Sau cov zaub mov ntau nyob hauv calcium
Zoo Siab
Calcium yog ib qho tseem ceeb ntxhia pob txha los txhim kho tus qauv ntawm pob txha thiab hniav, txhim kho cov leeg muaj zog thiab txhaws, pab rau cov ntshav txhaws khov kho thiab tswj cov ntshav pH kom sib npaug. Yog li, nws yog ib qho tseem ceeb uas cov zaub mov muaj calcium uas suav nrog kev noj haus, yog qhov zoo tshaj plaws txhua hnub tau pom zoo los ntawm tus neeg noj zaub mov zoo.
Piv txwv qee cov zaub mov tseem ceeb hauv calcium yog mis nyuj, cheese, zaub ntsuab, sardines thiab zaub cob pob, piv txwv. Cov neeg muaj osteoporosis, lossis tsev neeg muaj keeb kwm txha caj ces yuav tsum muaj zaub mov noj ntau nyob rau hauv calcium, thiab cov menyuam thiab cov poj niam lub cev ntas txhawm rau txhawm rau txhawm rau tiv thaiv teeb meem cuam tshuam nrog kev hloov pauv keeb thiab calcium uas nqus tau.
Sau cov zaub mov ntau nyob hauv calcium
Cov khoom noj muaj calcium uas yuav tsum tau noj txhua hnub kom txhua qhov kev zom zaub mov muaj peev xwm ua tau kom yog. Qee cov zaub mov tseem ceeb ntawm calcium uas nyob hauv tsiaj thiab cog ntoo hauv paus chiv keeb yog:
| Calcium tus nqi ib 100 g ntawm tsiaj cov khoom noj | |
| Muaj roj nyeem qes-rog tsis muaj rog | 157 mg |
| Yogurt ntuj | 143 mg |
| Skimmed mis | 134 mg |
| Tag nrho cov mis | 123 mg |
| Tag nrho cov mis hmoov | 890 mg |
| Tshis mis nyuj | 112 mg |
| Ricotta cheese | 253 mg |
| Mozzarella Cheese | 875 mg |
| Cov tawv nqaij uas tsis muaj tawv nqaij | 438 mg |
| Mussel | 56 mg |
| Oysters | 66 mg |
| Cov tshuaj calcium ntau npaum li 100 g ntawm cov khoom noj cog | |
| Almond | 270 mg |
| Basil | 258 mg |
| Nyoos taum pauv | 250 mg |
| Noob flax | 250 mg |
| Qaub hmoov nplej | 206 mg |
| Caws | 133 mg |
| Chickpea | 114 mg |
| Ceev | 105 mg |
| Noob hnav noob | 82 mg |
| Txiv laum huab xeeb | 62 mg |
| Dhau txiv quav ntswv nyoos | 50 mg |
| Dag | 43 mg |
| Mustard | 35 mg |
| Siav zaub ntsuab | 100 mg |
| Tofu | 130 mg |
| Txiv ntseej Brazil | 146 mg |
| Siav taum dub | 29 mg |
| Nyiaj Pov Xyooj | 38 mg |
| Siav zaub cob pob | 42 mg |
| Dej cawv | 18 mg |
| Brewer lub poov xab | 213 mg |
| Soya taum | 50 mg |
| Ci Taub Hau | 26 mg |
Kev noj cov zaub mov muaj txiaj ntsig yog ib qho kev xaiv zoo ntxiv rau kev nce ntxiv calcium, tshwj xeeb tshaj yog thaum cov zaub mov uas muaj cov calcium tsis nkag rau cov khoom noj txhua hnub. Ntxiv rau cov mis nyuj thiab khoom noj siv mis, muaj lwm yam zaub mov uas muaj calcium, xws li txiv ntoo almonds, txiv laum huab xeeb thiab txiv kab ntxwv, piv txwv. Txheeb xyuas cov npe khoom noj calcium uas tsis muaj mis nyuj.
Pom zoo cov tshuaj calcium txhua hnub
Cov lus pom zoo ntawm lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv Hauv Ntiaj Teb yog tias kev noj tshuaj txhua hnub txog 1000 mg rau ib hnub rau cov neeg laus noj qab haus huv, txawm li cas los xij tus nqi no yuav txawv raws tus neeg lub hnub nyoog, kev ua neej thiab keeb kwm ntawm kev muaj mob hauv tsev neeg, piv txwv.
Kev noj tshuaj calcium ntxiv rau hauv cov xwm txheej tshwj xeeb uas tsis muaj peev xwm lossis tsis muaj mob thiab yuav tsum raug kho thiab coj los ntawm tus kws kho mob endocrinologist, orthopedist lossis tus kws qhia noj haus. Pom ib qho piv txwv ntawm cov khoom noj txha caj qaum ntawm: Calcium thiab vitamin D ntxiv.
Thaum noj haus calcium tsis hwm cov lus pom zoo txhua hnub, tej zaum yuav muaj, nyob rau hauv lub sijhawm ntev, cov tsos ntawm qee qhov tsos mob, xws li tsis muaj zog hauv cov pob txha, qhov tsis hnov mob hauv cov hniav, txob taus thiab cramps, piv txwv li, nws yog ib qho tseem ceeb rau mus ntsib kws kho mob txhawm rau txheeb xyuas seb muaj mob li cas. Paub yuav ua li cas paub txog cov tsos mob ntawm kev tsis muaj calcium.
Nrov Rau Ntawm Qhov Chaw
Txhua Yam Koj Yuav Tsum Paub Txog Kev Ua thiab Siv Kev Ua Lag Luam Tshuaj Ntsev Hauv Tsev
