Noj qab haus huv cov hniav, muaj zog cov rau tes, cov plaub hau ntev thiab tsis muaj pob txha kab mob yog cov cim tseem ceeb ntawm lub cev cov calcium kom tsawg. Nyeg, qhov tsis tu ncua ntawm cov pob zeb no ua rau muaj mob loj heev. Nws muaj pov thawj tias cov calcium deficiency muaj ib qho tsis zoo ntawm cov pob txha, tab sis kuj rau ntawm lub hlwb, endocrine thiab lub plawv. Zoo hmoo, mus ua kom sib txawv ntawm cov pob zeb no yog yooj yim nrog kev pab los ntawm kev noj zaub mov kom zoo. Peb muab koj saum toj-7 cov khoom uas muaj calcium uas loj.
Cov dej ntws, cheese tsev ...
Nyob rau hauv honour thawj qhov chaw - khoom noj khoom haus. Peb txhua tus los ntawm thaum yau paub hais tias koj xav tau haus mis nyuj, vim hais tias nws muaj ntau ntawm calcium, uas yog tsim nyog rau pob txha kev loj hlob. Tab sis, nws hloov tawm, mis nyuj yog deb ntawm cov ntaub ntawv tuav ntawm tus nqi ntawm Ca ntawm cov me nyuam hauv ob peb xyoos. Qhov tseem ceeb tshaj plaws yuav khav tau cov cheese - txog 1000 mg ib 100 grams ntawm cov khoom. Rau kev sib piv, qhov no yog hnub rau txhua tus neeg laus.
Rau qhov kev ceeb toom! Cov me nyuam hnub nyoog qis dua 8 xyoo yuav tsum tau 800 mg ntawm Ca, thiab txij li 9 mus rau 18 - 1,300 mg. Tab sis feem ntau cov calcium uas tsim nyog rau cov poj niam cev xeeb tub - li ntawm 2000 mg rau ib hnub twg.
Tsis tas li ntawd, vim cov ntsiab lus ntawm lactose nyob rau hauv cov khoom noj siv mis, calcium yog absorbed sai thiab zoo dua. Lwm cov taw tes tseem ceeb: qhov txo cov roj rog ntawm "mis", ntau dua cov ntsiab lus ntawm Ca rau nws.
Cov neeg tuav daim ntawv teev cov khoom haum
Lwm tus tau zoo nyob rau hauv cov nyiaj calcium hauv nws muaj pes tsawg leeg tau hu ua cov noob ntawm poppy thiab sesame. Nyob rau hauv 100 grams poppy, yuav luag 1500 mg ntawm Ca, thiab nyob rau hauv sesame - 975 mg. Ntawm qhov thib ob qhov chaw ntawm peb cov neeg tsim kho saum toj no, cov txuj ci tseem ceeb-cov noob no tsuas yog vim lawv muaj kev nyuaj ua kom paub cov khoom noj txhua hnub. Tab sis lawv tuaj yeem dhau los ua ib qho txiaj ntsim ntawm cov tshuaj calcium thaum noj zaub mov los yog nruj yoo mov.
Tag nrho cov neeg txheeb ze
Cov nplej no siv qhov chaw thib peb hauv peb daim ntawv teev npe. Muaj tseeb, tsis yog txhua hom khoom nplej tau khav ntawm tus nqi siab ntawm Ca. Feem ntau ntawm nws yog muaj nyob rau hauv bran - txog 900 mg ib 100 grams. Tu siab, tsis muaj calcium nyob rau hauv hmoov ntawm lub siab tshaj plaws, thiab thiaj li muab preference rau tag nrho grain khob cij thiab wholemeal hmoov.
Ntsuas taub hau
Yog tias koj xav hnov qab txog cov qaug tshuaj calcium tsawg ib zaug thiab rau txhua tus, ces yuav tsum nkag rau hauv koj cov khoom noj txhua hnub. Xum yog muab rau almonds, nyob rau hauv uas calcium yog feem ntau - 260 mg. Brazilian ceev, cashews, walnuts thiab cedar ceev yog zoo rau koj cov zaub mov thiab lwm yam vitamins thiab minerals. Lawv yog cov nplua nuj nyob hauv magnesium, phosphorus, potassium, hlau. Tsis tas li ntawd, lub siab rog cov ntsiab lus ntawm neeg rau yeej txhawb nqa zoo dua ntawm poov hlau.
Ntsuab Healer
Cov zaub ntsuab thiab tshuaj ntsuab yog lwm qhov chaw zoo uas yooj yim digestible Ca. Tshwj xeeb tshaj yog ib tug ntau poov hlau yog hauv cov nplooj ntawm lettuce thiab dandelion, dill, basil, spinach, parsley. Thiab nyob rau hauv lub yav tas, nws ntau yog siab tshaj, piv txwv li, nyob rau hauv cov mis - 245 mg.
Rau qhov kev ceeb toom! Cov roj zaub zoo thiab cov roj tsawg yog qhia ua kom zoo dua ntawm cov calcium. Yog li, muab qhov kev xaiv no rau cov khoom qab zib no refueling.
Cabbage tsis tshwm sim ntau
Tom ntej no cov khoom, uas muaj poov hlau nyob rau hauv loj qhov ntau - cabbage. Nws yog qhov tseem ceeb tshaj tias qis heev ntawm Ca yog cov cwj pwm yuav luag txhua yam ntawm no cov zaub. Tshwj xeeb tshaj yog tseem ceeb yog Peking thiab cauliflower, broccoli. Tab sis kuj peb cov haiv neeg belochoknaya kev zoo nkauj los ntawm tus nqi ntawm calcium yog suab tsis zoo rau lawv. Yog li, tsis txhob tsis lees koj tus kheej sauerkraut nyiam lub caij ntuj no, thaum lub cev tshwj xeeb tshaj yog xav tau cov vitamin C thiab Ca.
Pab soybean
Txhua tus neeg tsis noj nqaij paub txog cov txiaj ntsig ntawm kua los. Nws yog nyob rau hauv tsis muaj cov khoom noj nyob rau hauv kev noj haus uas nws replenishes qhov tsim nyog npaum li ntawm protein, uas yog tsis inferior nyob rau hauv zoo rau nws analogues ntawm tsiaj keeb kwm. Tsis tas li ntawd, soybeans muaj nplua nuj nyob rau hauv cov vitamins thiab minerals, nrog rau cov calcium. Tshwj xeeb tshaj plaws theem ntawm Ca nyob rau hauv soy cheese - tofu. Tab sis lub ntsiab kom zoo dua ntawm cov khoom soy yog tias lawv muaj ntau cov vitamin D, tsis muaj cov calcium uas tsuas yog tsis tau digested.