He aha ka calcium a no ke aha mākou e pono ai?
Aʻo pinepine ʻia nā keiki e inu i ka waiū bipi a ʻai i nā hua waiu i mea e ulu nui ai a ikaika. Ua wehewehe ʻia kēia ma ka ʻoiaʻiʻo o ka nui o nā huahana dairy i ka calcium, pono ia no ke olakino iwi.
"I kēlā me kēia lā, nalowale mākou i ka calcium ma o ka ʻili, nā kui, ka lauoho, ka hou, ka mimi a me nā feces," i hōʻike ai ka British National Osteoporosis Foundation (NOF). “ʻO ia ke kumu he mea nui ka loaʻa ʻana o ka calcium mai ka meaʻai a mākou e ʻai ai. Ke loaʻa ʻole ka calcium, hoʻomaka ke kino e lawe mai ia mai ko mākou mau iwi. Inā hana pinepine kēia, nāwaliwali nā iwi a haʻihaʻi." ʻO nā hōʻailona o ka nele o ka calcium ka colic ma nā lālā, ka ʻiʻo spasms a me ke ʻano haʻahaʻa. Hiki i ka nui o ka calcium i loko o ke kino ke alakaʻi i kahi maʻi kakaʻikahi i kapa ʻia ʻo hypercalcemia. Hiki i nā hōʻailona o ka hypercalcemia ke komo i ka make wai nui, ka mimi, nāwaliwali i nā ʻiʻo a me nā iwi.
Wahi a ka NOF, pono nā wahine ma lalo o 50 mau makahiki ma kahi o 1000 mg o ka calcium i kēlā me kēia lā, a me nā wahine i ʻoi aku ma mua o 1200 mg. He mea maʻamau ka nele o ka calcium i nā wahine menopausal a me nā wahine postmenopausal, no laila ʻoi aku ka nui o ka nui i ʻōlelo ʻia no ka poʻe ʻelemakule. Hoʻomaopopo ka NOF he ʻokoʻa iki nā ʻōlelo aʻoaʻo no nā kāne: a hiki i 70 mau makahiki - 1000 mg, a ma hope o 71 - 1200 mg.
Hiki iā ʻoe ke loaʻa ka calcium ma ka meaʻai mea kanu?
Wahi a ke Kōmike Kauka no ka Lapaʻau Kuleana, aia he 150 mau kauka lapaʻau, ʻo ke kumu olakino o ka calcium ʻaʻole ka waiū, akā nā ʻōmaʻomaʻo ʻeleʻele a me nā legumes.
"ʻO Broccoli, Brussels sprouts, kale, kale, mustard, chard a me nā ʻōmaʻomaʻo ʻē aʻe he kiʻekiʻe i ka calcium hiki ke hoʻopaʻa ʻia a me nā meaʻai pono ʻē aʻe. ʻO ka ʻokoʻa ka spinach, aia ka nui o ka calcium, akā maikaʻi ʻole ia, "wahi a nā kauka.
Aia i loko o ka waiu pipi a me nā huahana waiu ʻē aʻe ka calcium, akā ʻoi aku ka maikaʻi o ka waiu ma mua o ka pōʻino. "ʻO nā huahana dairy ka calcium, akā he kiʻekiʻe lākou i ka protein holoholona, ke kō, ka momona, ka cholesterol, nā hormones, a me nā lāʻau lapaʻau maʻamau," wahi a nā kauka.
Eia kekahi, ke manaʻoʻiʻo nei nā kauka e mālama maikaʻi ʻia ka calcium i ke kino i mua o ka hoʻoikaika kino: "ʻO ka poʻe ikaika e mālama i ka calcium i loko o nā iwi, ʻoiai ka poʻe liʻiliʻi e nalowale."
Nā Punawai Vegan o Calcium
1. Waiu soy
ʻO ka waiū soy kahi kumu maikaʻi o ka calcium. "ʻO ka nui o ka calcium i loko o nā huahana waiū e like me nā pae calcium i kā mākou mea inu soy, yogurts a me nā mea ʻono. No laila, ʻo kā mākou huahana soy i hoʻopaʻa ʻia i ka calcium he koho maikaʻi loa ia i nā huahana waiu," wahi a ka mea hana waiū soy Alpro ma kāna pūnaewele.
2 Tofu
E like me ka waiū soy, hana ʻia ka tofu mai ka soybeans a he kumu maikaʻi ia o ka calcium. Hiki i ka 200 grams o ka tofu ke loaʻa ma kahi o 861 mg o ka calcium. Eia kekahi, he nui ka magnesium i loko o ka tofu, he mea nui no nā iwi ikaika.
3. Brokoli
Loaʻa i ka Broccoli ka protein, ka hao, ka magnesium a me ka potassium. Ua hōʻike ʻia kahi haʻawina ʻo ka hoʻohana mau ʻana i ka broccoli mahu e hōʻemi i ka pilikia o ka maʻi cardiovascular ma o ka hoʻohaʻahaʻa ʻana i ka nui o ka cholesterol i loko o ke kino.
4. Tempe
He kiʻekiʻe ka Tempeh i nā huaora a me nā minela, me ka protein, ka hao, a me ka calcium. Manaʻo ʻia ʻo Tempeh kekahi o nā meaʻai maikaʻi loa ma ka honua. He huahana fermented ia, a no laila he kiʻekiʻe ka nui o nā meaʻai.
5. ʻAalemona
ʻO nā ʻalemona ka hua nui loa i ka calcium. Loaʻa i ka 30 grams o nā ʻalemona he 8% o ka ʻai ʻana o ka calcium i kēlā me kēia lā.
6. Wai ʻalani
He kiʻekiʻe ka nui o ka calcium i ka wai ʻalani. Loaʻa i kahi kīʻaha wai ʻalani he 300 mg o ka calcium ma ke aniani.
7. Nā lā
Nui nā lā i nā antioxidants, fiber a me ka calcium. ʻOi aku ka nui o ka calcium i nā fiku maloʻo ma mua o nā hua maloʻo ʻē aʻe. Aia i loko o 10 mau fiku maloʻo ma kahi o 136 mg o ka calcium.
8. ʻO Chickpeas
Hoʻokahi kīʻaha o ka moa i hoʻolapalapa ʻia aia ma luna o 100 mg o ka calcium. He waiwai nui ka chickpea i nā huaora a me nā minela ʻē aʻe, e like me ka potassium, ka hao, ka magnesium, a me ka protein.
9. Nā hua poppy
ʻO nā hua poppy, e like me ka chia a me nā kumulāʻau sesame, he kiʻekiʻe i ka calcium. ʻO 1 punetune (9 grams) o nā hua poppy he 13% o ka ʻai i ʻōlelo ʻia i kēlā me kēia lā. Aia ka 9% o ka waiwai i ʻōlelo ʻia i kēlā me kēia lā ma kahi lawelawe o nā hua sesame.
ʻO Yana Dotsenko
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