Calcium Sources uas Tsis Txhob Tsum Noj

1 - 15 Calcium Cov Khoom Uas Tsis Txhob Cuav

Calcium yog qhov tseem ceeb rau cov pob txha noj qab haus huv, tab sis nws ua ntau yam ntxiv. Calcium uas yuav tsum tau siv rau cov leeg ib txwm muaj zog thiab paj hlwb thiab koj cov ntshav yuav xauv kom zoo. Calcium deficiency yog xov xwm tsis zoo vim tias nws tuaj yeem ua rau mob osteoporosis lossis osteopenia.

Lub koom haum ntawm cov tshuaj pom zoo kom cov neeg laus tau txais 1,000 ntawm 1,200 milligrams ntawm calcium txhua hnub raws hnub nyoog.

Cov mis nyuj thiab lwm cov khoom siv mis nyuj yog paub zoo txog lawv cov ntsiab lus calcium - yog vim li cas lawv tsim ib pawg noj tag nrho - Lub Chaw Haujlwm Saib Xyuas Kev Ua Qoob Loo Tebchaws Asmesliskas hais tias cov laus yuav tsum tau txais peb khob khob cij khoom noj txhua hnub.

Tab sis tsis yog txhua leej txhua tus muaj peev xwm haus cov khoom siv mis los yog tsuas yog xaiv tsis noj los yog haus dej cawv khoom. Puas yog tsis zoo rau cov kua haus yuav ua rau koj tsis muaj kab mob calcium txaus? Tej zaum, tab sis tsis yog tias koj tsis nyiam cov khoom noj uas tsis yog khoom noj uas muaj siab hauv calcium los yog khov kho nrog rau qhov no tseem ceeb heev. Tig tawm hauv slideshow mus saib 15 ntawm kuv nyiam cov khoom noj uas muaj kua nplua nuj, cov khoom noj tsis muaj nyom.

2 - Soy, Mov, thiab Nut Mis

Cow's milk alternatives yog fortified nrog cov calcium thiab vitamin D, yog li lawv muab ntau ntau ntawm koj cov calcium kom tsawg txhua hnub. Cov mis nyuj no tuaj yeem muaj ntau yam flavors xws li, dawb, vanilla, thiab chocolate, ntxiv rau muaj 'coffee creamers' nrog cov khoom no.

3 - Nqaij Kua Txiv Kuaj Cov Txiv Kab Ntxaug

Txiv kab ntxwv kua txiv twb yog ib qho zoo heev ntawm cov vitamin C thiab potassium thiab ntxiv calcium ua rau nws ntau heev. Ib 8-ounce kev pabcuam kua txiv kabmob kua txiv hmab txiv ntoo muaj peev xwm muab tau rau koj txog li 35 feem pua ​​ntawm koj cov tshuaj calcium uas koj xav tau. Xyuas kom daim ntawv qhia tias cov kua txiv tau ntxiv calcium (cov ntsiab lus ntxiv yog tias nws tseem muaj vitamin D).

4 - Tofu

Tofu yog tsim los ntawm soy. Nws yog siv ntau tshaj plaws nyob rau hauv qhov chaw ntawm cov nqaij nyob rau hauv do fry los yog curry dishes. Tofu yog ib qho zoo heev ntawm cov calcium uas ntev li nws tau npaj nrog calcium sulfate - ib nrab ib khob yuav muab tau ib nrab ntawm koj cov tshuaj calcium txhua hnub. Nco ntsoov saib daim ntawv lo rau taum paj nrog calcium uas - nws tseem yog ib qhov chaw muaj protein ntau thiab lwm cov zaub mov tseem ceeb.

5 - Pob Zeb

Kale yog ib qho ntawm cov superfoods uas zoo nkaus li muaj siab nyob rau hauv txhua yam kev pabcuam koj xav tau tshwj tsis yog rau cov vitamin B-12. Ib lub khob ntawm lwm cov khoom noj yog txaus kom txaus siab rau kaum feem pua ​​ntawm koj cov tshuaj calcium txhua hnub. Nws tseem qis nyob rau hauv calories - txog peb caug lossis li. Kuv xav tias tej zaum tej zaum yuav zoo tag nrho.

6 - Bok Choi

Tag nrho cov zaub ntsuab hauv cov nplooj ntsuab yog cov calcium thiab cov nqaij npuas , (kuj paub Suav Cabbage, los yog ke choi) yog tsis muaj qhov tshwj xeeb. Ib khob ntawm cov roj hmab siav tau muaj txog 150 milligrams ntawm calcium - li 15 feem pua ​​ntawm koj txhua hnub.

7 - Almonds

Almonds ua cov khoom noj txom ncauj zoo los yog noj ntxiv rau ib qho zaub xam lav los yog sab phlu. Ib ounce ntawm almonds (li ntawm 23 ntawm lawv) muaj li ntawm 100 milligrams ntawm calcium. Lawv kuj muaj cov nplua nuj nyob hauv magnesium, manganese, thiab vitamin E, ntxiv rau lawv muaj ntau yam zoo rau lub cev.

8 - Zaub pob

Broccoli yog ib qho tseem ceeb heev cog qoob loo ntawm calcium. Ib khob khob noom cookie yuav muab txog tsib feem pua ​​ntawm koj qhov kev xav tau txhua hnub, ntxiv rau nws cov nplua nuj feem ntau cov vitamins thiab minerals, ntxiv fiber ntau thiab antioxidants. Tsim nyog pab thib ob.

9 - Quav Ntsuab

Cov nplai caj yog cov calcium uas siab heev. Qhov tseeb, ib khob ntawm cov zaub ntsuab qhib cov khoom ib nrab ntawm ib qho ntawm txhua hnub uas koj xav tau. Collard zaub ntsuab tseem muaj nyob hauv ntau cov zaub mov, B vitamins, vitamin A thiab fiber.

10 - Rhubarb

Rhubarb yog ib qho uas muaj calcium uas tangy. Nws tseem muaj vitamin C, potassium thiab fiber ntau. Nws yog zaum dhau los noj zaub mov tsis muaj suab thaj, tab sis ib khob ntawm rhubarb daim muaj txog 10 feem pua ​​ntawm koj cov tshuaj calcium uas koj xav tau.

11 - Spinach

Spinach yog loaded nrog cov as-ham nrog rau hlau, calcium, vitamin C thiab fiber, thiab feem ntau lwm cov vitamins thiab minerals. Ib khob ntawm cov zaub mov siav muaj 25 feem pua ​​ntawm koj cov tshuaj calcium txhua hnub. Nyoo spinach zoo heev, tab sis ua noj cov spinach tiag concentrates cov as-ham.

12 - Rog Taum

Cov taum rog yog rog zoo heev ntawm cov calcium uas tsis yog khoom noj khoom haus. Ib lub khob ntawm cov rog xoom xaj muaj 125 milligrams rau ze li ntawm 15 feem pua ​​ntawm koj qhov kev ua txhua hnub. Lawv nyob nraum kuj muaj fiber ntau thiab manganese.

13 - Swiss Chard

Swiss chard yog siab hauv calcium. Ib lub khob ntawm chard Swiss yuav them 10 feem pua ​​ntawm koj txhua hnub uas yuav tsum tau cov calcium. Chard yog tseem muaj fiber, vitamins A thiab C, thiab potassium thiab ntau cov zaub mov. Nws tseem yog ib qho kev xaiv zoo tshaj plaws rau kev dieting - tias ib khob ntawm chard no tsuas muaj 35 calorie ntau ntau.

14 - Stewed txiv lws suav

Stewed txiv lws suav yog ib qho zoo heev ntawm calcium. Cov txiv lws suav tshiab muaj qee cov calcium uas zoo li, tab sis cov txheej txheem ua zaub mov yeej ua rau cov zaub mov thiab cov khob ib khob khoom noj txog 10 feem pua ​​ntawm koj cov calcium txhua hnub. Lawv yog cov siab nyob rau hauv cov potassium thiab hlau, ntxiv rau lawv nyob hauv cov vitamins A thiab C.

15 - Pinto taum

Legumes, feem ntau, yog cov tshuaj calcium uas zoo, thiab ib khob ntawm pinto taum yuav muab koj li txog yim feem pua ​​ntawm koj cov tshuaj calcium txhua hnub. Lawv kuj yog cov manganese thiab fiber ntau, ntxiv rau cov vitamin C. Cov taum dub thiab xaum taum yog qhov chaw zoo - ib khob ntawm cov noob taum muaj txog tsib feem pua ​​ntawm ib hnub calcium uas xav tau.

16 - Brazil Ceev

Brazil ceev yog qhov zoo tshaj plaws hu ua ib qho tseem ceeb ntawm selenium, tab sis lawv kuj yog ib qho zoo heev ntawm cov calcium. Rau cov ntsej muag Brazil muaj li ntawm 50 milligrams thiab npaj txog tsib feem pua ​​ntawm koj qhov kev xav tau txhua hnub. Lawv kuj nyob hauv magnesium thiab noj qab haus huv yam muaj zog.

17 - Kuv Tau Ua Dab Tsi?

Nyob rau hauv cov ntaub ntawv koj xav tau ib daim ntawv - ntawm no yog ib daim ntawv teev cov non-cov khoom noj uas tsis yog khoom noj khoom haus zoo nkauj tshwj xeeb:

1. Soy, Mov thiab Nut Mis
2. Calcium-Pluag Kua Txiv Kua Txiv
3. Tofu
4. Kale
5. Bok Choi
6. Almonds
7. Broccoli
8. Collard Zaub
9. Rhubarb
10. Spinach
11. Rog Taum
12. Swiss Chard
13. Stewed txiv lws suav
14. Pinto taum
15. Brazil Ceev

_{Qhov chaw:}

_{Lub koom haum ntawm Medicine ntawm National Academies. "Kev Noj Haus Cov Kev Noj Haus: Cov Ntawv Qhia Tseem Ceeb Kom Tau Zoo Dua."}

_{National Institutes of Health Office of Dietary Pab. "Calcium Dietary Supplement Fact Sheet." http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/.}

> Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Ua Kev Pab Cuam Tshaj Teb Cov Ntaub Ntawv Nto Heev rau Kev Siv. "Cov Ntaub Ntawv Qhia Txog: 16043, Taum, pinto, noob hnav, ua noj, hau, tsis ntsev." http://ndb.nal.usda.gov/ndb/foods/show/4757.

_{Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Lub Tebchaws Kev Tshawb Nrhiav Kev Pabcuam Tebchaws Asmeskas Cov Ntaub Ntawv Nthuav Qhia rau Kev Siv Lus 28. https://ndb.nal.usda.gov/ndb/search/a>.}