Ziweto zikapanda kufunsidwa ngati akupeza zomanga thupi zokwanira, nthawi zambiri amatopa ndi mafunso okhudza momwe amapezera calcium podula mkaka wa ng'ombe. Pali njira zambiri zopangira mkaka wopangira calcium pakati pa zinthu za vegan, koma chilengedwe cha mayi mwiniyo chinapanga zomera zokhala ndi calcium.
Nazi zakudya zina zomwe muyenera kuyang'ana kuti muwonjezere masitolo anu a calcium, zonse zachilengedwe, kuchokera pansi.
Kale
Calcium: 1 chikho chophika kabichi = 375 mg Kuwonjezera pa calcium, kale ili ndi mavitamini K, A, C, folic acid, fiber ndi manganese.
mpiru pamwamba
Calcium: 1 chikho cha masamba ophika = 249 mg Mutadzitamandira chifukwa chosankha masamba olemera a calcium, dzitamandenso chifukwa kuwonjezera pa calcium, masamba a mpiru ndi gwero labwino kwambiri la mavitamini K, A, C, folic acid, manganese, vitamini E, fiber ndi mkuwa.
Mbeu za Sesame
Calcium: 28 magalamu a nthanga zonse za sesame zokazinga = 276,92 mg Kudya pang'ono pang'ono mphamvu kukupatsaninso mlingo waukulu wa magnesium, phosphorous, iron, copper ndi manganese. Ngakhale mutha kupeza kashiamu wochulukirapo kuchokera kumbewu zokazinga zonse, mutha kudyanso nthangala za sesame ngati tahini.
Kabichi kale
Calcium: 1 chikho chophika kale = 179 mg Monga abale ake omwe tawatchulawa, kale ndi gwero labwino kwambiri la mavitamini K, A, C ndi manganese. Ndimakonda kale ndipo ndakhala ndikudya kuchokera kumunda sabata yatha. Itha kugulidwanso paziwonetsero za alimi.
Kabichi waku China (Bok choy)
Calcium: 1 chikho chophika kabichi = 158 mg Kabichi waku China ndi masamba opatsa thanzi opatsa thanzi. Olemera mu mavitamini K, A, C, kupatsidwa folic acid ndi potaziyamu, masambawa ndi abwino kwa chakudya chamadzulo. Sizili bwino pakuphika kwachikhalidwe, koma madzi ake ndi abwino kwambiri. Ndimagwiritsa ntchito ngati maziko a timadziti tamasamba ambiri.
Okra
Calcium: 1 chikho chophika therere = 135 mg Kuwonjezera pa calcium, therere lili ndi vitamini K, vitamini C, ndi manganese. Tawona zakudya zisanu ndi chimodzi zomwe zili ndi calcium yambiri, koma pali zina zambiri. Tempeh, njere za fulakisi, tofu, soya, sipinachi, amondi, amaranth, molasi yaiwisi, nyemba za impso ndi madeti zili ndi calcium yambiri. Ndipo zonsezi popanda kuchotsa mkaka wa ng'ombe, amene ali mwa ufulu. Aliyense ndi wopambana.