Ke nīnau ʻole ʻia nā vegans inā lawa lākou i ka protein, maʻa mau lākou i nā nīnau e pili ana i ka loaʻa ʻana o ka calcium ma ka ʻoki ʻana i ka waiū bipi. Nui nā koho waiu waiu i hoʻopaʻa ʻia i ka calcium ma waena o nā huahana vegan, akā ʻo ka makuahine ponoʻī i hana i nā mea kanu waiwai calcium.
Eia kekahi mau meaʻai e nānā ai no ka hoʻonui ʻana i kāu mau hale kūʻai calcium, nā mea kūlohelohe, mai ka lepo.
Kale
Calcium: 1 kīʻaha kāpeti i kuke ʻia = 375 mg Ma waho aʻe o ka calcium, waiwai ka kale i nā huaora K, A, C, folic acid, fiber a me manganese.
nā kīʻaha turnip
Calcium: 1 kīʻaha o nā greens i kuke ʻia = 249 mg Ma hope o ka hoʻomaikaʻi ʻana iā ʻoe iho no ke koho ʻana i kahi mea kanu waiwai calcium, e hoʻomaikaʻi hou iā ʻoe iho no ka mea ma kahi o ka calcium, ʻo turnip greens kahi kumu maikaʻi loa o nā huaora K, A, C, folic acid, manganese, vitamina E, fiber a me ke keleawe.
Nā mea kanu Sesame
Calcium: 28 grams o nā kumulāʻau sesame kalua holoʻokoʻa = 276,92 mg ʻO ka ʻai ʻana i kēia mau puʻupuʻu liʻiliʻi o ka ikehu e hāʻawi pū kekahi i ka nui o ka magnesium, phosphorus, hao, keleawe a me ka manganese. ʻOiai hiki iā ʻoe ke loaʻa hou aku ka calcium mai nā ʻanoʻano ʻala holoʻokoʻa, hiki iā ʻoe ke ʻai i nā kumulāʻau sesame ma ke ʻano o ka tahini.
Kāpala kale
Calcium: 1 kīʻaha kāle i hoʻomoʻa ʻia = 179 mg E like me kona mau kaikunāne i ʻōlelo ʻia ma mua, ʻo kale kahi kumu maikaʻi loa o nā huaora K, A, C a me ka manganese. Aloha au i ka kale a ua ʻai pololei au mai ka māla i ka pule i hala. Hiki ke kūʻai ʻia ma nā hale kūʻai mahiʻai.
Kāpī Pākē (Bok choy)
Calcium: 1 kīʻaha kāpeti i kālua ʻia = 158 mg ʻO ke kāpena Pākē he mea kanu momona maikaʻi i piha i nā meaʻai. Loaʻa i nā huaora K, A, C, folic acid a me ka potassium, he koho maikaʻi kēia mea kanu no ka ʻaina ahiahi. ʻAʻole maikaʻi wale ia i ka kuke kuʻuna, akā maikaʻi ka wai o ia mea. Hoʻohana au iā ia ma ke ʻano he kumu no ka hapa nui o nā wai huaʻai.
Okra
Calcium: 1 kīʻaha okra i kuke ʻia = 135 mg Ma waho aʻe o ka calcium, waiwai nui ka okra i ka huaora K, ka huaʻa C, a me ka manganese. Ua nānā mākou i ʻeono mau meaʻai he kumu maoli o ka calcium, akā he nui aku. ʻO Tempeh, nā hua flax, tofu, soybeans, spinach, almonds, amaranth, raw molasses, kidney beans a me nā lā he waiwai nui i ka calcium. A ʻo kēia mau mea a pau me ka lawe ʻole ʻana i ka waiū mai ka bipi keiki, nona ka pono. He lanakila nā kānaka a pau.