Lijo tse supileng tse ruileng ka calcium ho feta lebese

Lijo tse supileng tse ruileng ka calcium ho feta lebese

Calcium e na le karolo ea bohlokoa tšebetsong e thellang ea 'mele, ho tloha masapong ho ea ho matla a mesifa le ho tenyetseha.

Empa batho ba bang ba ka ferekanngoa ke hore na ba je eng ha ba batla mefuta e meng ea litlhapi, haholo-holo ba jang meroho, kapa ba batlang calcium e ngata lijong tsa bona. Ho ea ka tlaleho e hatisitsoeng ke DNA India, ho na le lijo tse 7 tsa limela tse nang le calcium e ngata ho feta litlhapi:

1. Lialmonde

Ligrama tse ling le tse ling tse 100 tsa lialmonde li na le 254 mg ea calcium.

2. Tofu

Ho ea ka liphuputso, ligrama tse 100 tsa tofu li na le limiligrama tse 680 tsa calcium.

3. Peo ea Sesame

Ligrama tse ling le tse ling tse 100 tsa peo ea sesame li na le 975 mg ea calcium.

4. Sefeie

Ligrama tse ling le tse ling tse 100 tsa lifeiga li na le 162 mg ea calcium.

5. Lehola la leoatle

Ligrama tse 100 tsa limela tsa leoatleng li na le 410-870 mg ea calcium.

6. Linaoa tse tšoeu

Ligrama tse ling le tse ling tse 100 tsa linaoa tsena tse tšoeu, tse ruileng ka fiber le tšepe, li na le 90 mg ea calcium.

7. Peo ea Chia

Ligrama tse ling le tse ling tse 100 tsa peo ea chia li na le 456-631 mg ea calcium.

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