Magwero 10 Opambana a Calcium

Zamkati

• 1. Zakudya za Soy
• 2. Nyemba, nandolo, ndi mphodza
• 3. Mtedza Wina
• 4. Mbewu
• 5. Mbewu zina
• 6. Zomera Zam'madzi
• 7. Masamba ena ndi masamba a masamba
• 8. Zipatso Zina
• 9. Zakudya ndi Zakumwa Zolimba
• 10. Blackstrap Molasses
• Mfundo yofunika

Calcium imakhala ndi maudindo ofunikira mthupi lanu.

Ndizodziwika bwino chifukwa chotha kumanga ndikusamalira mafupa anu. Komabe, mcherewu ndiofunikanso pakuchepetsa minofu, kuthamanga kwa magazi, kufalikira kwamitsempha, komanso magazi kuundana (1).

Reference Daily Intake (RDI) ndi 1,000 mg patsiku kwa akulu. Izi zimawombera mpaka 1,200 mg kwa iwo azaka zopitilira 50, komanso kwa 1,300 ya ana azaka 4-18.

Komabe, anthu ambiri sakwaniritsa malangizowa. Izi zimaphatikizapo ambiri omwe amapewa kudya zopangidwa ndi nyama ndi mkaka - ngakhale zakudya zambiri zamasamba zimakhala ndi mchere (,,).

Nawa zakudya zabwino kwambiri za vegan zomwe zili ndi calcium yambiri.

1. Zakudya za Soy

Soya mwachilengedwe amakhala ndi calcium yambiri.

Chikho chimodzi (175 magalamu) a nyemba zophika chimapereka 18.5% ya RDI, pomwe kuchuluka kwa soya wosakhwima - wotchedwa edamame - amapereka pafupifupi 27.6% ().

Zakudya zopangidwa kuchokera ku nyemba za soya, monga tofu, tempeh, ndi natto, zimakhalanso ndi mchere. Tofu wopangidwa ndi calcium phosphate amakhala ndi 350 mg pa ma ola 3.5 (100 magalamu).

Tempeh ndi natto - zopangidwa kuchokera ku nyemba zopangira soya - zimaperekanso ndalama zambiri. Template imodzi (3.5-gramu) imodzi ya tempeh imakhudza pafupifupi 11% ya RDI, pomwe natto imapereka ndalama zowirikiza kawiri ().

Zakudya zopangidwa ndi soya zocheperako ndizomwe zimayambitsa ma fiber, mavitamini, ndi mchere. Kuphatikiza apo, ndi chimodzi mwazakudya zachilendo zomwe zimawerengedwa kuti ndi zomanga thupi.

Ndi chifukwa - ngakhale zakudya zambiri zamasamba zili zochepa mwa amino acid asanu ndi anayi ofunikira - soya amapereka zabwino zonse.

Nyemba za soya ndi zakudya zopangidwa ndi soya ndizochokera ku calcium. Amaperekanso mapuloteni, fiber, ndi mavitamini ndi michere yambiri.

2. Nyemba, nandolo, ndi mphodza

Kuphatikiza pa kulemera kwa fiber ndi mapuloteni, nyemba ndi mphodza ndizochokera ku calcium.

Mitundu yomwe imapereka mchere wochuluka kwambiri pa chikho chophika (pafupifupi 175 magalamu) ndi awa ():

• Nyemba zamapiko (goa): 26% ya RDI
• nyemba zoyera: 13% ya RDI
• nyemba zamadzi: 13% ya RDI
• nyemba zakuda: 11% ya RDI
• nsawawa: 9% ya RDI
• nyemba za impso: 7% ya RDI
• mphodza: 4% ya RDI

Komanso, nyemba ndi mphodza zimakonda kukhala ndi michere yambiri, kuphatikizapo chitsulo, zinc, potaziyamu, magnesium, ndi folate. Komabe, zilinso ndi mankhwala osakaniza ndi mavitamini monga phytates ndi lectins, omwe amachepetsa mphamvu ya thupi lanu kuyamwa zakudya zina ().

Kuviika, kuphukira, ndi kuthira nyemba ndi mphodza kumachepetsa kuchuluka kwa zinthu zopanda mafuta, kuzipangitsa kuti zizikhala zosavuta (6,, 8).

Kuphatikiza apo, zakudya zomwe zili ndi nyemba zambiri, nandolo, ndi mphodza zimatsitsa cholesterol choipa cha LDL (choipa), ndikuchepetsa chiopsezo chanu cha matenda ngati matenda a shuga a mtundu wachiwiri, matenda amtima, komanso kufa msanga (,,).

Nyemba, nandolo, ndi mphodza zimakhala ndi calcium yokwanira ndipo ndizopatsa mphamvu kwambiri zomanga thupi ndi michere. Kuviviika, kuziphukira, kapena kuzisakaniza kumawonjezera kuyamwa kwa michere.

3. Mtedza Wina

Mtedza wonse umakhala ndi calcium yaying'ono, koma maamondi amakhala olemera kwambiri - amapereka 97 mg pa 1/4 chikho (35 magalamu), kapena pafupifupi 10% ya RDI ().

Mtedza wa ku Brazil ndi wachiwiri kwa maamondi, omwe amapereka 6% ya RDI pa chikho cha 1/4 (35 magalamu) pomwe ma walnuts, pistachios, mtedza, ndi mtedza wa macadamia zimapereka pakati pa 2-3% ya RDI chimodzimodzi.

Mtedza ulinso magwero abwino a fiber, mafuta athanzi, ndi mapuloteni. Kuphatikiza apo, ali ndi ma antioxidants ambiri ndipo amakhala ndi mavitamini B ambiri, magnesium, mkuwa, potaziyamu, ndi selenium, komanso mavitamini E ndi K.

Kudya mtedza pafupipafupi kungakuthandizeni kuti muchepetse thupi, muchepetse kuthamanga kwa magazi, komanso kuchepetsa ziwopsezo zamatenda amadzimadzi, monga mtundu wa 2 shuga ndi matenda amtima (,).

Mtedza ndi gwero labwino la calcium. Kotala limodzi la kotala (35 magalamu) limakuthandizani kukumana pakati pa 2-10% ya RDI, kutengera mtundu wa nati.

4. Mbewu

Mbewu ndi mabotolo awo amakhalanso ndi calcium yabwino, koma kuchuluka kwake komwe kumatengera kutengera mitundu.

Tahini - batala wopangidwa ndi nthangala za zitsamba - mumakhala wochuluka kwambiri, wopereka 130 mg pa supuni 2 (30 ml) - kapena 13% ya RDI. Poyerekeza, kuchuluka komweko (20 magalamu) a nthangala za zitsamba kumangopereka 2% ya RDI ().

Mbeu za Chia ndi fulakesi zilinso ndi ndalama zabwino, zomwe zimapereka pafupifupi 5-6% ya RDI pa supuni 2 (20-25 magalamu).

Monga mtedza, mbewu zimapereka ulusi, mapuloteni, mafuta athanzi, mavitamini, michere, ndi mankhwala opindulitsa. Kuphatikiza apo, amalumikizidwa ndi maubwino azaumoyo, monga kuchepa kwa kutupa, kuchuluka kwa shuga m'magazi, komanso ziwopsezo zamatenda amtima (,,,).

Mitundu ina ya njere kapena mabotolo awo amatha kupereka 13% ya RDI ya calcium. Monga mtedza, mbewu zimakhalanso ndi mafuta athanzi, mapuloteni, ndi fiber. Komanso, amateteza ku matenda osiyanasiyana.

5. Mbewu zina

Mbewu sizimaganiziridwa ngati gwero la calcium. Komabe, mitundu ina imakhala ndi mchere wambiri.

Mwachitsanzo, amaranth ndi teff - mbewu ziwiri zakale zopanda gilateni - zimapereka pafupifupi 12% ya RDI pa chikho chophika (250 magalamu) ().

Zonsezi ndizolemera kwambiri ndipo zimatha kuphatikizidwa muzakudya zosiyanasiyana.

Teff itha kupangidwa kukhala phala kapena kuwonjezeredwa ku chili, pomwe amaranth imalowetsamo mpunga kapena msuwani chosavuta. Zonsezi zimatha kukhala ufa ndikugwiritsa ntchito kukhwima msuzi ndi msuzi.

Mbewu zina zimapereka calcium yambiri. Mwachitsanzo, amaranth ndi teff pack mozungulira 12-15% ya RDI. Amakhalanso ndi fiber ndipo amatha kuphatikizidwa muzakudya zosiyanasiyana.

6. Zomera Zam'madzi

Kuonjezeranso zakudya zam'madzi pazakudya zanu ndi njira inanso yowonjezeretsa kudya kwa calcium.

Wakame - mitundu yosiyanasiyana yomwe amadya yaiwisi - imapereka pafupifupi 126 mg, kapena 12% ya RDI pa chikho (80 magalamu). Mutha kuzipeza m'misika yayikulu yaku Asia kapena m'malesitilanti a sushi ().

Kelp, yomwe imatha kudyedwa yaiwisi kapena youma, ndi njira ina yotchuka. Chikho chimodzi (80 magalamu) a kelp yaiwisi - yomwe mungawonjezere ku saladi ndi mbale zazikulu - imapereka pafupifupi 14% ya RDI. Ziphuphu zouma zitha kugwiritsidwanso ntchito monga zokometsera.

Izi zati, udzu wam'madzi amathanso kukhala ndi zitsulo zolemera zambiri. Mitundu ina, monga kelp, imatha kukhala ndi ayodini wochuluka kwambiri pagawo lililonse (,).

Ngakhale ayodini amafunikira kuti ntchito yanu ya chithokomiro igwire bwino ntchito, kumwa kwambiri kungakhale kovulaza. Pazifukwa izi, udzu wam'madzi sikuyenera kudyedwa nthawi zambiri kapena zochuluka (,,).

Mitundu ina yamchere yamchere imakhala ndi calcium yambiri. Komabe, zamoyo zina zam'madzi zimatha kukhala ndi zitsulo zolemera komanso ayodini wambiri - zonse zomwe zimatha kukhala ndi zovuta m'thupi.

7. Masamba ena ndi masamba a masamba

Zomera zina - makamaka zowawa monga masamba obiriwira ndi masamba a cruciferous - zimakhala ndi calcium ().

Mwachitsanzo, sipinachi, bok choy, komanso turnip, mpiru, ndi masamba a collard zimapereka 84-142 mg pa chikho chimodzi chophika (70-95 magalamu, kutengera mitundu) - kapena 8-14% ya RDI ( ).

Zomera zina zokhala ndi calcium yambiri zimaphatikizapo okra, kale, kabichi, broccoli, ndi masamba a Brussels. Izi zimapereka pafupifupi 3-6% ya RDI pa 1/2 chikho chophika (60-80 magalamu).

Izi zati, masamba amakhalanso ndi mitundu yosiyanasiyana yazakudya, monga oxalates. Ma oxalates amatha kulumikizana ndi calcium m'matumbo mwanu, zomwe zimapangitsa kuti thupi lanu likhale lolemetsa kwambiri ().

Kafukufuku akuwonetsa kuti thupi lanu limangoyamwa pafupifupi 5% ya calcium yomwe imapezeka m'masamba ena a oxalate ().

Ichi ndichifukwa chake masamba osakwanira komanso osakwanira ngati ma oxalate monga masamba a turnip, broccoli, ndi kale amawerengedwa kuti ndi magwero abwino kuposa ndiwo zamasamba apamwamba, monga sipinachi, masamba a beet, ndi Swiss chard ().

Kutentha ndi njira imodzi yochepetsera kuchuluka kwa oxalate ndi 30-87%. Chosangalatsa ndichakuti, chikuwoneka ngati chothandiza kuposa kuwotcha kapena kuphika ().

Masamba otsika komanso apakatikati, monga masamba a turnip, broccoli, ndi kale, ndi gwero la calcium yomwe thupi lanu limatha kuyamwa mosavuta. Kuwotcha kumalimbitsa kuyamwa.

8. Zipatso Zina

Zipatso zina zimakhala ndi calcium yambiri.

Mwachitsanzo, nkhuyu zosaphika zimapereka 18 mg - kapena pafupifupi 2% ya RDI - mkuyu uliwonse. Nkhuyu zouma zimapereka pang'ono pang'ono mozungulira 13 mg pa mkuyu ().

Malalanje ndi zipatso zina zamtundu wa calcium. Amakhala mozungulira 48-65 mg, kapena 5-7% ya RDI pa zipatso zapakatikati, kutengera mitundu.

Blackcurrants, mabulosi akuda, ndi raspberries azungulira mndandandawu.

Blackcurrants imanyamula pafupifupi 65 mg ya calcium pa chikho (110 magalamu) - kapena pafupifupi 7% ya RDI - pomwe mabulosi akuda ndi raspberries amakupatsirani 32-44 mg pa chikho (145 magalamu ndi 125 magalamu, motsatana).

Kuphatikiza pa calcium, zipatsozi zimaperekanso michere yambiri, vitamini C, ndi mavitamini ndi michere yambiri.

Nkhuyu, malalanje, blackcurrants, ndi mabulosi akuda ayenera kuwonjezera pazakudya zanu. Ndi zipatso zokhala ndi calcium yokwanira yosavuta kuyamwa.

9. Zakudya ndi Zakumwa Zolimba

Zakudya ndi zakumwa zina zimawonjezeredwa ndi calcium panthawi yopanga. Ndi njira ina yabwino yowonjezeramo mchere pachakudya chanu.

Zakudya zolimbikitsidwa ndi calcium zimaphatikizapo ma yogurts azomera ndi mitundu ina yambewu. Ufa ndi chimanga nthawi zina zimapindulitsanso mcherewu, ndichifukwa chake zinthu zina zophika kuphatikiza mikate, ma crackers, kapena ma tortilla amakhala ndi zochuluka.

Zakumwa zolimbitsa thupi, monga milk yazomera ndi msuzi wa lalanje, zimathanso kuwonjezera calcium yambiri pazakudya zanu.

Mwachitsanzo, chikho chimodzi (240 ml) cha mkaka wolimidwa wolimba, mosatengera mtundu wake, umapereka pafupifupi 30% ya RDI - kapena 300 mg ya calcium yokwanira kwambiri. Kumbali inayi, chikho chimodzi (240 ml) cha madzi a lalanje wokhala ndi mipanda yolimba nthawi zambiri chimakwirira mpaka 50% ya zofunika zanu zatsiku ndi tsiku (,).

Makamaka, mkaka wa soya ndi njira yabwino kwambiri kuposa mkaka wa ng'ombe, popeza uli ndi mapuloteni ofanana - kapena magalamu 7 pa chikho (240 ml).

Ingokumbukirani kuti sizitsamba zonse zamatchire zomwe zimakhala zolimba, choncho yang'anani chizindikirocho musanagule.

Zakudya ndi zakumwa zolimbikitsidwa ndi calcium zimaphatikizira mkaka wamafuta ndi ma yogurts, ufa, chimanga, msuzi wa lalanje, ndi mitundu ina yambewu. Ndibwino kuti muwone chizindikirocho kuti muwone kuchuluka kwa chakudya chilichonse.

10. Blackstrap Molasses

Blackstrap molasses ndi otsekemera ndi nkhonya yathanzi.

Amapangidwa ndi nzimbe zomwe zaphikidwa katatu. Mosiyana ndi shuga, imakhala ndi mavitamini ndi michere yambiri, kuphatikiza 179 mg ya calcium - kapena 18% ya RDI - supuni (15 ml).

Zakudya zomwe zili mu supuni imodzi (15 ml) ya blackstrap molasses zimathandizanso kuphimba pafupifupi 5-15% yazomwe mumafunikira tsiku ndi tsiku pazitsulo, selenium, vitamini B6, magnesium, ndi manganese ().

Izi zati, ma blackstrap molasses amakhalabe ndi shuga wambiri, chifukwa chake muyenera kudya pang'ono.

Blackstrap molasses imakhala ndi shuga wambiri komanso imakhala ndi mavitamini ndi michere yosiyanasiyana. Supuni imodzi (15 ml) imakhudza pafupifupi 18% ya zosowa zanu za calcium tsiku ndi tsiku.

Mfundo yofunika

Calcium ndi yofunikira pa thanzi la mafupa anu ndi minofu yanu, komanso machitidwe anu ozungulira komanso amanjenje. Komabe anthu ambiri amalephera kupeza michere iyi, kuphatikizapo nyama zam'mimba.

Mkaka nthawi zambiri umaganiziridwa kuti ndiye gwero lokhalo la mchere. Komabe, zilinso mwachilengedwe mumtundumitundu wa zakudya zamasamba - kuchokera ku mbewu ndi nyemba mpaka zipatso, ndiwo zamasamba, mtedza, ndi mbewu. Mutha kuzipeza m'masamba am'madzi ndi ma blackstrap molasses.

Kuphatikiza apo, zakudya zingapo zimalimbikitsidwa ndi michere imeneyi. Chifukwa chake, zosiyanasiyana ndizofunikira mukamayesetsa kukwaniritsa zosowa zanu za calcium pazakudya zamasamba.