Contents
ʻO ka calcium, pono no nā iwi ikaika, aia i loko o nā lau lau ʻōmaʻomaʻo ʻeleʻele, i ka tofu, i ka hana ʻana o ka calcium sulfate i hoʻohana ʻia; ua hoʻohui ʻia i kekahi ʻano waiu soy a me ka wai ʻalani, a aia ia i loko o nā meaʻai ʻē aʻe i ʻai mau ʻia e nā vegans. ʻOiai ʻo ka ʻai haʻahaʻa i loko o ka protein holoholona hiki ke hōʻemi i ka nalowale o ka calcium, aia i kēia manawa nā hōʻike liʻiliʻi he haʻahaʻa haʻahaʻa ko ka vegans ma mua o nā poʻe ʻē aʻe. Pono nā Vegans e ʻai i nā meaʻai kiʻekiʻe i ka calcium a/a i ʻole e hoʻohana i nā mea hoʻohui calcium.
Pono no ka calcium
He mineral koʻikoʻi ka calcium no ke kino o ke kanaka. Loaʻa i ko mākou mau iwi ka nui o ka calcium, mahalo i ko lākou ikaika a paʻakikī. Pono ke kino i ka calcium no ka hoʻokō ʻana i nā hana ʻē aʻe - ka hana o nā ʻōnaehana nerve a me nā muscular a me ke kahe koko. He mea koʻikoʻi kēia mau hana i ka wā e haʻahaʻa loa ka nui o ka calcium i ka meaʻai, e hoʻokahe ʻia ka calcium mai nā iwi a hoʻohana ʻia no nā kumu ʻē aʻe. Ke nānā pono nei ke kino i ke kiʻekiʻe o ka calcium i loko o ke koko, no laila ʻaʻole lawa wale ke ana ʻana i ke kiʻekiʻe o ka calcium i loko o ke koko e kiʻi i kahi kiʻi akaka o ka mea calcium i loko o ke kino holoʻokoʻa.
Tofu a me nā kumu waiwai ʻē aʻe o ka calcium
Ma muli o ka hoʻolaha ʻana o ka ʻoihana waiu ʻAmelika, manaʻo ka lehulehu ʻo ka waiū bipi wale nō ke kumu o ka calcium. Eia nō naʻe, aia kekahi mau kumu maikaʻi o ka calcium, no laila ʻaʻole pono ka poʻe vegans me nā ʻano meaʻai like ʻole e hopohopo e pili ana i nā kumu calcium i kā lākou ʻai.
ʻO nā kumu waiwai nui o ka calcium i komo maikaʻi ʻia e ke kino, ʻo ia ka waiu soy paʻa i ka calcium a me ka wai ʻalani, tofu paʻa calcium, soybeans a me nā nati soy, bok choy, broccoli, lau brauncolli, bok choy, lau sinapi, a me ka okra. ʻO nā kīʻaha, nā pīni (beans ʻē aʻe ma mua o ka soybeans), nā huaʻai a me nā mea kanu (ma waho aʻe o nā mea i helu ʻia ma luna) hiki ke kōkua i ka lawe ʻana i ka calcium, akā ʻaʻole e hoʻololi i nā kumu nui o ka calcium.
Hōʻike ka papaʻaina i ka nui o ka calcium o kekahi mau meaʻai.. Ke ʻike ʻoe he ʻehā auneke o ka tofu paʻa a i ʻole 3/4 kīʻaha o nā lau brauncolli i like ka nui o ka calcium me hoʻokahi kīʻaha o ka waiū bipi, maʻalahi ke ʻike i ke kumu he mau iwi ikaika ka poʻe ʻaʻole inu waiu bipi. a me nā niho.
Loaʻa ka calcium i nā meaʻai vegan
| Product | Volume | Kaluma (mg) |
|---|---|---|
| molasses maka | 2 punetēpē | 400 |
| lau brauncoli, paila | 1 kapu | 357 |
| Hoʻomoʻa ʻia ka tofu me ka calcium sulfate (*) | 4'ē aʻe | 200-330 |
| wai ʻalani me ka calcium | 8ʻeʻe | 300 |
| ʻO ka waiu soy a i ʻole ka laiki, kālepa, hoʻopaʻa ʻia me ka calcium, ʻaʻole i loaʻa nā mea hoʻohui ʻē aʻe | 8ʻeʻe | 200-300 |
| pāʻoihana soy yogurt | 6ʻeʻe | 80-250 |
| ʻO ka lau turnip, paila | 1 kapu | 249 |
| Hana ʻia ka tofu me ka nigari (*) | 4 auneke; | 80-230 |
| Tempe | 1 kapu | 215 |
| Browncol, paila | 1 kapu | 179 |
| Soybeans, paila | 1 kapu | 175 |
| ʻOkra, paila | 1 kapu | 172 |
| Bok choy, paila | 1 kapu | 158 |
| ʻO ka lau sinapi, paila | 1 kapu | 152 |
| tahini | 2 punetēpē | 128 |
| Broccoli, sauerkraut | 1 kapu | 94 |
| hua ʻalemona | 1 / 4 kapu | 89 |
| ʻAila Almond | 2 punetēpē | 86 |
| ʻO ka waiū soy, kālepa, ʻaʻohe mea hoʻohui | 8ʻeʻe | 80 |
* E nānā i ka lepili ma ka ipu tofu e ʻike inā ua hoʻohana ʻia ka calcium sulfate a i ʻole nigari (magnesium chloride) i ka hana ʻana.
'Ōlelo Aʻo: ʻO ka waikawa Oxalic, i loaʻa i loko o ka spinach, rhubarb, chard, a me ka beetroot, e pale i ke kino mai ka hoʻomoʻa ʻana i ka calcium i kēia mau meaʻai. ʻAʻole kēia mau meaʻai he kumu hilinaʻi o ka calcium. Ma ka ʻaoʻao ʻē aʻe, hiki i ke kino ke komo pono i ka calcium i loko o nā lau ʻōmaʻomaʻo ʻē aʻe - ma brauncolis, ma nā lau sinapi Kina, i nā pua kāpeti Kina. He liʻiliʻi ka hopena o ka fiber i ka hiki o ke kino ke komo i ka calcium, koe naʻe nā fibers i loko o ka palapala palaoa, he ʻano haʻahaʻa ka hopena o kēia ʻano.