Imithombo ephezulu ye-10 Vegan yeCalcium

-Delile

• 1. Ukudla kweSoy
• 2. Ubhontshisi, uphizi namaLentili
• 3. Amantongomane athile
• 4. Imbewu
• 5. Ezinye Izinhlamvu
• 6. Izimila zolwandle
• 7. Imifino ethile kanye nohlaza lwemifino
• 8. Ezinye Izithelo
• 9. Ukudla Neziphuzo Eziqinisiwe
• 10. IBlackstrap Molasses
• Okubalulekile

I-calcium idlala indima ebalulekile emzimbeni wakho.

Kuyaziwa kahle ngekhono layo lokwakha nokugcina amathambo akho. Noma kunjalo, le minerali ibalulekile ekunciphiseni imisipha, ekulawuleni umfutho wegazi, ukudluliswa kwemizwa, kanye nokujiya kwegazi (1).

I-Reference Daily Intake (i-RDI) ingu-1,000 mg ngosuku kubantu abadala. Lokhu kudubula kuze kufike ku-1,200 mg kulabo abaneminyaka engaphezu kwengu-50, naku-1,300 ezinganeni ezineminyaka engama-4-18.

Noma kunjalo, iphesenti elikhulu labantu alihlangabezani nalezi zincomo. Lokhu kufaka phakathi abaningi abagwema ukudla imikhiqizo yezilwane nobisi - yize ukudla okuningi kwezitshalo kuqukethe le minerali (,,).

Nakhu ukudla okuyishumi okuphezulu kwe-vegan okune-calcium eningi.

1. Ukudla kweSoy

Ama-soya ngokwemvelo acebile nge-calcium.

Inkomishi eyodwa (175 amagremu) kabhontshisi ophekiwe inikela ngo-18.5% we-RDI, kanti inani elifanayo likabhontshisi abangavuthiwe - abaziwa nge-edamame - linikela cishe ngama-27.6% ().

Ukudla okwenziwe ngosoya, njenge-tofu, i-tempeh, ne-natto, nakho kunothile kulo mbiwa. I-Tofu eyenziwe nge-calcium phosphate iqukethe ama-350 mg ngama-ounces angu-3.5 (amagremu ayi-100).

I-Tempeh ne-natto - eyenziwe ngamabhontshisi abilayo - nayo inikela ngamanani amahle. Ithempeli elilodwa elingu-3.5-ounce (100-gram) liphaka cishe i-11% ye-RDI, kanti i-natto inikela cishe lelo nani eliphindwe kabili ().

Ukudla okucutshungulwe kancane kohlobo lwe-soy nakho kungumthombo omuhle we-fiber, amavithamini, namaminerali. Futhi, zingenye yokudla okungandile kwezitshalo okubhekwa njengomthombo ophelele wamaprotheni.

Lokho kungenxa yokuthi - ngenkathi iningi lokudla kwezitshalo liphansi okungenani kokukodwa kwama-amino acid ayisishiyagalolunye abalulekile - ubhontshisi wesoya unikela ngamanani amahle wazo zonke.

Ubhontshisi kanye nokudla okususelwe kwimithombo yesoya yimithombo emikhulu ye-calcium. Zibuye zinikeze amaprotheni aphelele, i-fiber, kanye nohlu lwamavithamini namaminerali amaningi.

2. Ubhontshisi, uphizi namaLentili

Ngaphezu kokuceba ngefayibha namaprotheni, ubhontshisi kanye nodali kungumthombo omuhle we-calcium.

Izinhlobo ezihlinzeka ngamazinga aphakeme kakhulu alo amaminerali ngenkomishi ngayinye ephekiwe (cishe amagremu ayi-175) afaka ():

• ezinamaphiko (goa) ubhontshisi: Ama-26% we-RDI
• ubhontshisi omhlophe: U-13% we-RDI
• ubhontshisi wasolwandle: U-13% we-RDI
• ubhontshisi omnyama: U-11% we-RDI
• izinkukhu: 9% we-RDI
• ubhontshisi wezinso: U-7% we-RDI
• udali: 4% we-RDI

Ngaphezu kwalokho, ubhontshisi kanye nodali bavame ukuceba kwezinye izakhi zomzimba, kufaka phakathi i-iron, i-zinc, i-potassium, i-magnesium ne-folate. Kodwa-ke, futhi aqukethe imishanguzo efana nama-phytates nama-lectin, ehlisa amandla omzimba wakho wokuthola ezinye izakhamzimba ().

Ukucwilisa, ukuhluma kanye nokubilisa ubhontshisi kanye nodali kunganciphisa amazinga angenamsoco, kuwenze atholakale kalula (6,, 8).

Ngaphezu kwalokho, izidlo ezinothe ngobhontshisi, uphizi, namalenti ziphansi kwe-LDL (bad) cholesterol, futhi kwehlise ubungozi bakho bezimo ezinjengesifo sikashukela sohlobo 2, isifo senhliziyo, nokufa ngaphambi kwesikhathi (,,).

Ubhontshisi, uphizi, namalenti kuqukethe inani elifanele le-calcium futhi kuyimithombo emikhulu yamaprotheni nefayibha. Ukumunca, ukuhluma noma ukuwafaka kungathuthukisa ukumuncwa kwezakhi.

3. Amantongomane athile

Wonke amantongomane aqukethe inani elincane le-calcium, kepha ama-alimondi acebe kakhulu - ahlinzeka ngama-97 mg ngekomishi elilodwa le-1/4 (amagremu angama-35), noma cishe u-10% we-RDI ().

Amantongomane aseBrazil alandela okwesibili kuma-alimondi, ahlinzeka cishe u-6% we-RDI ngenkomishi engu-1/4 (amagremu angama-35) kuyilapho ama-walnuts, ama-pistachios, ama-hazelnuts, namantongomane ama-macadamia enikela phakathi kuka-2-3% we-RDI ngenani elifanayo.

Amantongomane futhi ayimithombo emihle ye-fiber, amafutha anempilo, namaprotheni. Ngaphezu kwalokho, acebile ngama-antioxidants futhi aqukethe amanani amahle wamavithamini B, i-magnesium, ithusi, i-potassium, ne-selenium, kanye namavithamini E no-K.

Ukudla amantongomane njalo kungakusiza wehlise isisindo, wehlise umfutho wegazi, futhi wehlise izinto ezinobungozi zezifo ze-metabolic, ezinjengohlobo 2 lwesifo sikashukela nesifo senhliziyo (,).

Amantongomane angumthombo omuhle we-calcium. Inkomishi yekota eyodwa (amagremu angama-35) ikusiza ukuthi uhlangane phakathi kuka-2-10% we-RDI, kuya ngohlobo lwamantongomane.

4. Imbewu

Imbewu namabhotela ayo nakho kuyimithombo emihle ye-calcium, kepha inani eliqukethe lincike enhlobonhlobo.

UTahini - ibhotela elenziwe ngembewu yesame - liqukethe kakhulu, linikezela ngo-130 mg ngezipuni ezimbili (30 ml) - noma u-13% we-RDI. Uma kuqhathaniswa, inani elifanayo (amagremu angama-20) wembewu yesame linikeza kuphela ama-2% we-RDI ().

Imbewu yeChia nefilakisi iqukethe amanani ahloniphekile, ahlinzeka cishe u-5-6% we-RDI ngezipuni ezimbili (20-25 amagremu).

Njengamantongomane, imbewu inikeza i-fiber, amaprotheni, amafutha enempilo, amavithamini, amaminerali, kanye nezinhlanganisela zezitshalo ezizuzisayo. Futhi, zixhunyaniswe nezinzuzo zezempilo, njengokuncipha kokuvuvukala, amazinga kashukela egazini, nezici eziyingozi zesifo senhliziyo (,,,).

Izinhlobo ezithile zembewu noma ama-butters azo anganikeza kuze kufike ku-13% we-RDI ye-calcium. Njengamantongomane, imbewu nayo icebile emafutheni anempilo, amaprotheni kanye nefayibha. Ngaphezu kwalokho, zingavikela ezifweni ezahlukahlukene.

5. Ezinye Izinhlamvu

Izinhlamvu ngokuvamile azicatshangwa njengomthombo we-calcium. Noma kunjalo, ezinye izinhlobo ziqukethe inani elibalulekile laleli mineral.

Isibonelo, i-amaranth ne-teff - okusanhlamvu okudala okungenayo i-gluten - kunikela cishe nge-12% ye-RDI ngenkomishi ephekiwe (250 amagremu) ().

Zombili zicebile nge-fiber futhi zingafakwa ezitsheni ezahlukahlukene.

I-Teff ingenziwa iphalishi noma ingezwe kupelepele, kuyilapho i-amaranth inikela ngokulula esikhundleni selayisi noma i-couscous. Zombili zingagaywa zibe ufulawa bese zisetshenziselwa ukushisa isobho nososo.

Ezinye izinhlamvu zinikeza inani elikhulu le-calcium. Isibonelo, i-amaranth ne-teff pack ezungeze u-12-15% we-RDI. Zicebile nefayibha futhi zingafakwa ezinhlotsheni ezahlukahlukene zokudla.

6. Izimila zolwandle

Ukungeza izimila zasolwandle ekudleni kwakho kungenye indlela yokwandisa ukudla kwakho kwe-calcium.

I-Wakame - izinhlobonhlobo ezidliwayo ziluhlaza okotshani - zinikeza cishe i-126 mg, noma i-12% ye-RDI ngenkomishi ngayinye (80 amagremu). Ungayithola ezitolo ezinkulu eziningi zase-Asia noma ezindaweni zokudlela ze-sushi ().

I-Kelp, engadliwa iluhlaza noma yomisiwe, kungenye indlela ethandwayo. Inkomishi eyodwa (80 amagremu) we-kelp eluhlaza - ongayengeza kumasaladi nasezitsheni ezinkulu - ihlinzeka cishe i-14% ye-RDI. Ama-flakes e-kelp omisiwe nawo angasetshenziswa njengokuthosa.

Lokho kusho ukuthi, ulwandle lwasolwandle lungaqukatha namazinga aphezulu ezinsimbi ezisindayo. Ezinye izinhlobo, njenge-kelp, ingaqukatha inani elikhulu kakhulu le-iodine ngengxenye ngayinye (,).

Ngenkathi iodine idingeka ekusebenzeni kahle kwendlala yakho yegilo, ukuthola kakhulu kungaba yingozi. Ngalezi zizathu, ukhula lwasolwandle akufanele lusetshenziswe kaningi noma ngobuningi (,,).

Ezinye izinhlobo zezimila zasolwandle zicebile nge-calcium. Kodwa-ke, ezinye izilwane zasolwandle zingaqukatha izinsimbi ezisindayo namazinga aphezulu ngokweqile e-iodine - womabili angaba nemiphumela emibi kwezempilo.

7. Imifino ethile kanye nohlaza lwemifino

Eminye imifino - ikakhulukazi ebabayo efana nemifino enamaqabunga amnyama nemifino ye-cruciferous - icebile nge-calcium ().

Isibonelo, isipinashi, i-bok choy, kanye ne-turnip, isinaphi, nemifino ye-collard inikeza i-84-142 mg ngekomishi elilodwa eliphekiwe (70-95 amagremu, kuya ngezinhlobonhlobo) - noma i-8-14% ye-RDI ( ).

Eminye imifino ecebile nge-calcium ifaka i-okra, i-kale, iklabishi, i-broccoli kanye namahlumela eBrussels. Lokhu kunikeza cishe u-3-6% we-RDI ngenkomishi ephekiwe engu-1/2 (60-80 amagremu).

Lokho kusho ukuthi imifino nayo iqukethe amazinga ahlukahlukene wezidakamizwa, njengama-oxalates. Ama-oxalates angabopha i-calcium esiswini sakho, okwenza kube nzima kakhulu emzimbeni wakho ukumunca ().

Ucwaningo lukhombisa ukuthi umzimba wakho ungamunca kuphela u-5% we-calcium etholakala kweminye imifino ephezulu ye-oxalate ().

Yingakho imifino ephansi futhi elinganiselayo-oxalate njengemifino yetheniphu, i-broccoli, ne-kale ibhekwa njengemithombo engcono kunemifino ephezulu ye-oxalate, njengesipinashi, imifino ye-beet, ne-Swiss chard ().

Ukubilisa kungenye yezindlela zokwehlisa amazinga e-oxalate ngama-30-87%. Kuyathakazelisa ukuthi kubonakala kusebenza kakhulu kunokushisa noma ukubhaka ().

Imifino ephansi naphakathi ne-oxalate, njengemifino yetheniphu, i-broccoli, ne-kale, ingumthombo we-calcium umzimba wakho ongayithatha kalula. Ukuwabilisa kuzothuthukisa ukumunca.

8. Ezinye Izithelo

Ezinye izinhlobo zezithelo ziqukethe amanani amaningi we-calcium.

Isibonelo, amakhiwane aluhlaza ahlinzeka ngo-18 mg - noma osondele ku-2% we-RDI - ngekhiwane ngalinye. Amakhiwane omisiwe anikela kancane kancane cishe ku-13 mg ngekhiwane ngalinye ().

Amawolintshi angesinye isithelo esine-calcium ephezulu. Ziqukethe cishe u-48-65 mg, noma u-5-7% we-RDI ngesithelo esisemaphakathi, kuya ngohlobo oluhlukahlukene.

Ama-blackcurrants, amajikijolo kanye namajikijolo azungeze lolu hlu.

AmaBlackcurrants apakisha cishe u-65 mg we-calcium inkomishi ngayinye (amagremu ayi-110) - noma cishe u-7% we-RDI - kanti amajikijolo namajikijolo akunikeza u-32-44 mg ngenkomishi ngayinye (145 amagremu no-125 amagremu ngokulandelana).

Ngaphezu kwe-calcium, lezi zithelo zinikela ngomthamo omuhle we-fiber, uvithamini C, kanye nohlu lwamavithamini namaminerali amaningi.

Amakhiwane, amawolintshi, ama-blackcurrants, namajikijolo kufanele ukwengezwe ekudleni kwakho. Ziyizithelo ezinamanani aphezulu kakhulu we-calcium engeneka kalula.

9. Ukudla Neziphuzo Eziqinisiwe

Okunye ukudla neziphuzo kune-calcium engezwe ngesikhathi senqubo yokukhiqiza. Ziyenye indlela enhle yokwengeza le minerali ekudleni kwakho.

Ukudla okuqiniswe nge-calcium kufaka ama-yogurts ezitshalo nezinhlobo ezithile zokusanhlamvu. Ufulawa nofulawa wommbila kwesinye isikhathi nakho kuyacebiswa ngaleli mineral, yingakho ezinye izimpahla ezibhakiwe ezibandakanya izinkwa, ama-crackers, noma ama-tortilla ziqukethe inani elikhulu.

Iziphuzo eziqinisiwe, njengobisi bezitshalo nejusi le-orange, nazo zingangeza inani elikhulu le-calcium ekudleni kwakho.

Isibonelo, inkomishi e-1 (240 ml) yobisi lwesitshalo oluqinisiwe, kungakhathalekile ukuthi luhlobo luni, luhlinzeka cishe i-30% ye-RDI - noma i-300 mg yekhalsiyamu emunca kakhulu. Ngakolunye uhlangothi, inkomishi eyi-1 (240 ml) yejusi e-orenji ehlanganisiwe imboza kuze kufike kuma-50% wezidingo zakho zansuku zonke (,).

Ikakhulu, ubisi lwe-soy luyindlela enhle ehlukile yobisi lwenkomo, njengoba iqukethe cishe inani elifanayo lamaprotheni - noma amagremu ayi-7 ngenkomishi ngayinye (240 ml).

Mane ukhumbule ukuthi akuwona wonke amabisi ezitshalo aqinisiwe, ngakho-ke hlola ilebula ngaphambi kokuthenga.

Ukudla neziphuzo eziqiniswe nge-calcium kufaka phakathi ubisi lwezitshalo nama-yogurts, ufulawa, ummbila, ujusi we-orange nezinye izinhlobo zokusanhlamvu. Kungcono uhlole ilebula ukuthi kungakanani ukudla ngakunye okuqukethe.

10. IBlackstrap Molasses

I-Blackstrap molasses iyi-sweetener enesibhakela esinomsoco.

Yenziwe ngomoba osubiliswe kathathu. Ngokungafani noshukela, uqukethe amavithamini namaminerali amaningana, kufaka phakathi i-179 mg ye-calcium - noma i-18% ye-RDI - isipuni ngasinye (15 ml).

Izakhamzimba ezisesipuni esingu-1 (15 ml) se-blackstrap molasses zingasiza futhi ukumboza cishe u-5-15% wezidingo zakho zansuku zonke zensimbi, i-selenium, i-vitamin B6, i-magnesium, ne-manganese ().

Lokho kusho ukuthi, ama-blackstrap molasses ahlala eshukela kakhulu, ngakho-ke kufanele uwadle ngokulinganisela.

Ama-molasses eBlackstrap anoshukela omningi kodwa futhi aqukethe amavithamini namaminerali ahlukahlukene. Isipuni esisodwa (15 ml) sihlanganisa cishe u-18% wezidingo zakho zansuku zonke ze-calcium.

Okubalulekile

I-calcium ibalulekile empilweni yamathambo nemisipha yakho, kanye nezinhlelo zakho zokujikeleza kwegazi nezinzwa. Yize kunjalo abantu abaningi behluleka ukuthola okwanele kwalesi sakhi, kufaka phakathi i-vegans.

Ubisi luvame ukucatshangwa njengowukuphela komthombo wale mineral. Kodwa-ke, futhi ngokwemvelo ikhona ngokudla okuningana kwezitshalo - kusuka ezinhlamvini nasezinhlamvwini zezithelo, imifino, amantongomane, nembewu. Uzoyithola ngisho nasolwandle lwasolwandle kanye ne-blackstrap molasses.

Ngaphezu kwalokho, ukudla okuningana kuqinisiwe ngalesi sakhi. Ngakho-ke, ukuhlukahluka kubalulekile lapho uzama ukuhlangabezana nezidingo zakho ze-calcium ekudleni kwe-vegan.