Calcium yog lub hauv paus tseem ceeb uas txuas ntxiv los ntawm lub cev. Txhawm rau kom nws cov qib ib txwm, ib tus neeg yuav tsum npaj kom muaj zaub mov muaj txiaj ntsig. Txhawm rau ua qhov no, koj yuav tsum paub dab tsi cov khoom noj uas muaj cov calcium thiab suav nrog lawv hauv kev noj zaub mov hauv koj lub neej.
Vim li cas ib tug neeg xav tau calcium
Cov tshuaj ntsev calcium ua kom paub tseeb tias lub cev ua haujlwm ntawm lub cev, koom nrog cov txheej txheem hematopoiesis thiab ntshav txhaws, ntxiv dag zog rau cov hlab ntshav thiab txo lawv cov permeability. Lub caij no ua rau muaj kev tswj cov metabolism. Qhov cov calcium uas txaus nyob hauv lub cev yog qhov kev lees paub ntawm cov pob txha muaj zog thiab cov pob qij txha.
Kev siv cov calcium niaj hnub yog kwv yees 1 g rau ib tus neeg laus thiab li 0.7 g rau ib tug menyuam. Ntawm chav kawm, ntau yam nyob ntawm qhov hnyav thiab qhov siab, kev ua neej thiab khoom noj khoom haus.
Calcium siv lub hauv paus nquag tshaj plaws hauv kev tsim tib neeg lub cev pob txha, vim tias ua kom muaj kev loj hlob ntawm cov pob txha pob txha. Tsis tas li ntawd, nws txhawb nqa cov metabolism hauv kev ua haujlwm ntawm cov carbohydrates thiab kev ua pa ntawm cov tshuaj hormones, thiab tswj cov leeg nqaij. Qhov tsis muaj peev xwm ntawm cov khoom no ua rau kev ua txhaum ntawm cov kua qaub-lub hauv paus nyob hauv lub cev, thiab qhov kev hem thawj no muaj teeb meem loj tshaj plaws: kev mob ntawm cov leeg, mob pob txha, mob pob txha, txhawm rau pob txha lov ntawm tus poj niam caj dab, kab mob plawv, uas ua rau muaj kev pheej hmoo ntawm vasospasm pheej thiab txo qis hauv cov pa oxygen hauv cov ntshav. Tsis muaj calcium ua rau lub ntsej muag daj thiab plaub hau hle.
Cov kws kho mob hu tus naj npawb - 140, txog tib tus naj npawb ntawm cov kabmob uas ua rau cov neeg mob calcium tsis txaus rau hauv lub cev. Ntxiv mus, tag nrho cov kab mob no cuam tshuam nrog ib qho txheej txheem txaus ntshai: yog tias lub cev hnyav calcium tsis txaus, nws pib noj nws los ntawm cov pob txha thiab cov hniav, uas muaj nws cov peev txheej tseem ceeb. Txawm li cas los xij, cov kws kho mob tam sim ntawd ua qhov tshwj tseg - koj tuaj yeem ua rau qhov tsis muaj peev xwm ntawm cov khoom tsuas yog los ntawm kev noj zaub mov txaus rau cov khoom noj uas muaj nplua nuj hauv lawv.
Legumes, noob, noob txiv
Nws yog cov khoom noj cog ntoo, tsis yog tsev cheese thiab mis, uas ua rau cov npe ntawm "cov neeg sib tw" hauv cov ntsiab lus calcium, uas tau nthuav tawm hauv lawv hauv ib daim ntawv yooj yim. Ua ntej ntawm tag nrho cov, cov no yog:
- noob taum;
- peas;
- noob taum;
- lentils;
- Cov kua zaub;
- poppy;
- almonds;
- noob hnav noob hnav.
Rau tag nrho cov kev ua kom muaj calcium, magnesium xav tau. Cov legumes thiab cov txiv ntoo yog qhov zoo vim tias lawv muaj ob qho hauv lawv cov kev sib xyaw, uas txhais tau tias ob qho tib si raug nqus tag nrho thiab hauv cov qauv uas tsim nyog rau lub cev.
Zaub, txiv hmab txiv ntoo, berries, cereals thiab tshuaj ntsuab
Cov zaub mov no muaj cov calcium tsawg dua li ntawm cov txiv ntoo thiab noob txiv, txawm li cas los xij, lawv tseem nplua nuj nyob hauv lwm cov kab, xws li phosphorus, thiab muaj cov vitamins ntau, uas ua rau lub cev nqus calcium yooj yim. Thiab vim tias cov khoom lag luam no muaj nyob rau hauv kev noj haus ntawm tib neeg txhua hnub thiab hauv kev txiav txim siab, muaj kev ntseeg siab tias lawv yuav pab txhawb txoj kev. Peb tab tom tham txog qhob cij wholemeal, radishes, zaub cob pob, asparagus, zaub kav, hluas nettles, turnips, carrots, radishes, txiv hmab txiv ntoo. Tsis txhob saib xyuas kuj txiv apples, apricots, txiv pos nphuab, txiv quav ntswv nyoos, txiv duaj, txiv ntoo qab zib, currants.
Ntses, nqaij, qe
Sardines thiab salmon muaj ntau cov calcium sal ntsev. Thiab xws li cov ntses me me xws li smelt, anchovies, anchovies, nws yog ib qho tseem ceeb rau stew ntev, kom tom qab ntawd lawv tuaj yeem noj ncaj qha nrog cov pob txha, vim tias lawv muaj feem ntau calcium. Nws yog qhov tsawg dua hauv cov nqaij. Qe yog cov xa khoom zoo rau ib qho tseem ceeb micronutrient. Tsis tas li ntawd, lawv muaj cov vitamins tsim nyog rau kev ua tiav ntawm kev nqus calcium.
Cov mis nyuj thiab khoom noj siv mis
Khoom noj siv mis thiab lactic acid yog pantries calcium tiag. Piv txwv li, cov chees nyuaj muaj ntau tshaj 1000 mg ntawm calcium hauv 100 g ntawm cov khoom lag luam (thiab, piv txwv li, cov nqaij npuas tawv tsuas yog 2 mg, mov - 8 mg). Tab sis qhov teeb meem yog tias calcium los ntawm cov khoom no tsis zoo los ntawm lub cev, nws xav tau kev pab hauv daim ntawv ntawm cov vitamins D, C, E thiab pawg B, ntxiv rau phosphorus thiab magnesium. Yog tias cov kev pab zoo li no tau teeb tsa, tom qab ntawd koj tuaj yeem niaj hnub siv cov cheese, kefir, tsev cheese, qaub cream, kua mis nyeem qaub, qab zib, feta cheese, thiab lwm yam.
