Saum 10 Lub Hauv Paus Los Ntawm Hmoov

Zoo Siab

• 1. Khoom Noj Qaub
• 2. Taum, Taum thiab Lentils
• 3. Qee Cov Nqes
• 4. Cov Noob
• 5. Ib co nplej
• 6. Seaweed
• 7. Qee Yam Zaub thiab Nplooj Zaub
• 8. Ib txhia Cov Txiv Ntoo
• 9. Khoom noj khoom haus thiab dej qab zib
• 10. Cov iav dub
• Hauv qab kab

Calcium muaj lub luag haujlwm tseem ceeb hauv koj lub cev.

Nws paub zoo tias nws muaj peev xwm tsim thiab tswj koj cov pob txha. Tseem, cov ntxhia hauv no tseem yog qhov tseem ceeb rau cov leeg ua kom mob, ntshav siab kev tswj hwm, kev sib txuas ntawm cov hlab ntsha, thiab ntshav txhaws (1).

Kev Siv Khoom Siv Txhua Hnub (RDI) yog 1,000 mg rau ib hnub rau cov neeg laus. Qhov no tua txog 1,200 mg rau cov laus dua 50, thiab rau 1,300 rau cov menyuam hnub nyoog 4-18.

Tseem, feem pua ​​ntawm cov tib neeg tsis tau raws li cov lus qhia no. Qhov no suav nrog ntau tus uas zam kev noj zaub tsiaj thiab mis nyuj - txawm hais tias muaj ntau cov khoom noj cog muaj cov ntxhia no (,,).

Nov yog 10 yam zaub vegan ntau nyob rau hauv calcium.

1. Khoom Noj Qaub

Taum pauv yog ib txwm muaj calcium.

Ib khob (175 grams) ntawm cov kua taum siav muab 18,5% ntawm RDI, qhov tib cov tib neeg lub cev tsis muaj taum pauv - lub npe hu ua edamame - muaj ib puag ncig 27.6% ().

Cov zaub mov ua los ntawm taum pauv, xws li taum paj, tempeh, thiab natto, kuj yog nplua nuj nyob hauv cov pob zeb no. Tofu ua nrog calcium phosphate muaj 350 mg rau 3.5 ounces (100 grams).

Tempeh thiab natto - ua los ntawm cov taum pauv - muab cov nqi zoo ib yam nkaus. Ib qho 3.5-ounce (100-gram) kev ua haujlwm ntawm tempeh npog thaj tsam 11% ntawm RDI, hos natto muaj kwv yees txog ob npaug ntawm cov nyiaj ntawd ().

Cov khaub noom muaj kua zaub mov me me kuj tseem yog qhov uas muaj fiber ntau, vitamins, thiab cov zaub mov. Ntxiv rau, lawv yog ib qho ntawm cov khoom noj tsis tshua cog uas suav tias yog khoom noj muaj protein ntau.

Qhov ntawd yog vim - thaum feem ntau cov zaub mov cog muaj tsawg kawg yog ib ntawm cuaj yam tseem ceeb amino acids - taum pauv muaj cov txiaj ntsig zoo ntawm lawv txhua tus.

Cov taum pauv thiab taum pauv noj yog qhov zoo ntawm calcium. Lawv tseem muaj cov protein, ua tiav fiber ntau, thiab muaj lwm yam vitamins thiab minerals kom ntau.

2. Taum, Taum thiab Lentils

Ntxiv nrog rau kev nplua nuj nyob hauv fiber ntau thiab protein, taum pauv thiab lentils yog qhov zoo ntawm calcium.

Cov hom muab tau ntau tshaj plaws ntawm no ntxhia hauv ib lub khob siav (txog 175 grams) suav nrog ():

• noob taum (goa) taum: 26% ntawm RDI
• taum dawb: 13% ntawm RDI
• taum rog: 13% ntawm RDI
• taum dub: 11% ntawm RDI
• qaib dib: 9% ntawm RDI
• raum taum: 7% ntawm RDI
• lentils: 4% ntawm RDI

Ntxiv mus, taum pauv thiab lentils zoo li muaj nplua nuj nyob hauv lwm cov as-ham, suav nrog hlau, zinc, potassium, magnesium, thiab folate. Txawm li cas los xij, lawv tseem muaj cov tshuaj antinutrients zoo li phytates thiab lectins, uas ua rau koj lub cev qis dua ntawm kev muaj peev xwm nqus lwm cov khoom noj muaj zog ().

Kev nqus dej, plhws, thiab taum pauv noob taum thiab lentils tuaj yeem txo cov tshuaj antinutrient, ua rau lawv nqus tau ntau dua (6, 8).

Dab tsi ntxiv, cov pluas noj ntau nyob rau hauv cov taum pauv, taum pauv, thiab cov noob roj ntshav qis roj LDL (cov roj) tsis zoo, thiab txo koj cov kev pheej hmoo ntawm cov mob xws li ntshav qab zib hom 2, kab mob plawv, thiab kev tuag ntxov (,,).

Taum, taum pauv thiab lentils muaj cov calcium uas tsim nyog thiab yog qhov zoo ntawm cov protein thiab fiber. Soaking, yub, lossis fermenting lawv tuaj yeem txhim kho kev nqus ntawm cev.

3. Qee Cov Nqes

Cov txiv ntoo txhua qhov muaj cov calcium me me, tab sis cov txiv ntseej yog qhov tshwj xeeb tshaj yog - muab 97 mg rau 1/4 khob (35 grams), lossis kwv yees li 10% ntawm RDI ().

Cov txiv ntoo hauv Brazil yog thib ob rau almonds, muab ib ncig 6% ntawm RDI rau 1/4 khob (35 grams) thaum walnuts, pistachios, hazelnuts, thiab cov txiv ntoo macadamia muab li ntawm 2-3% ntawm RDI rau tib cov khoom.

Cov noob txiv kuj yog qhov zoo ntawm cov fiber, cov rog zoo, thiab cov protein. Dab tsi ntxiv, lawv muaj ntau yam tshuaj tiv thaiv kab mob antioxidant thiab muaj cov vitamins B zoo, magnesium, tooj liab, potassium, thiab selenium, nrog rau cov vitamins E thiab K.

Noj txiv ntoo tsis tu ncua tuaj yeem pab koj poob phaus, txo koj cov ntshav siab, thiab txo qis kev pheej hmoo rau cov kab mob metabolic, xws li ntshav qab zib hom 2 thiab kab mob plawv (,).

Cov noob txiv yog qhov txiaj ntsig zoo ntawm calcium. Ib lub khob plaub (35 grams) pab koj kom sib ntsib ntawm 2-10% ntawm RDI, nyob ntawm seb hom noob txiv.

4. Cov Noob

Cov noob thiab lawv cov ntawv pov thawj kuj yog cov calcium uas zoo, tab sis cov nyiaj lawv ntim nyob ntawm ntau yam.

Tahini - ib lub butter ua los ntawm noob hnav noob - muaj feem ntau, muab 130 mg rau 2 diav (30 ml) - lossis 13% ntawm RDI. Hauv kev sib piv, tib qhov ntau (20 grams) ntawm noob hnav noob tsuas yog muab 2% ntawm RDI ().

Chia thiab flax cov noob kuj muaj cov nqi zoo, muab thaj tsam li ntawm 5-6% ntawm RDI rau ib 2 diav (20-25 grams).

Zoo li txiv ntoo, noob muab cov fiber, protein, cov rog zoo, vitamins, minerals, thiab muaj txiaj ntsig cov nroj tsuag sib xyaws. Ib qho ntxiv, lawv tau cuam tshuam nrog cov txiaj ntsig kev noj qab haus huv, xws li txo qis o, ntshav qab zib cov ntshav, thiab muaj feem ua rau muaj mob plawv (,,,).

Qee yam ntawm cov noob lossis cov txhoj puab ua tau tuaj yeem muab li 13% ntawm RDI rau calcium. Zoo li txiv ntoo, noob kuj muaj ntau nyob rau hauv cov rog zoo, protein, thiab fiber. Dab tsi ntxiv, lawv tuaj yeem tiv thaiv ntau hom kab mob.

5. Ib co nplej

Cov noob nplej feem ntau tsis tau xav txog yam khoom uas muaj calcium. Tseem, qee hom muaj cov tseem ceeb ntawm cov ntxhia no.

Piv txwv li, amaranth thiab teff - ob lub ntsej muag gluten tsis pub dawb thaum ub - muab ib puag ncig 12% ntawm RDI rau ib lub khob siav (250 grams) ().

Ob qho tib si muaj nplua nuj nyob hauv fiber ntau thiab tuaj yeem muaj kev sib xyaw nrog ntau yam tais diav.

Teff tuaj yeem ua rau hauv cov porridge lossis ntxiv rau kua txw, thaum amaranth muab cov khoom noj yooj yim los hloov rau cov txhuv lossis cov kwv tij. Ob qho tib si tuaj yeem yog hauv av ua hmoov thiab siv los ua cov kua zaub thiab kua zaub kom tuab.

Qee cov nplej muab muaj qhov calcium tseem ceeb. Piv txwv, amaranth thiab teff ntim ib ncig ntawm 12-15% ntawm RDI. Lawv kuj tseem yog cov nplua nuj hauv fiber ntau thiab tuaj yeem nrog rau cov zaub mov ntau yam.

6. Seaweed

Ntxiv cov seaweed rau koj cov zaub mov yog lwm txoj hauv kev los ua kom koj cov calcium ntau ntxiv.

Wakame - ntau yam feem ntau noj nyoos - muab ib puag ncig 126 mg, lossis 12% ntawm RDI rau ib khob (80 grams). Koj tuaj yeem nrhiav nws hauv cov khw muag khoom Esxias feem ntau lossis hauv cov khw noj mov sushi ().

Kelp, uas tuaj yeem noj cov khoom nyoos lossis qhuav, yog lwm qhov kev xaiv nrov. Ib khob (80 grams) ntawm kelp nyoos - uas koj tuaj yeem ntxiv rau cov zaub xas lav thiab tais diav loj - muab thaj tsam li 14% ntawm RDI. Qaug plaub hau kelp flakes tseem tuaj yeem siv tau raws li seasoning.

Ntawd tau hais tias, seaweed kuj tseem yuav muaj theem siab ntawm cov hlau nyhav. Qee hom, xws li kelp, tuaj yeem muaj cov tshuaj iodine ntau dhau rau ib ntu (,).

Thaum iodine xav tau rau txoj haujlwm zoo ntawm koj cov thyroid caj pas, tau txais ntau dhau yuav tuaj yeem muaj kev phom sij. Vim li no, seaweed tsis txhob noj ntau dhau lossis ntau ntau (,,).

Qee hom dej hiav txwv muaj nplua nuj calcium. Txawm li cas los xij, qee qhov seaweed kuj tseem yuav muaj cov hlau hnyav thiab muaj cov tshuaj iodine ntau dhau - ob qho no tuaj yeem cuam tshuam kev noj qab haus huv tsis zoo.

7. Qee Yam Zaub thiab Nplooj Zaub

Qee cov zaub - tshwj xeeb tshaj yog cov iab xws li cov zaub tsaus tsaus thiab cov zaub zawv plab - yog nplua nuj calcium ().

Piv txwv li, spinach, bok choy, thiab turnip, mustard, thiab collard zaub ntsuab muab 84–142 mg rau ib qho siav 1/2 khob (70-95 grams, nyob ntawm ntau yam) - lossis 8–14% ntawm RDI ( )).

Lwm cov zaub mov muaj calcium uas suav nrog okra, kale, zaub qhwv, zaub paj ntsuab, thiab Zaub pob. Cov no muab ib ncig ntawm 3-6% ntawm RDI rau ib lub siav 1/2 khob (60-80 grams).

Uas tau hais tias, zaub tseem muaj theem sib txawv ntawm antinutrients, xws li oxalates. Oxalates tuaj yeem khi rau calcium hauv koj lub plab, ua rau nws lub cev tsis yooj yim rau nqus ().

Cov kev tshawb fawb qhia tias koj lub cev tsuas yog nqus tau li ntawm 5% ntawm cov calcium uas nyob hauv qee cov zaub muaj oxalate ntau ().

Qhov no yog vim li cas cov zaub mov uas muaj zaub ntau thiab tsawg-zoo ib yam li zaub ntsuab turnip, zaub paj ntsuab, thiab kale yog suav hais tias yog qhov muaj txiaj ntsig zoo dua li cov zaub muaj muaj oxalate ntau dua, xws li zaub ntsuab, zaub ntsuab, thiab Swiss chard ().

Kev npau npau yog ib txoj hauv kev txo qis oxalate tsis pub dhau 30-87%. Nyaj, nws zoo nkaus li ua tau zoo dua li muab cub lossis ci ().

Cov zaub uas muaj roj tsawg thiab nruab nrab oxalate, xws li zaub ntsuab turnip, zaub cob pob, thiab kale, yog cov khoom noj calcium uas koj lub cev nqus tau yooj yim. Lawv rhaub kom zoo yuav txhawb tau lub zog ntxiv.

8. Ib txhia Cov Txiv Ntoo

Qee hom txiv hmab txiv ntoo muaj cov calcium uas zoo.

Piv txwv, cov figs nyoos muab 18 mg - lossis ze rau 2% ntawm RDI - rau ib daim duab. Digs figs muab me ntsis tsawg dua ntawm thaj tsam 13 mg rau ib daim duab ().

Txiv kab ntxwv yog lwm yam txiv hmab txiv ntoo-calcium uas siab. Lawv muaj nyob ib ncig ntawm 48-65 mg, lossis 5-7% ntawm RDI rau cov txiv hmab txiv ntoo hauv nruab nrab, nyob ntawm ntau yam.

Cov blackcurrants, blackberries, thiab raspberry ncig daim ntawv no.

Blackcurrants ntim ib ncig 65 mg ntawm calcium nyob rau hauv ib khob (110 grams) - lossis ib puag ncig 7% ntawm RDI - hos blackberries thiab raspberries muab koj 32–44 mg rau ib khob (145 grams thiab 125 grams, feem).

Ntxiv rau cov calcium, cov txiv hmab txiv ntoo no tseem muaj cov koob tshuaj zoo nkauj fiber ntau, vitamin C, thiab ib qho zoo ntawm lwm cov vitamins thiab minerals.

Cov npua, txiv kab ntxwv, blackcurrants, thiab blackberries muaj nqis ntxiv rau koj cov khoom noj kom yuag. Lawv yog cov txiv hmab txiv ntoo uas muaj cov khoom noj calcium uas yooj yim tshaj plaws.

9. Khoom noj khoom haus thiab dej qab zib

Qee cov zaub mov thiab dej qab zib muaj calcium ntxiv thaum lub sijhawm kev tsim khoom. Lawv yog lwm txoj hauv kev zoo los ntxiv cov ntxhia hauv no rau koj cov khoom noj.

Cov zaub mov muaj zog hauv calcium uas suav nrog cov cog yogurts thiab qee hom ntawm cereal. Hmoov nplej thiab pob kws muaj peev xwm qee zaum tseem tau ntxiv nrog cov pob zeb hauv av no, uas yog vim li cas qee cov khoom ci nrog rau khob cij, crackers, lossis tortillas muaj ntau ntau.

Cov dej haus muaj zog, xws li tsob ntoo tsob ntoo thiab cov kua txiv kab ntxwv, tuaj yeem ntxiv cov calcium uas tseem ceeb rau koj cov zaub mov noj.

Piv txwv li, 1 khob (240 ml) ntawm cov mis uas muaj tsob nroj, tsis hais txog hom twg, feem ntau muab thaj tsam 30% ntawm RDI - lossis 300 mg ntawm cov calcium uas ntim tau yooj yim heev. Ntawm qhov tod tes, 1 khob (240 ml) ntawm cov kua txiv kab ntxwv muaj peev xwm npog txog 50% ntawm koj qhov kev xav tau txhua hnub (,).

Hauv cov mis, cov kua mis yog lwm txoj hauv kev xaiv zoo rau cov mis nyuj, vim nws muaj txog tib yam cov protein - lossis 7 grams hauv ib khob (240 ml).

Tsuas yog nco ntsoov tias tsis yog txhua txhua cov khoom cog nyom yog muaj fortified, yog li khij daim ntawv lo ua ntej yuav khoom.

Cov zaub mov thiab dej haus uas muaj cov calcium uas suav nrog cov khoom noj ntawm tsob ntoo thiab cov kua mis nyeem, hmoov, pob kws, kua txiv kab ntxwv, thiab qee hom cereal. Nws yog qhov zoo tshaj yog kuaj daim ntawv qhia seb txhua qhov khoom noj muaj pes tsawg.

10. Cov iav dub

Cov nplawm dub yog cov khoom qab zib nrog kev noj haus kev xuas nrig.

Nws tau tsim los ntawm cov kab tsib uas tau hau peb zaug. Tsis zoo li cov piam thaj, nws muaj ntau cov vitamins thiab minerals, suav nrog 179 mg ntawm calcium - lossis 18% ntawm RDI - ib diav (15 ml).

Cov khoom noj muaj txiaj ntsig hauv 1 tablespoon (15 ml) ntawm cov tshuaj pleev tawv dub dub kuj tseem tuaj yeem pab npog thaj tsam li 5–5% ntawm koj cov kev xav tau txhua hnub rau hlau, selenium, vitamin B6, magnesium, thiab manganese ().

Uas tau hais tias, cov tawv ncauj tawv dub tseem nyob hauv qab zib ntau dua, yog li koj yuav tsum noj nws hauv kev sim.

Blackstrap zib suab thaj yog muaj suab thaj ntau tab sis kuj muaj ntau hom vitamins thiab minerals. Ib rab diav (15 ml) npog thaj tsam 18% ntawm koj cov kev xav tau calcium txhua hnub.

Hauv qab kab

Cov tshuaj calcium yog qhov tseem ceeb rau kev noj qab haus huv ntawm koj cov pob txha thiab cov leeg, thiab koj lub plawv ncig thiab cov hlab ntsha. Tab sis ntau tus neeg tsis ua kom tau cov khoom noj no kom txaus, suav nrog vegans.

Mis los feem ntau xav txog yog qhov tsuas ntawm cov pob zeb hauv av no. Txawm li cas los xij, nws tseem ib txwm muaj nyob rau ntawm cov khoom noj cog - los ntawm cov nplej thiab cov khoom noj rau cov txiv hmab txiv ntoo, zaub, txiv ntoo thiab noob. Koj yuav pom nws cov seaweed thiab cov iav dub pleev.

Dab tsi ntxiv, muaj ntau cov zaub mov muaj zog nrog lub as-ham no. Yog li, ntau yam yog qhov tseem ceeb thaum sim ua kom tau raws li koj cov calcium xav tau ntawm cov zaub mov vegan.