Wepamusoro gumi Vegan Zvinyorwa zveCalcium

Zvemukati

• 1. Soy Chikafu
• 2. Bhinzi, Pizi, neRedhi
• 3. Dzimwe Nuts
• 4. Mbeu
• 5. Dzimwe Zviyo
• 6. Gungwa
• 7. Mimwe Miriwo uye Mashizha Greens
• 8. Mimwe michero
• 9. Zvakasimbiswa Zvikafu neZvinwiwa
• 10. Blackstrap Molasses
• Chinokosha

Calcium inoita mabasa akakosha mumuviri wako.

Inonyatso kuzivikanwa nekugona kwayo kuvaka nekuchengetedza mapfupa ako. Asi, ichi chicherwa chakakoshawo pakudzvinyirira tsandanyama, kumanikidzwa kweropa, kutapurika kwetsinga, uye kugwamba kweropa (1).

Iyo Reference Yemazuva Intake (RDI) ndeye 1,000 mg pazuva kune vanhu vakuru. Izvi zvinopfura kusvika ku1,200 mg kune avo vanopfuura makumi mashanu, uye kune 1,300 yevana vane makore 4-18.

Zvakadaro, chikamu chakakura chevanhu hachienderane nemazano aya. Izvi zvinosanganisira vazhinji vanodzivirira kudya zvigadzirwa zvemhuka uye mukaka - kunyange hazvo chikafu chemirimwa chine ichi chicherwa (,,).

Heano epamusoro gumi vegan chikafu chakakwira mucalcium.

1. Soy Chikafu

Soybeans zvakasikwa zvine calcium yakawanda.

Imwe kapu (175 gramu) yesoya yakabikwa inopa 18.5% yeiyo RDI, nepo huwandu hwakaenzana hwesoybeya husina kuzivikanwa - inozivikanwa seedamame - inopa inenge 27.6% ().

Chikafu chakagadzirwa nesoya, senge tofu, tempeh, uye natto, zvakare vakapfuma mune ino mineral. Tofu inogadzirwa ne calcium phosphate ine 350 mg pa3,5 ounces (100 gramu).

Tempeh uye natto - yakagadzirwa kubva kune soya yakaviriswa - inopa huwandu hwakanaka zvakare. Imwe 3.5-ounce (100-gramu) inoshumirwa yetempeh inovhara yakatenderedza 11% yeiyo RDI, nepo natto inopa kanenge kaviri iyo huwandu ().

Zvishoma zvakagadziriswa chikafu che soy zvakare sosi huru ye fiber, mavitamini, uye zvicherwa. Uyezve, ndeimwe yezvisingawanzo zvekudya zvezvirimwa zvinoonekwa senzvimbo izere yeprotein.

Imhaka yekuti - nepo chikafu chemirimwa chakadzikira mune imwechete yeanomwe akakosha amino acids - soya inopa huwandu hwakanaka hwese hwadzo.

Soybeans uye soy-based chikafu zvihombe zviwanikwa zvecalcium. Vanopawo mapuroteni akazara, faibha, uye mamwe mavitamini uye zvicherwa.

2. Bhinzi, Pizi, neRedhi

Kunze kwekuve akapfuma mu fiber uye mapuroteni, bhinzi uye nyemba zvinhu zvakanaka zve calcium.

Mhando idzi dzinopa akanyanya mwero emamineral aya pamukombe wakabikwa (anenge 175 gramu) anosanganisira ():

• mapapiro (goa) bhinzi: 26% yeiyo RDI
• chena bhinzi: 13% yeiyo RDI
• navy bhinzi: 13% yeiyo RDI
• nyemba nhema: 11% yeiyo RDI
• chickpeas: 9% yeiyo RDI
• itsvo bhinzi: 7% yeiyo RDI
• nyemba: 4% yeiyo RDI

Zvakare, bhinzi nenyemba zvinowanzo kuve zvakapfuma mune zvimwe zvinovaka muviri, zvinosanganisira iron, zinc, potasium, magnesium, uye folate. Nekudaro, iwo zvakare ane antinutrients senge phytates uye lectins, izvo zvinoderedza kugona kwemuviri wako kutora zvimwe zvinovaka muviri ().

Kunyorovesa, kumera, uye kuvirisa bhinzi nenyemba kunogona kudzikisira mwero wemishonga, zvichiita kuti inyure (6,, 8).

Uyezve, kudya kwakapfuma bhinzi, pizi, uye nyemba zvakaderera LDL (yakaipa) cholesterol, uye kudzikisira njodzi yako yemamiriro akaita senge rudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, uye kufa nguva isati yakwana (,,).

Bhinzi, pizi, uye nyemba zvine huwandu hwakaringana hwecalcium uye zvihombe zviwanikwa zveprotein uye fiber. Kunyudza, kumera, kana kuvirisa kunogona kuvandudza kunwa kwemuviri.

3. Dzimwe Nuts

Nzungu dzese dzine shoma shoma yecalcium, asi maarumondi anonyanya kupfuma - ichipa 97 mg pa 1/4 mukombe (35 gramu), kana ingangoita gumi muzana yeiyo RDI ().

Nzungu dzeBrazil ndedzechipiri kumaamondi, dzichipa kwakatenderedza 6% yeiyo RDI pa 1/4 mukombe (35 gramu) nepo walnuts, pistachios, hazelnuts, uye macadamia nzungu dzichipa pakati pe3-3% yeiyo RDI yehuwandu hwakaenzana.

Nutsawo zvakare manyuko akanaka efaibha, mafuta ane hutano, uye mapuroteni. Uyezve, vakapfuma muma antioxidants uye ane huwandu hwakanaka hweB mavitamini, magnesium, mhangura, potasium, uye selenium, pamwe nemavitamini E naK.

Kudya nzungu nguva dzese kunogona kubatsira iwe kudzikisa huremu, kudzikisa BP, uye kudzikisira njodzi dzezvirwere zvemagetsi, senge rudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo (,).

Nutswe tsime rakanaka re calcium. Imwe-kota mukombe (35 gramu) inobatsira iwe kusangana pakati pe2-10% yeiyo RDI, zvinoenderana nerudzi rwemuti.

4. Mbeu

Mbeu nemabutter ayo zvakare akanaka sosi yecalcium, asi huwandu hwayo hune zvinoenderana nemhando dzakasiyana.

Tahini - ruomba runogadzirwa nembeu yesesame - ine yakanyanya, ichipa 130 mg pa 2 mapuni (30 ml) - kana 13% yeRDI. Mukuenzanisa, huwandu hwakaenzana (20 gramu) yembeu yesesame inopa chete 2% yeiyo RDI ().

Chia nembeu yeflakisi zvine zviyero zvine mwero, zvichipa kwakatenderedza 5-6% yeiyo RDI pa 2 mashupuni (20-25 magiramu).

Kunge nzungu, mbeu dzinopa faibha, mapuroteni, mafuta ane hutano, mavitamini, zvicherwa, uye zvinobatsira zvinomera zvemiti. Uyezve, zvakabatanidzwa nezvakanakira hutano, sekuderedza kuzvimba, huwandu hweshuga yeropa, uye zvinokonzeresa chirwere chemoyo (,,,).

Dzimwe mhando dzembeu kana mabutter avo anogona kupa kusvika ku13% yeRDI yecalcium. Kunge nzungu, mbeu zvakare dzakapfuma mumafuta ane hutano, mapuroteni, uye faibha. Uyezve, vanogona kudzivirira kubva kuzvirwere zvakasiyana siyana.

5. Dzimwe Zviyo

Zviyo hazviwanzofungidzirwa senzvimbo ye calcium. Asi, mamwe marudzi ane huwandu hwakakura hweichi chicherwa.

Semuenzaniso, amaranth uye teff - zviyo zviviri zvisina guten-zvekare zviyo - zvinopa kwakatenderedza 12% yeiyo RDI pamukombe wakabikwa (250 gramu) ().

Ose ari maviri akapfuma mune fiber uye anogona kuverengerwa mune dzakasiyana siyana madhishi.

Teff inogona kugadzirwa muporiji kana kuwedzerwa kune chili, nepo amaranth ichipa nyore nyore kutsiva mupunga kana mukoma. Ose ari maviri anogona kugayiwa kuita hupfu uye anoshandiswa kuita muto nemasupu.

Dzimwe tsanga dzinopa huwandu hwakakura hwecalcium. Semuenzaniso, amaranth uye teff kurongedza kwakatenderedza 12-15% yeiyo RDI. Ivo zvakare vakapfuma mu fiber uye vanogona kuverengerwa mune dzakasiyana siyana chikafu.

6. Gungwa

Kuwedzera marwewe kuchikafu chako imwezve nzira yekuwedzera yako calcium kudya.

Wakame - zvakasiyana zvinowanzodyiwa zvakasvibirira - zvinopa kwakatenderedza 126 mg, kana 12% yeiyo RDI pamukombe (80 gramu). Unogona kuiwana muzvitoro zvikuru zveAsia kana mumaresitorendi eSushi ().

Kelp, inogona kudyiwa mbishi kana kuomeswa, ndeimwe sarudzo inozivikanwa. Imwe kapu (80 gramu) yekapu yakasvibirira - iyo iwe yaunogona kuwedzera kumasaradhi uye madhishi makuru - inopa kwakatenderedza 14% yeRDI. Makapu akaomeswa ekelp anogonawo kushandiswa semwaka.

Izvo zvakati, gungwa regungwa rinogona zvakare kunge riine huwandu hwakawanda hwesimbi inorema. Mimwe mhando, senge kelp, inogona kuve neyakawandisa huwandu hwakawanda hweayodini pachikamu (,).

Kunyange zvazvo iodine ichidikanwa kuti uite basa rakakodzera regland yako, kuwana yakawandisa kunogona kukuvadza. Nezvikonzero izvi, gungwa harifanirwe kudyiwa kakawanda kana muhuwandu hwakawanda (,,).

Dzimwe mhando dzegungwa dzakafuma mu calcium. Zvisinei, mamwe maruva egungwa anogona zvakare kunge ane simbi dzinorema uye zvakawandisa mwero weiyodini - zvese zviri zviviri zvinogona kuve nemhedzisiro yakaipa.

7. Mimwe Miriwo uye Mashizha Greens

Mimwe miriwo - kunyanya inovava senge yakasvibira mashizha ane miriwo uye cruciferous miriwo - yakafuma mu calcium ().

Semuenzaniso, sipinashi, bok choy, pamwe netipiru, masardard, uye magoridhe magirini zvinopa 84-142 mg pakapu yakabikwa 1/2 (70-95 gramu, zvichienderana nemhando dzakasiyana) - kana 8-14% yeiyo RDI ( ).

Mimwe miriwo ine calcium yakawanda-yakawanda inosanganisira okra, kare, kabichi, broccoli, uye zvinomera zveBrussels. Izvi zvinopa kwakapoteredza 3-6% yeiyo RDI pakabikwa 1/2 mukombe (60-80 magiramu).

Izvo zvakati, miriwo inewo akasiyana mazinga eantinutrients, senge oxalates. Oxalates inogona kusunga kune calcium mumatumbu ako, zvichiita kuti zviome kuti muviri wako ubate ().

Zvidzidzo zvinoratidza kuti muviri wako unogona kungotora zvakapetwa mashanu muzana yecalcium inowanikwa mune mimwe mihombe-oxalate miriwo ().

Ichi ndicho chikonzero yakaderera- uye zvine mwero-oxalate miriwo senge turnip magidhi, broccoli, uye kare inoonekwa seanowanikwa zvirinani kupfuura epamusoro-oxalate miriwo, senge sipinachi, beet magidhi, uye Swiss chard ().

Kubikira ndeimwe nzira yekudzikisa huwandu hwe oxalate ne30-87%. Sezvineiwo, zvinoita kunge zvinoshanda kupfuura kupisa kana kubheka ().

Yakaderera- uye yepakati-oxalate miriwo, senge Turnip magidhi, broccoli, uye kare, inzvimbo yecalcium iyo muviri wako unogona kupinza nyore. Kuviraira kunowedzera kuwedzera kutora.

8. Mimwe michero

Mimwe mhando yemichero ine huwandu hwakanaka hwecalcium.

Semuenzaniso, maonde mbishi anopa 18 mg - kana padyo ne2% yeiyo RDI - paonde. Maonde akaomeswa anopa zvishoma kushoma panosvika 13 mg paonde ().

Maorenji ndeimwe imwe yakakwira-calcium muchero. Izvo zvine zvakapoterera 48-65 mg, kana 5-7% yeiyo RDI pamuchero wepakati nepakati, zvichienderana nemhando dzakasiyana.

Blackcurrants, mablackberries, uye raspberries kutenderera pane urwu runyorwa.

Blackcurrants inorongedza zvakakomberedza 65 mg yekalcium pamukombe (110 gramu) - kana yakatenderedza 7% yeiyo RDI - nepo mablackberries uye raspberries vanokupa iwe 32-44 mg pamukombe (145 gramu uye 125 gramu, zvichiteerana).

Pamusoro pe calcium, michero iyi zvakare inopa yakanaka fosi, vhitamini C, uye mamwe akawanda mavitamini nemaminerari.

Maonde, maranjisi, mablackcurrants, uye macheribheri akakosha kuwedzera pane chikafu chako. Iwo michero ine huwandu hwepamusoro hwecalcium inonamwa nyore nyore.

9. Zvakasimbiswa Zvikafu neZvinwiwa

Zvimwe zvekudya uye zvinwiwa zvine calcium yakawedzerwa panguva yekugadzira. Iyo imwe nzira yakanaka yekuwedzera iyi zvicherwa kuchikafu chako.

Chikafu chakasimbiswa mucalcium chinosanganisira yogati yemiti uye mamwe marudzi ezviyo. Hupfu uye hupfu hwechibage dzimwe nguva zvinowedzerwazve neicherwa iyi, ndosaka zvimwe zvakabikwa zvinhu zvinosanganisira chingwa, zvinokamura, kana matamba ane zvakawanda.

Zvinwiwa zvakasimbiswa, zvakadai semiti yemiti uye jisi reorenji, zvinogona zvakare kuwedzera huwandu hwakakosha hwecalcium pane chako chikafu.

Semuenzaniso, 1 mukombe (240 ml) yemukaka wemichero wakasimbiswa, zvisinei nemhando yacho, unowanzo kupa 30% yeiyo RDI - kana 300 mg yekalcium inonyurika. Kune rimwe divi, 1 mukombe (240 ml) yemuto wakasungwa weorenji unowanzovhara kusvika ku50% yezvaunoda zuva nezuva (,).

Kunyanya, mukaka we soya inzira huru yemukaka wemombe, sezvo iine huwandu hwakaenzana hweprotein - kana magiramu manomwe pamukombe (240 ml).

Ingo chengeta mupfungwa kuti haazi ese emiti yemiti yakasimbiswa, saka tarisa chitambi usati watenga.

Kudya uye zvinwiwa zvakasimbiswa necalcium zvinosanganisira zvinomera zvemiti uye yogati, furawa, chibage, muto weorenji, uye mamwe marudzi ezviyo. Zviri nani kutarisa chinyorwa kuti uone kuti chikafu chimwe nechimwe chine zvakawanda zvakadii.

10. Blackstrap Molasses

Blackstrap molasses inotapira ine punch yezvinovaka muviri.

Yakagadzirwa neshuga yakabikwa katatu. Kusiyana neshuga, ine mavhitaminzi akati wandei nemamineral, kusanganisira 179 mg yecalcium - kana 18% yeRDI - pasipuni (15 ml).

Iwo zvinovaka muviri mupuniki imwe (15 ml) yeslassstrap molasses zvinogona zvakare kubatsira kufukidza kutenderera ne5-15% yezvaunoda zuva nezuva zvesimbi, selenium, vhitamini B6, magnesium, uye manganese ().

Izvo zvakati, blackstrap molasses inoramba yakanyanya mushuga, saka unofanirwa kuidya zvine mwero.

Blackstrap molasses ine shuga yakawanda asi zvakare ine akasiyana mavitamini uye mamineral. Supuni imwe (15 ml) inovhara zvakapoteredza 18% yezvaunoda calcium zuva nezuva.

Chinokosha

Calcium yakakosha kune hutano hwemapfupa ako uye mhasuru, pamwe neako anotenderera uye ehurongwa masisitimu. Asi vanhu vazhinji vanokundikana kuwana zvakakwana zvemuviri uyu, kusanganisira vegans.

Dairy inowanzo fungidzirwa seyayo chete sosi yeichi chicherwa. Nekudaro, zvakare zviripo zvakasarudzika mumhando yezvikafu zvezvirimwa - kubva pazviyo uye nyemba kusvika kune michero, miriwo, nzungu, uye mhodzi. Iwe unotoiwana mune yegungwa yegungwa uye blackstrap molasses.

Uyezve, zvekudya zvinoverengeka zvakasimbiswa neino chikafu. Nekudaro, kusiana kwakakosha kana uchiedza kusangana neyako calcium inoda pane vegan chikafu.