Cov zaub mov twg muaj calcium: daim ntawv teev cov khoom, ntau npaum li cas, cov cai siv, cov qauv thiab cov yam ntxwv ntawm kev nqus calcium

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Calcium yog qhov tseem ceeb tshaj plaws ntawm cov xwm txheej tsis muaj sia, uas cuam tshuam rau kev txhawb nqa lub neej ntawm tib neeg. Nws yog ib qho tseem ceeb heev uas lub cev tau txais nws kom txaus. Txhawm rau kom qib ntawm cov macronutrient no nyob twj ywm li qub, nws yog ib qho tsim nyog yuav tsum muaj cov khoom noj uas nws muaj nyob hauv koj cov zaub mov. Yog li tam sim no peb yuav tham txog dab tsi cov zaub mov muaj calcium.

noob

Lawv tuaj yeem ntxiv rau cov zaub xam lav, nchuav rau ntawm pastries lossis nqaij, ntxiv rau batter. Cov noob yog cov khoom noj khoom haus me me "powerhouses" thiab ntau ntawm lawv muaj calcium. Nov yog cov uas muaj txiaj ntsig tshaj plaws:

• Npuas noob. Cov tshuaj muaj xws li tooj liab, hlau, phosphorus, sodium, magnesium thiab potassium. Thiab calcium muaj nyob rau hauv qhov loj tshaj plaws - ntau npaum li 1667 mg rau 100 g ntawm cov noob. Nws yog ib nqi sau cia hais tias poppy noob tseem calm lub paj hlwb, txo qaug zog thiab pabnrog insomnia.
• Sesame. Nws muaj calcium me me - 1474 mg rau 100 g. Noob kuj yog ib qho ntawm cov fiber ntau noj, uas pab txhawb kev zom zaub mov zoo dua thiab tshem tawm cov co toxins ntawm lub cev.
• Celery noob. Cov muaj pes tsawg leeg muaj xws li yooj yim digestible calcium, zinc, hlau, limonene, alpha-linolenic acid, thiab volatile roj. Cov noob no detoxify uric acid, pab kho lub siab, thiab muaj sedative, antioxidant thiab antibacterial teebmeem.
• Chia noob. Ntxiv nrog rau cov calcium thiab cov khoom uas tau hais los saum toj no, cov khoom xyaw muaj omega-3 fatty acids, riboflavin, vitamins A, C, E, thiab antioxidants. Chia txo cov roj cholesterol, tswj cov ntshav qab zib, ntxiv dag zog rau cov rau tes thiab enamel, txo kev tshaib kev nqhis, ntxiv dag zog rau cov hlab plawv thiab normalizes metabolic dab.
• Sunflower noob. Cov tshuaj muaj xws li calcium, tooj liab, fluorine, silicon thiab lwm yam minerals. Cov noob muaj txiaj ntsig zoo rau kev tiv thaiv myocardial infarction, atherosclerosis, kub siab, kab mob ntawm daim siab thiab ob lub raum, pancreas, thiab lwm yam. Tsis tas li ntawd, ua tsaug rau vitamin E, nws txhim kho txiv neej potency.

Noj cov noob (lossis ib yam khoom nrog lawv ntxiv) zoo dua thaum sawv ntxov. Thiab yog, tham txog dab tsi cov zaub mov muaj calcium, nws yuav tsum tau muab sau tseg tias koj yuav tsum tsis txhob tsim txom no ntxiv. Txaus 1-2 teaspoons ib hnub.

Cheese

Txuas ntxiv mus tshawb xyuas cov khoom lag luam twgcalcium yog tam sim no, cov khoom no kuj yuav tsum tau sau tseg. Hauv cheese, lub ntsiab lus no zoo kawg nkaus sib npaug nrog lwm yam tseem ceeb, uas suav nrog sodium, magnesium, potassium, sulfur, tooj liab, hlau, manganese, phosphorus thiab zinc.

Cov cheese hauv qab no muaj cov calcium ntau tshaj:

• Parmesan.
• Russian.
• Edam.
• Nyob zoo.
• Tilsiter.
• Gouda.
• Cheddar.
• Cheese.

Cheese muaj txiaj ntsig zoo rau cov qog ua kua, thiab ua kom qab los noj mov. Tsis tas li ntawd, nws yog qhov zoo tshaj plaws ntawm cov protein, uas yog ib feem tseem ceeb ntawm cov kua hauv lub cev, lub cev tiv thaiv kab mob, enzymes thiab cov tshuaj hormones. Nws muaj cov vitamins B, uas muaj txiaj ntsig zoo rau hematopoiesis, kev ua haujlwm thiab cov ntaub so ntswg ua pa.

Yog vim li cas thiaj pom zoo rau cov poj niam cev xeeb tub. Calcium hauv cov khoom noj uas lawv yuav tsum tau noj, thiab cheese yog qhov kev xaiv zoo.

Thiab cov khoom lag luam tseem ceeb nrog pwm, los ntawm txoj kev, yog tsim rau cov neeg uas muaj lactose intolerance. Vim tias tsis muaj mis nyuj qab zib hauv cov cheese. Txawm li cas los xij, nws tsis pom zoo rau cov poj niam cev xeeb tub. Cov kab mob tuaj yeem cuam tshuam kev loj hlob ntawm fetus.

Natural yogurt

Cov khoom qab no yog tsim nrog Bifidobacteria, Bacteria bulgaris, Bacillus acidophilus, thiab Streptococcus aureus hauv nws cov mis nyuj.

Y Yogurt yog ib lub tsev khaws khoom noj. Feem ntau ntawm tag nrho nws muaj poov tshuaj, calcium thiab chlorine. Nws kuj muaj sodiumsulfur, phosphorus, hlau, magnesium thiab zinc. Los ntawm cov vitamins - A, B (1, 2, 3, 5 thiab 6), thiab C.

Yog tias koj haus yogurt txhua hnub, koj tuaj yeem tsim cov tshuaj interferon, uas yog lub luag haujlwm rau kev ua haujlwm ntawm lub cev tiv thaiv kab mob. Tsis tas li ntawd, cov khoom no pab tshem tawm cov co toxins thiab co toxins los ntawm lub cev, thiab tseem txhim kho kev ua haujlwm ntawm lub plab zom mov.

Thiab yogurt ntuj yam tsis muaj tshuaj ntxiv normalizes plab hnyuv microflora, ntxuav lub plab zom mov thiab txawm tias qeeb cov txheej txheem kev laus. Ua tsaug rau lactic acid.

Muaj

Thaum tham txog cov zaub mov twg muaj calcium ntau tshaj, cov mis nyuj yuav tsum tau hais. Txhua leej txhua tus paub txij thaum yau tias qhov no yog qhov nplua nuj tshaj plaws ntawm macronutrient. Thiab lwm yam tseem ceeb heev, los ntawm txoj kev.

Ntawm no yog dab tsi hauv mis nyuj ntxiv rau calcium:

• YLactose thiab disaccharides.
• YRetinol.

Thiamin Thiamin

• Riboflavin.
• Kobalamin.
• Vitamin D.
• Magnesium thiab potassium.

Rau qhov tsawg dua, mis nyuj suav nrog tooj liab, cob alt, iodine, molybdenum, strontium, tin, chromium, aluminium thiab manganese.

Hmoov tsis zoo, kev ua kom tsis muaj menyuam thiab pasteurization txo cov txiaj ntsig ntawm mis nyuj. Tab sis cov khoom tseem khaws nws tus nqi. Mis nyuj muaj txiaj ntsig zoo rau kev ua haujlwm ntawm ob lub raum, lub siab thiab lub siab, tswj kev pom kev pom, thiab ua kom cov txheej txheem ntawm kev nqus qab zib. Nws kuj pab tiv tau khaub thuas.

Canned salmon

Thaum ua cov npe khoom noj uas muaj calcium thiab potassium, koj yuav tsum tauhais txog ntses. Nyob rau hauv cov kaus poom ntses salmon, tag nrho cov tseem ceeb tshuaj uas yog Ameslikas nyob rau hauv nws yog khaws cia. Thiab cov ntses no yog nplua nuj ntawm calcium, magnesium, phosphorus thiab selenium. Nws tseem ceeb heev uas yuav tsum nco ntsoov tias tsuas yog 100 grams ntawm cov khoom muaj ib nrab ntawm cov vitamins B txhua hnub!

Cov kaus poom sardines kuj zoo. Cov ntses me no muaj mercury tsawg, uas tuaj yeem pom hauv lwm cov nqaij nruab deg. Ntxiv nrog rau cov npe tshuaj, sardines kuj muaj fluorine, zinc, sulfur, cob alt thiab chromium.

Cov ntses hauv kaus poom kuj zoo rau nws cov fatty acids, uas yog qhov tseem ceeb hauv kev txo qis "phem roj cholesterol". Lawv kuj pab them nyiaj rau lub plawv tsis zoo.

Cov nqaij nruab deg kuj muaj coenzyme Q10, uas txo qhov kev pheej hmoo ntawm kev mob Alzheimer's. Yog tias koj niaj hnub noj cov ntses kaus poom thoob plaws hauv koj lub neej, koj yuav muaj peev xwm khaws cia hauv lub hnub nyoog laus. Yog lawm, thiab cov vitamins E thiab A muab cov tub ntxhais hluas tsis yog rau cov hlwb ntawm lub cev, tab sis kuj rau cov plaub hau, qhov muag thiab tawv nqaij.

taum

Nov yog cov zaub mov uas muaj cov khoom noj muaj txiaj ntsig zoo. Nyob rau hauv cov nqe lus ntawm muaj pes tsawg leeg, legumes nyob rau hauv tsis muaj txoj kev inferior rau nqaij, tab sis yog yooj yim dua rau zom.

Lus npe cov khoom noj twg muaj calcium, ib tus tsis tuaj yeem pab tab sis tham txog lawv. Legumes muaj txiaj ntsig zoo rau lub cev. Nov yog qhov lawv ua:

• ntshav siab rov qab.
• Stabilization ntawm cov hlab plawv.
• Nyob rau hauv lub suab tag nrho.
• Ua kom muaj zogkev xav.
• ntxuav lub cev ntawm co toxins thiab tshuaj phem.
• Pab hlawv rog.
• Restore cov ntshav qabzib ib txwm.
• Txo kev pheej hmoo ntawm ntshav qab zib.
• Txo cov roj cholesterol hauv lub cev.

Qhov tseem ceeb tshaj plaws yog taum tis. Cov no suav nrog square thiab asparagus peas, nrog rau cov taum tis. Lawv cov txiv hmab txiv ntoo yog nplua nuj nyob rau hauv protein thiab carbohydrates, fiber, hlau, potassium, sodium, zinc, vitamins PP, B, A thiab C. Me ntsis cov as-ham thiab calcium muaj nyob rau hauv cov taum dawb thiab lentils.

Almonds

Txhua tus yeej paub zoo txog cov txiaj ntsig ntawm txiv ntoo. Tab sis almonds yog qhov zoo dua rau lwm yam. Vim nws muaj calcium ntau.

Feem ntau, nws muaj kev nplua nuj heev. Ntawm no yog cov khoom noj qab haus huv no muaj: magnesium, potassium, calcium, zinc, fluorine, hlau, tooj liab, selenium, ntau cov kua qaub (nicotinic, myristic, arachidic, linolenic, txiv neej, stearic), vitamins E thiab B.

Cov khoom xyaw no txiav txim siab nws cov txiaj ntsig zoo. Almonds muaj txiaj ntsig zoo rau lub plab thiab duodenal ulcers, anemia, pom kev tsis pom kev, stomatitis, otitis media, thiab kuj rau cov kab mob plawv.

Txawm li cas los xij, qhov no tsis yog kev kho kom nyab xeeb. Yog tias koj noj cov txiv hmab txiv ntoo uas tsis tau siav los yog noj ntau cov txiv ntoo iab, koj tuaj yeem raug tshuaj lom. Thiab almonds feem ntau provoke ib qho kev tsis haum tshuaj. Yog li ntawd, koj tuaj yeem noj tsis pub ntau tshaj 20-24 daim ib hnub.

zaub

Ib zaugpeb tab tom tham txog cov khoom noj twg muaj calcium ntau tshaj plaws, zaub yuav tsum tau hais. Tag nrho cov no muaj txiaj ntsig, tab sis qee qhov tshwj xeeb tshaj yog muaj txiaj ntsig. Nws raug pom zoo kom ntxiv dag zog rau koj cov zaub mov nrog cov zaub no:

• Spinach.
• Beijing thiab zaub qhwv dawb.
• -parsley.
• Garlic.
• Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws.
• ntsuab dos thiab leeks.
• Sorrel.

Txhua yam khoom muaj cov khoom tshwj xeeb. Spinach, piv txwv li, thaiv qhov kev loj hlob ntawm cov qog los ntawm inhibiting lawv circulatory system. Broccoli muaj ntau npaum li cas ntawm tocopherol, uas yog lub ntuj antioxidant. Thiab leeks yog nplua nuj nyob rau hauv coarse fibers uas txhim kho peristalsis.

Rhubarb stems

Nws tsis tuaj yeem hais txog lawv, tham txog cov zaub mov twg muaj calcium ntau tshaj. Rhubarb yog ib tug paub zoo choleretic, antiseptic thiab laxative. Ntxiv nrog rau calcium, nws muaj sucrose, starch, fiber ntau thiab pectins. Ua tsaug rau cov tshuaj no, rhubarb muaj cov haujlwm hauv qab no:

• Txhim kho digestion.
• Muab lub cev muaj zog.
• Timulates peristalsis.
• Ntawm suab nrov thaum koj poob zog.

Nws yog ib qho tseem ceeb uas yuav tsum tau hais tias ntau tshaj li calcium, rhubarb muaj silicon. Qhov no yog lwm lub ntsiab lus tseem ceeb koom nrog hauv kev nqus cov vitamins thiab kev saib xyuas ntawm lub cev tiv thaiv kab mob. Nws kuj tseem pab ua ke cov tshuaj hormones, ua rau cov hlab ntsha elastic dua, ua kom cov plaub hau thiab rau tes, thiab neutralizes radionuclides thiab hnyav hlau.

Amaranth

Qhov nopseudocereal yog cov nplua nuj tshaj plaws ntawm folic acid. Tsuas yog 250-gram ua haujlwm (ib lub tais me me ntawm porridge) tuaj yeem muab cov calcium rau tib neeg lub cev ntawm 117 mg. Thiab qhov no yog 12% ntawm qhov xav tau txhua hnub.

Ntxiv rau, amaranth yog nplua nuj nyob rau hauv cov protein zoo, uas muaj lysine, qhov tseem ceeb tshaj plaws amino acid. Tsis xav tias cov Japanese sib npaug nrog nqaij nruab deg.

Raws li cov lus hais saum toj no, nws twb tau nkag siab tias calcium feem ntau pom nyob rau hauv cov khoom uas muaj lwm yam khoom muaj txiaj ntsig. Amaranth tsis muaj qhov zam. Nws muaj squalene, hydrocarbon uas yog ib feem ntawm tib neeg epidermis.

Tsis tas li ntawd, cov nroj tsuag nws tus kheej muaj li 77% ntawm fatty acids. Yog li ntawd, amaranth yuav tsum tau siv los tswj cov ntshav siab thiab txhawb kev ua haujlwm ntawm cov leeg nqaij. Nws kuj muaj phosphorus, magnesium, sodium, potassium, zinc, selenium, manganese, hlau thiab tooj liab.

Fruit

Qhov no tsis yog qhov nplua nuj ntawm calcium li fermented mis nyuj cov khoom, piv txwv li, tab sis ntawm cov txiv hmab txiv ntoo muaj cov thawj coj hauv nws cov ntsiab lus. Nov yog qee qhov:

• Banana.
• Grapes.
• Apple.
• Orange.
• Pear.
• txiv hmab txiv ntoo qhuav.
• Kiwi.
• -citrus.
• Peaches.
• Apricots.
• Pineapple.
• -watermelon.
• Avocado.

Koj yuav tsum siv cov tshiab xwb. Txawm tias cov khoom noj uas muaj calcium ntau ntau tsis pom zoo kom ua tiav lossis sib xyaw nrog txhua yam.ces. Thiab ntau txiv hmab txiv ntoo.

Cia no macronutrient hauv txiv hmab txiv ntoo tsis ntau, tab sis lawv yog cov vitamins muaj txiaj ntsig. Thiab yog li ntawd lawv coj cov txiaj ntsig tseem ceeb rau lub cev.

Piv txwv li, txiv apples muaj tannins tsim nyog rau kev tiv thaiv urolithiasis thiab kab mob plawv. Avocado txhim kho cov ntshav ncig, tshem tawm cov teeb meem quav, tshem tawm cov roj cholesterol. Thiab kiwi ntxiv dag zog rau lub cev tiv thaiv kab mob, tiv thaiv qhov tshwm sim ntawm tus mob khaub thuas, ntxiv dag zog rau cov phab ntsa ntawm capillaries thiab cov hlab ntsha thiab txhawb kev poob phaus.

Yog li ntawd, cov txiv hmab txiv ntoo yuav tsum tau noj - yog tias tsis yog rau cov calcium, ces rau lwm yam txiaj ntsig lawv nqa.

siab

Thiab qhov muaj pes tsawg leeg ntawm cov offal no yuav tsum tau qhia ua ib feem ntawm kev sib tham txog cov khoom noj twg muaj calcium ntau. Nqaij qaib, nqaij npuas thiab nqaij nyug siab muaj cov khoom nram qab no:

• Vitamins (A, E, thiab tag nrho cov pab pawg B).
• Acids (docosahexaenoic, linoleic, arachidonic).
• Valine.
• Arginine.
• Histidine.
• YPotassium.
• Magnesium.
• Sodium.
• Sulfur.
• Chlorine.

phosphorus

• Zinc.
• Molybdenum.
• Copper.
• YManganese.
• Iron.

Thiab qhov no tsis yog ib daim ntawv teev tiav. Vim nws cov nplua nuj muaj pes tsawg leeg, daim siab muaj txiaj ntsig zoo rau tib neeg lub cev. Nov yog qee qhov ntawm nws qhov kev ua:

• nce hauv qhov concentration ntawm hemoglobin hauv cov ntshav.
• Txoj cai ntawm cov ntshav txhaws.
• Kev ua kom zoo ntawm kev paub txog kev ua haujlwm ntawm lub hlwb.
• Txhim kho daim tawv nqaij.
• -nce qhov kawg ntawm lub cev.
• Tshuaj pob txha pob txha.
• Tshem tawm cov kua dej ntau dhau ntawm lub cev.
• Txhim kho qhov tseem ceeb roj metabolism.

Tsis xav tias daim siab yog nyob rau hauv cov npe ntawm cov khoom noj muaj txiaj ntsig tshaj plaws. Tus nqi ntawm calcium nyob rau hauv nws yog optimally ua ke nrog lwm yam tshuaj, yog li nws cov nyhuv rau lub cev yog tiag tiag invaluable.

tshuaj ntsuab

Lawv kuj yuav tsum tau ntxiv cov npe ntawm cov khoom. Cov zaub mov twg muaj calcium ntau tshaj? Nov yog cov tshuaj ntsuab uas yog cov thawj coj hauv qhov no:

• Dioecious nettle. Nws yog siv nyob rau hauv yuav luag txhua yam kab mob. Nettle pab kho lub raum, zais zis, siab, tuberculosis, gallbladder, thiab tseem tshem tawm cov teeb meem cuam tshuam nrog cov metabolism.
• Basil. Nws muaj txhua yam - los ntawm fatty acids mus rau cov vitamins (PP, K, C, B) thiab macronutrients. Qhov txiaj ntsig tseem ceeb ntawm basil yog tias nws ua rau lub cev nrog cov tshuaj uas nws xav tau. Txawm li cas los xij, lawv siv nws hauv kev tawm tsam ntau yam kab mob.
• Tshuaj ntsuab. Nws yog nplua nuj tsis tsuas yog nyob rau hauv calcium, tab sis kuj nyob rau hauv silicon dioxide. Cov tshuaj ntsuab no nquag siv los tswj cov pob txha noj qab haus huv thiab cov pob qij txha.

Thiab tsis tau, tham txog cov zaub mov twg muaj calcium ntau, ib tus tsis tuaj yeem hais txog cov txuj lom. Feem ntau ntawm cov macronutrient no muaj nyob rau hauv dill, oregano, thyme, mint, parsley thiab marjoram. Thiab hauv moringa, qib calcium yog 17 npaug siab dua hauv cov mis nyuj tag nrho.

Feem ntau, tshuaj ntsuab thiab txuj lom yog qhov zoo rau koj. Tshwj xeeb tshaj yog tshiab, ntsuab, tsis qhuav. Lawv kuj muaj enzymes, vitamins, minerals, noj qab nyob zoo fibers, nrog rau bioflavonoids thiab chlorophyll.

Lwm qhov chaw macronutrient

Saum toj no, nws tau piav qhia ntxaws txog qhov twg calcium nyob, hauv cov zaub mov twg. Txawm li cas los xij, ntxiv rau qhov saum toj no, muaj lwm qhov chaw. Nov yog qee qhov ntawm lawv:

• Natural birch sap. Nws kuj muaj magnesium, manganese, tooj liab, sodium thiab potassium. Tsis xav tias birch kua txiv suav hais tias yog ib qho elixir ntawm lub neej ntev thiab kev noj qab haus huv.
• Oat straw. Los ntawm nws koj tuaj yeem ua decoctions lossis infusions. Nws muaj calcium txaus los tiv thaiv ntau yam kab mob loj thiab ntxiv dag zog rau cov pob txha.
• tsev cheese. Hauv txoj ntsiab cai, nws muaj peev xwm tsis hais txog nws. Nws muaj casein, sulfur, fluorine, tooj liab, ib feem me ntawm cov rog, vitamins A thiab D, nrog rau methionine, amino acid uas tiv thaiv lub siab.
• Nplooj thiab paj ntawm liab clover. Nws yog qhov zoo tshaj plaws ntawm cov vitamins, alkaloids, waxes, steroids thiab glycosides.
• Olives. Los ntawm kev noj cov txiv hmab txiv ntoo qab no, koj tuaj yeem tswj hwm cov roj cholesterol hauv cov ntshav, txhim kho kev ua haujlwm ntawm cov hlab plawv, normalize metabolism, thiab ua kom lub cev tiv thaiv kab mob.
• Chicory. Nws muaj ntau cov calcium thiab inulin, uas pab kom nqus tau cov zaub mov thiab cov vitamins, thiab tseem txo qis kev tshaib kev nqhis.
• Nplej. Nws txhim kho kev ua haujlwm ntawm lub plab zom mov, tiv thaiv kev txhaws ntawm cov hlab ntsha nrog cov roj cholesterol,tshem tawm cov teeb meem ntawm lub cev, tswj cov ntshav muaj pes tsawg leeg, thiab tseem ua kom muaj txiaj ntsig zoo ntawm kev faib cov protein, suab thaj thiab rog.
• Tolokno. Thiab cov hmoov zoo kawg nkaus no yog nplua nuj nyob hauv micro thiab macro ntsiab uas tsuas yog 100 grams ntawm nws txaus los npog ib nrab ntawm cov koob tshuaj txhua hnub. Thiab qhov ntawd hais tag nrho.

Feem ntau, yuav luag txhua yam khoom muaj qee cov calcium. Yog li ntawd, lub cev ntawm ib tug neeg nyob rau hauv ib co kom muaj nuj nqis tau txais nws. Tab sis txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau ntxiv calcium, koj yuav tsum ua kom muaj kev noj zaub mov ntau ntxiv.