ʻAʻole wale nā huahana waiu i waiwai i ka calcium. Hiki i ke kanaka ke loaʻa i ka nui kūpono o kēia mineral koʻikoʻi me nā huahana ʻē aʻe: ʻo ka maʻamau o kēlā me kēia lā o kahi pākeke ma kahi o 1000-1200 mg (e noʻonoʻo ana i ka makahiki)
Nā Meaʻai Nui Kalepona-Nui 10 kiʻekiʻe:
Oranges - kahi waiwai nui o ka wikamina C wale nō, akā ʻo ka calcium hoʻi. ʻO kona nui i hoʻokahi hua he 65mg. Hiki iā ʻoe ke ʻai wale i ka ʻalani a hua ʻai paha, e inu i ka wai ʻalani, a i ʻole e hoʻopiha i kahi mea ʻalani ʻalani.
Nā lau lau lau - Ke alakaʻi ma ke ʻano o ka calcium content (100g / 135mg), no laila ʻaʻole kūpono nā huahana dairy no lākou ma kēia ʻano. ʻOi aku ka maikaʻi o ka nānā ʻana i ka kāpeti kale ("kale"), kahi kumu o nā huaora C, K a me ka provitamin A.
ʻO Quinoa - "ka moʻomeheu pseudo-grain", kahi i manaʻo ai ka poʻe Aztec he laʻa no kāna mau lāʻau lapaʻau. Ma kona mau ʻano a pau, kokoke ia i nā huahana dairy, no laila he mea nui ia i ka ʻai o nā vegans a me nā meaʻai.
Nā mea ʻala maloʻo - sage, dill, mint, thyme, basil, marjoram, oregano a me nā mea kanu ʻē aʻe ʻaʻole wale e hoʻohui i ka ʻala a me ka ʻono i ka pā, akā hāʻawi pū nō hoʻi i ko mākou kino i kahi nui o ka puna. E hoʻomohala i kahi ʻano kuke olakino me nā mea ʻala.
ʻO spinach a me Swiss chard - greens pono nui, a loaʻa (spinach -91mg, chard -51mg) ʻO ka mineral mua no nā kānaka he calcium. Hoʻohui iā lākou i nā salakeke, nā pā like ʻole, a hana i nā mea ʻōmaʻomaʻo ʻōmaʻomaʻo mai iā lākou.
Nui ka waiwai o Flaxseed i ka puna - 225 mg! He maikaʻi loa ia i ke kaua kūʻē i ke atherosclerosis a me nā hana hoʻohauna i loko o ke kino. Pili i ke kuke ʻana ma ke ʻano he mea hoʻomālamalama no nā salakeke, nā papa mua. Hiki iā ʻoe ke hana i nā jelly ʻono a me nā mea ʻono mai ia mea. Hiki ke hoʻohui ʻia i nā mea ʻono a me nā wai momona.
Legumes - Ma kahi o 13 pākēneka o ka calcium i loaʻa i ʻaneʻane i nā legume, keu hoʻi nā pīni ʻeleʻele (130mg) a me nā pīni keʻokeʻo (240mg). Hele maikaʻi nā legume me nā mea kanu ʻē aʻe a loaʻa ka hopena maikaʻi i ke kaomi koko, kōkua i ka normalize i ke kō kō.
Dandelion - ʻaʻole i emi iki ka waiwai o ka calcium ma mua o nā huahana waiu - 187mg. Hana ʻia kahi salakeke olakino a ʻono mai nā lau o kēia mea kanu. Ua ʻike ʻia he antioxidant ikaika, diuretic, a me ka hoʻihoʻi ʻana i ka ate.
ʻAmelani - kahi mea kanu kupaianaha i kāna mau waiwai pono a aneane 18% o ka calcium. Kūpono no ke kuke ʻana i nā mea kanu a me nā papa mua. ʻOi aku ka maikaʻi ma ke ʻano he "supplier" calcium ke kuke ʻia me ka laiki.
Nā mea kanu Sesame -ʻO kā lākou helu helu calcium he 975mg! Ka mea, kanalua ʻole, ʻoluʻolu i nā poʻe āpau i hoʻoholo e haʻalele i ka hoʻohana ʻana i ka meaʻai holoholona. Hiki iā lākou ke hoʻohui i ka wai momona, nā mea i hoʻomoʻa ʻia, nā salakeke.
Ka waiū a i 'ole' aila o nā huahana kanu?
Ua hōʻoia mua ʻia e ka ʻepekema ʻo ka algae, nā lau "'ōmaʻomaʻo" lau, nā legumes, nā ʻano aila like ʻole, nā hua maloʻo, a me nā huaʻai he kumu ia o ka calcium maʻalahi. A ʻo ka wahi hope loa, e pili ana i ka ʻike o kēia mineral, noho ʻia e nā huahana dairy. Inā i loko o ka algae calcium - 1380 mg, a laila i ka yogurt a me ka waiū - 120 mg. Eia kekahi, e like me nā helu, ma nā ʻāina me ka nui o ka hoʻohana ʻana i nā huahana dairy i ka meaʻai (Sweden, Finland, Netherlands, Switzerland), ʻike pinepine ʻia nā poʻe me ka osteoporosis. ʻIke ʻia ʻo ia ka waiū e hoʻonāukiuki i ka hoʻomaka ʻana o kēia maʻi.