Koj Puas Yog Tus Lactose Intolerant? Txais Koj Cov calcium Qhov Xav Tau Los Ntawm Cov Khoom Noj

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Calcium yog cov zaub mov tseem ceeb uas ntxiv dag zog rau cov pob txha thiab hniav ntawm tib neeg lub cev. Li no, tib neeg yuav tsum muaj cov tshuaj calcium txaus hauv lawv cov zaub mov kom lawv lub cev haum. Feem ntau, mis nyuj yog suav tias yog qhov muaj txiaj ntsig tshaj plaws ntawm cov calcium thiab ib khob mis nyuj yog paub tias yuav luag muaj calcium uas ze li 300 mg.

Yog li, cov menyuam feem ntau raug yuam kom haus tsawg kawg ib khob mis mis txhua hnub, vim tias lawv xav tau calcium ntau ntxiv rau kev txhim kho lawv cov pob txha thiab lub dag lub zog.

qee cov zaub mov yooj yim rau khoom noj txom ncauj

Tab sis ntau tus menyuam yaus thiab txawm tias cov laus tsis nyiam muaj mis, txawm tias nws muaj calcium ntau rau lawv lub cev. Coob tus neeg tseem yuav tuaj yeem tsis muaj mis vim tias muaj lactose hauv nws, vim tias lawv cov lactose tsis muaj zog thiab tsis tuaj yeem zom nws.

Tsis tas li, cov mis nyuj yuav tsis muaj nyob hauv txhua qhov chaw ntawm lub ntiaj teb, kom ua tiav cov koob tshuaj tsim nyog ntawm cov calcium rau cov neeg.

Yog li, hloov chaw lwm qhov los ntawm calcium yog ntev hunted los ntawm cov kws tshawb fawb thiab kev noj zaub mov zoo. Tam sim no ib tug lej ntawm lwm cov zaub mov tau paub uas muaj cov khoom noj uas muaj calcium ntau dua li khob mis. Txuas ntxiv nyeem kom paub ntau ntxiv txog cov zaub mov no.

Chickpeas:

Lub rope chickpea yog cov zaub mov nyiam ntawm ntau tus neeg thaum nws tau txais kev pab raws li ib feem ntawm qab qab los yog kua zaub. Nws pom tias ib qho thiab ib nrab khob ntawm chickpeas muaj 315 mg ntawm calcium thiab fiber ntau, nrog rau cov protein. Yog li, nws tuaj yeem yooj yim ua qhov chaw hloov pauv ntawm calcium.

Oats:

Cov oats tau paub tias yog cov zaub mov zoo heev thiab nws kuj pom tias yog qhov muaj txiaj ntsig calcium, nrog rau ntawm cov fibers, vitamin B thiab lwm yam khoom noj muaj txiaj ntsig zoo. Raws li cov kws qhia noj zaub mov, tsuas yog ib nrab khob oats muaj 200 mg ntawm calcium uas ntau dua qhov sib npaug ntawm cov mis nyuj. Ntxiv mus, oats feem ntau noj nrog soya mis lossis mis nyuj almond, ob qho no yog tastier lwm yam kev hloov pauv ntawm mis nyuj thiab muaj cov khoom noj ntawm calcium.

Tofu:

Raws li mis soya yog ntau yam khoom noj uas muaj calcium, taum paj los yog taum hle tau npaj los ntawm mis mis yog paub tias yuav yog ib qho pauv hloov rau mis rau cov muaj calcium ntau. Nws tau pom tias lub khob ntawm tofu ruaj khov muab 861 mg ntawm cov calcium uas ntau txaus rau txhua tus menyuam lossis cov neeg laus, nrog rau cov ntsiab lus zoo ntawm cov protein thiab fiber.

Almonds:

Almond yog cov noob txiv nyiam tshaj plaws uas tau hlub los ntawm cov hluas thiab cov laus. Cov kev tshawb fawb tau tsim tsa tias tsuas muaj lub khob ofth ntawm cov noob txiv noj qab haus huv no muaj cov calcium calcium 320 mg thiab yog li nws tuaj yeem hloov pauv mis mis rau cov menyuam. Ntxiv mus, almond tseem paub tias muaj txiaj ntsig zoo rau kev txhim kho lub hlwb lub zog hauv cov menyuam yaus uas loj hlob.

daim npav ua si ua si nrog phooj ywg

Salmon:

Salmon yog cov ntses hiav txwv cua uas paub tias yog cov zaub mov muaj txiaj ntsig zoo heev. Nws pom tias tsuas yog ib qho tseem ceeb ntawm cov dej qab ntsev tshiab lossis cov kaus poom salmon tuaj yeem muab kwv yees li ntawm 350 mg ntawm calcium. Ntxiv mus, nws tseem muaj cov ntsiab lus zoo ntawm cov vitamin D uas yog qhov tseem ceeb rau kev nqus calcium nyob hauv cov kab mob hauv lub cev. Cov ntses no tseem muab cov omega-3 fatty acids thiab protein ntau, uas pab ua kom lub cev tsis muaj mob.

Sardines:

Sardine yog lwm lub hiav txwv noj qab nyob zoo, ib qho me me ntawm uas muaj 370 mg calcium. Zoo li lwm yam ntawm cov nqaij nruab deg, sardines tseem muaj omega-3 fatty acids thiab vitamin D uas tsim nyog rau kev noj qab haus huv ntawm txhua tus neeg. Yog li cov tais diav npaj ntawm cov ntses hiav txwv no yuav tsum muaj nyob hauv cov zaub mov ntau npaum li sai tau.

Cov Zaub Ntsuab Zaub:

Cov zaub ntsuab tshiab yog cov ib txwm qhia thawj zaug ntawm cov kws qhia noj zaub mov lossis kws kho mob rau cov zaub mov tsis muaj txiaj ntsig noj qab nyob zoo. Spinach, kale, zaub ntsuab, bok choy thiab nplooj zaub yog paub tias yog qhov zoo ntawm calcium. Nws pom tau tias 2 khob zaub turnip muaj 394 mg ntawm calcium, thaum muaj ntau qhov sib txawv ntawm kale muab 188 mg ntawm calcium. Yog li cov zaub nyoos, ntsuab smoothie thiab qab cuisines ua los ntawm cov zaub hloov zoo kawg nkaus hloov qhov xav tau ntawm kev haus mis.

Digs Figs:

Lub txiv doog qhuav yog cov txiv hmab txiv ntoo uas nrov tshaj plaws uas yog feem ntau ntxiv rau cov pob kws paj ntoo los sis oats ua kom nws qab los noj cov zaub mov uas qab dua. Ib thiab ib nrab khob ntawm figs qhuav muab 320 mg ntawm calcium, nrog rau cov ntsiab lus loj ntawm cov tshuaj tiv thaiv kab mob zoo.

Ricotta Cheese:

Ricotta yog ib hom nrov ntawm creamy cheese uas tau siv dav hauv kev txiav cov khoom qab zib nrog ntau cov txiv hmab txiv ntoo uas muaj qab zib. Cov kws qhia noj zaub mov pom zoo rau cov tshij no vim tias 3/4 khob ntawm ricotta cheese pom pom muaj 380 mg ntawm calcium thiab 21 g ntawm cov protein, ua rau nws yog ib qho khoom noj zoo rau kev loj hlob sai ntawm cov menyuam yaus.

Li no, tag nrho cov zaub mov zoo no zoo kawg nkaus ua rau muaj kev noj haus zoo nrog calcium ntau, rau qhov uas niaj hnub noj cov nyuj cov kua mis tuaj yeem hla dhau.

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