10 cov khoom noj uas muaj calcium ntau dua li tsev cheese

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Lawv tuaj yeem pom hauv txhua lub khw muag khoom loj thiab yuav tsis ntaus koj lub hnab ris.

Zaj lus no tsis tau tsuas yog nyeem xwb, tab sis kuj mloog tau. Yog tias qhov ntawd yooj yim dua rau koj, qhib lub podcast.

Vim li cas koj thiaj xav tau calcium

Calcium yog cov ntxhia ntau tshaj plaws hauv tib neeg lub cev. Nws yog tsim nyog rau:

• Ua kom cov pob txha noj qab haus huv (tau txais calcium txaus pab txo qis kev pheej hmoo ntawm pob txha, pob txha, thiab ntshav qab zib)
• contraction thiab so ntawm cov hlab ntsha;
• nqaij contractions;
• kis ntawm paj hlwb impulses;
• secretion ntawm cov tshuaj hormones.

Raws li cov cai ntawm cov cai ntawm lub cev xav tau rau lub zog thiab cov as-ham rau ntau pawg ntawm cov pej xeem ntawm Lavxias Federation ntawm Rospotrebnadzor, cov neeg laus yuav tsum tau noj 1,000 mg ntawm calcium ib hnub twg, thiab cov neeg laus tom qab 60 xyoo - 1,200 mg ib hnub twg.

Txawm li cas los xij, noj cov tshuaj no thiab assimilating nws tsis yog tib yam. Calcium metabolism tshwm sim nrog kev koom tes ntawm lwm cov as-ham: protein thiab vitamin D. Yog tsis muaj lawv, koj muaj peev xwm raug kev txom nyem los ntawm calcium deficiency, txawm officially npog nws cov cai.

Yuav ua li cas calcium absorbed

Calcium absorbed nyob rau hauv cov hnyuv: nws nkag mus rau hauv lub hlwb, dhau los ntawm lawv thiab tso rau hauv cov ntshav. Nyob rau hauv txoj kev no nws yog pab los ntawm calcitriol - active daim ntawv ntawm vitamin D. Nws ua rau kom cov calcium nkag mus rau hauv cov hnyuv hlwb, accelerates nws hloov thiab tso tawm.

Rau cov vitamin D kom hloov mus rau calcitriol, insulin zoo li kev loj hlob zoo li 1 yog xav tau, thiab cov protein yuav tsum tau rau nws cov khoom. Kev tshawb fawb tau pom tias tripling tus nqi ntawm cov protein nyob rau hauv cov zaub mov (txog 2.1 g ib kg ntawm lub cev qhov hnyav) nce cov hnyuv calcium nqus los ntawm 8%.

Yog li, koj yuav tsum haus cov protein kom txaus nrog rau cov calcium, thiab tseem siv sijhawm ntau nyob rau hauv lub hnub lossis xaiv cov khoom noj uas muaj vitamin D.

Calcium, mg ib hnub twg	Protein, g ib hnub twg	Vitamin D, mcg ib hnub twg
1 000–1 200	65-117 rau txiv neej 58–87 rau poj niam	10

Cov khoom noj uas muaj calcium uas absorbable heev

Ntau tus neeg xav tias calcium feem ntau yog nyob rau hauv tsev cheese, tab sis qhov no tsis yog li ntawd. Nov yog ob peb yam khoom uas tshaj nws hauv qhov no.

1. Qe qe

Ib lub qe muaj 2 g ntawm calcium. Nws hnyav txog 5 g thiab, thaum av, haum rau hauv ib lub teaspoon.

1/2 teaspoon ntawm egghells, crushed, npog lub hnub yuav tsum tau rau kev noj haus (uas yog, noj nrog zaub mov) calcium. Rau kev sib piv: tsev cheese yuav siv 1,2 kg.

Nyob rau tib lub sijhawm, vim yog cov ntsiab lus ntawm cov kua nplaum matrix, calcium los ntawm lub plhaub yog absorbed zoo kawg nkaus los ntawm lub cev.

Txhawm rau npaj cov hmoov, ntxuav lub plhaub kom zoo. Tom qab ntawd boil nws rau 5 feeb kom tua tau cov kab mob, qhuav nws thiab zom rau hauv kas fes grinder kom muaj hmoov nplej. Siv ½ teaspoon txhua hnub, piv txwv li ntxiv rau cov zaub mov npaj.

2. Parmesan thiab lwm yam cheeses

Parmesan cheese yog tus thawj coj ntawm cov calcium ntawm tag nrho cov khoom noj siv mis. 100 g ntawm cov khoom muaj 1,184 mg ntawm calcium - ntau tshaj li qhov xav tau txhua hnub. Nyob rau tib lub sijhawm, nws muaj ntau cov protein (38 g ib 100 g ntawm cov khoom) thiab 0.95 μg ntawm vitamin D.

Lwm cov cheese kuj muaj ntau cov calcium thiab cov khoom tseem ceeb rau nws cov assimilation. Piv txwv li, 100 g ntawm Dutch, Poshekhonsky, Swiss cheeses muaj 1,000 mg ntawm calcium, 24-26 g ntawm protein thiab 0.8-1 μg ntawm vitamin D.

Yog li, los ntawm kev noj 100 g ntawm cheese ib hnub, koj yuav tsum them tag nrho koj qhov kev xav tau ntawm calcium noj thiab tau txais ib feem kaum ntawm cov nqi ntawm cov vitamin D txhua hnub.

Nco ntsoov, txawm li cas los xij, cheese yog cov khoom noj uas muaj calorie ntau ntau hauv cov roj saturated. Yog tias koj noj 100 g ntawm cheese ib hnub, nws yog qhov zoo dua tsis kam noj lwm yam khoom noj muaj roj. Muaj xov xwm zoo rau cov neeg nyiam rog: qhov ntau calcium uas koj noj, cov roj tsawg dua yog absorbed.

Yog li yog tias koj tab tom nrhiav ntau calcium thiab protein, cheese yog qhov zoo ntawm cov as-ham.

3. Noob

Sesame yog tus thawj coj ntawm cov calcium ntawm cov nroj tsuag.100 g ntawm cov noob me no muaj 975 mg ntawm calcium thiab 17.7 g ntawm cov protein.

Muaj tseeb tiag, kuj muaj qhov pitfalls ntawm no. Ua ntej, tsis muaj leej twg noj sesame nrog diav. Feem ntau, nws yog ntxiv rau cov khoom ci thiab lwm yam tais diav, uas txhais tau hais tias nws yuav muaj teeb meem kom haus 100 lossis 50 g ib hnub twg.

Tau kawg, koj tuaj yeem ua halva lossis kozinaki los ntawm cov noob hnav, tom qab ntawd koj tuaj yeem noj cov noob ntau dua ib zaug, tab sis cov zaub mov zoo li no, raws li txoj cai, muaj ntau cov suab thaj thiab calorie ntau ntau, thiab qhov no tsis zoo heev.

Qhov thib ob pitfall ntawm noob hnav, zoo li feem ntau lwm cov nroj tsuag ntawm calcium, yog phytic acid. Nws yog ib qho antinutrient uas txo qhov nqus ntawm calcium thiab lwm yam minerals. Phytic acid ua 1-5% ntawm qhov hnyav ntawm nplej, legumes, roj noob thiab txiv ntoo.

Hmoov zoo, koj tuaj yeem cuam tshuam nrog qhov tsis zoo ntawm phytates los ntawm kev ua zaub mov ua ntej. Soak cov noob hnav hauv dej rau 4 xuab moos thiab maj mam Fry.

4. Sardines hauv roj

Cov kaus poom sardines tau noj nrog cov pob txha, yog li lawv muaj calcium ntau: 382 mg rau 100 g ntawm cov khoom. Lawv kuj muaj 24.6 g ntawm cov protein thiab 6,8 mcg ntawm vitamin D (68% ntawm tus nqi txhua hnub). Thiab txawm hais tias calcium nyob rau hauv sardines tsawg dua nyob rau hauv tib lub noob hnav, vim vitamin D, nws yuav absorbed zoo dua.

Tsis tas li ntawd, 100 g ntawm sardines cov kaus poom hauv cov roj muaj tsuas yog 208 kcal thiab 11.5 g ntawm cov rog, ib nrab ntawm cov uas yog polyunsaturated. Yog li, koj tuaj yeem noj 100-150 g ib hnub twg, tsis txhob tso tseg lwm yam khoom thiab tsis pheej hmoo rau koj daim duab.

5. Almonds

100 g ntawm almonds muaj 216 mg ntawm calcium thiab 21.9 g ntawm protein. Cov txiv ntoo no muaj ntau cov phytic acid, tab sis koj tuaj yeem txo qhov nyiaj los ntawm soaking almonds rau 12 teev ua ntej noj mov.

Thiab tsis txhob noj ntau dhau: ib qho me me ntawm almonds, uas koj tuaj yeem noj tau yooj yim hauv tsib feeb, muaj txog 250 kcal, thiab 100 g muaj 581 kcal.

6. Qej

100 g ntawm qej muaj 181 mg ntawm calcium thiab 6.4 g ntawm cov protein. Yog tias koj nyiam qej, ntxiv nws ntau zaus rau cov zaub mov thiab khoom noj txom ncauj: nws txo qis kev pheej hmoo ntawm cov kab mob plawv, muaj cov tshuaj tiv thaiv qog thiab cov tshuaj tua kab mob, thiab pab ua kom cov piam thaj hauv cov ntshav.

7. Parsley

100 g ntawm parsley muaj 138 mg ntawm calcium thiab 3 g ntawm protein. Tau kawg, ob peb tus neeg yuav tuaj yeem noj ntau pawg ntawm cov zaub ntsuab no, tab sis koj tuaj yeem ntxiv lawv rau cov tais diav.

Tsis tas li ntawd, 100 g ntawm parsley muaj 133 mg ntawm vitamin C, uas neutralizes phytic acid. Koj tuaj yeem ntxiv cov zaub ntsuab rau txhua lub zaub xam lav lossis zaub zaub los pab koj lub cev ua rau cov teebmeem ntawm phytates.

8. Mis

100 g ntawm mis nyuj muaj 120 mg ntawm calcium thiab 3.3 g ntawm protein. Calcium los ntawm cov mis nyuj yog nqus tau zoo ua tsaug rau lactose, thiab cov protein muaj qhov nqus tau siab tshaj plaws - 1.0.

Mis yog nplua nuj nyob rau hauv cov roj saturated, yog li yog tias koj muaj cov roj (cholesterol) siab, mus rau mis nyuj muaj roj tsawg. Tsis tas li, xyuas kom koj tsis txhob muaj lactose intolerant: cov neeg uas tsis muaj enzyme lactase yuav tsis tau txais txiaj ntsig los ntawm kev nqus calcium thiab yuav muaj teeb meem digestive.

9. Hazelnut

100 g ntawm hazelnuts muaj 114 mg ntawm calcium, 15 g ntawm cov protein thiab 628 kcal, yog li yog tias koj tsis suav calories, koj yuav tsum tsis txhob noj ntau tshaj li ib phaus ntawm cov txiv ntoo hauv ib hnub.

10. Soj

100 g ntawm soybean siav muaj 102 mg ntawm calcium thiab 16.6 g ntawm protein. phytic acid nyob rau hauv cov kua mis tsis cuam tshuam rau calcium nqus. Txhawm rau tshem tawm txawm tias qhov cuam tshuam me tshaj plaws, soak cov taum pauv ib hmos.