Mehloli ea Calcium e sa Batleng Cow

1 - 15 Mehloli ea Calcium e sa Batleng Cow

Calcium ke ea bohlokoa bakeng sa masapo a phetseng hantle, empa e etsa ho hongata haholo. Calcium e hlokahalang bakeng sa mosebetsi o tloaelehileng oa mesifa le methapo ea mali le mali a hao ho koala hantle. Ho haelloa ke khalsiamo ke litaba tse bohloko hobane li ka lebisa ho osteoporosis kapa osteopenia.

Setsi sa Meriana se khothalletsa hore batho ba baholo ba fumane li-milligram tsa khalsiamo letsatsi le leng le le leng ho latela lilemo.

Lebese le lihlahisoa tse ling tsa lebese li tsejoa haholo ka likhahla tsa khalsiamo - ke ka lebaka leo li hlahisang sehlopha se le seng sa lijo - Lefapha la Temo la United States le re batho ba baholo ba lokela ho fumana likopi tse tharo tsa lihlahisoa tsa lebese nakong ea lijo tsa bona letsatsi ka leng.

Empa hase bohle ba ka jang lihlahisoa tsa lebese kapa ba khetha feela hore ba se ke ba ja kapa ba noa lihlahisoa tsa lebese. Na ho qoba lebese ho u beha kotsing ea ho se fumane khalsiamo e lekaneng? Mohlomong, empa eseng haeba u itšetlehile ka lijo tse seng tsa lebese tse nang le khalsiamo ea tlhaho kapa tse matlafalitsoeng ka limatlafatsi tsena tsa bohlokoa. Flip ka setšoantšo sa li-slideshow ho bona tse 15 tsa lijo tseo ke li ratang haholo tsa calcium, tse se nang likhomo.

2 - Soy, Rice, le Namunu

Mefuta ea lebese la khomo e matlafatsoa ka khalsiamo le vithamine D, kahoo li fana ka kakaretso e kholo ea k'halsiamo ea letsatsi le letsatsi. Mefuta ena ea lebese e hlaha ka mefuta e sa tšoaneng ea litlolo, ho akarelletsa, e hlakileng, vanilla le chokolete, hammoho le 'li-cream creamer' tse entsoeng ka lihlahisoa tsena.

3 - Juice ea Orange Orange e Matla

Jusi ea Orange e se e ntse e le mohloli o babatsehang oa vithamine C le potasiamo le ho phaella k'halsiamo ho etsa hore e be molemo le ho feta. Nono e le 'ngoe ea 8 e sebelisoang ka lero la lamunu ea oli ea calcium e ka u fa karolo ea 35 lekholong ea tlhoko ea hau ea letsatsi le letsatsi. Etsa bonnete ba hore lejoe le re lero le kentse calcium (lintlha tsa bonus haeba le boetse le na le vithamine D).

4 - Tofu

Tofu e entsoe ka soy. Hangata e sebelisoa ho e-na le nama e hlahisang lijana kapa curry lijana. Tofu ke mohloli o motle oa khalsiamo hafeela e lokisitsoe ka calcium sulphate - halofo ea senoelo e ka fana ka halofo ea khalsiamo ea letsatsi le letsatsi. Etsa bonnete ba hore u sheba lebokose bakeng sa tofu e sebelisoang ka calcium - e boetse ke mohloli o motle oa liprotheine le liminerale tse ling tsa bohlokoa.

5 - Kale

Kale ke e 'ngoe ea li-superfoods tse bonahalang li phahame hoo e batlang e le limatlafatsi tsohle tseo u ka li nahanang ntle le vithamine B-12. Senoelo sa Kale se lekaneng se lekane ho khotsofatsa karolo ea leshome ea kemiso ea hau ea letsatsi le letsatsi. E boetse e na le lik'hilojule tse fokolang - tse ka bang mashome a mararo kapa joalo. Ke nahana hore e ka 'na eaba khale e ka ba e phethahetseng.

6 - Bok Choi

Meroho e mebala e meroho e tala e na le calcium le bok choi (e tsejoang hape e le Chinese Cabbage, kapa pak choi) ha ho joalo. Senoelo se seng sa bok choi se phehiloeng se khabisitsoeng se na le lik'hilograma tse ka bang 150 tsa khalsiamo - hoo e ka bang karolo ea 15 lekholong ea tlhokahalo ea hau ea letsatsi le letsatsi.

7 - lialmonde

Lialmonde li etsa bohobe bo nang le phepo e nepahetseng kapa ho eketsa lijo tse nang le phepo ho salate kapa lijo tse ka morao. E le 'ngoe ea lialmonde (tse ka bang 23 ho tsona) e na le li-milligram tse ka tlaase ho 100 tsa khalsiamo. Ba boetse ba na le magnesium, manganese, le vithamine E, hammoho le tse ngata tse nang le phepo.

8 - Broccoli

Broccoli ke mohloli o mong oa limela tsa calcium o chesang. Kofi e le 'ngoe ea broccoli e khethiloeng e tla fana ka hoo e ka bang karolo ea bohlano lekholong ea tlhokahalo ea hao ea letsatsi le letsatsi, hape e ruile ka ho fetisisa mavithamine le liminerale tse ngata, hammoho le fiber le li-antioxidants. Ke habohlokoa ho thusa ka bobeli.

9 - Collard Greens

Meroho ea Collard e na le khalsiamo e phahameng haholo. Ha e le hantle, senoelo se seng sa meroho se fana ka karolo ea boraro ea seo u se hlokang letsatsi le leng le le leng. Meroho ea Collard e boetse e na le liminerale tse 'maloa, li-vithamine tsa B, vithamine A le fiber.

10 - Rhubarb

Rhubarb ke mohloli o motle oa khalsiamo. E boetse e na le vithamines C e ngata, potasiamo le fiber. Ho ka etsahala hore ebe o ja haholo ho ja ntle le tsoekere, empa senoelo se le seng sa likaroloana tsa rhubarb se na le karolo ea 10 lekholong ea tlhoko ea hau ea letsatsi le letsatsi.

11 - Sipinake

Sipinake e na le limatlafatsi tse kenyeletsang tšepe, calcium, vithamine C le fiber, le tse ling tse ngata tsa livithamine le liminerale. Senoelo se seng sa sipinake e phehiloeng se na le hoo e ka bang karolo ea 25 lekholong ea tlhokahalo ea khalsiamo ea hau ea letsatsi le letsatsi. Sipinachi e lerootho le eona e ntle, empa ho pheha sipinachi ho hlile ho lebisa limatlafatsi.

12 - Lihlahisoa tsa Navy

Linaoa tsa Navy ke mohloli o babatsehang oa calcium e seng lebese. Senoelo se seng sa linaoa tse phehiloeng tsa metsing li na le limiligrama tse 125 bakeng sa karolo ea 15 lekholong ea tlhokahalo ea hau ea letsatsi le letsatsi. Li boetse li na le fiber le manganese e phahameng.

13 - Mokotla oa Switzerland

Swiss chard e na le khalsiamo e phahameng. Senoelo se seng sa Chard Swiss se tla fana ka karolo ea 10 lekholong ea tlhokahalo ea khalsiamo ea letsatsi le letsatsi. Mokotla o boetse o na le fiber, mavithamine A le C, le potassiamo le liminerale tse 'maloa. Hape ke khetho e babatsehang ea ho ja lijo - hore senoelo se seng sa chard se na le lik'hilojule tse 35 feela.

14 - Litamati tse tsitsitsoeng

Litamati tse tatsoaneng ke mohloli o motle haholo oa khalsiamo. Litamati tse ncha li na le khalsiamo hape, empa mokhoa oa ho pheha o hlile o lebisitse liminerale le sesebelisoa se seng sa senoelo ka karolo ea 10 lekholong ea tlhokahalo ea khalsiamo ea hau ea letsatsi le letsatsi. Li boetse li phahame ka potassium le tšepe, hammoho le li-vithamine A le C rich.

15 - Linaoa tsa Pinto

Li-legumes, ka kakaretso, li na le mehloli e ntle ea khalsiamo, 'me senoelo se seng sa linaoa tsa pinto se u fa karolo e ka bang leshome le metso e robeli ea khalsiamo ea letsatsi le letsatsi. Li boetse li phahame manganese le fiber, hammoho le vithamine e nyane. Linaoa tse mongobo le linaoa tsa liphio li boetse li na le mehloli e metle - senoelo se seng sa linaoa se na le hoo e ka bang karolo ea 5 lekholong ea tlhoko ea khalsiamo ea letsatsi.

16 - linate tsa Brazil

Lijo tsa Brazil li tsejoa e le mohloli oa bohlokoa oa selenium, empa hape ke mohloli o motle oa khalsiamo. Lijo tse tšeletseng tsa Brazil li na le limiligrama tse ka bang 50 'me li fana ka liphesente tse hlano tsa tlhoko ea hau ea letsatsi le letsatsi. Ba boetse ba phahame ka magnesium le mafura a phetseng hantle.

17 - Ke Eng Seo ke Ileng ka se Bona?

Haeba u khetha lethathamong - mona lethathamo la mehloli ea li-non-lairy calcium e hlahile:

1. Soy, Rice le Nate Lebese
2. Juice ea Orange e entsoeng ka calcium
3. Tofu
4. Kale
5. Bok Choi
6. Lialmonde
7. Broccoli
8. Collard Greens
9. Rhubarb
10. Sepinichi
11. Lihlahisoa tsa Navy
12. Swiss Chard
13. Litamati tse Tsitsitsoeng
14. Lipotlolo tsa Pinto
15. Li-Nuts tsa Brazil

_Lisebelisoa:

_{Institute of Medicine of the National Academies. "Dietary Reference Intakes: The Essential Guide ea Lintho Tse Hlokang Matla."}

_{Mekhatlo ea Sechaba ea Bophelo bo Botle ba Lijo. "Lethathamo la Tlhahiso ea Calcium Dietary Supplement." http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/.}

> United States Lefapha la Temo Lekala la Lipatlisiso tsa Temo Lefapheng la Sechaba sa Nutrient bakeng sa Reference Standard. "Basic Report: 16043, linaoa, pinto, peo e hōlileng ka ho feletseng, pheha, phehiloeng, ntle le letsoai." http://ndb.nal.usda.gov/ndb/foods/show/4757.

_{Lefapha la Temo la United States Lefapha la Tlhahlobo ea Temo Lefapheng la Sechaba sa Nutrient bakeng sa Tlhahiso e Ncha 28. https://ndb.nal.usda.gov/ndb/search/a>.}