8 Cov khoom noj muaj calcium uas tsis yog mis nyuj

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Koj loj hlob muab lub Tau Mis? mustache tshaj tawm ntawm koj phab ntsa raws li ib tug hluas, yog li ntawd tau kawg koj paub tias mis nyuj yog ib qhov zoo ntawm calcium thiab pab kom koj cov pob txha zoo thiab muaj zog. Tab sis rau cov neeg uas tsis muaj lactose-tsis totaub, vegan lossis tsuas yog txiav rov qab rau cov khoom noj mis nyuj, lwm txoj hauv kev yog dab tsi? Peb tapped Nutritionist Frida Harju-Westman rau yim xav tsis thoob cov khoom noj uas muaj calcium uas tsis yog mis nyuj.

Hais txog: 9 Delicious Probiotic-Rich Foods (uas Tsis Yog Yogurt)

1. Sardines

Nws raug pom zoo tias tus neeg laus hnub nyoog qis dua 50 xyoo yuav tsum noj 1,000 milligrams ntawm calcium ib hnub, Harju-Westman qhia peb. Thiab tsis tsuas yog cov ntses me me no muaj cov roj omega-3 tseem ceeb, tab sis lawv kuj ntim 350 milligrams ntawm calcium hauv ib qho me me xwb. Pov ob peb mus rau hauv ib qho zaub xam lav los yog koj tuaj yeem ua rau lawv rau hauv cov kua txob qab ntsev (yog, tiag tiag).

2. Txiv kab ntxwv

Tej zaum koj yuav xav txog cov txiv hmab txiv ntoo ci ntsa iab ua lub zog vitamin C, tab sis ib lub txiv kab ntxwv kuj muaj ntau tshaj 70 milligrams ntawm calcium. Tsis shabby.

Yuav ua li cas: Ombre Citrus Upside-Down Ncuav mog qab zib

3. Fig

Ntxiv nrog rau qhov ua tau zoo ntawm calcium, figs kuj khav theeb ntau cov antioxidants thiab fiber ntau. Noj kwv yees li tsib figs qhuav hauv ib hnub tuaj yeem muab rau koj txog 135 milligrams ntawm calcium, uas mus ntev hauv kev pab koj kom ua tiav qhov xav tau txhua hnub, Harju-Westman hais.

Yuav ua li cas: Prosciutto thiab Fig Salad Board

4. Broccoli

Tsis tsuas yog peb nyiam cruciferous zaub jam-packed nrog cov as-ham tseem ceeb xws li vitamin A, magnesium, zinc, thiab phosphorous, tab sis nws kuj muaj cov calcium ntau heev. Yog, nws twv yuav raug hu muaj super-zaub zaub.

Yuav ua li cas: Broccoli thiab Cauliflower Gratin

5. Almonds

Ntau cov txiv ntoo muaj cov calcium uas tseem ceeb, tab sis almonds kuj yog ib qho ntawm ob peb cov proteins uas muaj alkaline tsim, uas pab tiv thaiv kev ua haujlwm thiab lub zog, Harju-Westman qhia peb. Xav txog qhov kev tso cai no mus rau cov txiv ntoo ntawm almond butter (tsuas yog saib xyuas cov qab zib ntxiv, OK?)

Yuav ua li cas: Sweet Potato Noodles with Almond Sauce

Hais txog: 7 Cov Khoom Noj Uas Tsis Txaus Siab Ua Rau Koj Ntxov

6. Taum Dawb

Cov taum dawb yog nplua nuj nyob rau hauv cov protein, hlau, fiber ntau thiab calcium, muaj kwv yees li 175 milligrams ntawm calcium ib pab. Lub sij hawm rau ib lub tais ua kom sov.

Yuav ua li cas :Dawb qaib ntxhw Chili nrog avocado

7. Nplooj ntsuab

Cov nplooj ntsuab xws li kale muaj pes tsawg leeg, tsis tshua muaj calories thiab muaj calcium ntau, Harju-Westman qhia peb. Tsis muaj surprises nyob ntawd.

Yuav ua li cas: Txiv maj phaub Creamed Spinach

8. Cov khoom noj muaj vitamin D

Txawm hais tias koj tab tom noj calcium los ntawm cov khoom noj los yog cov khoom noj uas tsis yog mis nyuj, nws yog ib qho tseem ceeb uas koj muaj cov vitamin D txaus hauv koj cov zaub mov, vim tias koj lub cev tsis tuaj yeem nqus calcium kom zoo yam tsis muaj cov vitamin tseem ceeb no, Harju-Westman piav qhia. Khaws rau ntawm salmon, qe qe thiab swordfish kom paub tseeb tias koj tau txais koj cov khoom.

Hais txog: 6 Noj qab nyob zoo (thiab qab) Cov zaub mov uas muaj vitamin D siab

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