Calcium Mitsamba Inofanirwa Kuda Cow

1 - 15 Calcium Zvitubu Zvisingabvunzi Cow

Calcium inokosha kumapfupa ane utano, asi inoita zvakawanda kwazvo. Calcium inotarisirwa kuti uite musuru uye mushupa basa uye ropa rako kuti rivhare zvakanaka. Izvozvo zvinokonzerwa ne calcium inopera nokuti inogona kukonzera osteoporosis kana osteopenia.

The Institute of Medicine inokurudzira kuti vanhu vakuru vabve pamamiriyoni 1 kusvika kune 1 200 e calcium zuva nezuva zvichienderana nezera.

Misi nemimwe michina yemishonga inonyatsozivikanwa nokuda kwehutano hwavo - ndicho chikonzero ivo vanoumba boka rose rezvokudya - United States Dhipatimendi Rezvekurima vanoti vanhu vakuru vanofanira kuwana makapu matatu emishonga yemichero mukudya kwavo zuva rega rega.

Asi havasi vose vanogona kudya zvigadzirwa zvemishonga kana kusarudza kusadya kana kumwa zvinodhaka zvekudya. Ko kudzivisa dairy kunokuisa pangozi yekusawana calcium yakakwana here? Zvichida, asi kwete kana iwe uchiita mune zvisiri izvo zvekudya zvechizi izvo zvinowanzokwirira mu calcium kana kuti zvakasimbiswa nemuviri unokosha. Flip par slideshow kuti uone 15 yezvandinoda zve calcium-yakawanda, zvokudya zvisina mhou.

2 - Soy, Rice, uye Nut Milk

Muchizi womukaka waCow unosimbiswa nezvose calcium uye vitamini D, saka anopa huwandu hwakawanda hwezuva rega rega calcium kudya. Izvi zvinokonzerwa nemukaka zvinouya mumhando dzakasiyana-siyana zvinosanganisira, pachena, vanilla, uye chokoti, uye kune kune yakafanana 'coffee creamers' yakagadzirwa nemishonga iyi.

3 - Calcium-Yakasimbiswa Orange Juice

Orange juice inotova yakanakisisa inopa vitamini C uye potassium uye kuwedzera calcium inoita kuti iwedzere kubatsira. Rimwechete-8 rimwe chete rinoshandisa calcium-yakasimbiswa juisi yeganda rinogona kukupa kusvika 35 kubva muzana yezuva rega rega calcium inoda. Iva nechokwadi kuti iyo yereti inotaura kuti jisi yakawedzera calcium (bhonasi mapepa kana inewo vitamin D).

4 - Tofu

Tofu inogadzirwa kubva kune soy. Inowanzoshandiswa panzvimbo yenyama inomutsa fry kana curry ndiro. Tofu inonyanya kugadzirisa calcium chero bedzi yakagadzirwa ne calcium sulfate - hafu yekapu inogona kupa hafu yezuva rega rega calcium inoda. Iva nechokwadi chekutarisa murairi ye tofu inoshandiswa ne calcium - iyo inowanikwawo zvakanakisisa zvepurotini nemamwe emaminera anokosha.

5 - Kare

Kare ndeimwe yeavo superfoods inoratidzika kunge yakakwirira munenge mishonga yose yaunogona kufunga kunze kwevhitamini B-12. Mukombe wekare wakavara wakakwana kugutsa zvikamu zvine gumi zvezuva rega rega calcium inoda. Ichowo chakaderera mumakirori - anenge makumi matatu kana zvakadaro. Ndinofunga kuti kare ingangova yakakwana.

6 - Bok Choi

Zvose zvinosvibira mashizha mashizha mashizha zvakakwirira mu calcium uye bok choi , (inozivikanwawo seChina Cabbage, kana pak choi) hazvisi izvo. Imwe mukombe wekate yakabikwa bok choi ine mamiriyoni anenge 150 e calcium - inenge 15 muzana yezvaunoda zuva rega rega.

7 - Amamondi

Amamondi anogadzira utano hwakanaka kana kuwedzera kuwedzerwa kune saladhi kana kumativi. Rimwe chete remarumondi (inenge 23 kubva kwavari) rinongova pasi pemamiriyoni zana e calcium. Vanewo vapfumi mu magnesium, manganese, uye vitamini E, pamwe uye vane zvakawanda zvemafuta ane utano.

8 - Broccoli

Broccoli kune imwe nzvimbo inotyisa yechitsuwa che calcium. Imwe mukombe we broccoli yakakoswa ichapa zvikamu zvinomwe kubva muzana zvezvaunoda zuva rega rega, pamwe chete zvakapfuma mune mamwe akawanda mavitamini nemaminerari, pamwe fiber uye antioxidants. Unofanirwa kubatsira wechipiri.

9 - Collard Greens

Collard magidhi yakanyanya kwazvo mu calcium. Zvechokwadi, imwe kapu yemirasi yemirasi inopa zvigadziro chimwe chechina chezvaunoda zuva rega rega. Collard greens inowedzerawo mune zvicherwa zvakawanda, B mavitamini, vitamini A uye fiber.

10 - Rhubarb

Rhubarb inonzi tangy inobudisa calcium. Iyo yakanyanyawo mu vitamini C, potassium uye fiber. Zvichida tart inodya kudya pasina shuga, asi imwe kapu yezviputi zvinokwana 10 muzana yezuva rega rega calcium inoda.

11 - Sipinaki

Sipinachi inotakurwa nemiti inosanganisira iron, calcium, vitamini C uye fiber, uye mamwe mavitamini nemaminerari. Imwe mukombe we sipinashi yakabikwa inenge inenge 25 muzana yezuva rega rega calcium inoda. Pipinashi yakakura zvakanaka zvakare, asi kubika sipinashi kunonyanya kuisa mishonga.

12 - Navy Beans

Navy nyemba inonyanya kukosha yekuti kwete marisi calcium. Imwe kapu yemafuta ekugadzirwa mavhiri ane mairigiramu 125 kubva pedyo ne15 muzana yezvinodiwa zvezuva nezuva. Izvo zvinokwidziridzwa mune fiber uye manganese.

13 - Swiss Chard

Swiss chard yakakwirira mu calcium. Rimwe kapu yeSwitzerland chard ichafukidza 10 muzana yezuva rega rega calcium inoda. Chard inowedzerawo mufiber, mavitamini A uye C, uye potassium uye maminiti akawanda. Ichowo chisarudzo chakanakisisa chekudya - kuti imwe kapu ye chard ine 35 makori.

14 - Stewed Tomato

Nyanya nyanya nyanya ndiyo yakanakisisa inopa calcium. Zvitsva tomate zvinewo calcium zvakare, asi kubika kunonyanya kuisa mumaminerari uye imwe kapu inopa anenge 10 muzana yezuva rega rega calcium inoda. Izvo zvakanyanyawo mu potassium uye nedare, pamwe chete vakapfuma mu vitamini A uye C.

15 - Pinto Beans

Miti yemichero, inowanzo, ine mishonga yakanaka ye calcium, uye imwe kapu yemabhandi epiiniti inokupa iwe neanenge zana muzana yezuva rega rega calcium inoda. Izvo zvinokwidzika mumanganese uye fiber, pamwe chete ne vitamini C. Chibage chine nyeredzi uye nyemba dzeputsvo dzakanaka zvakare-imwe kapu yebhondi inenge inenge mashanu muzana yezuva re calcium inoda.

16 - Brazil Nuts

Mazamu eBrazil anozivikanwa sechinhu chinonyanya kukosha chetenienium, asi iwowo anonyanya kukosha kwe calcium. Miti nhatu dzeBrazil dzine mamiriyoni anenge makumi mashanu uye dzinopa zvikamu zvishanu kubva muzana zvezvinodiwa zvako zvezuva nezuva. Izvo zvinokwidzikawo mumagetsi uye mafuta ane utano.

17 - Chii Chandakanga Ndangoona?

Kana ukasarudza rondedzero - heino urongwa hwemisiyo isina mairy calcium yakawanikwa:

1. Soy, Rice uye Nut Milk
2. Calcium-Yakasimbiswa Orange Juice
3. Tofu
4. Kale
5. Bok Choi
6. Amamondi
7. Broccoli
8. Collard Greens
9. Rhubarb
10. Sipinachi
11. Navy Beans
12. Swiss Chard
13. Stewed Tomato
14. Pinto Beans
15. Brazil Nuts

_Sources:

_{Institute of Medicine of the National Academies. "Dietary Reference Intakes: Inonzi Essential Guide kune Zvimwe Zvido Zvinoda."}

_{National Institute of Health Office of Dietary Supplements. "Calcium Dietary Supplement Fact Sheet." http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/.}

> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Chirongwa National Nutrient Database yeText Reference. "Basic Report: 16043, Chibage, pinto, mbeu yakakura, yakabikwa, yakabikwa, isina munyu." http://ndb.nal.usda.gov/ndb/foods/show/4757.

_{United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Zvekurima National National Nutrient Database yeCheferensi Yenhambare 28. https://ndb.nal.usda.gov/ndb/search/a>.}