Calcium, yofunika kuti mafupa amphamvu, yomwe ilipo mu masamba obiriwira obiriwira, mu tofu, pokonza momwe calcium sulphate inagwiritsidwa ntchito; amawonjezedwa ku mitundu ina ya mkaka wa soya ndi madzi a malalanje, ndipo amapezeka muzakudya zina zambiri zomwe zimadyedwa kwambiri ndi nyama. Ngakhale kuti zakudya zochepa za mapuloteni a nyama zimachepetsa kuchepa kwa kashiamu, pakali pano pali umboni wochepa wosonyeza kuti zinyama zimakhala ndi calcium yocheperapo kusiyana ndi anthu ena. Anyama amayenera kudya zakudya zomwe zili ndi kashiamu wambiri komanso/kapena kugwiritsa ntchito mankhwala owonjezera a calcium.
Kufunika kwa calcium
Calcium ndi mchere wofunikira kwambiri m'thupi la munthu. Mafupa athu ali ndi calcium yambiri, chifukwa chake amakhala amphamvu komanso olimba. Thupi limafunikira calcium kuti ligwire ntchito zina - kugwira ntchito kwa manjenje ndi minofu ndi kutsekeka kwa magazi. Ntchitozi ndizofunika kwambiri kotero kuti calcium ikatsika kwambiri, calcium imachotsedwa m'mafupa ndikugwiritsidwa ntchito pazinthu zina. Thupi limayang'anitsitsa kuchuluka kwa kashiamu m'magazi, kotero sikokwanira kungoyesa kuchuluka kwa kashiamu m'magazi kuti mumvetse bwino za kashiamu m'thupi lonse.
Tofu ndi Magwero Ena a Calcium
Posonkhezeredwa ndi nkhani zabodza za makampani a mkaka wa ku America, anthu ambiri amakhulupirira kuti mkaka wa ng’ombe ndi umene umachokera ku calcium. Komabe, palinso magwero ena abwino kwambiri a kashiamu, kotero kuti nyama zamasamba zomwe zimakhala ndi zakudya zosiyanasiyana siziyenera kudandaula za magwero a calcium m'zakudya zawo.
Magwero a zakudya zamagulu a calcium omwe amamwedwa bwino ndi thupi amaphatikizapo mkaka wa soya wopangidwa ndi calcium ndi madzi a malalanje, calcium-fortified tofu, soya ndi mtedza wa soya, bok choy, broccoli, masamba a brauncolli, bok choy, masamba a mpiru, ndi therere. Mbewu, nyemba (nyemba zina osati soya), zipatso ndi ndiwo zamasamba (kupatula zomwe zatchulidwa pamwambapa) zingathandize kuti calcium idye, koma sizilowa m'malo mwa magwero akuluakulu a calcium.
Tebulo likuwonetsa kuchuluka kwa calcium m'zakudya zina.. Mukawona kuti ma ounces anayi a tofu olimba kapena 3/4 chikho cha masamba a brauncolli ali ndi calcium yofanana ndi chikho chimodzi cha mkaka wa ng'ombe, n'zosavuta kuona chifukwa chake anthu omwe samamwa mkaka wa ng'ombe amakhalabe ndi mafupa amphamvu. ndi mano.
Calcium yopezeka muzakudya za vegan
| mankhwala | Volume | Kashiamu (mg) |
|---|---|---|
| molasi yaiwisi | Supuni ziwiri | 400 |
| masamba a brauncoli, owiritsa | Chikho cha 1 | 357 |
| Tofu yophikidwa ndi calcium sulphate (*) | 4 oz | 200-330 |
| Madzi a Orange okhala ndi calcium | Ma 8 ounces | 300 |
| Mkaka wa soya kapena mpunga, wamalonda, wolimbikitsidwa ndi calcium, wopanda zina zowonjezera | Ma 8 ounces | 200-300 |
| malonda a soya yogurt | Ma 6 ounces | 80-250 |
| Turnip masamba, yophika | Chikho cha 1 | 249 |
| Tofu wokonzedwa ndi nigari (*) | 4 ounces; | 80-230 |
| Tempe | Chikho cha 1 | 215 |
| Browncol, yophika | Chikho cha 1 | 179 |
| Soya, yophika | Chikho cha 1 | 175 |
| Okra, yophika | Chikho cha 1 | 172 |
| Bok choy, yophika | Chikho cha 1 | 158 |
| Masamba a mpiru, owiritsa | Chikho cha 1 | 152 |
| tahini | Supuni ziwiri | 128 |
| Broccoli, sauerkraut | Chikho cha 1 | 94 |
| mtedza wa amondi | 1 / 4 chikho | 89 |
| Mafuta a almond | Supuni ziwiri | 86 |
| Mkaka wa soya, malonda, palibe zowonjezera | Ma 8 ounces | 80 |
* Yang'anani chizindikiro pa chidebe cha tofu kuti mudziwe ngati calcium sulfate kapena nigari (magnesium chloride) anagwiritsidwa ntchito pokonza.
Zindikirani: Oxalic acid, yomwe imapezeka mu sipinachi, rhubarb, chard, ndi beetroot, imalepheretsa thupi kuyamwa calcium muzakudyazi. Zakudya izi sizodalirika magwero a calcium. Kumbali ina, thupi limatha kuyamwa bwino kashiamu yomwe ili mu masamba ena obiriwira - mu brauncolis, mu masamba a mpiru aku China, mu maluwa a kabichi waku China. Ulusi ukuwoneka kuti sukhudza mphamvu ya thupi kuyamwa kashiamu, kupatulapo ulusi wa tirigu, womwe umakhala ndi mphamvu yamtunduwu.