseeb, ib khob mis nyuj muab rau koj li ntawm ib feem peb ntawm koj txhua txhua hnub. Mis nyuj tseem muaj zog nrog vitamin D, kom paub tseeb tias koj lub cev absorbs calcium, nrog rau qee cov vitamin A ntxiv, thiab.
Pro hom: xaiv cov mis nyuj uas tsis muaj rog lossis tsis yog rog yog tias koj tab tom nrhiav txo qis dua calories.
Yam Uas Koj Yuav Tsum Paub Txog Cov Mis Nyuj
- Cov Mis Nyuj Khov Tsis Muaj Kev Nyab Xeeb
- Mis Nyuj Haus thiab Koj Tus Me Nyuam Noj
- Cov mis nyuj zoo rau kub?
3 - Swiss Chard
Swiss chard yog incredibly noj qab haus huv. Nws muaj ntau cov minerals, xws li calcium thiab magnesium, thiab nws tseem muaj vitamins A thiab C, uas zoo rau koj cov pob txha. Swiss chard yog tseem muaj fiber ntau thiab tsawg hauv calorie, yog li nws zoo meej rau txhua txoj kev noj haus.
Pro taub: saute koj chard Swiss nyob rau hauv me ntsis lub plawv-noj txiv ntseej roj thiab ib tug tsoo ntawm dawb wine vinegar. Sab saum toj nrog me ntsis ntsev, kua txob, thiab nutmeg - super yooj yim.
Noj qab nyob zoo Swiss Chard Recipes
4 - Parmesan Cheese
Parmesan cheese yog ntim nrog calcium - ib tug tablespoon ntawm shredded Parmesan cheese muaj 63 milligrams, uas yog cov calcium ntau me me ntawm cov zaub mov. Parmesan cheese yog ib qho tseem ceeb ntawm cov protein, thiab nws muaj cov vitamin A. Cov calorie ntau tsis zoo ib yam - tias ib rab diav muaj 21 calorie xwb.
Pro tip: yuav koj Parmesan cheese los ntawm cov khoom noj ntawm khw muag khoom noj (hla qhov khoom ua kom zoo) thiab grate los yog muab tso rau hauv tsev.
Zaub mov txawv nrog Parmesan Cheese
- Cub-Ci Cheese Crisps
- Nqaij qaib Parmesan
- Skillet Chicken Divan
5 - Rhubarb
Rhubarb yog siab hauv calcium - ib khob ntawm cov kua qaub ncaug muaj txog 350 milligrams ntawm calcium. Nws tseem yog qhov zoo ntawm cov vitamins A thiab C. Rhubarb yog cov calorie ntau ntau, tab sis feem ntau nws yuav tsum tau siav nrog qab zib uas ntxiv cov calories ntxiv.
Pro taub: ua noj koj cov roj hmab ua ntej thiab ntxiv qab zib tom qab - koj yuav tsis xav tau ntau ntau qab zib li ntawd.
6 - Daim duab
Figs muaj cov zaub mov thiab cov vitamins uas tseem ceeb rau kev mob hauv pob txha. Ib khob ntawm cov txiv hmab txiv ntoo uas muaj kua txiv hmab txiv ntoo muaj li ntawm 180 milligrams ntawm calcium, ntxiv rau qee cov vitamins C thiab vitamin K. Raw figs muaj tsawg hauv calorie ntau ntau thiab fiber ntau, yog li lawv zoo rau koj noj - ob peb cov txiv hmab txiv ntoo uas yuav muab tau rau koj txog 24 milligrams ntawm calcium.
Pro tip: yuav tau ntxiv cov txiv hmab txiv ntoo ua khoom noj txom ncauj, tab sis noj lawv tam sim ntawd - lawv tsis khaws ntev ntev.
7 - Spinach
Spinach yog ib qho zoo heev ntawm txhua yam kev pabcuam uas muaj peev xwm cog tau. Spinach zoo rau koj cov pob txha vim nws muaj calcium thiab vitamins A, C thiab K. Nws tseem qab, ntau yam thiab tsis muaj calories ces nws yeej yuav tsum yog ib feem ntawm txhua tus noj cov zaub mov.
Pro taub: siv cov nplooj zaub nplooj hauv koj cov qhaub cij thiab raws li koj cov zaub xam lav zaub ntsuab qhov chaw ntawm cov pob zeb dej qab zib .
Noj cov zaub mov txawv
8 - Cov Nyiaj Ntsuab
Cashews muaj tsawg tus calcium thiab vitamin K, tab sis ua li cas thiaj zoo rau koj cov pob txha yog magnesium thiab lwm yam minerals uas lawv muab, ntxiv rau qee cov zaub mov muaj protein ntau.
Pro taub: ua rau koj PB & Js nrog cashew butter es tsis txhob txiv laum huab xeeb.
9 - Kiwi Txiv Hmab Txiv Ntoo
Kiwi txiv hmab txiv ntoo yog qhov zoo rau koj cov pob txha vim lawv siab nyob hauv vitamin C, thiab lawv nyob hauv magnesium nplua nuj. Kiwi txiv hmab txiv ntoo tseem ntxiv ib co calcium thiab vitamins A thiab K rau koj txhua hnub kom tsawg. Lawv kuj yog deliciously qab zib tsis tau siab hauv calorie ntau ntau.
Pro hau: ntxiv sliced kiwi txiv hmab txiv ntoo mus rau ib qho kev pab ntawm yogurt.
10 - Nqaij ntses
Salmon yog nplua nuj nyob rau hauv cov vitamin D thiab omega-3 fatty acids uas koj cov pob txha xav kom nyob ruaj khov thiab noj qab nyob zoo, thiab nws kuj yog ib qho zoo heev ntawm cov protein. Txawm hais tias nws muaj nplua nuj nyob rau hauv cov rog zoo, ntses liab tsis siab hauv calorie ntau ntau.
Pro hau: kom cov ntses ntim kabmob ntawm tes kom ceev thiab yooj yim qhaub cij thiab zaub xam lav. Lawm yog tias koj ntses nrog pob txha vim nws nce koj cov calcium kom tsawg.
Txoj Kev Noj Qab Haus Huv Rau Txoj Kev Noj Qab Haus Huv
11 - Mis nyuj haus
Cov kua mis (thiab cov kua nquag) yog ib qho zoo ntawm cov kua protein thiab omega-3 fatty acids. Cov kua mis kuj yog feem ntau muaj zog nrog calcium thiab vitamin D, uas ua rau nws zoo dua rau koj cov pob txha.
Pro taub: zoo siab flavored kua mis tab sis saib tawm ntxiv rau calorie ntau ntxiv los ntawm qab zib - saib rau sib zog ntau hom.
12 - Pumpkin Seeds
Taub dag noob muaj ib co calcium thiab protein ntau, tab sis lawv yog ib qho zoo heev ntawm magnesium thiab omega-3 fatty acids. Lawv kuj muaj fiber ntau, yog li ntawd lawv ua ib qho khoom noj txom ncauj zoo lossis ntxiv rau cov khoom qab zib.
Pro taub: buy pumpkin noob uas twb tau shelled - lawv tau yooj yim dua noj.
13 - Txiv lws suav kua txiv
Cov kua txiv lws suav muaj ntau cov vitamins thiab minerals, xws li magnesium thiab vitamins A thiab C. Nws kuj muaj qee cov calcium thiab vitamin K. Fresh txiv lws suav zoo heev, tab sis, tab sis kua txiv lws suav tag nrho cov khoom noj ntawd.
Pro hau: nrhiav cov kua txiv lws suav tsawg tsawg thaum koj mus kav khw.
14 - Cov kua txob qab zib
Cov kua liab qab zib yog cov zoo rau koj cov pob txha vim lawv siab nyob rau hauv cov vitamins C thiab A. Lawv kuj muaj qee cov vitamin K. Lawv zoo rau feem ntau cov zaub mov noj vim lawv tsis tshua muaj calories thiab ib qhov zoo ntawm B vitamins thiab fiber .
Pro taub: Sim daj thiab txiv kab ntxwv qab zib kua txob rau me ntsis.
Noj qab haus huv Cov Khoom Noj Qab Haus Huv
15 - Pob Zeb
Kale yog ib qho khoom noj qab haus huv uas muaj feem xyuam rau npua thiab broccoli. Nws yog ib qho ntawm cov khoom noj uas muaj cov nplua nuj nyob hauv txhua hom tshuaj vitamin thiab mineral uas koj tuaj yeem xaiv tau. Kale zoo rau koj cov pob txha vim nws siab hauv calcium, thiab vitamins A, C, thiab K.
Pro hom: sim me nyuam ntxiv raws li nyias zaub ntsuab - nws yog ib qho me ntsis ntxiv kev sib tw dua li lub pob txha.
16 - Ntaus
Zoo li feem ntau cov zaub ntsuab, collards muaj vitamins thiab minerals. Cov phais yog cov siab hauv calcium, ntxiv rau lawv muaj ib qho zoo npaum li cas ntawm magnesium. Lawv kuj yog super-nplua nuj nyob rau hauv cov vitamins K thiab A, thiab lawv muab ib tug ncaj ncees tus nqi ntawm cov vitamin C.
Pro taub: collards tau siv nyob rau hauv qhov chaw ntawm spinach los yog lwm yam nyob rau hauv ntau recipes.
17 - Zaub pob Sprouts
Kuv yeej ntseeg tias cov zaub pob zaub pob zaub tsis zoo yog tsis zoo siab npaum li lawv yuav tsum, qhov no yog qhov kev txaj muag vim hais tias lawv nyob zoo li ntawd. Zaub pob tawg yog nplua nuj hauv calcium, magnesium, thiab vitamins A, C, thiab K.
Pro hau: muab cov nqaij nyoos ua zaub nyoos thiab siv rau hauv qhov chaw ntawm zaub qhwv hauv zaub xam lav thiab lo lus.
Kev Noj Qab Haus Huv Zoo Nrog Lub Pob Zeb Sprouts
18 - Brazil Ceev
Brazil ceev yog ib qho zoo heev ntawm calcium thiab protein, tab sis lawv yog ib qho chaw zoo tshaj hauv magnesium. Lawv kuj muaj zog nyob hauv lwm cov zaub mov uas zoo rau koj cov pob txha thiab. Lawv nyob nraum qis me ntsis hauv calorie ntau ntau - ib qho kev pabcuam rau cov txiv ntseej muaj ze li ntawm 200 calories.
Pro hau: noj ob peb Brazil nuts nrog cov kua los yog pear rau noj qab haus huv yav tav su.
19 - Pob zeb
Cov plhaub taum mog tsis yog ib yam dab tsi uas koj yuav noj hauv cov nqi ntau vim tias nws muaj calorie ntau ntau, tab sis ib tug tablespoon ntawm zib suab thaj yog zoo heev ntawm calcium thiab ib qho chaw zoo tshaj hauv magnesium. Yog li ntawd raws li deb li tej zaum sweeteners mus, molasses tej zaum yuav xaiv zoo meej.
Pro hom: sim cov zib suab thaj ntawm thaj chaw qab zib.
20 - Walnuts
Walnuts yog ib qhov zoo ntawm cov poov tshuaj, protein, thiab magnesium. Lawv kuj yog ib qhov zoo ntawm cov roj omega-3 tseem ceeb heev. Zoo li txhua tus txiv ntseej, lawv nyob hauv qaug zog hauv calorie ntau ntau, tab sis lawv txaus siab ces noj mov me me ntawm cov txiv hmab txiv ntoo nyob rau yav tav su tuaj yeem koj mus txog thaum noj hmo.
Pro hau: kom koj cov walnuts hauv lub tub yees, los yog lub taub yees txias, los tiv thaiv cov rog hauv lub ceev.
Zaub mov txawv nrog Walnuts
- Txiv tsawb, Blueberry, thiab Walnut Spelled Mov ci
- Walnuts zaub mov txawv rau koj lub paj hlwb thiab lub plawv mob
- 5 Txoj Kev Lom Zem Muab Pab Rau Txoj Kev Thaj Av
21 - Cheddar Cheese
Cheese feem ntau yog ib qho zoo hauv cov calcium thiab protein, tab sis nws tseem muaj roj thiab calorie ntau ces koj yuav tsum tau saib xyuas koj qhov kev siv ntau ntau. Ib daim ntawm cheddar cheese muaj txog 200 milligrams ntawm calcium. Nws kuj muaj qee cov vitamin A thiab me ntsis magnesium.
Pro hau: ib ounce ntawm cheddar cheese yog hais txog qhov loj ntawm ob lub dominoes.
22 - Beet Zaub
Liab beets muaj qab thiab zoo rau koj, tab sis koj puas paub tias koj noj tau cov zaub ntsuab zoo li? Beet zaub ntsuab yog siab hauv ntau cov vitamins thiab minerals. Lawv siab heev hauv calcium thiab magnesium, ntxiv rau lawv tau txais ntau cov vitamins A thiab C, yog li lawv yog ib qho kev xaiv zoo heev rau cov pob txha kev noj qab haus huv.
Pro taub: yuav tag nrho cov qos yaj ywm tshiab tsis txhob khov los yog kaus poom - txuag cov zaub ntsuab thiab ua hauj lwm rau lawv ua ib sab phaj.
23 - Yogurt
Kua mis nyuj yog muaj calcium thiab protein ntau. Qhov tseeb, ib khob khob yogurt muaj txog 450 milligrams ntawm calcium thiab tshaj 12 grams ntawm cov protein. Kua mis nyeem qaub tuaj yeem muaj ntau yam flavors thiaj li saib xyuas rau hom uas muaj calorie ntau los ntawm tag nrho cov ntxiv qab zib.
Pro taub: muab dawb los yog Greek yogurt nrog pecans, txiv pos, thiab zib ntab.
24 - Asparagus
Asparagus yog siab hauv calcium thiab siab hauv magnesium. Nws yog ib qho tseem ceeb ntawm cov vitamins A, K thiab C. Nws kuj yog ib qhov chaw zoo ntawm cov txiv ntshiab dawb thiab muaj tsawg kawg hauv calorie ntau ntau. Qhov tseeb, ib khob ntawm asparagus muaj li 40 calorie ntau ntau.
Pro hau: xaiv me me vim hais tias lawv muaj ntau dua kev loj dua cov hmuv loj.
Kev Noj Qab Nyob Zoo Asparagus
25 - Artichokes
Artichokes muaj qee cov calcium, tab sis lawv muaj ntau dua magnesium. Lawv kuj yog ib qhov chaw zoo tshaj plaws ntawm vitamin C. Artichokes kuj muaj fiber ntau thiab tsawg dua hauv calorie, yog li tsim nyog rau feem ntau yam khoom noj.
Pro hau: kom cov kaus poom nyob hauv tes thiab ntxiv rau cov kua los yog cov kua ntsw.
Cov chaw
American Academy ntawm Cov Neeg Phais Orthopedic. "Calcium, khoom noj khoom haus, thiab pob txha Health." http://orthoinfo.aaos.org/topic.cfm?topic=A00317.
Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Ua Liaj Teb, Lub Tebchaws Das Qhia Database rau Standard Reference 28. https://ndb.nal.usda.gov/ndb/search.