Calcium yog qhov tseem ceeb macronutrient rau tib neeg kev noj qab haus huv. Tsis muaj calcium nyob rau hauv cov zaub mov ua rau muaj kev txo lub zog thiab lub cev ntog tsawg. Thiab nrog lub caij nyoog calcium uas tsis muaj peev xwm, txha txha caj qaum tuaj yeem txhim kho - nce pob txha ntawm pob txha. Txhawm rau kom muaj kev noj zaub mov calcium kom txaus hauv lub cev, koj yuav tsum noj zaub mov ntau nyob hauv cov tshuaj macronutrient no.
Cov khoom mis
Feem ntau ntawm cov calcium feem ntau yog tau los ntawm cov khoom noj siv mis. Nws tau dav ntseeg tias nyuj cov mis khaws cov ntawv sau tseg rau calcium cov ntsiab lus ntawm cov zaub mov no. Nws yog tiag tiag nplua nuj nyob rau hauv calcium, tab sis kom tau raws li txhua hnub yuav tsum tau ua rau no macronutrient, koj yuav tsum tau haus dej haus txog ib liter ntawm mis nyuj. Hauv qhov no, cov mis yuav tsum muaj cov rog tsawg, txij li cov rog rog rog cuam tshuam nrog kev nqus ntawm calcium. Los ntawm txoj kev, yaj thiab tshis mis muaj cov calcium ntau dua li cov nyuj cov mis.
Tsev cheese kuj tseem hu ua ib qho ntawm cov nplua nuj tshaj plaws ntawm cov khoom noj roj calcium. Txawm li cas los xij, qhov no yog lwm qhov kev nkag siab tsis meej. Raws li txoj cai, tsev cheese muaj txawm tias muaj calcium tsawg dua mis nyuj. Cov tshuaj lactic acid: kefir, yogurt, yogurt - muaj ntau npaum li ntawm cov calcium uas yog cov mis nyuj. Thiab nyob rau hauv cov khoom raws li mis nyuj muaj roj: butter, qaub cream, qab zib, margarine - muaj calcium uas tsawg heev.
Qhov tseeb, ntau hom chees, tshwj xeeb tshaj yog cov tawv tawv thiab nyuaj-ib nrab, muaj cov calcium feem ntau ntawm cov khoom siv mis nyuj. Yuav kom ua tau raws li cov khoom noj calcium niaj hnub, nws txaus noj 100 grams ntawm no cheese. Xiav xiav, chees chees, thiab kev ua tej taum pauv tseem muaj calcium.
Ceev thiab noob
Ntau cov noob txiv thiab cov noob yog qhov zoo ntawm calcium. Tus yeej nyob rau hauv calcium ntawm cov zaub mov no yog noob poppy thiab noob hnav. Noob hnav tuaj yeem raug ntxiv rau ntau cov tais diav raws li cov khoom ua kom txias. Ntxiv rau, koj tuaj yeem nrhiav pom sesame halva thiab kazinaki ntawm kev muag khoom. Almonds, hazelnuts, pistachios, thiab noob paj noob hlis yog nplua nuj calcium.
Zaub thiab zaub ntsuab
Ntawm cov sib txawv ntawm cov zaub ntsuab, nettle, basil, zaub txhwb qaib, zaub dej, zaub xas lav, dill, zaub ntsuab thiab cov dos ntsuab muaj cov calcium uas feem ntau. Ntau cov zaub ntsuab tseem muaj cov calcium, tab sis lawv tsis tuaj yeem raug hu ua cov zaub mov nplua nuj hauv macronutrient no. Txawm li cas los xij, calcium los ntawm cov zaub yog suav hais tias yog yooj yim zom tau, yog li zaub tuaj yeem suav hais tias yog ib qho chaw ntxiv ntawm cov macronutrient no. Cov khoom noj muaj zaub mov calcium ntau ntxiv nrog rau ntsuab txiv ntseej, qij, ntau hom zaub qhwv (tshwj xeeb tshaj yog cov liab liab), carrots, turnips, radishes, dos, beets, thiab taub dag.
Lwm cov khoom lag luam
Ntawm lwm cov zaub mov, cov khoom noj muaj txiaj ntsig zoo calcium yog dawb thiab mis chocolate, cocoa hmoov, nceb porcini nceb, txiv hmab txiv ntoo qhuav (apricots, apricots qhuav, raisins, hnub tim, figs), qee cov nqaij nruab deg (sardines hauv roj, crabs, cw, cov kaus poom mackerel, anchovies, oysters), tseem muaj nplej thiab cereals, legumes (taum pauv, taum dawb thiab liab, taum pauv), txiv hmab txiv ntoo (txiv kab ntxwv thiab txiv kab ntxwv), thiab qe.
