Top 10 nri dị elu na calcium

Calcium bụ ihe dị mkpa maka ịrụ ọrụ nkịtị nke ahụ. Na okenye mmadụ nwere si 2 n'arọ nke calcium, ma ọ na-achọ mgbe niile na-arụzi na replenishment.

Nkezi calcium kwa ụbọchị site na onye nọ n'afọ 18 ruo 50, na-enweghị ọrịa ọ bụla siri ike, ihe dịka 1000 mg. Mgbe ndị nọ n'afọ iri na ụma, ụmụaka, ndị agadi na ndị inyom dị ime chọrọ ihe a n'ọtụtụ buru ibu.

Ihe mere anyị chọrọ calcium:

• na-ewusi ọkpụkpụ, akwara na cartilage ike
• anụ ahụ ike
• mbọ siri ike na ntutu isi
• arụ ọrụ siri ike nke usoro endocrine
• ike mgbidi nke arịa, nkwụsi ike nke ụda obi obi
• ike nke usoro ụjọ ahụ (mmetụta dị jụụ)
• ike nke mkpali akwara iji melite ọrụ ebe nchekwa
• na-ewusi eze ike, na-ebelata ihe ize ndụ nke ire eze

Top 10 nri ọgaranya calcium

Tụlee ngwaahịa nwere nnukwu ọdịnaya nke calcium, nke kwesịrị ịgụnye na nri gị ma ọ bụrụ na ịchọrọ idobe ezé gị, ntutu isi, akpụkpọ ahụ, ọkpụkpụ, nkwonkwo, akwara, na arịa ọbara n'ọnọdụ dị mma.

1. Chiiz na ngwaahịa mmiri ara ehi

N'ezie ụdị chiiz niile nwere ọtụtụ calcium, mana pasent kachasị elu na durum. 100 g nke cheese Parmesan, cheddar, Emmental, Dutch nwere ihe dị ka 1,000 mg nke calcium. Calcium dị obere na cheese dị nro: Adygei, feta, Camembert, nwere ihe dị ka 500 mg nke calcium. Anyị ga-echeta na cheese bụ ngwaahịa na-edozi ahụ, ya mere ojiji ya gabigara ókè na-akpalite ibu ibu. Na mgbakwunye, ọ nwere ike ịdị elu na abụba ma ọ bụ lipoproteins. Ọ bụrụ na ị felata, ị gaghị eri ihe karịrị gram 50 nke chiiz fatty kwa ụbọchị.

Chiiz dị mma bara ụba na vitamin B. B1 na-eweghachi ume, na-abawanye arụmọrụ. B2 dị mkpa karịsịa maka ụmụaka, n'ihi na ụkọ ya nwere ike iduga mmepe ngwa ngwa. B12 na-etinye aka na usoro ịmepụta mkpụrụ ndụ ọbara, nke na-ebu oxygen na inye ume.

Nwere ọtụtụ calcium na ngwaahịa mmiri ara ehi ndị ọzọ. Na 100 grams nke mmiri ara ehi nwere 120 mg calcium, na 100 g nke cheese - 165 g nke calcium. Mmiri ara ehi ntụ ntụ nwere 1000 mg nke calcium kwa 100 g ngwaahịa, ya mere, bụkwa ihe magburu onwe onye na-eweta nke a bara uru Chọpụta mmewere na ahu.

Ego ole ka ị ga-eri: 50 g Dutch cheese kwa ụbọchị, 300 g nke cheese ụlọ ma ọ bụ gram 500 nke mmiri ara ehi na-enye 50% nke uru kwa ụbọchị nke calcium.

2. Sesame

Sesame a na-edochaghị anya nwere nnukwu calcium (1000 mg kwa 100 g ngwaahịa). Mkpụrụ sesame a kpụrụ akpụ na-atụfu akụkụ dị mkpa nke ịnweta (60 mg kwa 100 g nke ngwaahịa), mana ọ ka bụ nri bara ụba na calcium. Enwere ike zụta mkpụrụ osisi sesame raw na ngalaba nke nri dị mma, ọ ka mma iburu ngwaahịa aja aja ma ọ bụ oji. Sesame ga-abụ nnukwu mgbakwunye na ọka ụtụtụ gị, mana ị nwere ike itinye ya na salads na pastries.

Mkpụrụ sesame nwere phytosterol, nke na-eme ka usoro ahụ ji alụso ọrịa ọgụ sie ike, ya mere, mkpụrụ osisi sesame ga-aba uru nye ụmụaka ndị na-ekpughere gburugburu ebe ike. Ọ bara uru karịsịa maka ụmụ nwanyị, ebe ọ bụ na ọ na-enwe mmetụta dị mma na usoro genitourinary ma na-emeziwanye libido. Sesame dị mkpa maka ịbelata ibu n'ihi na ọ nwere sesamin , ihe na-eme ka metabolism dịkwuo elu ma na-ebelata cholesterol na-emerụ ahụ n'ime ọbara.

Esi nri: gram 30 nke mkpụrụ sesame ojii ma ọ bụ aja aja ga-enye 30% uru calcium kwa ụbọchị.

3. Sarọd

Calcium abụghị anụ sardines, na ọkpụkpụ ha, ya mere, a na-atụ aro ka iri nri sardines dị elu na mmanụ ma ọ bụ olulu mmiri iji gbasaa azụ na ihe ọṅụṅụ nke ya, n'ihi ya, ọkpụkpụ ndị ahụ dị nro. Sardines na mmanụ dị oke oke, n'ihi ya, a naghị atụ aro ka ndị chọrọ ịkwụsị ibu arọ, ma maka ndị ọzọ nke sardine bụ ngwaahịa dị mkpa nke nwere nnukwu ọdịnaya nke calcium. Azụ 4 nke ọkara nwere ihe dịka 200 mg nke calcium, nke bụ ihe dịka 20% nke uru kwa ụbọchị. N'ezie, ejula ụkpụrụ nke ụbọchị naanị na sardines.

Sardines juputara na vitamin B12, ma nwekwara otutu protein bara uru na carbohydrates ngwa ngwa. N'ihi nchikota a nke ahụ ga-enweta site na ngwaahịa ahụ, ike kachasị ogologo oge. Nke a bara uru tupu mgbatị ahụ ma ọ bụ ọrụ siri ike, n'ihi na ọ ga-ekwe omume ruo ogologo oge ichefu agụụ. Dị ka sardines bara ọgaranya na omega 3, nke na-ewusi usoro obi obi ike ma na-akwado mgbochi ọrịa obi.

Ego ole ka ị ga-eri: 4 sardines kwa ụbọchị ga-enye 20% nke uru kwa ụbọchị maka calcium.

4. almọnd

Ọ bụ ngwaahịa nwere nnukwu calcium ọdịnaya: 100 grams nke almọnd ọhụrụ, ihe dị ka 269 mg nke calcium. Almọnd ekwesịghị iri ihe dị ukwuu n'ihi na ọ nwere ike inwe mmetụta na-adịghị mma na ahụ n'ụdị dị otú ahụ. Na mgbakwunye, mkpụrụ akụ bụ ngwaahịa na-edozi ahụ nke ukwuu. Otú ọ dị, almọnd nwere carbohydrates ngwa ngwa - obere aka zuru ezu iji nweta ume iji rụọ ọrụ maka otu awa ma ọ bụ karịa.

Ma obere almọnd ga-ejupụta akụkụ dị ịrịba ama nke ọ bụghị naanị calcium n'ime ahụ. Ọnụ na calcium nkwado akpụkpọ, ntutu na mbọ ka vitamin a nke na-ewusi ọkpụkpụ ike ma dị na almọnd na nnukwu ibu. Ọzọkwa almọnd nwere vitamin B1, B2, B3, B5, B6, B9, nke n'ozuzu na-abawanye arụmọrụ, na-amụba ume na-enye a otutu ume n'ahụ. Almọnd bara ụba na potassium, nke na-akpali ọrụ ụbụrụ, na-eme ka nguzozi acid-alkaline guzosie ike, nke na-emetụta ọdịdị zuru oke na ahụike.

Esi nri: gram 30 nke almọnd kwa ụbọchị ga-enye 10% uru calcium kwa ụbọchị.

5. Akwa okuko

Akwa ọkụkọ, nkochi ime akwa ya bụ ngwaahịa bara ụba na calcium. N'ezie, ndị kasị elu ọdịnaya nke calcium ya shei, otú ụfọdụ ndị nwere ike ikwu pounding ya na ngwa agha na iwesa nri. Ma anyị na-atụle nhọrọ ọzọ oriri.

Na 100 g nkochi ime akwa nwere 136 mg nke calcium. Ọ bụ àkwá kachasị edozi (54 kcal), nke nwere ọtụtụ ihe ndị ọzọ bara uru. Na mgbakwunye, nkochi ime akwa bụ ezigbo abụba, na-enweghị nke ọ pụghị ime ahụ. nkochi ime akwa nwekwara vitamin D nke anyanwụ na-eme ka ezughị ezu n'ime ahụ na-emerụghị ya ahụ. nkochi ime akwa dị oke mkpa maka ndị na-adịkarịghị na anyanwụ. O nwekwara pasentị dị elu nke vitamin K, nke na-eme ka ọbara na-agbachi nkịtị ma na-akwalite mgbari protein nke ọma.

Agbanyeghị, protein akwa nwere oke amino acid nke ahụ chọrọ maka iwulite akwara. Na-akwado ka ị na-eri opekata mpe otu akwa kwa ụbọchị ka ịtọọ ihe dị mkpa.

Ego ole ka ị ga-eri: Nsen 4 zuru oke na-enye uru 10% nke calcium kwa ụbọchị.

6. Abụ m

Soy bụ ngwaahịa bara ụba na calcium. Na 100 g nke soybean esiri esi nwere 100-200 mg nke calcium, mana ọ naghị ejedebe ohere nke soybean. Calcium ọzọ dị na soy tofu (283 mg / 100 g) na protein soy, zuru oke maka ndị na-eme egwuregwu, ibu ibu (363 mg). Ma ọbụna n'ụdị dị ọcha ma ọ bụ na efere soybean ga-abụ 20% nke uru calcium kwa ụbọchị, ya mere a na-atụ aro ya kwa ụbọchị ọ dịkarịa ala 200 g. Nke a bụ onye na-edekọ ihe n'etiti mkpo na ọdịnaya nke calcium.

Carbohydrates nke soybean bụ nri maka bifidobacteria, nke, n'aka nke ya, na-egbochi mpụta mkpụrụ ndụ kansa. Soy bara ụba na eriri (karịsịa n'ụdị dị ọcha, nke emebere nke ọma) yana ngwaahịa nwere obere kalori. Ya mere, soybean dị mma maka ndị mmadụ na-ebuwanye ibu na ibelata ibu. A na-akpọ soy "superfoam" - nri nwere ọtụtụ mineral, n'ihi na soy na-edekọkwa ọnụọgụ nke magnesium, potassium na phosphorus.

Ego ole ka ị ga-eri: 100 g tofu ma ọ bụ 300 g soybean kwa ụbọchị ga-enye 30% nke uru calcium kwa ụbọchị.

7. Rhubarb

100 g nke osisi a nwere 86 mg nke calcium. Rhubarb bụ ngwaahịa dị mma nke nwere nnukwu ọdịnaya nke calcium, nke ọtụtụ ndị leghaara anya. Dị ka kabeeji, ọ naghị atụfu ihe onwunwe ya n'oge ọgwụgwọ okpomọkụ. Ọ bara uru karịsịa maka ụmụaka na ndị nọ n'afọ iri na ụma bụ ndị na-eto eto, ahụ ha chọrọ calcium n'ọtụtụ buru ibu. Na 100 g nke rhubarb bụ naanị 21 kcal na 4.5 g nke carbohydrates, na-eme ka ngwaahịa ahụ dị mma maka ọnụ ọgụgụ ahụ, mana ọ na-edozi ahụ nke ukwuu.

Vitamin K, nke na-arụ ọrụ ụbụrụ, bụ 25% nke ihe a chọrọ kwa ụbọchị na 100 g nke rhubarb. Rhubarb na-emekwa ka ọrụ nchekwa dịkwuo mma, nwere mgbochi ọrịa Alzheimer's. O nwere otutu vitamin A, nke na-ebelata usoro nke ọnwụ cell. Nke a pụtara na oke vitamin a na-ebelata usoro ịka nká. Ọzọkwa iji vitamin A mgbe niile na-ebelata ohere nke ọrịa kansa.

Ego ole ka ị ga-eri: 200 grams nke rhubarb ga-enye 15% uru nke calcium kwa ụbọchị.

8. Lobster (Lobster)

Crustaceans (osisi, crabs, crayfish) - nri bara ụba na calcium n'ihi ihe agha chitin ha. Anụ ahụ dị nro juputara na ihe nchọta bara uru yana gram 100 nke lobster nwere 96 mg nke calcium (na crustaceans ndị ọzọ dị ntakịrị). a obere kalori ngwaahịa nwere obere carbohydrates mana protein dị ukwuu, yabụ a na-ewere ya dị ka nri nri.

Lobster bara ụba na ihe dị iche iche ịnweta mineral, ọtụtụ vitamin, gụnyere PP, K, E na A. Ngwaahịa a na-ewusi arịa ọbara ike, na-ebelata ọbara mgbali, na-akwalite mgbaze nkịtị. Ọ na-enwe mmetụta dị mma na usoro ọmụmụ nke ụmụ nwanyị ma na-akwalite mmepụta nke testosterone na ụmụ nwoke. A na-ejikarị lobster chitin eme ihe ịchọ mma iji belata usoro ịka nká.

Ego ole ka ị ga-eri: 200 grams nke lobster ga-enye 20% nke uru kwa ụbọchị maka calcium.

9. Kabeeji (kabeeji)

100 g nke kabeeji nwere 48 mg nke calcium, nke dị ukwuu, nyere ya obere kalori ngwaahịa. A na-asacha calcium na kabeeji n'oge ọgwụgwọ okpomọkụ, ya mere steamed, sie, sie kabeeji ka bụ ngwaahịa bara ụba na calcium. Enwere ike iri ya n'ọtụtụ buru ibu, n'ihi na ọ nwere naanị carbohydrates ngwa ngwa, yana protein na-edozi ahụ.

Kabeeji bụ a "Super". Ọ bara ụba na potassium na magnesium ma nwee ya tartronovaya acid nke a na-adịghị ahụkebe na nri nkịtị: acid a na-egbochi ntụgharị nke carbohydrates n'ime abụba. Na kabeeji nwere vitamin U na-adịghị ahụkebe, nke bara uru maka mbufụt nke eriri afọ. Dịka ọmụmaatụ, ọ bara uru iji na gastritis na ọnya ọnya dị ka kabeeji na-ebelata acidity na afọ.

Ego ole ka ị ga-eri: 200 grams nke kọlịflawa kwa ụbọchị ga-enye 10% nke uru calcium kwa ụbọchị.

10. Mkpụrụ fig

100 g fig nwere 35 mg nke calcium. A na-atụlekwa fig superfoamn'ihi na ọ bara ụba na ihe dị iche iche bara uru, gụnyere ngwaahịa nwere nnukwu ọdịnaya nke calcium. Ọ naghị atụfu ihe ndị bara uru ọbụna n'ụdị a mịrị amị. Na 100 g nke ngwaahịa nwere naanị calorie 54, mana gram 12 nke carbohydrates, nke na-eme ka mkpụrụ fig na-edozi ahụ, ngwaahịa dị mma. Mkpụrụ fig na-enyere aka ịmalite ibu ibu n'ihi na ọ nwere mmetụta laxative na leaches ahụ nke ihe ndị na-emerụ emerụ. Ya mere, fig na-abụkarị akụkụ nke ọgwụ dị iche iche maka ọnwụ.

Mkpụrụ fig bụkwa nnukwu mmiri (83 g) na potassium (190 mg), nke na-eme ka ọ ghara ịba uru. Dị ka mịrị na walnuts, ọ na-enwe mmetụta dị mma na ụbụrụ, na-eme ka ọrụ nchekwa dịkwuo mma na ahụike dum. N'ihi potassium ebelata ihe ize ndụ nke ọrịa obi na arịa ọbara, nwere mgbochi nke ọbara mkpụkọ.

Ego ole ka ị ga-eri: 5 nke fig ga-enye 10% nke uru calcium kwa ụbọchị.

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