Txij li thaum yau peb paub tias yuav kom cov hniav, cov plaub hau, cov rau tes thiab pob txha ua kom muaj zog thiab muaj kev noj qab haus huv, koj yuav tsum haus txhua hnub calcium. Qhov no yog ib hom kev qhia thoob tebchaws, uas tau nce siab hauv TV, hauv kev tshaj tawm, tus kws kho mob tau txais kev tshoov siab. Xwb, calcium plays lub luag hauj lwm tseem ceeb hauv tib neeg lub cev, ntxiv rau cov hniav saum no, cov pob txha thiab lwm yam, nws yog ib qho tseem ceeb hauv cov ntshav thiab ua hauj lwm pabcuam thiab txhawb nqa peb lub hlwb. Tamsim no, ib qho teeb meem tshwm sim ntawm cov tswvcuab ntawm txhua pawg hnub nyoog yog calcium deficiency. Nws zoo li muaj nyob rau hauv ntau cov khoom, thiab ua li cas nws tig tawm hais tias raws li ib tug ntawm calcium nyob rau hauv lub cev tseem tsis txaus?
Cov lus teb nyob hauv qhov tseeb tias calcium uas hais txog kev nyuaj rau cov ntsiab lus thiab, nyob ntawm ntau yam, tsuas yog 10 mus rau 45% ntawm calcium uas noj ib hnub yog absorbed. Txhua hnub lub cev xav tau 800-1200 mg ntawm calcium. Cov me nyuam, cov poj niam xeeb tub thiab cov neeg tom qab 45 raug pom zoo kom siv tsawg kawg yog 1500 mg ib hnub twg. Yog li, cov khoom uas yog tshwj xeeb yog nplua nuj nyob rau hauv lub caij zoo no?
Qhov calcium uas nyob qhov twg?
Ntawm chav kawm, cov mis nyuj thiab cov khoom siv mis nyuj yog muaj calcium. Qhov no yog mis nyuj (dua li cov roj tsawg), qab zib, yogurt, ntau hom cheese, tshwj xeeb tshaj yog nyuaj. Nws yuav tsum raug sau tseg tias calcium ntawm cov khoom siv mis nyuj yog zoo dua absorbed, vim hais tias nws reacts nrog lactose, uas tiv thaiv tshem tawm ntawm lub keeb los ntawm lub cev.
Muaj ntau cov calcium uas nyob hauv cov ntses xws li sardines, ntses liab thiab mackerel. Tseem ceeb heev cov ntses ntses pob txha. Yog tias xav tau, cov pob txha muag pob txha yuav muab tis thiab noj ua ke nrog cov ntses.
Ntxiv rau cov khoom uas muaj calcium uas muaj nyob rau hauv qhov ntau loj, koj tuaj yeem muaj ntau cov txiv ntseej (feem ntau Brazil ntse thiab almonds), kua zaub, taum, taum. Tsis ntev tas los no, nws tau raug qhia tias ntau npaum li cas cov calcium uas muaj nyob hauv cov kua txiv roj thiab poppy (1000 thiab 1500 mg ib 100 grams ntawm cov khoom).
Zoo absorbed thiab calcium nroj tsuag keeb kwm. Qhov tshwj xeeb tshaj yog kuv xav kom pom cov zaub ntsuab thiab cov nplooj ntsuab me me: cov nplooj zaub, zaub pob, nplooj dandelion, zaub txhwb qaib, zaub paj, thiab cov hlua taum. Cov txiv hmab txiv ntoo muaj calcium uas muaj kuab zoo xws li txiv tsawb, mandarins, grapefruits thiab txiv apples. Nyob rau hauv cov txiv hmab txiv ntoo thiab zaub, thiab feem ntau cov khoom noj twg muaj calcium, koj tuaj yeem paub cov ntxhuav hauv qab no.
Yuav ua li cas los txhim kho lub digestibility ntawm poov hlau?
Nws yog nthuav hais tias, txawm siv tag nrho cov saum toj no teev cov khoom nyob rau hauv loj qhov ntau, nws txim nyob rau hauv tib neeg lub cev tsis tau guaranteed. Raws li twb tau teev nyob rau hauv qhov pib ntawm tsab xov xwm, qhov no yog qhov nyuaj-rau-hnav lub caij. Txoj kev ua neej, kev noj haus, kev noj haus - tag nrho cov teeb meem no yuav cuam tshuam zoo npaum li cas calcium uas absorbed hauv lub cev. Piv txwv, kev siv kas fes loj, ua rau lub cev muaj zog, kev nyuab siab, noj cov suab thaj thiab carbohydrates ntau qhov txo qis ntawm cov tshuaj calcium. Tsis tas li ntawd, tsim kom muaj lub zog loj dua rau ntawm ob lub raum.
Yog tias koj muaj cov txha taub hau thiab plaub hau, yog tias koj xav tias tus hniav ntawm cov hniav yog qhov thinned (qhov no yog qhia los ntawm qhov ua siab tawv kom qaub), yog hais tias cov pob txha txhuam, yog tias koj tuaj yeem txob txob / huag, cov no yog tag nrho cov ntsuas cov calcium deficiency. Nyob rau hauv xws li ib rooj plaub, sim tsis tsuas yog kom noj kom tsawg ntawm cov khoom noj khoom haus nplua nuj nyob rau hauv calcium, tab sis kuj mus kho koj txoj kev ua neej thiab noj haus cwj pwm.