Cov zaub mov twg muaj calcium ntau tshaj?

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-02 16:20

Yog tias koj pom ib tug ntxhais lossis tus txiv neej ua rau koj nrog lawv lub ntsej muag zoo nkauj, lub cev zoo, cov plaub hau ci thiab qhov muag, ces feem ntau cov txiv neej no paub tseeb tias cov khoom noj muaj calcium thiab zoo siab siv lawv. Vim muaj cov ntsiab lus txaus ntawm Ca hauv cov zaub mov, tus neeg tau txais kev zoo nkauj zoo nkauj, cov pob txha muaj zog, lub paj hlwb ruaj khov, rau tes uas tsis paub tias yog dab tsi stratification, luxurious plaub hau. Thiab rau cov neeg uas txhawj xeeb txog qhov teeb meem ntawm qhov hnyav dhau, nws tsim nyog nco ntsoov tias nws yog qhov tseeb xws li "kub" lub ntsiab lus xws li calcium uas tiv thaiv kev tsim cov rog rog.

Nrog rau qhov tsis muaj cov khoom no, cov hniav, cov plaub hau, thiab cov rau tes tsis zoo. Lawv ua qhuav thiab nkig. Cov hniav tuaj yeem xoob, poob, tawg.

Ib tug me nyuam muaj tsib xyoos yuav tsum tau ob khob mis nyuj los yog yogurt ib hnub kom lub cev tau txais calcium txhua hnub.

Qe yog qhov zoo heev ntawm cov khoom no, thiab hauv qeLub plhaub muaj cov calcium ntau tshaj. Hauv cov khoom noj dab tsi koj tseem tuaj yeem pom cov pob zeb tseem ceeb no hauv nws daim ntawv ntshiab, ntuj tsim thiab nqus tau los ntawm lub cev? Nws yog ib qho nyuaj rau nrhiav tau ib yam khoom zoo sib xws rau tib neeg noj nrog raws nraim qhov no degree ntawm digestibility.

Ua ntej siv, ntxuav cov plhaub hauv dej kub, kom tua kab mob, ci hauv qhov cub thiab grind nrog kas fes grinder. Txhawm rau npog koj qhov xav tau ntawm calcium txhua hnub, ib teaspoon ntawm crushed shells yog txaus: sib tov nrog citrus kua txiv (ob peb tee yog txaus) thiab ntxiv rau noj tshais cereal.

Koj xav tau calcium ntau npaum li cas hauv ib hnub

Cov qauv hauv qab no muaj:

• menyuam mos - 270 mg;
• me nyuam 2-5 xyoos - 0.5g;
• cov menyuam yaus hnub nyoog qis dua 8 xyoos - 0.8g;
• adults - 100 mg;
• menyuam yaus hnub nyoog 9 txog 18 xyoo - 1300 mg calcium txhua hnub;
• poj niam cev xeeb tub - txog 2000 mg ib hnub.

Paub qhov twg thiab cov zaub mov twg muaj calcium, thiab muaj cuab yeej nrog lub laij lej, nws yooj yim los xam seb koj yuav tsum tau noj ntau npaum li cas thiab hom khoom noj twg thiaj li tau txais cov calcium hauv ib hnub (saib lub rooj thiab cov cov npe khoom noj uas muaj calcium hauv qab no). Tib lub sijhawm, nws yuav tsum nco ntsoov tias cov as-ham ntawm cov khoom tau nqus los ntawm ib feem peb xwb.

rau cov poj niam zoo nkauj

Cov calcium ntau uas koj muaj nyob rau hnub tseem ceeb, koj yuav raug mob tsawg dua. Noj ntau tsev cheese, kefir, thiab tseem ua cheesecakes, casseroles, noj qaub cream. Nws yog ib qho tseem ceeb heev rau cov poj niam cev xeeb tub kom paub cov zaub mov twg muaj calcium, xws liRau cov ntaub so ntswg ntawm cov hniav thiab cov plaub hau ntawm tus me nyuam yav tom ntej, Ca yog qhov tseem ceeb heev. Nrog rau qhov tsis txaus ntawm cov khoom no, tus me nyuam tsuas yog coj nws tawm ntawm leej niam lub cev. Ib leej niam leej niam yuav tsum haus 1.5 g ntawm calcium ib hnub twg, thiab yog tias nws pub niam mis - 2 g.

Thaum lub caij ua poj niam, cov poj niam kuj yuav tsum tau noj cov calcium ntau - txog 2 g ib hnub twg. Thaum lub sijhawm nyuaj no rau tus poj niam, lub ntsiab lus tseem ceeb yog tawm hauv lub cev ntau heev, vim tias cov pob txha tuaj yeem txhim kho - softening ntawm cov pob txha.

Matroskin yog lawm…

Tam sim no, tsis zoo li txhua yam khoom siv mis nyuj niaj hnub no tuaj rau peb hauv qab nyuj. Tab sis nws yog nws uas yog lub zos nyuj-tus neeg saib xyuas, yog lub chaw tsim khoom me me rau kev tsim khoom ntawm ntuj Ca. Txij li thaum yau, peb paub tseeb tias cov zaub mov twg muaj calcium ntau. Tsawg tus tuaj yeem sib tw nrog cov khoom plig pub mis ntawm ntuj. Yuav cov tsev cheese tshiab thiab mis nyuj, yogurt thiab curdled mis nyuj, kefir, qaub cream thiab fermented ci mis nyuj, koj yuav tsis mus yuam kev. Yog tias koj tseem xaiv noj zaub mov tsis muaj txiv hmab txiv ntoo ntxiv thiab qab zib, nws cov txiaj ntsig yuav tseem ceeb dua.

Yog li ntawd, yog tias koj tsis muaj contraindications, tsis txhob tso cov khoom noj siv mis. Txhawm rau tsim kom muaj kev noj zaub mov zoo, koj tuaj yeem siv cov lus hauv qab no, uas qhia txog cov ntsiab lus calcium hauv 100 g ntawm cov khoom noj mis nyuj thiab qaub-mis nyuj.

khoom	Ntau cov calcium hauv mg
	1290
Hard cheese	1100
Mis hmoov	920
ua cheeses	300
Condensed mis nyuj uas muaj roj ntau	243
Kefir ib feem	125
YNatural milk and yogurt	110
Sour cream ntawm cov ntsiab lus muaj roj	100
tsev cheese	95

Tsis yog mis nyuj: cov zaub mov twg muaj calcium

Cov npe ntawm cov khoom npaj txhij txog qhib qhov sib tw hauv cov ntsiab lus calcium - qhov no yog noob hnav. Tsis tas li, ob peb tus neeg paub tias cov tub ntxhais hluas nettle nrog lub meej mom hnav "bronze medal" rau cov ntsiab lus ntawm natural calcium.

Sau cov khoom noj muaj calcium:

1. Noob noob noob hnav (li 1000 mg rau 100 g ntawm cov khoom), almonds, poppy noob.
2. Pulses, txiv ntseej thiab noob, cov kaus poom thiab tshiab ntsuab peas, taum pauv, taum, thiab lentils.
3. 715mg ntawm calcium ib 100g muaj nyob rau hauv cov tub ntxhais hluas nettles.
4. Rose hips muaj txog 257mg ntawm calcium ib 100g
5. Broccoli muaj calcium hauv stems thiab florets.
6. Nws yuav nthuav rau menyuam yaus: nplooj dandelion thiab paj - lawv tuaj yeem muab ntxiv rau zaub nyoos.
7. Arugula zaub xam lav.
8. Cov kaus poomsalmon.
9. Spinach.
10. Nws yog ib qho tseem ceeb uas yuav tau npaj cov zaub mov kom tsis txhob ua kom cov calcium. Dolma - nplooj txiv hmab txiv ntoo ntim nrog mov thiab cov nqaij ntshiv - muaj 15% ntawm cov nqi calcium txhua hnub.
11. Thiab thaum kawg, ntawm no yog ib lo lus zais rau menyuam yaus: cov zaub mov twg muaj calcium ntau npaum li yim khob yogurt? Koj yuav xav tsis thoob los ntawm cov lus teb. Tsuas yog ib qho ntses sardine sib npaug hauv Ca cov ntsiab lus rau 2 litres ntawm cov mis nyuj los yog yogurt.

Daim ntawv teev cov khoom noj muaj calcium (mg ib 100g khoom noj)

Ntsuab, noob:

• noob noob hnav - 1000;
• feem ntau hazel - 225;
• pistachios (raw) - 130;
• sunflower noob - 100;
• walnut - 90;
• peanuts - 60.

zaub thiab txuj lom:

• basil - 252;
• parsley -245;
• savoy thiab zaub qhwv dawb - 212;
• dej-205;
• fresh dill - 126;
• broccoli (boiled) - 105;
• ntsuab txiv ntseej - 96;
• ntsuab dos - 86;
• radish, lettuce, carrot - 36;
• txiv lws suav tshiab thiab dib - 15;
• qos yaj ywm - 12.

Cov zaub mov twg muaj calcium, yog tias koj xaiv los ntawm txiv hmab txiv ntoo, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo qhuav:

• qhuav apricots - 80;
• figs - 54;
• raisins daj thiab dub - 50;
• txiv kab ntxwv - 42;
• raspberries - 40;
• kiwi - 38;
• tangerines - 33;
• currant - 30;
• strawberries - 26;
• hnub - 21;
• grapes (xim tsis muaj teeb meem) - 18;
• pineapples thiab apricots - 1.

taum:

• soybeans - 240;
• taum - 194;
• taum - 100;
• peas - 50.

Cereals:

• oatmeal - 50;
• rice - 33;
• buckwheat - 21;
• semolina - 18.

paub yuav ua li cas kom calcium sib xyaw nrog lwm yam khoom noj

Yog li peb paub tias cov zaub mov twg cog muaj calcium, tab sis peb yuav tsum tsis txhob nkag siab qhov no, tab sis kuj muab nws nrog lwm cov khoom noj kom raug. Calcium yog qhov zoo tshaj plaws nrog cov khoom noj uas muaj cov vitamins C thiab D, nrog rau magnesium thiab phosphorus. Lub koom haum no pab txhawb rau kev kov yeej khaub thuas thiab kab mob.

Muab cov khoom noj uas muaj calcium ntau nrog zaub, nqaij thiab taum, uas muaj cov vitamins A, B, C, E los pab calcium nqus.

YCalcium + Vitamin D

Nrog tsis muaj vitamin D, caries thiab osteoporosis, kab mob periodontal, rickets thiab rheumatism tsim nyob rau hauv lub cev. Koj cov zaub mov yuav tsum muaj butter thiab qe yolks, nrog rau oily seafish. Yog ua tau, tsis txhob quav ntsej lub hnub. Tab sis ceev faj: hnub no lub hnub nquag tuaj yeem tsis tsuas yog muab cov vitamin D, tab sis kuj muab nqi zog rau cov kab mob tuag taus.

YCalcium + magnesium

Ib tug neeg xav tau 0.35 g ntawm magnesium ib hnub rau kev nqus ntawm Ca. Magnesium tshuav nyiaj li cas ntawm calcium absorbed. Kev sib xyaw ntawm ob yam khoom nopob txha zog. Nrog rau qhov txo qis ntawm magnesium, qhov nqus ntawm calcium txo qis thiab rov ua dua.

yog li ntawd, txhawm rau kom tsis txhob mob pob txha thiab muaj ib qho yuav tsum tsis txhob tsuas yog cov khoom noj uas muaj cov pob txha, tab sis tseem muab cov khoom noj uas muaj cov pob txha, tab sis tseem ua ke cov khoom noj twg, oatmeal thiab Bran muaj ntau cov magnesium.

YCalcium + Phosphorus

Yog tsis muaj phosphorus ntsev, calcium yuav tsis nyob hauv lub cev, thiab thaum tso zis, tag nrho nws yuav raug tso tawm. Phosphate ntsev tsim cov nqaij pob txha, txog li 2 grams phosphorus yuav tsum tau noj ib hnub, tab sis tsis muaj ntxiv. Txhawm rau kom muaj kev sib npaug ntawm cov khoom noj, cov khoom noj uas muaj calcium thiab phosphorus yog xav tau, uas muaj ntau hauv cheese, qe qe thiab lentils. Noj cov ntses oily, cereals, walnuts, liab caviar, taub dag, txiv apples, zaub qhwv thiab legumes.

Cov zaub mov twg muaj calcium thiab phosphorus tib lub sijhawm? Cov no yog celery, taum, txiv apples thiab zaub qhwv, ntsuab peas, radishes thiab lettuce, nrog rau tag nrho cov nplej ntawm cov nplej. Cov nqaij nruab deg, ntses salmon thiab sardines yog qhov zoo rau phosphorus.

Vitamin thiab calcium

Vitamin K muaj lub zog hematopoietic muaj nuj nqi, koom nrog hauv cov txheej txheem ntawm cov ntshav txhaws, faib cov calcium mus rau qhov chaw uas nws tsis txaus.

Vitamin C - ascorbic acid - kuj ua kom nrawm nrawm ntawm calcium.

Vitamin B₁₂ tswj cov qib magnesium hauv lub cev. Yog li, raws li qhov tseeb tias calcium tsis tuaj yeem nqus tau yam tsis muaj magnesium, cov vitamin notseem ceeb. Nyob rau hauv lem, calcium txhawb kev nqus ntawm vitamin B_12..

Khoom noj uas tshem tawm calcium

Koj paub tias cov zaub mov twg muaj calcium. Tab sis muaj cov uas ua rau lwm txoj hauv kev, ntxuav tawm cov txiaj ntsig zoo ntawm lub cev. Caffeine, qab zib, ntsev ntau dhau, thiab rog dhau calcium uas tsis txaus ntseeg. Sim haus lawv hauv qhov tsawg kawg nkaus. Cov neeg haus luam yeeb kuj muaj kev pheej hmoo - ua ntej nicotine, calcium capitulates tag nrho.

Yog tias tsis muaj calcium txaus

Calcium deficiency ua rau muaj kev hem thawj ntawm lub plawv nres thiab mob stroke. Ua tsaug rau cov khoom no, lub plawv dhia nrawm nrawm, cov ntshav txav nrawm nrawm los ntawm cov hlab ntsha, tsis muaj stagnation ntawm cov rog thiab cov cholesterol plaques tsis tsim. Cov neeg uas noj cov calcium me me muaj cov ntshav tuab.

Tsis muaj calcium tuaj yeem ua rau retardation, insomnia thiab ntxhov siab vim.

Cov pob txha yuav pib tawg, pob txha thiab mob pob qij txha yuav tshwm sim, cov kab mob hauv qab no yuav tshwm sim:

1. mob qog noj ntshav pancreatic.
2. Osteoporosis thiab mob caj dab.
3. Kev tsis pom kev.
4. mob ntshav siab.

Dab tsi yog qhov txaus ntshai ntawm calcium ntau dhau

Zoo ib yam nkaus, cov calcium ntau dhau kuj tseem ceeb rau lub cev. Vim yog nws, lub paj hlwb yog loosened, lub functionality ntawm connective cov ntaub so ntswg puas hlwb puas, urolithiasis feem ntau tshwm sim, pob txha mos txav, thiab ntsev deposits tshwm sim. Tseem muaj kev pheej hmoo ntawm kev txhim kho:

• gout;
• kev nyuaj siab, pw tsaug zog;
• kev tiv thaiv tsis muaj zog;
• ntshav txhaws zuj zus;
• raum, zais zis thiab gallstones yuav tshwm sim.

cov lus qhia dav dav

Ntau tus ntseeg tias tsis tas yuav tsum paub meej tias cov zaub mov twg muaj calcium, nws txaus los siv tshuaj vim tias lawv nqus tau zoo dua los ntawm lub cev. Tsis tas li ntawd xwb. Tom qab tag nrho, ib qho khoom siv dag zog, cov khoom siv hluavtaws tsis yog ib txwm muaj txiaj ntsig zoo rau qhov uas cov qauv ntawm Ca los ntawm cov khoom siv mis nyuj, noob, zaub tshiab, txiv hmab txiv ntoo thiab txiv ntoo tuaj yeem muab rau peb. Nws yuav tsum nco ntsoov tias yog tias koj nthuav tawm cov khoom rau kev kho cua sov, cov calcium uas muaj nyob rau hauv nws tau hloov mus rau hauv inorganic thiab ua tsis tshua muaj nqi rau tib neeg.

Yog tias koj xav txo qis kev pheej hmoo ntawm cov ntsev ntsev thiab tiv thaiv kev tsim cov pob zeb hauv lub raum kom ntau li ntau tau, dej dawb nrog txiv qaub thiab kua txiv beetroot yuav pab koj nrog qhov no. Ua raws li kev noj zaub mov kom raug, thiab koj yuav noj qab nyob zoo!