Kedu ihe bụ calcium na gịnị kpatara anyị ji achọ ya?
A na-akụziri ụmụaka ka ha ṅụọ mmiri ara ehi na iri ihe ndị e ji emepụta mmiri ara ehi ka ha wee tolite ma gbasie ike. A kọwara nke a site n'eziokwu na ngwaahịa mmiri ara ehi bara ụba na calcium, nke dị mkpa maka ahụike ọkpụkpụ.
“Kwa ụbọchị, calcium na-efunahụ anyị site n’akpụkpọ ahụ, ntu, ntutu isi, ọsụsọ, mmamịrị na nsị,” ka British National Osteoporosis Foundation (NOF) na-akọ. "Ọ bụ ya mere o ji dị mkpa ịnweta calcium zuru ezu site na nri anyị na-eri. Mgbe anyị na-enwetaghị calcium, ahụ na-amalite ịnara ya n'ọkpụkpụ anyị. Ọ bụrụ na nke a emee ọtụtụ ugboro, ọkpụkpụ ya na-esikwa ike ma na-agbaji.” Mgbaàmà nke ụkọ calcium gụnyere colic n'ụkwụ, mkpọnwụ akwara na ọnọdụ dị ala. Nnukwu calcium n'ime ahụ nwere ike ibute ọnọdụ a na-adịghị ahụkebe nke a maara dị ka hypercalcemia. Mgbaàmà nke hypercalcemia nwere ike ịgụnye akpịrị ịkpọ nkụ nke ukwuu, urination, adịghị ike na mọzụlụ na ọkpụkpụ.
Dị ka NOF si kwuo, ụmụ nwanyị na-erubeghị afọ 50 chọrọ ihe dị ka 1000 mg nke calcium kwa ụbọchị, na ndị inyom toro eto karịa 1200 mg. Enweghị ụkọ calcium bụ ihe a na-ahụkarị na ndị inyom menopause na postmenopausal, ya mere ego a tụrụ aro dị elu maka ndị agadi. NOF na-ekwu na ndụmọdụ ndị a dịtụ iche maka ụmụ nwoke: ruo 70 afọ - 1000 mg, na mgbe 71 - 1200 mg.
Ị nwere ike ịnweta calcium na nri sitere na osisi?
Dị ka kọmitii ndị dọkịta na-ahụ maka ọgwụ na-ahụ maka ọrụ ahụike, nke nwere ndị ọkachamara ahụike 150, isi iyi kachasị mma nke calcium abụghị mmiri ara ehi, kama akwụkwọ ndụ akwụkwọ ndụ na ahịhịa.
"Broccoli, Brussels pulite, kale, kale, mọstad, chard na elu ndị ọzọ nwere nnukwu calcium na-amịkọrọ na ihe ndị ọzọ bara uru. Ewezuga ya bụ akwụkwọ nri, nke nwere nnukwu calcium, mana ọ naghị etinye ya nke ukwuu, "ndị dọkịta kwuru.
Mmiri ara ehi na ngwaahịa mmiri ara ehi ndị ọzọ nwere calcium, mana uru nke mmiri ara ehi nwere ike ịka njọ. "Ngwaahịa mmiri ara ehi nwere calcium, mana ha nwere protein anụmanụ, shuga, abụba, cholesterol, hormones, na ọgwụ ndị na-enweghị usoro," ka ndị dọkịta kwuru.
Tụkwasị na nke ahụ, ndị dọkịta kwenyere na calcium na-edobe nke ọma n'ime ahụ n'ihu mgbatị anụ ahụ: "Ndị na-arụsi ọrụ ike na-ejigide calcium n'ime ọkpụkpụ, ebe ndị na-agagharị agagharị na-efunahụ ya."
Isi mmalite Calcium nke Vegan
1. Mmiri ara ehi soy
Mmiri ara ehi soy bụ ezigbo isi iyi nke calcium. “Ọkwa calcium dị na ngwaahịa mmiri ara ehi yiri ọkwa calcium dị na mmanya soy, yogọt na dessert anyị. Ya mere, ngwaahịa soy anyị nwere calcium bụ ezigbo ụzọ ọzọ maka ngwaahịa mmiri ara ehi, "Onye na-emepụta mmiri ara ehi soy Alpro kwuru na webụsaịtị ya.
2. Tofu
Dị ka mmiri ara ehi soy, a na-eme tofu site na soybean ma bụrụ ezigbo isi iyi nke calcium. 200 grams nke tofu nwere ike ịnwe ihe dịka 861 mg nke calcium. Na mgbakwunye, tofu nwere nnukwu magnesium, nke dịkwa mkpa maka ọkpụkpụ siri ike.
3. Brokoli
Broccoli nwekwara protein, iron, magnesium na potassium. Nnyocha e mere egosila na iri broccoli steamed mgbe niile na-ebelata ohere nke ọrịa obi site na ibelata mkpokọta cholesterol n'ime ahụ.
4. Tempe
Tempeh nwere nnukwu vitamin na mineral, gụnyere protein, iron, na calcium. A na-ewere Tempeh dị ka otu n'ime nri kachasị mma n'ụwa. Ọ bụ ngwaahịa fermented, ya mere ọ nwere nnukwu nnabata nke nri.
5. almọnd
Almọnd bụ ọka nwere nnukwu calcium. gram 30 nke almọnd nwere 8% nke calcium akwadoro kwa ụbọchị.
6. Ihe ọ juiceụrangeụ oroma
Ihe ọṅụṅụ oroma nwere nnukwu ọdịnaya nke calcium. Otu iko ihe ọṅụṅụ oroma nwere 300 mg nke calcium kwa iko.
7. AFỌ
Dates bụ ọgaranya antioxidants, fiber na calcium. Mkpụrụ fig a mịrị amị nwere calcium karịa mkpụrụ osisi mịrị amị ndị ọzọ. Fig 10 na-ajụ oyi nwere ihe dịka 136 mg nke calcium.
8. Okuko
Otu iko chickpeas sie nwere ihe karịrị 100 mg nke calcium. Chickpeas nwekwara ọgaranya na vitamin na mineral ndị ọzọ, gụnyere potassium, iron, magnesium, na protein.
9. Osisi poppy
Mkpụrụ poppy, dị ka chia na mkpụrụ sesame, nwere nnukwu calcium. 1 tablespoon (gram 9) nke mkpụrụ osisi poppy nwere 13% nke oriri a na-atụ aro kwa ụbọchị. Nri mkpụrụ osisi sesame nwere 9% nke uru a na-atụ aro kwa ụbọchị.
Yana Dotsenko
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