Cov noj txhua hnub rau tus poj niam cev xeeb tub yog nruab nrab ntawm 1,300 thiab 1,500 mg. Yog hais tias tus poj niam tsis tau muaj calcium uas txaus, tus me nyuam tseem yuav noj nws tawm hauv leej niam lub cev. Thiab qhov no yuav muaj kev tsis zoo rau nws txoj kev noj qab nyob zoo.
Txhawm rau tsim kom muaj cov calcium hauv plab thaum cev xeeb tub, koj tuaj yeem noj cov khoom noj uas muaj plab hnyuv laus lossis yuav khoom tshwj xeeb hauv lub tsev muag tshuaj. Qhov tseem ceeb tshaj yog qhov kev xaiv thawj zaug - nws yuav pab tau rau niam thiab tus me nyuam. Mus rau lub tsev muag tshuaj tsuas yog rau cov lus pom zoo ntawm tus kws kho mob los yog thaum muaj cov kab mob ntev thiab muaj teeb meem nrog txoj hnyuv.
Calcium uas muaj cov khoom
Cov khoom noj uas muaj calcium uas zoo tshaj plaws rau poj niam cev xeeb tub? Ib daim ntawv teev cov calcium uas muaj nyob hauv cov nqaij tawv cheese. Heev tseem ceeb yog tag nrho cov khoom noj siv mis. Heev nplua nuj nyob rau hauv calcium qe yolks, nyob kas poom ntses los ntawm sardines thiab salmon.
Ntawm cov zaub yuav tsum tau highlighted xim thiab dawb cabbage, qej, celery, parsley thiab legumes. Champions ntawm berries yog cherries, strawberries thiab figs.
Cov khoom noj uas muaj cov tshuaj calcium uas siab tshaj plaws rau cov pojniam cev xeeb tub tau qhia hauv lub rooj.
Xav txog kev kwv yees txhua hnub ntawm cov khoom uas muaj calcium uas thaum cev xeeb tub. Thaum lub sij hawm ib hnub koj yuav haus ib khob yogurt thiab mis nyuj, noj 200 grams ntawm tsev cheese thiab 50 grams ntawm nyuab cheese. Qhov no yuav ua rau koj noj cov tshuaj calcium uas tsim nyog.
Yuav ua li cas kom siv cov calcium uas?
Tab sis nws yog ib qho tseem ceeb kom nco ntsoov tias cov poj niam cev xeeb tub nws tsis txaus kom noj cov khoom noj uas muaj plab hnyuv. Nws yog ib qho tseem ceeb uas nws kuj zoo li lub cev nqaij daim tawv.
Qhov no yuav tsum muaj tus synthesis ntawm lub cev ntawm tus poj niam cev xeeb tub nrog vitamin D. Yog li, sim siv tsawg kawg 40-60 feeb hauv lub hnub. Kuj, ceev faj nrog cov zaub mov uas qeeb los sis cuam tshuam txoj kev nqus ntawm calcium. Ua ntej tshaj, nws haus cov dej muaj caffeine - kas fes, kafes thiab tshuaj yej. Tsis tas li ntawd cereals, sorrel, currants thiab gooseberries.
Kev noj zaub mov zoo yog lub hauv paus rau kev nyab xeeb ntawm tus menyuam noj qab nyob zoo.