Cov khoom noj uas muaj calcium uas tsim nyog rau cov menyuam yaus thiab cov poj niam. Hauv cov menyuam yaus, tsis muaj cov calcium hauv cov zaub mov lawv noj yuav ua tau rau kev txhim kho pob txha thiab tsis zoo.
Hauv cov laus, tsis muaj calcium hauv lub cev yog lub luag haujlwm rau qhov tshwm sim ntawm osteopenia, lossis osteoporosis. Tsis tas li, qis dua cov calcium uas tsawg dua los ntawm cov tsos mob hnyuv laus thiab mob ntshav siab.
Calcium ntau npaum li cas peb xav tau txhua txhua hnub?
Cov neeg laus pom zoo kom 1000 mg ntawm calcium uas tauj ib hnub. Qhov feem ntawm cov calcium uas peb pom hauv cov khoom noj nram no:
- 1 khob ntawm mis nyuj + 50-60 g ntawm cheese + 1 yogurt
Rau cov hluas, cov neeg dhau 50, thiab cov poj niam hauv lub cev tsis nto, qhov no xav tau ntau dua. Yog li, sim txhua hnub kom muaj ntawm koj lub rooj 3 khoom noj mis nyuj khoom: mis nyuj, cheese thiab yogurt.
Yuav ua kom lawv nkag tau rau hauv kev noj haus tsis yooj yim. Piv txwv li:
- haus 1 khob mis nyuj thaum sawv ntxov;
- ntxiv cov mis nyuj los yog cheese rau cov khoom noj siav (kua zaub nrog mis nyuj, cheese nrog pasta);
- Noj 1 lub yogurt ua ntej yuav mus pw.
Ntxiv nrog rau qhov no:
- Noj ntau cov ntses (2 zaug ib lim piam - tsawg kawg);
- Cov ntses me me (sardines, smelt, anchovies) noj mov ua ke nrog cov pob txha, vim lawv muaj feem ntau ntawm cov calcium.
Yuav ua li cas thiaj tsis tuaj yeem muab cov khoom noj khoom haus nplua nuj hauv calcium uas?
Tej zaum, cov khoom noj khoom haus txawm tias muaj cov ntsiab lus calcium uas siab tsis tuaj yeem coj peb cov kev xav tau. Qhov tseeb yog tias muaj qee cov khoom noj uas tsis tso cai rau lub cev kom tsis txhob haus cov calcium, uas pom muaj nyob hauv cov khoom noj uas peb haus. Npaj lub tswv yim ntawm lawv cov zaub mov, xav txog cov nram qab no:
- Kas fes, qhob noom xim kasfes, zaub mov tsis zoo thiab cawv yuav tsum tsis txhob noj ib zaug ib zaug nrog cov khoom uas muaj cov tshuaj calcium. Piv txwv: qhob noom xim kasfes chocolate, kas fes nrog mis nyuj, yogurt nrog whole grains.
- Cov kev sib txuas ua ke no tsis tsim kev puas tsuaj rau lawv - lawv tsuas tsis pub calcium uas yuav tsum nqus tag. Yog tias qee yam koj ua tsis tau
tsis txhob cia lawv, cia li nce cov khoom noj ntawm cov khoom noj uas muaj cov tshuaj calcium uas siab rau hnub so. - Tsis txhob noj ntau ntsev! Ntxiv rau qhov muaj zog ntxiv, ntsev kuj ua rau lub cev tsis muaj zog ntawm cov calcium los ntawm lub cev.
- Ib qho zoo li cov txiaj ntsig yog pom nyob rau hauv rooj plaub thaum cov khoom noj muaj calcium uas ua ke nrog ntau tau ntawm cov nqaijrog. Feem ntau nws tshwm sim rau cov neeg uas noj ntau cov nqaij los yog cov neeg uas ua rau cov khoom noj muaj protein.
- Tsis txhob mus nqa nrog mis nyuj cov kua mis 0% rog.
- Lawv tsis muaj vitamin D (nws yog cov rog uas tau raug tshem tawm), uas yog cov vitamin no pab rau lub cev kom nqus cov calcium uas nyob hauv cov zaub mov. Siv cov khoom nrog 0% roj cov ntsiab lus, koj tuaj yeem xaiv cov uas muaj 1-2% rog. Txawm li cas los xij, cov me nyuam yuav tsum noj cov khoom noj uas muaj roj.
Cov khoom noj dab tsi muaj calcium uas?
Qhov tseeb yog tias feem ntau ntawm cov calcium uas peb pom hauv cov khoom noj siv mis thiab, tau kawg, cov mis nyuj nws tus kheej. Txawm li cas los xij, muaj ntau ntau yam khoom, kuj muaj calcium, uas muaj rau lwm cov khoom noj. Peb sau lawv:
Sau cov khoom nplua nuj hauv calcium
Nqaij:
- nqaij dawb;
- nqaij npuas.
Txiv Hmab Txiv Ntoo:
- oranges;
- qhuav figs.
- Taum:
- taum;
- soybeans.
Zaub:
- leeks;
- nplooj ntawm cov txiv hmab;
- dos;
- cabbage;
- chicory;
- broccoli.
Cov khoom noj siv:
- butter;
- Cem: cheese, romano, gouda, cheddar, briques, mozzarella (cov roj tsawg), kav, xaim, roquefort, cheese tshis.
Txuj lom:
- oregano;
- rosemary;
- mint;
- basil;
- fennel;
- qej;
- zaub txhwb qaib;
- coriander;
- cinnamon;
- cumin;
- kua txob kua txob ua hmoov.
Ntses thiab nqaij ntses:
- sardines;
- ntses liab;
- mackerel;
- anchovies;
- cod;
- qwj nplais;
- oysters;
- caviar (liab thiab dub);
- cuttlefish.
Ceev:
- almonds;
- sesame;
- tahini.
Pawg ntawm starches:
- Cereals rau pluas tshais.
Khoom qab zib:
- Cov dej khov nab kuab tsawg;
- whipped cream;
- cereal pub;
- ncuav qab zib nrog cream.
Lwm yam:
- cheese taum.
Koj pom cov calcium no tsis yog nyob hauv cov zaub mov loj xwb, tab sis kuj muaj ntau cov txuj lom uas peb siv los ua zaub mov txhua hnub. Qhov no yog qhov yooj yim tshaj los qhia cov calcium hauv koj cov khoom noj txhua hnub.
Feem ntau, cov khoom noj khoom haus muab kev pab rau tib neeg lub cev nrog tus nqi calcium uas txaus.