ʻO ka nīnau e makemake nui ʻia e ka poʻe e ʻai i nā mea kanu nā mea kanu e pili ana i ka protein - hiki paha, ma ka hāʻawi ʻana i ka meaʻai o nā holoholona, e māʻona ai ka makemake o ke kino i ka protein? I nā huaʻōlelo ʻē aʻe, maikaʻi anei nā kumuwaiwai i hoʻokumu ʻia o ka calcium? Ua paʻi wau i ka pane iā ia i kekahi mau mahina i hala.
ʻO ka lua o ka nīnau kaulana loa e pili ana i ka calcium. "ʻAʻole ʻoe e inu i ka waiū a ʻaʻole ʻai i nā huahana waiu - akā pehea ka calcium, no ka mea ʻaʻohe wahi ʻē aʻe e lawe ai?" He moʻolelo ʻē aʻe kēia, a, e like me ka mea i ʻike ʻia, ua hoʻopau maikaʻi ʻia e nā ʻepekema. ʻO ka mea kupanaha, loaʻa i ka waiū ka hopena kū'ē - hoʻopau ia i nā iwi a hoʻonui i ka pilikia o ka ʻeha nui. Akā ma hea e loaʻa ai kēia mineral koʻikoʻi, inā ʻaʻole inu waiu a ʻaʻole hoʻopau i nā huahana ʻē aʻe e pili ana iā ia? He mea maʻalahi ka pane - e hoʻopakele nā mea kanu me ka nui o ka calcium.
ʻO ka ʻoiaʻiʻo ʻaʻole wale ka nui o ka calcium i hoʻopau ʻia he mea nui ia no ke olakino iwi, akā pehea ka nui o ka calcium ma muli o nā kumu like ʻole (nā ʻanoʻai, ka nohona, ke kūlana olakino ma ke kumu) holoi ʻia i waho o ke kino. Aia ia i loko o kā mākou mana e lawe i kēia mau mea ma lalo o ka kaohi a hoʻoliʻiliʻi i ka nalo ʻana o kēia macronutrient.
ʻAneʻane kokoke i ka calcium i loko o ke kino e hoʻopili i nā iwi. ʻIke ʻia kahi mea liʻiliʻi i ke koko a kuleana ʻo ia no nā hana nui e like me ka hoʻoneʻe ʻana o nā mākala, ka mālama ʻana i ka puʻuwai a me ka lawe ʻana i nā pulupulu nerve.
Lilo mau mākou i ka calcium mai ke koko ma o ka mimi, ka hou, a me nā feces. Hiki i ke kino ke uku no kēia nalo me kahi ʻāpana o ka calcium mai nā iwi a hōʻaiʻē mai ka meaʻai. Ma aneʻi e kū ai ka poʻe i hoʻoholo e koho i kahi koho i ka vegetarianism me ka nīnau - ʻo nā mea kanu nā mea kanu i loaʻa ka calcium.
Ke wāwahi mau ʻia nei a kūkulu hou ʻia nā iwi. I ka poʻe ma lalo o ka makahiki 30 mau makahiki, hoʻōla hou ʻia nā iwi ma mua o ka luku ʻia. Ma hope o 30 mau makahiki, ke hoʻololi loli nei ke kūlana: hoʻomaka lākou e hōʻino wikiwiki ma mua o ka hoʻihoʻi. ʻO ka nalowale nui ʻana o ka calcium mai nā iwi hiki ke alakaʻi i ka nāwaliwali nui o ka iwi a me ka hoʻomohala ʻana o ka osteoporosis.
Hoʻohui nā helu he nui i ka nalo ʻana o ka calcium i ke kino:
- ʻO nā meaʻai nui i ka protein e hoʻonui i ka excretion o ka calcium mai ke kino i ka mimi. ʻO ka protein mai nā huahana holoholona e hoʻolalelale i ka excretion calcium ma mua o ka protein mai nā meaʻai mea kanu. ʻO kēia paha kekahi o nā kumu i ʻoi aku ka ikaika o nā iwi ʻai i nā mea kanu (ma muli o nā mea kanu waiwai calcium) ma mua o ka poʻe ʻai ʻiʻo.
- ʻO nā papaʻai a i ʻole ka papaʻai maʻamau i kiʻekiʻe i ka sodium (nā paʻi paakiki a palupalu; nā ʻā i puhi ʻia; nā iʻa i kēnā ʻia, ʻiʻo a me nā mea ʻai inā hoʻohana ʻia ka paʻakai ma ke ʻano he preservative; kuke ʻia nā iʻa iʻa me ka paʻakai paʻakai; nā huaʻai palai; nā ʻai koke; nā pahu bouillon; chips) hoʻonui i ka excretion kalipuna i ka mimi.
- ʻO ka cafeeine, ka mea i loaʻa i ka tī a me ka kofe, a i kahi liʻiliʻi o ke kokoleka a me kekahi mau mea ʻeha, hōʻeleu i ka excretion o ka calcium i ka mimi. Hoʻohui ʻia, e like me nā noiʻi haole hou, nā wahine e inu i nā kīʻaha kope i kēlā lā i kēia lā (3-4) i ka manawa o ka menopause a i ka wā ʻelemakule e ʻike i ka hoʻonui ʻana o ka nāwaliwali o ka iwi, a "ʻike maikaʻi" i ka osteoporosis.
- 4. ʻO ke puhipaka kahi i lilo nui i ka calcium. ʻO kēia ke kumu o ka hōʻemi ʻana o ke kiʻekiʻe o nā homone wahine i loko o ke kino - estrogen. ʻAʻole ko lākou hemahema i ke ala ʻoi loa no ka hiki i nā iwi o ke iwi ke komo i ka puna.
Nā helu he nui e hāʻawi i ka hoʻihoʻi hou ʻana o ka ʻōnaehana iwi.
- ʻO ka hoʻoikaika ʻana kekahi o nā mea nui i ka mālama ʻana i ka olakino iwi.
- Hoʻolahalaha ka hōʻike ʻana i ka lā i ka hana ʻana o ka hormone vitamin D i loko o ke kino, he mea nui ia no ke kūkulu ʻana i nā iwi.
- ʻO kahi papaʻai waiwai i nā huaʻai, nā mea kanu, a me nā mea kanu e kōkua i ka mālama ʻana i ka calcium i loko o nā iwi. ʻO ka calcium mai nā kumuwaiwai, ʻo ia hoʻi nā mea kanu ʻōmaʻomaʻo a me nā legume, pono no ke kūkulu ʻana i nā iwi.
ʻAʻole he utopia ka calcium i loko o nā meaʻai mea kanu, no ka mea, manaʻo paha ka poʻe e manaʻoʻiʻo ʻo ke kumu nui wale nō o kēia macronutrient ʻo nā huahana waiu. ʻAʻole paʻakikī ka loaʻa ʻana o ka calcium i nā mea kanu.
A ma waho aʻe, pinepine, i nā huahana mea kanu, ʻaʻole i haʻahaʻa wale ka ʻike calcium ma mua o ka meaʻai o nā holoholona, akā ʻoi aku ka kiʻekiʻe. Nui lākou i ka soybeans, bok choy, broccoli, kale, bok choy, collard greens, mustard greens, sesame seeds, nut milk, broccoli, okra, almonds, beans, a me nā meaʻai ʻē aʻe he nui. E aʻo i kēia papa inoa kikoʻī a ʻike ʻoe i ka pane i ka nīnau o nā mea kanu i loaʻa i ka calcium:
- Browncol (kale) (1 kīʻaha * loaʻa 180 milligrams o ka puna pālolo)
Ua hōʻike nā kānaka ʻepekema ʻo ka calcium "ʻōiwi" mai browncol i lawe ʻia i ʻoi aku ka maikaʻi ma mua o ka calcium "kumu waiū".
- ʻO nā greens collard (1 kīʻaha - ma luna o 350 mg)
E kahaha paha ʻoe i ka ʻike ʻana he ʻoi aku ka nui o ka calcium i loko o ke kīʻaha o ka kale ma mua o ke kīʻaha o ka waiū.
- ʻO Greens Turnip (1 kīʻaha - 250 mg)
ʻO ka manawa pinepine, nā kīʻaha turnip (ʻo ia hoʻi, nā greens turnip) e ʻōlelo ʻia e nā poʻe loea no ka poʻe me ka osteoporosis a me ka osteochondrosis e lilo i mea nui i kā lākou papaʻai. ʻO ke kumu o kēia kahi hōʻailona paʻa o ka pae o ka calcium i ka hoʻohui.
- Tahini (2 punetēpu - 130 mg)
ʻO kekahi bonus o ka palaʻa hua sesame momona ka maʻalahi o ka hoʻopili ʻana i ka papaʻai. Mālama wale ʻo Tahini i ka pālahalaha ma ka toast, a ʻo ka calcium i loko o kāu ʻeke.
- Hemp waiū (1 cup - 460 mg)
ʻO ka protein, calcium, 9 mau amino acid pono - hiki i ka waiū hemp ke kaena i kēia.
- ʻAilona ʻAilona (2 punetēpu - 85 mg)
I ke kumu, ʻaʻole ia he mea nui i ka mea e hōʻike ʻia i kāu papaʻai - nā nati, ka waiū a me ka aila ʻalemona. He mea nui i ka hoʻohui i ka calcium, loaʻa i kēia huahana ka nui o ka magnesium a me ka fiber.
- Soy (1 kīʻaha - 175 mg)
ʻO ka soy kahi mea kanu protein a me kahi mea kanu i waiwai i ka calcium. E hoʻomanaʻo i kēia i ka wā e hoʻoholo ai i ka mea e pani ai i ka ʻiʻo a me nā huahana waiu.
- Broccoli (1 kīʻaha - 95 mg)
Ma waho aʻe o kahi bonus paʻa i ka manaʻo o ka kalipuna, ke kaena nei ka broccoli i kahi hōʻailona like o ka huaora C i kāna ʻano (ʻo ka cabbage ʻelua mau manawa ma mua o nā ʻalani).
- Fennel maka (1 medium tuber - 115 mg)
ʻAʻohe contraindications o Fennel (koe wale no ka hoʻomanawanui ʻole o kēlā me kēia), eia kekahi, loaʻa kahi ʻāpana paʻa o nā huaora B (B1, B2, B3, B5, B6, B9).
- Blackberry (1 kīʻaha - 40 mg)
Pono nā wahine e hoʻohui i nā blackberry i kā lākou papaʻai ʻaʻole wale ma muli o ka tandem o ka calcium a me ka magnesium, akā no ka mea hoʻomaha kēia hua i nā ʻōuli o ka PMS a me ka menopause.
- Blackcurrant (1 kīʻaha - 62 mg)
Kapa ʻia ka currant ʻeleʻele i ka poʻokela ma waena o nā hua ma nā huaora C.
- ʻAlani (1 ʻalani - 50-60 mg)
He inoa lua ko ka Osteoporosis - ka iwi iwi. ʻO nā ʻalani, ka mea waiwai ʻaʻole wale i ka wikamina C, akā i ka calcium, kahi pale maikaʻi loa i nā maʻi hui.
- Nā apricots maloʻo (1/2 cup - 35 mg)
Manaʻo ʻia ʻo nā apricots maloʻo he huahana pono ia, no ka mea, ʻoi aku ka nui o nā paʻakai o ka calcium ma mua o ka sodium.
- Nā fiku (1/2 kīʻaha - 120 mg)
Mai makemake e ʻai ma ke ʻano he mea hoʻowali no ka tī, hoʻohui i ka saladi me nā mea kanu, a me ka oatmeal. Mai nānā wale iā ia, no ka mea, ʻo ka hapalua o ka lima o nā fiku, ʻoi aku ka nui o ka calcium ma mua o ke aniani o ka waiū.
- Nā lā (1/2 kīʻaha - 35 mg)
Inā ʻoe e ʻimi nei i nā meaʻai kanu mea kanu kiʻekiʻe wale i ka puna, akā i nā meaʻai e māʻona ai kou pololi i ka manawa like, e nānā i nā lā.
- Artichoke (1 medium artichoke - 55 mg)
ʻO Mineralization o ka iwi iwi a me kona hoʻoikaika ʻana ka mea i kaulana ai ka artichoke mai nā lā o ʻAigupita Kahiko.
- ʻO nā pīni Adzuki (1 kīʻaha - 65 mg)
Kāhea ʻia nā pīni Adzuki he superfood Kepani no ka mea ʻaʻole nā calcium wale nō i loko o kā lākou mau hua, akā he waiwai nui ia no nā iwi, akā he kumu maikaʻi loa ia o ka protein protein.
- Nā pīni maʻamau (1 cup - 125 mg)
100g o nā pīni keʻokeʻo he ʻaneʻane 20% o ka waiwai o ka calcium i kēlā me kēia lā. Akā waiwai nui ia i kēia mau legume i loko o ka magnesium. ʻO ka calcium a me ka magnesium i mua o ko mākou olakino iwi.
- Amaranth (1 kīʻaha - 275 mg)
I ka nīnau "ʻO nā mea kanu he nui ka calcium", i ka hapanui o nā hihia, ʻo kahi o nā mea mua āu e lohe ai he amaranth. Eia nō naʻe, ʻo amaranth kekahi o nā mea hoʻopaʻa moʻolelo i nā huaʻōlelo o ka maʻi calcium wale nō. Loaʻa i kāna mau lau ka nui o nā wikamina a me nā minelala.
- Kāloti (200 gr - 60 mg)
Hōʻoia ka poʻe loea, i ka ʻokoʻa i ka waiū, lawe ʻia ka calcium mai nā kāloti e ka waha.
ʻO ka koi o ke kino i kēlā me kēia lā no ka calcium he 1000 milligrams.
Sources:
Mea Hoʻokele Meaʻai
ʻO ka hui kaiaulu Vegetarian
Ke Komite Kauka
ʻO ke kīʻaha kahi ʻāpana o ke ana e like me 250 milliliter