Cov zaub mov no muaj calcium ntau dua li mis nyuj

Cov zaub mov no muaj calcium ntau dua li mis nyuj

1. Noob

Paub tias yog lub zog noj zaub mov zoo, cov noob muaj nplua nuj nyob hauv cov as-ham tseem ceeb uas muaj txiaj ntsig zoo rau lub cev. Cov noob, xws li noob hnav lossis chia noob, muaj cov calcium ntau, thiab yog qhov zoo tshaj plaws ntawm lwm cov khoom noj tseem ceeb xws li protein, fiber, vitamins thiab minerals uas tuaj yeem txhawb lub cev noj qab haus huv.

2. Yogurt

Yogurt yog lwm cov zaub mov noj qab haus huv uas tuaj yeem muab tso rau hauv kev noj haus kom tau raws li lub cev xav tau calcium. Yogurt yog ib qho zoo heev ntawm calcium vim nws yog cov khoom fermented thiab haum rau cov neeg uas raug kev txom nyem los ntawm lactase deficiency zoo.

3. Cheese

Cov protein, fiber, calcium thiab saturated fatty cov ntsiab lus ntawm cheese muaj txiaj ntsig zoo rau lub cev kev noj qab haus huv, nrog rau kev txhim kho saj ntawm lwm yam khoom noj thaum siv los ua cov khoom xyaw. Raws li Harvard University, ib daim ntawm cov cheese nyuaj txog qhov loj ntawm koj tus ntiv tes xoo, lossis hnyav 28 grams, muaj txog 120 calories, 8 grams protein, 6 grams roj saturated, thiab 180 milligrams calcium.

4. Cov txiv ntoo

Taum, taum thiab lentils muaj protein ntau, fiber, zinc, folate, magnesium, calcium thiab lwm yam tseem ceeb cov as-ham. Lawv muaj cov tshuaj antioxidants ntau, uas tuaj yeem tiv thaiv kev puas tsuaj ntawm tes, tiv thaiv kab mob, thiab tseem tuaj yeem pab tiv thaiv kev zom zaub mov xws li tsam plab, cem quav, thiab ntau ntxiv.

5. Almonds

Ib txhais tes ntawm almonds, hnyav txog 100 grams, muaj 264 mg ntawm calcium thiab suav hais tias yog cov txiv ntoo siab tshaj plaws uas muaj calcium ntawm lwm hom. Almonds kuj yog ib qho muaj zog ntawm fiber, protein, vitamins, minerals thiab magnesium, uas tuaj yeem txo cov ntshav qab zib, txo kev tshaib kev nqhis thiab pab kom poob phaus.

Pom zoo kom noj calcium txhua hnub

Raws li Harvard University, qhov pom zoo noj calcium txhua hnub rau cov poj niam hnub nyoog 19 txog 50 yog 1000 mg ib hnub, thiab rau cov poj niam tshaj 51 yog 1200 mg. Raws li rau cov poj niam cev xeeb tub thiab pub niam mis, qhov pom zoo txhua hnub yog 1000 mg. Rau cov txiv neej, nruab nrab ntawm cov hnub nyoog ntawm 19 thiab 70, qhov kev pom zoo txhua hnub yog 1000 mg, thiab rau cov txiv neej hnub nyoog 71 xyoos, nws nce mus rau 1200 mg.

Maguy Farah lub horoscope twv ua ntej rau xyoo 2023