Cov zaub mov twg yooj yim rau cov menyuam yaus kom nqus cov calcium?

Nov yog qee cov zaub mov uas calcium yog yooj yim nqus los ntawm menyuam:
Mis mis thiab cov khoom lag luam ntawd
Cov kua mis: cov kua mis yog cov zaub mov zoo tshaj plaws rau cov menyuam yaus, tab sis kuj yog cov calcium thiab phosphorus piv ntawm tib neeg lub cev, uas yog kom pom kev rau kev nqus thiab cov tshuaj los ntawm cov menyuam yaus, thiab tseem muaj ntau yam kev nqus dej, xws li cov vitamin D, lactose, thiab lwm yam.
Misula mis: feem ntau fortified calcium, phosphorus thiab lwm yam zaubcawv, thiab tom qab phosphorus ntxiv, feem ntau yog cov miscepital infuls muaj txog {} mg, tuaj yeem ntsib tus Xav tau ntawm cov menyuam yaus kev loj hlob thiab kev txhim kho calcium, tus nqi nqus tus nqi siab.
Yogurt: nplua nuj nyob hauv cov calcium thiab protein, cov calceium yog nyob rau hauv daim ntawv ntawm rooj plaub calcium, uas tau yooj yim nqus los ntawm cov menyuam yaus. Nyob rau tib lub sijhawm, cov probiotics hauv yogurt tseem tuaj yeem tswj hwm cov plab hnyuv muaj ntawm cov menyuam mos, txhawb txoj kev nqus thiab siv cov calcium.
Soybean Cov Khoom
Tofu: ua los ntawm taum pauv, nws yog kev nplua nuj hauv calcium. Ntxiv mus, kev sib xyaw ntawm cov calcium thiab lwm yam khoom noj muaj txiaj ntsig hauv TOFU yog qhov yooj yim kom tawg thiab nqus tau txoj hnyuv, uas yog qhov kev xaiv zoo rau cov minicts ntxiv rau cov menyuam yaus.
Cov taum tau qhuav: nws yog cov khoom reprocessed ntawm tofu thiab muaj cov ntsiab lus calcium ntau. Tom qab kev ua tiav, nws cov qauv protein dhau los, kev sib cais ntawm cov tshuaj calcium nce, thiab nws yooj yim dua yuav tsum tau nqus los ntawm tus menyuam lub plab zom mov.
Tubrog Nkoj Marine
Ntses: xws li salmon, cod, thiab lwm yam, tsis tsuas yog nplua nuj nyob hauv cov protein zoo, tab sis kuj tseem muaj qee yam calcium. Cov calcium hauv cov ntses thiab cov rog, protein thiab lwm yam khoom noj muaj txiaj ntsig sib xyaw ua ke, hauv cov roj hmab lub cev noj mov, thaum lub sij hawm cov vitamins tuaj yeem pab cov ntses ua kom muaj kev nqus.
Cws cov nqaij: cov ntsiab lus tseemceeb yog nplua nuj, thiab calcium hauv cov nqaij ions, uas muaj solubility zoo rau hauv tus menyuam txoj hnyuv thiab yog qhov yooj yim yuav tsum tau nqus. Cw cov nqaij tseem nplua nuj nyob hauv ntau cov amino acids thiab kab kawm, uas tuaj yeem muab cov menyuam mos rau cov menyuam yaus.
Qe
Qe: Nws yog ib qho ntawm cov zaub mov sib txuam rau cov menyuam mos, thiab qe qe muaj qee yam tshuaj calcium. Cov protein, rog thiab lwm cov as-ham hauv cov qe tuaj yeem tsim cov khoom muaj txiaj ntsig, thiab cov calcium yog qhov ua rau cov menyuam haus, uas yog qhov ua kom muaj calsium.
Quail qe: cov khoom noj muaj txiaj ntsig zoo thiab muaj calcium. Nws cov khoom noj khoom haus muaj txiaj ntsig zoo ib yam li cov qe, thiab cov protein zoo yog qhov zoo tshaj plaws, uas tuaj yeem muab cov calcium zoo heev, uas tuaj yeem pab cov menyuam mos los siv tshuaj calcium.
zaub
Zaub cob pob: nplua nuj hauv calcium, vitamin C, carotene thiab lwm yam as-ham. Cov calcium hauv zaub cob pob ua ke nrog kev ua zaub mov noj thiab lwm yam, uas tuaj yeem maj mam tso tawm los ntawm cov menyuam yaus, thaum muaj lwm cov khoom siv tuaj yeem txhawb txoj kev nqus cov calcium.
Spinach: Txawm hais tias zaub ntsuab muaj cov roj oxalic, nws yuav ua ke nrog cov calcium oxalee, tab sis ntev li nws tau kho cov xim av kom zoo, thiab ntev li oxalic acid cov ntsiab lus yuav zoo heev, thiab seem Cov tshuaj calcium tseem tuaj yeem ua tau zoo dua los ntawm tus menyuam.