ʻO ka calcium kahi meaʻai e pono ai ko mākou kino a loaʻa i nā mea kanu he nui. He aha ke ʻano o nā huahana e hāʻawi iā mākou i ka calcium, ʻoiai ʻaʻole e hoʻomaʻamaʻa i ke kino, e kūkākūkā mākou ma kēia ʻatikala. A hiki i kēia lā, ʻo ke kāpeti kekahi o nā kumu calcium maikaʻi loa. Loaʻa i kēia mea kanu ka liʻiliʻi o nā oxalates, kahi e alakaʻi ai i ka ʻai ʻana. He koho maikaʻi kēia i ka spinach, no ka mea he kiʻekiʻe ka hope i nā oxalates (ʻoiai he calcium pū kekahi). Ma kahi o 8-10 mau fiku maloʻo i loaʻa ka nui o ka calcium e like me hoʻokahi kīʻaha waiu. Eia kekahi, he kumu maikaʻi loa nā fiku o ka fiber, ka hao, a me ka pālolo. ʻO nā ʻalemona kekahi kumu nui o ka calcium, a me ka magnesium a me ka fiber. Ma waho aʻe o ka ʻai ʻana i nā nati maka, hiki ke hoʻopau ʻia nā ʻalemona ma ke ʻano o ka waiū a i ʻole ka pata. ʻO Butternut squash kahi huahana nui ma nā ʻano āpau. He waiwai nui ia i ka fiber, vitamina A a loaʻa iā 84 mg o ka calcium (10% o ka waiwai o kēlā me kēia lā). Hoʻokahi kīʻaha kale he 94 mg o ka calcium i hoʻokumu ʻia i nā mea kanu, me ka magnesium, fiber, chlorophyll, vitamina A, C, a me ka hao. Manaʻo mākou e hoʻohui i hoʻokahi punetune o nā kumulāʻau chia ʻelua i ka lā i ka smoothies, oatmeal, salads, a i ʻole nā mea kuke.
2022-11-11