ʻEhiku mau meaʻai waiwai nui i ka calcium ma mua o ka waiū

ʻEhiku mau meaʻai waiwai nui i ka calcium ma mua o ka waiū

He kuleana koʻikoʻi ka calcium i ka hana maʻemaʻe o ke kino, mai nā iwi a hiki i ka ikaika o ka ʻiʻo a me ka maʻalahi. ʻO ka iʻa kekahi o nā kumu nui o ka calcium, e like me nā haʻawina, aia i kēlā me kēia 100 grams o ka iʻa he 15 mg o ka calcium.

Akā hiki i kekahi poʻe ke huikau i ka mea e ʻai ai ke ʻimi nei i nā mea ʻokoʻa no ka iʻa, ʻoi aku ka poʻe ʻai meaʻai, a i ʻole ka poʻe e ʻimi nei i ka nui o ka calcium i kā lākou ʻai. Wahi a kahi hōʻike i paʻi ʻia e DNA India, aia 7 mau meaʻai mea kanu i ʻoi aku ka nui o ka calcium ma mua o ka iʻa:

1. Nā ʻalemona

ʻO kēlā me kēia 100 grams o nā ʻalemona he 254 mg o ka calcium.

2. Tofu

Wahi a nā haʻawina, ʻo kēlā me kēia 100 grams o ka tofu he 680 milligrams o ka calcium.

3. Nā hua sesame

ʻO kēlā me kēia 100 grams o nā hua sesame he 975 mg o ka calcium.

4. Fig

ʻO kēlā me kēia 100 grams o nā fiku he 162 mg o ka calcium.

5. Limu

Aia i loko o 100 grams o ka limu ka 410-870 mg o ka calcium.

6. Piʻi keʻokeʻo

ʻO kēlā me kēia 100 grams o kēia mau pī keʻokeʻo, waiwai i ka fiber a me ka hao, loaʻa iā 90 mg o ka calcium.

7. Nā hua chia

ʻO kēlā me kēia 100 grams o nā hua chia he 456-631 mg o ka calcium.

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