ka pōhaku - he ʻano mea i unuhi ʻia mai ka lepo a he mea nui loa no ka mālama ʻana i nā iwi olakino a me nā niho, ka ʻōnaehana nerve, nā pae koko a me ka pale ʻana i ka osteoporosis. Ua kū mai kahi nīnau kūpono: no ke aha e hiki ʻole ai ke loaʻa ka calcium mai nā mea kanu, me ke kaʻe ʻana i kāna "hana" e ka bipi (ʻoiai ʻo ʻoe e uku kālā no kēia kaʻina hana, e hōʻike ana i ka bipi i ka ʻeha - inā mākou e kamaʻilio e pili ana i kahi mahiʻai nui)?
Loaʻa ka calcium i ka nui o nā meaʻai! ʻOiaʻiʻo, ʻo kekahi o kāna mau kumu he mea i manaʻo ʻole ʻia no ʻoe. He mea maʻalahi loa ke komo ʻana o ka calcium mai nā meaʻai mea kanu - no ka mea he nui nā mea kanu e hoʻomaʻamaʻa i ka absorption o ka calcium a kākoʻo i ka iwi a me ka puʻuwai. ʻO ka mea nui, ʻaʻole like me nā huahana waiu, ʻaʻole lākou e hoʻokaʻawale i ke kino. ʻO ka dairy a me nā huahana holoholona ʻē aʻe, ma muli o ko lākou ʻakika kiʻekiʻe, ma kahi ʻē aʻe, kōkua i ka luku nui ʻana i ka iwi a kōkua i ka luku ʻana i nā ʻōnaehana kino ʻē aʻe.
No laila, e hoʻokomo i nā meaʻai hou aʻe i kāu ʻai a poina i nā pilikia calcium:
Cabbage
ʻOiaʻiʻo kekahi o nā kumu calcium maikaʻi loa, 268 mg no ke kīʻaha o ka kāle i kuke ʻia. He haʻahaʻa hoʻi ke kāpeti i loko o nā oxalates, kahi e hoʻopaʻa ai i ka calcium a keʻakeʻa i kona ʻai ʻana. No laila, e lilo ke kāpeti i mea koho maikaʻi loa i ka spinach, kahi i nui ai nā oxalates.
ʻO nā hua
8-10 fiku ka nui o ka calcium e like me ke aniani waiu. Eia kekahi, loaʻa i nā fiku ka nui o ka fiber, ka hao a me ka pālolo. Hiki ke hoʻohui ʻia i ka salakeke ʻōmaʻomaʻo, nā pahu ikehu, smoothies a me nā cereals.
'alemona
ʻO nā ʻalemona kekahi huahana hoʻopaʻa moʻolelo no ka ʻike calcium. He kiʻekiʻe lākou i ka fiber a me ka magnesium. Mai poina e pili ana i ka nui o ka protein a me ka momona puʻuwai. Hiki iā ʻoe ke hana i ka waiu ʻalemona, ka pata ʻalemona, a i ʻole e ʻoliʻoli i ka nati maka.
Waiū lauʻai
ʻO ka waiū mea kanu (soy, almond, niu, hemp, flaxseed, cashew) kahi kumu maikaʻi o ka calcium. Eia kekahi, he calcium maoli a ʻaʻole i hoʻoponopono ʻia, lawe ʻia mai loko mai o ka ʻōpū o ka honua. Loaʻa ka hapa nui o nā waiu mea kanu ma mua o 30% o ka pono calcium i kēlā me kēia lā a kokoke i 50% ʻoi aku ma mua o nā huahana waiu. He mea maʻalahi ia waiū e hoʻohana i ka smoothies a hoʻohui i ka oatmeal.
Broccoli
Nui ka poʻe i kahaha i ka ʻike ʻana he kumu maikaʻi ka broccoli o ka calcium. A hoʻokahi wale nō kīʻaha o ka kāpeti i kuke ʻia he 180 mg o ka calcium, i loko o kahi inflorescence maka - 115 mg. Ma ka ʻai ʻana i hoʻokahi kīʻaha i ka lā, hiki iā ʻoe ke hoʻopiha hou i kāu mau hale kūʻai calcium. Makemake ʻoe i ka broccoli i hoʻomoʻa ʻia? A laila e hoʻohui i ʻelua mau pua i kahi smoothie a vegan burger.
ʻUkena muscat
Ma ke ala, he meaʻai nui ia. Hoʻopiha maoli ʻia me ka fiber, vitamina A a loaʻa i ka nui o 84 mg o ka calcium, ʻo ia ka mea kokoke i 10% o ka waiwai o kēlā me kēia lā.
ala
Hoʻokahi kīʻaha kale he 94 mg o ka calcium, me ka magnesium, fiber, chlorophyll, vitamina A, iron, a me ka huaora C.
Nā hua o chia
ʻO kēia, ʻoiaʻiʻo, ʻaʻole ia he mea kupanaha, akā ʻo ka ʻike calcium ka mea e lilo ai lākou i meaʻai nui. Me ka hoʻohana mau, ʻoi aku ka mānoanoa a me ka ikaika o nā kui a me ka lauoho, a ʻoi aku ka ikaika o nā ʻiʻo. ʻO 2 punetēpē o ka chia aia ma kahi o 177 mg o ka calcium, ʻo ia ka 18% o ka pono o kēlā me kēia lā. He mea kupaianaha kēia no nā hua liʻiliʻi! Ma ka hoʻohui ʻana i hoʻokahi punetune ʻelua i ka lā i ka smoothies, oatmeal, salads, a me nā mea i kālua ʻia, hiki iā ʻoe ke hoʻomaikaʻi nui i ke ʻano o kāu ʻōnaehana musculoskeletal.
ʻO nā kumu mea kanu ʻē aʻe o ka calcium: oatmeal (105 mg) a me ka soybeans (261 mg). No ka hoʻokō ʻana i kāu koi i kēlā me kēia lā me ka ʻole o nā mea hoʻohui hou, pono ʻoe e ʻai wale i ka 1000 mg o ka calcium. No laila, ʻo ka pili ʻana i kahi meaʻai mea kanu wale nō, hiki iā ʻoe ke hāʻawi i kou kino me ka calcium i hoʻopili maikaʻi ʻia.