Koj tus me nyuam puas tau txais calcium txaus? Cia peb tham txog qhov no!

Tej zaum nej twb paub lawm tias calcium tseem ceeb npaum li cas rau nej cov pob txha kom nej tus menyuam loj hlob zoo. Tiam sis feem ntau ntawm peb tsis xav txog nws ntau hauv peb lub neej txhua hnub, puas yog? Yog li hnub no peb yuav tham txog cov khoom noj khoom haus hu ua calcium, peb cov menyuam yaus xav tau nws npaum li cas, lawv tau txais nws qhov twg, thiab yuav ua li cas yog tias lawv tsis tau txais txaus. Ib yam li tham nrog ib tug phooj ywg.

Calcium yog dab tsi? Vim li cas nws thiaj tseem ceeb rau peb lub cev?

Hais yooj yim xwb, calcium yog ib yam khoom tseem ceeb rau peb lub cev. Nws lub luag haujlwm tseem ceeb yog ua kom peb cov pob txha thiab cov hniav muaj zog . Zoo li xav tau cov cement los ua tsev. Tab sis tsis yog li ntawd xwb, calcium pab peb lub cev ua ntau yam tseem ceeb. Xav txog seb, calcium pab peb cov hlab ntsha ua haujlwm zoo, peb cov leeg ua haujlwm zoo, thiab nws kuj pab peb lub plawv kom noj qab nyob zoo. Yog li, txawm tias qhov no zoo li me me xwb los, calcium tseem ceeb heev rau kev noj qab haus huv ntawm peb lub cev tag nrho.

Vim li cas cov menyuam yaus thiaj xav tau calcium tshwj xeeb?

Qhov no yog ib qho tseem ceeb heev. Peb tsuas muaj ib lub sijhawm hauv peb lub neej los tsim kom muaj pob txha muaj zog. Thaum ntawd yog thaum peb tseem hluas thiab hluas. Yog hais kom meej, cov menyuam uas tau txais calcium txaus thaum yau thiab thaum hluas pib lawv lub neej laus nrog lub cev pob txha muaj zog tshaj plaws. Qhov no pab lawv tiv thaiv lawv tus kheej ntawm cov mob xws li pob txha poob thaum lawv loj hlob tuaj. Tsis tas li ntawd, yog tias cov menyuam yaus thiab cov menyuam loj dua tsis tau txais calcium thiab vitamin D txaus, lawv tuaj yeem mob rickets . Tej zaum koj yuav tau hnov ​​​​​​txog qhov no. Rickets ua rau cov pob txha mos. Qhov no tuaj yeem ua rau ob txhais ceg nkhaus, kev loj hlob qeeb, thiab qee zaum mob nqaij thiab tsis muaj zog. Yog li ntawd, nws yog ib qho tseem ceeb heev uas yuav tsum saib xyuas cov calcium no thaum yau.

Yog li, peb tau txais cov calcium muaj nqis no qhov twg?

Calcium yog ib yam dab tsi uas peb tau txais los ntawm cov khoom noj uas peb noj. Qee cov khoom noj muaj calcium ntau. Cia peb saib seb lawv yog dab tsi. Cov khoom noj mis nyuj yog ib qho ntawm cov khoom noj zoo tshaj plaws ntawm calcium:

• Mis nyuj
• Mis nyuj qaub
• Cov cheese nyuaj - Piv txwv li, cov cheese zoo li Cheddar.

Qhov tseem ceeb, feem pua ​​ntawm cov rog hauv mis nyuj thiab cov khoom noj mis nyuj tsis cuam tshuam rau cov calcium uas muaj. Uas yog, rogCov calcium uas muaj nyob hauv cov mis nyuj uas muaj roj tsawg (tsis muaj roj, 1%, 2%) thiab cov mis nyuj uas muaj roj tag nrho yeej yuav luag zoo ib yam. Koj tus kws kho mob yuav qhia rau koj paub tias hom mis nyuj twg yog hom zoo rau koj tus menyuam.

Muaj ib txhia menyuam yaus tsis haus mis nyuj, puas yog? Lawv tau txais calcium li cas? Yog lawm, qhov ntawd yog qhov tseeb. Muaj ib txhia menyuam yaus muaj teeb meem haus mis nyuj (lactose intolerance), lossis lawv yuav muaj kev ua xua rau mis nyuj. Muaj lwm yam khoom noj uas tuaj yeem pab cov menyuam yaus tau txais calcium.

• `Taum pauv calcium`
• Cov dej haus taum pauv uas muaj calcium ntxiv rau
• Edamame (ib hom taum pauv)
• Cov zaub ntsuab tsaus xws li broccoli, kale , chard, thiab Suav cabbage
• Txiv ntseej, noob hnav
• Taum pauv dawb, taum pauv liab, taum pauv
• Txiv kab ntxwv, txiv figs, txiv prunes

Niaj hnub nim no, txawm tias cov tuam txhab ua zaub mov kuj paub txog qhov tseem ceeb ntawm calcium, yog li lawv ntxiv calcium rau cov khoom noj tshais, qhob cij, thiab kua txiv hmab txiv ntoo rau cov menyuam yaus. Thaum koj yuav ib yam dab tsi ntawm lub khw, koj tuaj yeem nrhiav daim ntawv lo uas hais tias "calcium fortified."

Kuv tus menyuam xav tau calcium ntau npaum li cas ib hnub?

Calcium ntsuas ua milligrams (mg) . Tus nqi calcium uas peb xav tau sib txawv ntawm ntau theem ntawm peb lub neej. Qhov zoo tshaj plaws ua yog kom tau calcium ntau li ntau tau los ntawm cov khoom noj. Txawm li cas los xij, yog tias cov khoom noj ib leeg tsis txaus, cov kws kho mob qee zaum yuav muab cov tshuaj ntxiv rau koj, xws li cov tshuaj calcium.

Tus menyuam mos xav tau calcium ntau npaum li cas?

Cov menyuam mos me tshaj plaws tau txais calcium los ntawm mis niam lossis mis mos uas tus kws kho mob pom zoo.

• Cov menyuam mos uas muaj hnub nyoog qis dua 6 lub hlis xav tau 200 milligrams ntawm calcium ib hnub.
• Cov menyuam mos uas muaj hnub nyoog 6 txog 11 lub hlis xav tau 260 milligrams ntawm calcium ib hnub.

Qhov no yog ib yam uas koj yuav tsum nco ntsoov: Cov menyuam mos uas hnub nyoog qis dua ib xyoos (12 lub hlis) tsuas yog yuav tsum tau haus mis niam lossis mis mos uas ua tshwj xeeb rau cov menyuam mos xwb. Txawm li cas los xij, tsis txhob muab mis nyuj, mis tshis, lossis mis mos uas ua hauv tsev rau cov menyuam mos uas hnub nyoog qis dua ib xyoos. Nws tsis zoo rau lawv txoj kev noj qab haus huv.

Cov menyuam yaus thiab cov menyuam yaus xav tau ntau npaum li cas?

Thaum cov menyuam yaus loj hlob tuaj, lawv cov pob txha loj hlob sai, yog li ntawd lawv cov kev xav tau calcium ntxiv.

• Cov menyuam yaus hnub nyoog 1 txog 3 xyoos xav tau 700 milligrams ntawm calcium ib hnub (700 mg). (Qhov no tuaj yeem tau los ntawm kwv yees li 2-3 qhov kev pabcuam ntawm cov khoom noj mis nyuj ib hnub)
• Rau cov menyuam yaus txij li 4 txog 8 xyooKoj xav tau 1,000 milligrams ntawm calcium ib hnub (qhov no los ntawm kwv yees li 2-3 servings ntawm mis nyuj ib hnub).
• Cov menyuam yaus thiab cov hluas hnub nyoog 9 txog 18 xyoo xav tau 1,300 milligrams (mg) ntawm calcium ib hnub. (Qhov no yog li 4 qhov kev pabcuam mis nyuj ib hnub)

Thaum koj hnov ​​lo lus "dairy meal," tej zaum koj yuav xav paub tias nws txhais li cas. Hais yooj yim xwb, ib khob mis nyuj, ib khob mis nyuj qaub, lossis ib daim cheese puav leej suav tias yog ib feem.

Kuv yuav paub tseeb li cas tias kuv tus menyuam tau txais calcium txaus? Kuv yuav ua li cas los pab?

Cov menyuam mos tau txais cov calcium uas lawv xav tau los ntawm mis niam lossis mis mos. Cov menyuam yaus, tshwj xeeb tshaj yog cov menyuam kawm ntawv, uas noj zaub mov zoo, tshwj xeeb tshaj yog cov khoom noj mis nyuj, feem ntau tau txais calcium txaus. Txawm li cas los xij, cov menyuam loj dua, uas yog, cov menyuam yaus tom qab hnub nyoog 9 xyoos, yuav tsum ntxiv calcium ntxiv rau lawv cov zaub mov. Qhov no yog vim lawv lub cev loj hlob sai thaum lub sijhawm ntawd, thiab lawv cov kev xav tau calcium kuj siab dua.

Nov yog qee txoj hauv kev los muab cov khoom noj uas muaj calcium ntau rau koj tus menyuam hauv txoj kev qab:

Nov yog qee lub tswv yim uas koj tuaj yeem sim ua tau:

• Ua ib lub parfait zoo nkauj los ntawm kev muab cov mis nyuj yogurt, cov txiv hmab txiv ntoo, thiab cov cereal tag nrho ua ib txheej. Cov menyuam yaus yuav nyiam nws.
• Ua ib qho smoothie qab heev nrog txiv hmab txiv ntoo tshiab, mis nyuj uas tsis muaj roj ntau, mis taum pauv uas muaj calcium ntxiv, lossis mis nyuj almond.
• Sib tov cov cheese cottage los yog yogurt nrog cov txiv hmab txiv ntoo tshiab los yog ib yam dab tsi zoo li cov kua txiv apple tsis qab zib.
• Ntxiv me ntsis kua txiv pos nphuab los yog kua txiv chocolate rau hauv mis nyuj kom nws qab dua. Tab sis nco ntsoov tias cov dej haus mis nyuj uas muaj ntxhiab tsw qab uas yuav hauv khw muaj suab thaj ntau, yog li nws yog qhov zoo tshaj plaws kom tsis txhob haus ntau dhau.
• Ntxiv me ntsis cheese uas tsis muaj roj ntau rau hauv koj tus menyuam yaus cov pluas noj thiab khoom noj txom ncauj.
• Thaum ua kua zaub, ntxiv qee cov taum pauv dawb rau nws.
• Muab cov noob hnav rau saum cov khoom ci thiab zaub.
• Ua hummus noj nrog cov zaub.
• Thaum ua cov stir-fry, ntxiv qee cov tofu pieces.
• Sim siv cov roj almond es tsis txhob siv cov roj txiv laum huab xeeb.
• Muab edamame ua khoom noj txom ncauj.
• Ntxiv cov chickpeas thiab cov almonds uas twb muab hlais lawm rau hauv cov zaub xam lav thiab cov cereals.
• Ua ib tug cwj pwm muab cov zaub ntsuab tsaus ntau dua (xws li broccoli, kale, cabbage, thiab Suav cabbage) nrog cov pluas noj.

Koj ua dab tsi rau cov menyuam yaus uas tsis tuaj yeem noj mis nyuj?

Yog tias koj tus menyuam muaj teeb meem plab thaum haus mis nyuj, txawm tias nws yog lactose intolerance, mis nyuj ua xua, lossis yog tias koj yog ib tsev neeg uas noj zaub mov vegan, nws yog ib qho tseem ceeb uas yuav tsum tham nrog koj tus kws kho mob txog seb koj tus menyuam puas tau txais calcium thiab vitamin D txaus. Tom qab ntawd lawv yuav muab cov lus qhia tshwj xeeb rau koj.

Cia peb tham me ntsis txog Vitamin D. Qhov ntawd puas muaj feem cuam tshuam nrog Calcium?

Yog, yeej muaj tseeb tiag! Vitamin D kuj tseem ceeb rau peb lub cev kom nqus tau calcium kom zoo. Zoo li koj tsis tuaj yeem qhib lub qhov rooj yam tsis muaj tus yuam sij. Yog tsis muaj vitamin D, txawm tias peb noj calcium ntau npaum li cas los xij, calcium ntawd yuav tsis mus txog qhov chaw uas nws xav tau los txhawb peb cov pob txha. Qhov teeb meem yog, ntau yam khoom noj uas cov menyuam yaus feem ntau noj tsis muaj vitamin D ntau. Yog li ntawd, cov kws kho mob feem ntau pom zoo kom muab vitamin D ntxiv.

• Cov menyuam mos uas haus niam mis xwb yuav tsum tau muab cov vitamin D ntxiv txij thaum yug los.
• Txawm li cas los xij, cov mis mos rau menyuam yaus muaj vitamin D ntxiv rau . Yog li ntawd, tus menyuam mos uas haus ntau dua 32 ooj (kwv yees li 950 milliliters) ntawm cov mis mos ib hnub tsis tas yuav tau txais vitamin D ntxiv.

Txawm li cas los xij, nws yog qhov zoo tshaj plaws los nug koj tus kws kho mob yog tias koj tus menyuam lossis tus menyuam xav tau cov tshuaj vitamin D ntxiv thiab ntau npaum li cas.

Yog li, cia peb muab tej yam uas peb tau tham txog tso ua ke rau hauv ib qho chaw? (Cov Lus Coj Mus Tsev)

Zoo, peb tau tham ntau txog calcium, puas yog? Thaum kawg, ntawm no yog qee yam tseem ceeb uas yuav tsum nco ntsoov:

• Calcium yog qhov tseem ceeb rau kev loj hlob ntawm cov pob txha ntawm cov menyuam yaus. Qhov no tseem ceeb heev thaum yau thiab thaum hluas.
• Sim muab calcium rau koj tus menyuam los ntawm ntau yam khoom noj, xws li cov khoom noj mis nyuj, zaub ntsuab, thiab txiv ntoo qhuav.
• Ceev faj vim tias qhov ntau npaum li cas ntawm cov calcium uas xav tau sib txawv nyob ntawm tus menyuam lub hnub nyoog .
• Vitamin D yog qhov tseem ceeb rau lub cev kom nqus tau calcium, yog li xav txog qhov ntawd thiab.
• Yog koj muaj lus nug lossis kev tsis ntseeg txog koj tus menyuam qhov kev xav tau calcium lossis yog koj tsis muaj peev xwm pub mis rau lawv, nco ntsoov nrog koj tus kws kho mob hauv tsev neeg tham. Lawv yuav muaj peev xwm coj koj mus rau qhov zoo.

Nco ntsoov tias, ib tug me nyuam uas noj qab nyob zoo thiab muaj zog yog peb qhov kev xyiv fab loj tshaj plaws. Nws yog peb lub luag haujlwm los muab cov khoom noj khoom haus uas tsim nyog rau lawv.

Yog li, kuv vam tias qhov kev sib tham no tau muaj txiaj ntsig zoo rau koj. Yog tias koj muaj lwm yam xav paub, tsis txhob yig nug. Calcium, kev noj haus rau menyuam yaus, kev loj hlob ntawm pob txha, vitamin D, kev noj qab haus huv ntawm menyuam yaus, rickets, Cov tshuaj Calcium ntxiv