Gulu la calcium yokhala ndi zakudya

M'magome awa amatengedwa ndi kuchuluka kwa tsiku ndi tsiku kwa calcium yofanana ndi 1000 mg. Mzere "Pesenti ya zofunikira za tsiku ndi tsiku" zimasonyeza kuchuluka kwa magalamu 100 a mankhwala omwe amakwaniritsa zosowa za tsiku ndi tsiku za calcium.

---

CHAKUDYA CHA KALCIUM CHOCHULUKA:

dzina mankhwala	Kuchuluka kwa calcium mu 100 g	Kuchuluka kwa zofunika tsiku ndi tsiku
Sesame	1474 mg	147%
Tchizi cha Parmesan	1184 mg	118%
Mkaka unadulidwa	1155 mg	116%
Mkaka ufa 25%	1000 mg	100%
Tchizi "Gollandskiy" 45%	1000 mg	100%
Tchizi "Poshehonsky" 45%	1000 mg	100%
Cheddar ya tchizi 50%	1000 mg	100%
Tchizi Swiss 50%	930 mg	93%
Mkaka wouma 15%	922 mg	92%
Tchizi "Chirasha" 50%	880 mg	88%
Tchizi "Roquefort" 50%	740 mg	74%
Kirimu ufa 42%	700 mg	70%
Tchizi cha Gouda	700 mg	70%
Tchizi "Chirasha"	700 mg	70%
Tchizi “Suluguni”	650 mg	65%
Tchizi (kuchokera mkaka wa ng'ombe)	630 mg	63%
“Soseji” wa Tchizi	630 mg	63%
Tchizi "Adygeysky"	520 mg	52%
"Camembert" ya Tchizi	510 mg	51%
Tchizi cha Feta	493 mg	49%
Salt	368 mg	37%
Mbeu za mpendadzuwa (mbewu za mpendadzuwa)	367 mg	37%
Mkaka wa chokoleti	352 mg	35%
Soya (tirigu)	348 mg	35%
Mkaka wokhazikika ndi shuga 5%	317 mg	32%
Mkaka wokhazikika ndi shuga wochepa mafuta	317 mg	32%
Mkaka wokhazikika ndi shuga 8,5%	307 mg	31%
Amondi	273 mg	27%
Kirimu wokhazikika ndi shuga 19%	250 mg	25%
Parsley (wobiriwira)	245 mg	25%
Katsabola (amadyera)	223 mg	22%
Mpendadzuwa wa mpendadzuwa	211 mg	21%
Chikapu	193 mg	19%
Ufa wa dzira	193 mg	19%
Mash	192 mg	19%
Nkhono	188 mg	19%
Masamba a Dandelion (amadyera)	187 mg	19%
Adyo	180 mg	18%

Onani mndandanda wathunthu wazogulitsa

Zomwe zili mu calcium mu mkaka:

dzina mankhwala	Kuchuluka kwa calcium mu 100 g	Kuchuluka kwa zofunika tsiku ndi tsiku
Mkaka wa Acidophilus 1%	120 mg	12%
Acidophilus 3,2%	120 mg	12%
Acidophilus mpaka 3.2% wokoma	120 mg	12%
Acidophilus mafuta ochepa	120 mg	12%
Tchizi (kuchokera mkaka wa ng'ombe)	630 mg	63%
Ma varenets ndi 2.5%	118 mg	12%
Yogurt 1.5%	124 mg	12%
Yogurt 1.5% zipatso	112 mg	11%
Yogurt 3,2%	122 mg	12%
Yogurt 3,2% lokoma	119 mg	12%
Yogurt 6%	124 mg	12%
Yogurt 6% lokoma	122 mg	12%
1% yoghurt	120 mg	12%
Kefir 2.5%	120 mg	12%
Kefir 3.2%	120 mg	12%
Kefir ya mafuta ochepa	126 mg	13%
Koumiss (kuchokera mkaka wa Mare)	94 mg	9%
Mkaka wa Mare wonenepa kwambiri (kuchokera mkaka wa ng'ombe)	120 mg	12%
Kuchuluka kwa mafuta ndi 16.5% yamafuta	135 mg	14%
Mkaka 1,5%	120 mg	12%
Mkaka 2,5%	120 mg	12%
Mkaka 3.2%	120 mg	12%
Mkaka 3,5%	120 mg	12%
Mkaka wa mbuzi	134 mg	13%
Mkaka wopanda mafuta	126 mg	13%
Mkaka wokhazikika ndi shuga 5%	317 mg	32%
Mkaka wokhazikika ndi shuga 8,5%	307 mg	31%
Mkaka wokhazikika ndi shuga wochepa mafuta	317 mg	32%
Mkaka wouma 15%	922 mg	92%
Mkaka ufa 25%	1000 mg	100%
Mkaka unadulidwa	1155 mg	116%
Ayisi kirimu	159 mg	16%
Ice cream sundae	148 mg	15%
Chitsamba	120 mg	12%
Yogurt 1%	118 mg	12%
Yogurt 2.5% ya	118 mg	12%
Yogurt 3,2%	118 mg	12%
Yogurt mafuta ochepa	126 mg	13%
Zowonjezera 1%	124 mg	12%
Zowonjezera 2,5%	124 mg	12%
Zowonjezera 4%	124 mg	12%
Mkaka wophika wowotcha 6%	124 mg	12%
Kirimu 10%	90 mg	9%
Kirimu 20%	86 mg	9%
Kirimu 25%	86 mg	9%
35% zonona	86 mg	9%
Kirimu 8%	91 mg	9%
Kirimu wokhazikika ndi shuga 19%	250 mg	25%
Kirimu ufa 42%	700 mg	70%
Kirimu wowawasa 10%	90 mg	9%
Kirimu wowawasa 15%	88 mg	9%
Kirimu wowawasa 20%	86 mg	9%
Kirimu wowawasa 25%	84 mg	8%
Kirimu wowawasa 30%	85 mg	9%
Tchizi "Adygeysky"	520 mg	52%
Tchizi "Gollandskiy" 45%	1000 mg	100%
"Camembert" ya Tchizi	510 mg	51%
Tchizi cha Parmesan	1184 mg	118%
Tchizi "Poshehonsky" 45%	1000 mg	100%
Tchizi "Roquefort" 50%	740 mg	74%
Tchizi "Chirasha" 50%	880 mg	88%
Tchizi “Suluguni”	650 mg	65%
Tchizi cha Feta	493 mg	49%
Cheddar ya tchizi 50%	1000 mg	100%
Tchizi Swiss 50%	930 mg	93%
Tchizi cha Gouda	700 mg	70%
Tchizi chochepa kwambiri	166 mg	17%
“Soseji” wa Tchizi	630 mg	63%
Tchizi "Chirasha"	700 mg	70%
Mafuta onenepa a 27.7% mafuta	114 mg	11%
Tchizi 11%	160 mg	16%
Tchizi 18% (molimba mtima)	150 mg	15%
Tchizi 2%	120 mg	12%
Kutsika 4%	164 mg	16%
Kutsika 5%	164 mg	16%
Kanyumba kanyumba 9% (molimba mtima)	164 mg	16%
Chitseko	120 mg	12%

Kuchuluka kwa calcium m'mazira ndi dzira:

dzina mankhwala	Kuchuluka kwa calcium mu 100 g	Kuchuluka kwa zofunika tsiku ndi tsiku
Mapuloteni a mazira	10 mg	1%
Dzira yolk	136 mg	14%
Ufa wa dzira	193 mg	19%
Dzira la nkhuku	55 mg	6%
Dzira la zinziri	54 mg	5%

Kashiamu mu mtedza ndi mbewu:

dzina mankhwala	Kuchuluka kwa calcium mu 100 g	Kuchuluka kwa zofunika tsiku ndi tsiku
Nkhuta	76 mg	8%
Walnut	89 mg	9%
Acorns, zouma	54 mg	5%
Mtedza wa pine	16 mg	2%
Madzi	47 mg	5%
Sesame	1474 mg	147%
Amondi	273 mg	27%
Mbeu za mpendadzuwa (mbewu za mpendadzuwa)	367 mg	37%
Pistachios	105 mg	11%
Nkhono	188 mg	19%

Kashiamu mu nyama, nsomba ndi nsomba:

dzina mankhwala	Kuchuluka kwa calcium mu 100 g	Kuchuluka kwa zofunika tsiku ndi tsiku
Roach	40 mg	4%
Salimoni	20 mg	2%
Caviar wofiira wofiira	90 mg	9%
POLCK ROE	35 mg	4%
Caviar wakuda granular	55 mg	6%
Sikwidi	40 mg	4%
Fulonda	45 mg	5%
Chibwenzi	20 mg	2%
Kutulutsa Baltic	50 mg	5%
Caspian pansi	60 mg	6%
Shirimpi	70 mg	7%
Bream	25 mg	3%
Salmon Atlantic (nsomba)	15 mg	2%
Mamazelo	50 mg	5%
Pollock	40 mg	4%
capelin	30 mg	3%
Nyama (Turkey)	12 mg	1%
Nyama (kalulu)	20 mg	2%
Nyama (nkhuku)	16 mg	2%
Nyama (nkhuku zopangira nyama)	14 mg	1%
Cod	40 mg	4%
Gulu	120 mg	12%
Mtsinje wa Perch	50 mg	5%
Nsombazi	50 mg	5%
Nsomba yam'nyanja yamchere	30 mg	3%
Haddock	20 mg	2%
Ng'ombe ya impso	13 mg	1%
Mtsinje wa Cancer	55 mg	6%
carp	35 mg	4%
hering'i	20 mg	2%
Herring mafuta	60 mg	6%
Herring wotsamira	60 mg	6%
Hering srednebelaya	80 mg	8%
Nsomba ya makerele	40 mg	4%
Som	50 mg	5%
Nsomba ya makerele	65 mg	7%
sudak	35 mg	4%
Cod	25 mg	3%
Tuna	30 mg	3%
Zikodzo	20 mg	2%
oyisitara	60 mg	6%
Kumbuyo	30 mg	3%
Pike	40 mg	4%

Kashiamu zili mu chimanga, phala mankhwala ndi pulses:

dzina mankhwala	Kuchuluka kwa calcium mu 100 g	Kuchuluka kwa zofunika tsiku ndi tsiku
Nandolo (zotetezedwa)	89 mg	9%
Nandolo zobiriwira (zatsopano)	26 mg	3%
Buckwheat (tirigu)	70 mg	7%
Buckwheat (mapiko)	20 mg	2%
Buckwheat (osagwedezeka)	20 mg	2%
Mbewu zikung'amba	20 mg	2%
semolina	20 mg	2%
Magalasi	64 mg	6%
Ngale ya barele	38 mg	4%
Tirigu groats	40 mg	4%
Mapiko amatsekemera mapira (opukutidwa)	27 mg	3%
Balere groats	80 mg	8%
Macaroni kuchokera ku ufa wa kalasi imodzi	25 mg	3%
Pasitala wa ufa V / s	19 mg	2%
Mash	192 mg	19%
Ufa wa buckwheat	41 mg	4%
Ufa wa chimanga	20 mg	2%
Ufa wa oat	56 mg	6%
Ufa wa oat (oatmeal)	58 mg	6%
Tirigu ufa wa 1 grade	24 mg	2%
Ufa wa tirigu kalasi yachiwiri	32 mg	3%
Ufa	18 mg	2%
Zithunzi Wallpaper	39 mg	4%
Mpunga wa rye	34 mg	3%
Rye ufa wonse	43 mg	4%
Mpunga wa rye unafesa	19 mg	2%
Mpunga	20 mg	2%
Chikapu	193 mg	19%
Oats (tirigu)	117 mg	12%
Oat chinangwa	58 mg	6%
Tirigu chimanga	150 mg	15%
Tirigu (tirigu, mitundu yofewa)	54 mg	5%
Tirigu (tirigu, kalasi yovuta)	62 mg	6%
Mpunga (tirigu)	40 mg	4%
Rye (tirigu)	59 mg	6%
Soya (tirigu)	348 mg	35%
Nyemba (tirigu)	150 mg	15%
Nyemba (nyemba)	65 mg	7%
Oat flakes "Hercules"	52 mg	5%
Mphodza (tirigu)	83 mg	8%
Balere (tirigu)	93 mg	9%

Kashiamu mu zipatso, masamba ndi zitsamba:

dzina mankhwala	Kuchuluka kwa calcium mu 100 g	Kuchuluka kwa zofunika tsiku ndi tsiku
Apurikoti	28 mg	3%
Peyala	12 mg	1%
Khumi ndi chisanu	23 mg	2%
maula	27 mg	3%
chinanazi	16 mg	2%
lalanje	34 mg	3%
Chivwende	14 mg	1%
Basil (wobiriwira)	177 mg	18%
Biringanya	15 mg	2%
Cranberries	25 mg	3%
Rutabaga	40 mg	4%
Mphesa	30 mg	3%
tcheri	37 mg	4%
blueberries	16 mg	2%
garnet	10 mg	1%
Chipatso champhesa	23 mg	2%
Peyala	19 mg	2%
Vwende	16 mg	2%
BlackBerry	30 mg	3%
Froberries	40 mg	4%
Ginger (mizu)	16 mg	2%
Nkhuyu zatsopano	35 mg	4%
Zukini	15 mg	2%
Kabichi	48 mg	5%
Burokoli	47 mg	5%
Brussels zikumera	34 mg	3%
Kohlrabi	46 mg	5%
Kabichi, chofiira,	53 mg	5%
Kabichi	77 mg	8%
Makapu a Savoy	15 mg	2%
Kolifulawa	26 mg	3%
Mbatata	10 mg	1%
kiwi	40 mg	4%
Cilantro (wobiriwira)	67 mg	7%
Kiranberi	14 mg	1%
Cress (amadyera)	81 mg	8%
Jamu	22 mg	2%
Mandimu	40 mg	4%
Masamba a Dandelion (amadyera)	187 mg	19%
Anyezi wobiriwira (cholembera)	100 mg	10%
Liki	87 mg	9%
Anyezi	31 mg	3%
Rasipiberi	40 mg	4%
wamango	11 mg	1%
m'Chimandarini	35 mg	4%
Kaloti	27 mg	3%
Mabulosi akutchire	15 mg	2%
Nyanja	40 mg	4%
Nyanja buckthorn	22 mg	2%
Mkhaka	23 mg	2%
papaya	20 mg	2%
Kutali	32 mg	3%
Parsnip (muzu)	27 mg	3%
pichesi	20 mg	2%
Parsley (wobiriwira)	245 mg	25%
Parsley (muzu)	57 mg	6%
Phwetekere (phwetekere)	14 mg	1%
Rhubarb (amadyera)	44 mg	4%
Radishes	39 mg	4%
Radishi wakuda	35 mg	4%
Turnips	49 mg	5%
Rowan wofiira	42 mg	4%
Aronia Pa	28 mg	3%
Letesi (amadyera)	77 mg	8%
Beets	37 mg	4%
Selari (wobiriwira)	72 mg	7%
Selari (muzu)	63 mg	6%
kukhetsa	20 mg	2%
Ma currants oyera	36 mg	4%
Ma currants ofiira	36 mg	4%
Ma currants akuda	36 mg	4%
Katsitsumzukwa (chobiriwira)	21 mg	2%
Atitchoku ku Yerusalemu	20 mg	2%
Dzungu	25 mg	3%
Katsabola (amadyera)	223 mg	22%
feijoa	17 mg	2%
Horseradish (muzu)	119 mg	12%
Persimmon	127 mg	13%
tcheri	33 mg	3%
blueberries	16 mg	2%
Adyo	180 mg	18%
misozi	28 mg	3%
Sipinachi (amadyera)	106 mg	11%
Sorrel (amadyera)	47 mg	5%
Maapulo	16 mg	2%

Kashiamu zili muzakudya zokonzeka ndi confectionery:

Dzina la mbale	Kuchuluka kwa calcium mu 100 g	Kuchuluka kwa zofunika tsiku ndi tsiku
Mtedza wa halva tahini	465 mg	47%
Mkaka wa chokoleti	352 mg	35%
Amathamanga mu mafuta (zamzitini)	300 mg	30%
Bream zouma	274 mg	27%
Mpendadzuwa wa mpendadzuwa	211 mg	21%
Bream amasuta	205 mg	21%
Beet saladi ndi tchizi ndi adyo	187 mg	19%
Salmon ya pinki (zamzitini)	185 mg	19%
Phala chokoleti	174 mg	17%
Nsomba kusuta	150 mg	15%
Candy iris	140 mg	14%
Maphikidwe a tchizi a nonfat kanyumba tchizi	132 mg	13%
Nsomba yokazinga	127 mg	13%
Kabichi wophika	125 mg	13%
Maphikidwe a tchizi ndi kaloti	116 mg	12%
Casserole mafuta ochepa kanyumba tchizi	113 mg	11%
Zukini zophikidwa	111 mg	11%
Kutentha kotentha	110 mg	11%
Amondi keke	110 mg	11%
Mkate wonse wa tirigu	107 mg	11%
Msuzi wosuta	102 mg	10%
Saladi wobiriwira anyezi	97 mg	10%
Anchovy mchere	91 mg	9%
Kabichi wophika	89 mg	9%
Mchere sprat ndi anyezi ndi batala	87 mg	9%
Keke ya amondi	86 mg	9%
Dzungu pudding	85 mg	9%
omelette	81 mg	8%
Mackerel wosuta kwambiri	80 mg	8%
Mackerel wokazinga	80 mg	8%
Maamondi a makeke	76 mg	8%
Madontho aulesi amawira	74 mg	7%
Bowa ankaphika	72 mg	7%
Anyezi wokazinga	69 mg	7%
Mkaka waukulu	67 mg	7%
Cheesecake	65 mg	7%
Cod imasuta	65 mg	7%
Zodula za cod	64 mg	6%
Lapshevnik ndi kanyumba tchizi	64 mg	6%
Gulu lowiritsa	64 mg	6%
Herring anasuta	63 mg	6%
Dzungu losenda	62 mg	6%
Cutlets kabichi	61 mg	6%
Msuzi puree wa sipinachi	61 mg	6%
Khansa mtsinje udawira	60 mg	6%
Casserole kabichi	59 mg	6%
Msuzi wa mkaka ndi pasitala	59 mg	6%
Mazira okazinga	59 mg	6%
Msuzi wa kabichi	58 mg	6%
Msuzi wa mkaka ndi mpunga	58 mg	6%
Zotayira	57 mg	6%
Radishi saladi	56 mg	6%
Luma burgers	55 mg	6%
Msuzi wa cod	53 mg	5%
Saladi kuchokera ku sauerkraut	51 mg	5%
Keke kuwomba	51 mg	5%
Modzaza masamba	49 mg	5%
Dzungu la Pudding	49 mg	5%
Hering'i ndi anyezi	49 mg	5%
Sauerkraut	48 mg	5%
Pike wophika	48 mg	5%
Bun kwambiri ma calories	47 mg	5%
Nandolo yophika	47 mg	5%
Chophika chophika	47 mg	5%
Mkate Borodino	47 mg	5%
Cod yokazinga	46 mg	5%
Saladi wa kabichi woyera	46 mg	5%
Pike wophika	46 mg	5%
Nsomba zokazinga	45 mg	5%
Msuzi watsopano wa phwetekere	45 mg	5%
Beets yophika	45 mg	5%
Chokoleti	45 mg	5%
Kupanikizana kwa tangerines	44 mg	4%
Caviar ya biringanya (zamzitini)	43 mg	4%
Mbewu zamzitini	42 mg	4%
Zikondamoyo za dzungu	42 mg	4%
Mpunga wa mpunga	42 mg	4%
Schnitzel kabichi	42 mg	4%
Msuzi ndi sorelo	42 mg	4%
Caviar sikwashi (zamzitini)	41 mg	4%
Karoti wa Cutlets	41 mg	4%
Ma cookies kutalika	41 mg	4%
Saladi ya kolifulawa	41 mg	4%
Mchere wapinki	40 mg	4%
Bowa lokazinga mafuta masamba	40 mg	4%
Carp yokazinga	40 mg	4%
Mkaka wa soseji	40 mg	4%

Monga momwe tikuonera pa matebulo, mankhwala olemera kwambiri a calcium ndi sesame - magalamu 68 okha a mbewuzi amapereka mlingo wa tsiku ndi tsiku wa 1000 mg wa calcium. Komanso, ponena za mbewu kuwonjezera pa nthangala za sesame, muyenera kumvetsera mbewu ya mpendadzuwa - magalamu 100 ndi oposa gawo limodzi mwa magawo atatu a calcium ya tsiku ndi tsiku. Pafupifupi mankhwala onse mkaka kutenga pamwamba pa tebulo, koma pali atsogoleri bwino: apamwamba zili kashiamu ankaona mu ufa mkaka ndi tchizi mafuta okhutira 45% -50%.