2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Peb txoj hlab ntsha, leeg nqaij thiab cov tshuaj hormones nyob ntawm seb calciumua haujlwm kom zoo.
Peb paub txij thaum yau los peb yuav tsum haus mis ntau, vim tias nws yuav pab peb tsim cov pob txha thiab hniav zoo ua tsaug rau cov calcium uas muaj nyob hauv.
Rau cov neeg laus feem ntau, 1000 mg calcium ib hnub txaus.
Koj puas npaj siab nrhiav seb tus 14 yog leej twg? cov khoom noj nplua nuj hauv calcium dhau li ntawm mis? Ntxiv cov zaub mov no rau hauv koj cov zaub mov noj tuaj yeem pab koj kom tau cov calcium uas koj xav tau.
Curly cabbage
Yog lawm, koj tuaj yeem nrhiav ntau cov calcium hauv cov khoom noj cog! Kale yog ib qho zoo tshaj plaws cog cov calciumCov. Ib lub tais ntawm cov kale siav muaj 177 mg ntawm calcium thiab 53 mg hauv lub xeev nyoos.
Bok choy
Suav zaub pob, hu ua Bok Choi, kuj muaj calcium ntau. Ib lub tais ntawm cov zaub qhwv nyoos Suav muaj 74 mg ntawm calcium thiab 158 mg ntawm tshav kub-kho.
Yoghurt
1 khob kua mis nyeem qaub muaj 448 mg calcium. Tsis tas li ntawd, koj yuav tau txais ntau dua 10 g ntawm protein thiab kwv yees li 4 g ntawm cov rog muaj txiaj ntsig, uas yuav pab koj nyob twj ywm kom txog thaum noj mov tom ntej.
Zaub cob pob
Tsuas yog ib lub tais ntawm tws zaub cob pob nyoos muaj 43 mg ntawm calcium. Yog tias koj tsis nyiam lawv nyoos, koj tuaj yeem rhaub lawv, yog li ob npaug ntawm calcium cov ntsiab lus. Tsis tas li, koj yuav tau txais koob tshuaj fiber ntau, potassium, vitamin C thiab vitamin A.
Ua nqaij ntses hiav txwv
Tsuas yog 100 g ntawm sardines muab 351 mg ntawm calcium thiab 85 g ntawm kaus poom salmon 241 mg. Cov kaus poom kaus poom kuj yog ib qho kev xaiv zoo rau calcium movCov. 85 g ntawm cws muaj 123 mg ntawm calcium.
Sardines yog ib qho ntawm ob peb cov zaub mov muaj ntau nyob rau hauv cov vitamin D, salmon muaj omega-3 fatty acids, thiab cov cw muaj nplua nuj protein thiab lwm yam khoom noj muaj txiaj ntsig zoo li selenium thiab vitamin B12.
Cheese
Cheese yog lwm yam khoom noj qab zib uas muaj muaj ntau cov calcium, tab sis tus nqi koj tuaj yeem tau txais txawv nyob ntawm seb hom cheese. Piv txwv li, 30 g ntawm hlais cheddar cheese muaj 199 mg, mozzarella (222 mg) thiab nyuaj Parmesan (336 mg). Ib lub tais ntawm tsev cheese muaj 251 mg ntawm calcium thiab 23 g ntawm protein ntxiv raws li ib qho nyiaj ntxiv.
Noob
Ntau cov noob muaj ntau yam khoom noj tseem ceeb, suav nrog calcium. Piv txwv li, tsuas yog 2 dia ntawm cov noob taum ci muaj qhov ntau ntawm 280 mg ntawm calcium. Tus nqi ntawm cov chia tib yam yuav muab rau koj 179 mg ntawm calcium.
Txiv mab txiv ntoo
Tsuas yog ib qho tseem ceeb ntawm almonds muaj tons ntawm cov rog uas tsis rog, uas tsis tshua muaj neeg noj qab nyob zoo rau lub plawv, nrog rau cov protein, fiber thiab yuav luag 100 mg calcium. Tsuas yog xyuas kom koj tswj hwm koj feem, kom muaj kwv yees li 200 calories hauv ib pluag noj.
Tofu
Tofu yog qhov kev xaiv zoo tshaj plaws yog tias koj xav ua kom koj cov pob txha zoo. Feem ntau 1/2 khob ntawm cov taum ruaj ruaj muaj 250 txog 800 mg ntawm calcium. Tofu yog txoj hauv kev zoo kom tau txais protein ntau, fiber ntau thiab hlau thaum koj tsis noj nqaij.
Qhuav figs
Digs figs feem ntau paub txog lawv cov qab zib, tab sis lawv cov calcium calcium tseem tseem ceeb. Ib qho kev pabcuam (txog 4 figs) muaj 50 txog 60 mg ntawm calcium, nrog rau qhov koob tshuaj muaj poov tshuaj thiab fiber ntau.
Qaij npluag protein
Ntxiv rau qhov tau txais txiaj ntsig zoo rau kev tsim cov leeg nqaij, whey protein muaj yuav luag 90 mg ntawm calcium nyob rau hauv ib diav, vim nws yog muab los ntawm nyuj cov mis. Thaum xaiv cov whey protein, zam cov khoom uas muaj cov piam thaj ntau dhau los yog cov khoom qab zib sib npaug.
Kua mis
Cov mis nyuj muaj calcium uas muaj cov calcium uas nyob hauv lub cev tsuas muaj cov ntxhia hauv no ntau npaum li nyuj cov mis. Ib qho ntxiv, cov kua mis tseem muaj cov protein ntau tshaj yog muab piv rau lwm cov khoom uas tsis muaj mis thiab khoom noj siv mis nyob rau hauv nws muaj pes tsawg leeg. Nws muaj kwv yees li 8 g ntawm calcium hauv ib pluag noj.
Cov kua txiv kab ntxwv
Hloov mis nyuj nrog ib khob txiv kab ntxwv kua txiv nplua nuj hauv calcium. Tsuas yog ib lub khob muab txog 350 mg ntawm calcium, ntxiv rau vitamin D, vitamin C, vitamin A thiab potassium.
Cereals
Cov zaub mov muaj calcium uas muaj peev xwm muab tau koj li calcium txog 100 txog 1000 mg.
Xaiv cov kev xaiv uas muaj cov piam thaj hauv qab me me (xav txog 6 g lossis tsawg dua). Cov fiber ntau lub cereal muaj, nws yuav ua rau koj ntev dua, yog li xaiv cov khoom uas muaj 5 g fiber ntau lossis ntau dua thiab muab li 200 calories rau ib pluag noj.
Pom zoo:
Khoom Noj Khoom Haus Hauv Kev Tsis Muaj Hlau Tsis Muaj Ntshav
Kev mob ntshav tsis muaj zog yog ib qho yooj yim rau kev kuaj mob. Kev tsis txaus siab yog cov yam ntxwv, qhov hnoos qeev thiab tawv nqaij ua daj ntseg daj, thiab cov pob nyob ntawm kaum ob ntawm daim di ncauj qhia txog kev txo qis hauv cov ntshav liab.
Kev Muab Cov Khoom Noj Tsis Muaj Cov Khoom Noj Mis Nyuj Ua
Ntxiv nrog rau kev qhia txog kev noj zaub mov muaj txiaj ntsig, nws yog qhov tsim nyog ua rau hnub so tsis so. Raws li txoj cai, hnub ntawm tsis muaj cov khoom thauj yog tsim los ntawm ib hom khoom, qhov kev thauj khoom ntawm lub plab zom mov poob qis, thiab qhov kev tshem tawm ntawm slag los ntawm lub cev nce.
Tsib Lub Khoom Muaj Roj Muaj Qab, Muaj Qhov Tsis Muaj Qhov Xav Tias Tsis Muaj Kev Phom Sij
Txhua qhov txhia chaw peb tau qhia tias cov rog yog cov tsis zoo. Txawm peb txiav txim siab noj, peb ib txwm paub tseeb tias nws tsis muaj rog-rog. Cov neeg pab khoom noj khoom haus, kws kho plawv thiab lwm tus tau pom hauv TV thiab Is Taws Nem, qhia rau peb tias peb cov rog rog tsawg dua, nws zoo dua, nws zoo dua rau peb kev noj qab haus huv.
Cov Hom Khoom Noj Siv Mis, Tsis Muaj Uas Cov Bulgarian Tsis Tuaj Yeem
Thaum peb tham txog khoom noj siv mis , nws yuav tsum tau borne nyob rau hauv lub siab tias cov mis nyuj nws tsis zwm rau lawv, raws li lawv yog lawv cov ដេរ tawm los. Nov yog qee qhov khoom siv mis nyuj muaj feem ntau, tsis muaj dab tsi uas Bulgarian tsis tuaj yeem ua tsis tau, thiab cov lus qhia luv luv txog lawv:
Cov Khoom Noj Yuav Tsum Tau Muaj Ntawm Cov Khoom Noj Uas Tsis Muaj Rog
Yog koj noj noj qab nyob zoo, ua kom tsis txhob muaj rog ntau feem ntau tsis tsim nyog. Txawm li cas los xij, nyob rau qee kis, tsis suav rog los ntawm koj cov kev noj haus yuav muaj txiaj ntsig zoo. Hauv tsab xov xwm no peb yuav nthuav qhia 5 tsis muaj roj noj uas yog ib qho tseem ceeb tshaj plaws rau kev tswj hwm kev noj qab haus huv thiab tsim nyog rau kev noj zaub mov kom zoo.
