Plaub yam khoom noj kom cov pob txha noj qab haus huv

Plaub yam khoom noj kom cov pob txha noj qab haus huv

Nov yog qee cov zaub mov zoo tshaj plaws los pab kom ncav cuag cov qib calcium uas pom zoo txhua hnub:

1. Mis

Dr. Hembry xav kom peb noj ib khob mis nyuj hauv ib hnub, vim tias cov calcium uas zoo tshaj plaws yog nyob rau hauv nyuj cov mis nyuj thiab yogurt pawg nrog rau cov mis nyuj khov, almond mis lossis calcium-fortified soybean lwm txoj.

2. Tsaus nplooj zaub

Spinach yog nyob rau sab saum toj ntawm daim ntawv teev cov nplooj ntsuab ntsuab uas zoo rau koj kev noj qab haus huv feem ntau. Tab sis Dr. Hembrey ceeb toom tias kev txhim kho calcium hauv lub cev tsis yog ib qho txiaj ntsig uas tau txais thaum noj spinach, vim nws muaj cov tshuaj hu ua "oxalate," uas inhibits lub cev muaj peev xwm nqus calcium. Yog li ntawd, nws qhia ntxiv lwm cov nplooj ntsuab tsaus nrog rau cov zaub ntsuab xws li kale, kale, mustard zaub los yog kale kom muaj kev noj qab haus huv thiab tsis txhob cuam tshuam.

3. Calcium-fortified cereals thiab kua txiv hmab txiv ntoo

Dr. Hembry ntxiv hais tias xaiv cov pob nplej tag nrho sau tias "calcium fortified," nrog rau ib khob ntawm nyuj cov mis nyuj, almond mis nyuj, los yog ib khob ntawm calcium-fortified txiv kab ntxwv kua txiv thaum sawv ntxov, tuaj yeem npog ob feem peb ntawm cov lus pom zoo. calcium ib hnub twg.

4. Salmon, tahini thiab almonds

Dr. Hembry xaus lus nws cov lus qhia los ntawm kev sau tseg tias cov kaus poom salmon thiab sardines muaj txog 118 mus rau 300 milligrams ntawm calcium ib 100 grams, thaum ib tablespoon ntawm tahini muab txog 60 milligrams ntawm calcium, thiab ib quarter khob ntawm almonds muab 95 milligrams ntawm calcium.