Cov khoom noj muaj calcium

Txij li thaum me nyuam yaus, peb txhua tus tau hnov ​​tias calcium uas yog ib yam tseem ceeb, tsis muaj pob txha thiab cov nqaij tsis tuaj yeem loj hlob thiab loj hlob. Tsis tu ncua nrog cov khoom noj uas muaj calcium nyob hauv kev noj haus , koj mob siab txog kev noj qab haus huv ntawm koj tus mob musculoskeletal thiab cov hniav. Peb yuav xav txog qhov zoo tshaj plaws ntawm cov keeb no, uas muaj peev xwm suav nrog leej twg hauv koj cov khoom noj.

Kuv xav tau calcium ntau npaum li cas?

Tsis txhob hnov ​​qab tias cov calcium uas ntau dhau kuj yog qhov phem, zoo li nws tsis muaj peev xwm. Ntxiv rau koj cov khoom noj khoom haus nplua nuj calcium, los yog ua tau calcium uas npaj, nco ntsoov xav txog txhua hnub, kom tsis txhob muaj tshaj lub cev nrog ntau tshaj qhov khoom no.

Cov kws kho mob tau tsim muaj kev noj qab haus huv, tus neeg laus yuav tsum tau txais los ntawm cov khoom noj 100 mg ntawm calcium uas tauj ib hnub. Rau cov menyuam yaus uas muaj hnub nyoog 8 xyoo 800 mg, thiab cov hluas ntawm 9 mus rau 18 - 1300 mg ib hnub. Cov poj niam uas muaj menyuam mos, koj yuav tsum haus cov tshuaj calcium ntau dua - txog 2000 mg rau ib hnub.

Cov khoom nrog cov ntsiab lus ntawm cov khoom noj uas muaj calcium

Nws yog tsim nyog sau cia tias cov ntsiab lus ntawm calcium uas nyob hauv cov khoom noj feem ntau pom, thiab koj tsis tas yuav ntxiv cov zaub mov txawv rau koj cov khoom noj kom txaus kom txaus rau lub caij no. Yuav muaj txaus rau cov hauv qab no:

• cov khoom noj siv mis, tshwj xeeb tshaj yog cheese, tsev cheese, yogurts;
• ntsuab nplooj zaub: zaub pob txhua yam, zaub ntsuab;
• Ceev - tshwj xeeb yog almonds;
• noob (noob txiv noob hnav, noob nroj);
• nplej thiab tsob noob hnav;
• kua thiab tag nrho cov khoom los ntawm nws;
• zaub ntsuab - parsley, dill, dandelion, basil.

Nws tsis muaj teeb meem, koj yuav tau txais Ca los ntawm cov khoom uas muaj calcium cov ntsiab lus lossis los ntawm cov tshuaj - qhov tseem ceeb tshaj plaws yog tias nrog rau nws, lub ntsiab uas tsim nyog rau nws txoj kev cai tswj hwm.

Cov khoom uas muaj ntau tshaj cov ntsiab lus ntawm poov hlau: txhim kho digestion

Hauv kev txiav txim tias cov calcium uas ntsev thiaj li ua tau thiab muaj kev txhawj xeeb kab mob, koj yuav tsum tsim kom muaj ib qho chaw nyob. Nws ntseeg hais tias qhov chaw zoo tshaj yog pab tau cov kua qaub, yog li cov calcium uas yuav tsum tau noj ua ke nrog vitamin C. Nws yuav zoo yog tias koj tsuas noj zaub mov nplua nuj nyob hauv calcium, nrog rau cov zaub mov nplua nuj nyob hauv ascorbic acid - piv txwv li, spinach, txiv qaub, sorrel, e.

Rau calcium uas yuav nkag tau mus rau hauv cov ntshav, nws xav tau ib tug neeg xyuas pib raws li cov vitamin D, uas lub cev tsim tawm nws tus kheej hauv qab ntawm tshav ntuj.

Rau cov calcium uas nqus tag, nws yog ib qho tseem ceeb uas kom muaj qhov sib npaug ntawm phosphorus thiab magnesium , uas yog nplua nuj nyob rau hauv legumes, cov nqaij nruab deg thiab cov ntses, cocoa thiab cov hmoov nplej tag nrho.