Imithombo ephezulu ye-10 yeVegan yeCalcium

Umxholo

• 1. Ukutya kweSoy
• 2. Iimbotyi, ii-ertyisi kunye neelentile
• 3. Amantongomane athile
• 4. Imbewu
• 5. Ezinye iinkozo
• 6. Ingca yolwandle
• 7. Imifuno ethile kunye nohlaza oluhlaza
• 8. Ezinye iziqhamo
• 9. Ukutya neZiselo eziQinisekisiweyo
• 10. IBlackstrap Molasses
• Umgca wezantsi

I-calcium idlala indima ebalulekileyo emzimbeni wakho.

Kuyaziwa ngokukwazi kwayo ukwakha nokugcina amathambo akho. Nangona kunjalo, le minerali ikwabalulekile ekunciphiseni izihlunu, kulawulo lwexinzelelo lwegazi, ukuhambisa imithambo-luvo, kunye nokujiya kwegazi.

I-Reference Daily Intake (i-RDI) yi-1,000 mg ngosuku kubantu abadala. Oku kudubula kuye kuthi ga kwi-1,200 mg kwabo bangaphezulu kwama-50, nakwi-1,300 yabantwana abaneminyaka eyi-4-18.

Okwangoku, ipesenti enkulu yabantu ayizifezekisi ezi ngcebiso. Oku kubandakanya uninzi olunqanda ukutya iimveliso zezilwanyana kunye nobisi- nangona ukutya okuninzi kwezityalo kuqukethe le minerali (,,).

Nazi iindlela zokutya eziphezulu ze-vegan eziphezulu kwi-calcium.

1. Ukutya kweSoy

Iimbotyi zesoya ngokwemvelo zityebile ngecalcium.

Ikomityi enye (175 gram) yeembotyi zesoya eziphekiweyo zibonelela nge-18.5% ye-RDI, ngelixa inani elifanayo leembotyi zesoya ezingafakwanga - ezaziwa njenge-edamame-zibonelela nge-27.6% ().

Ukutya okwenziwe ngeembotyi zesoya, ezinje nge-tofu, i-tempeh, kunye ne-natto, nazo zizityebi kule minerali. I-Tofu eyenziwe nge-calcium phosphate iqulethe i-350 mg nge-ounces eziyi-3.5 (100 grams).

I-Tempeh kunye ne-natto - eyenziwe ngeembotyi zesoya ezinotyiweyo-zibonelela ngezixa ezifanelekileyo. I-ounce enye ye-3.5 (i-100-gram) yokusebenzela i-tempeh igubungela i-11% ye-RDI, ngelixa i-natto ibonelela ngesixa esiphindwe kabini ().

Ukutya okuneswekile okucutshungulweyo kukwangumthombo omkhulu wefayibha, iivithamini kunye neeminerali. Ngaphezu koko, zizinye zezinto ezinqabileyo zokutya kwezityalo ezithathwa njengomthombo opheleleyo weprotheni.

Kungenxa yokuba-ngelixa uninzi lwezityalo zokutya ziphantsi ubuncinci kwii-amino acid ezilithoba - iimbotyi zesoya zibonelela ngezixa ezilungileyo zazo zonke.

Iimbotyi zesoya kunye nokutya okusekwe kwisoyi yimithombo emihle yecalcium. Banikezela ngeprotein epheleleyo, ifayibha, kunye nolunye uluhlu lweevithamini kunye neeminerali.

2. Iimbotyi, ii-ertyisi kunye neelentile

Ukongeza ekubeni sisityebi kwifayibha kunye neeproteni, iimbotyi kunye neelentile yimithombo elungileyo yecalcium.

Iindidi ezibonelela ngemigangatho ephezulu yale minerali ngekomityi nganye ephekiweyo (malunga ne-175 gram) ibandakanya ():

• iimbotyi ezinamaphiko (goa): Iipesenti ezingama-26 ze-RDI
• iimbotyi ezimhlophe: I-13% ye-RDI
• iimbotyi zasemanzini: I-13% ye-RDI
• iimbotyi ezimnyama: I-11% ye-RDI
• amantshontsho I-9% ye-RDI
• iimbotyi zezintso: I-7% ye-RDI
• iilentile: I-4% ye-RDI

Ngaphezu koko, iimbotyi kunye neelentile zihlala zizityebi kwezinye izondlo, kubandakanya i-iron, i-zinc, i-potassium, i-magnesium kunye ne-folate. Nangona kunjalo, ikwaqulathe izinto ezingafunekiyo ezinjengeziphytates kunye neelectins, ezithoba amandla omzimba wakho wokufunxa ezinye izondlo ().

Ukuntywilisela, ukuhluma, kunye nokubila kweembotyi kunye neelentile kunokuwanciphisa amanqanaba e-antinutrient, kuwenze ukuba athabathe ngakumbi (6,, 8).

Ngapha koko, ukutya okunotyebileyo kwiimbotyi, ii-ertyisi, kunye neelentile ezantsi ze-LDL (ezimbi) cholesterol, kunye nokunciphisa umngcipheko weemeko ezinje ngohlobo lweswekile 2, isifo sentliziyo, kunye nokufa ngaphambi kwexesha (,,).

Iimbotyi, ii-ertyisi, kunye neelentile ziqulathe ubungakanani becalcium kwaye yimithombo emihle yeprotein kunye nefayibha. Ukufunxa, ukuhluma, okanye ukubila kunokuphucula ukufakwa kwezondlo.

3. Amantongomane athile

Zonke iinathi zine calcium encinci, kodwa iiamangile zityebe ngakumbi- zibonelela nge-97 mg ngekomityi ye-1/4 (35 iigrem), okanye malunga ne-10% ye-RDI ().

Amantongomane aseBrazil asesibini kwiiamangile, ebonelela malunga neepesenti ezi-6 ze-RDI ngekomityi ye-1/4 (i-35 gram) ngelixa ii-walnuts, iipistachios, iihazelnuts, kunye namantongomane e-macadamia zibonelela phakathi kwe-2-3% ye-RDI yenani elifanayo.

Amantongomane ayimithombo elungileyo yefayibha, amafutha asempilweni kunye neprotein. Ngaphezulu, zizityebi kwii-antioxidants kwaye ziqulathe ubungakanani beivithamini ze-B, i-magnesium, ithusi, i-potassium, kunye ne-selenium, kunye neevithamini E kunye no-K.

Ukutya amandongomane rhoqo kunokukunceda ukunciphisa umzimba, ukwehlisa uxinzelelo lwegazi, kunye nokunciphisa umngcipheko wezifo ze-metabolic, ezinje ngohlobo lweswekile 2 kunye nesifo sentliziyo (,).

Amantongomane ngumthombo olungileyo wecalcium. Ikomityi yekota enye (35 gram) ikunceda udibane phakathi kwe-2-10% ye-RDI, kuxhomekeke kuhlobo lwenathi.

4. Imbewu

Imbewu kunye neebhotile zayo ziyimithombo elungileyo yecalcium, kodwa isixa esiquletheyo sixhomekeke kudidi.

I-Tahini-ibhotolo eyenziwe ngembewu yesesame-inezona zininzi, zibonelela nge-130 mg ngeepunipoyi ezi-2 (30 ml) - okanye i-13% ye-RDI. Xa kuthelekiswa, ubungakanani obufanayo (iigramu ezingama-20) zembewu yesesame inika kuphela iipesenti ezi-2 ze-RDI ().

I-Chia kunye nembewu yeflakisi ikwanazo nezixa ezifanelekileyo, ukubonelela nge-5-6% ye-RDI ngecephe ezi-2 (20-25 gram).

Njengamantongomane, imbewu ibonelela ngefayibha, iiprotein, amafutha asempilweni, iivithamini, iiminerali, kunye nezixhobo eziyimfuneko zezityalo. Ngapha koko, banxulunyaniswa nezibonelelo zezempilo, ezinje ngokuncipha kokudumba, amanqanaba eswekile yegazi, kunye nemingcipheko yesifo sentliziyo (,,,).

Iindidi ezithile zembewu okanye iibutter zayo zinokufikelela kwi-13% ye-RDI yecalcium. Njengamantongomane, imbewu ikwacebile kumafutha asempilweni, kwiproteni, kunye nefayibha. Ngaphezulu, banokukhusela kwizifo ezahlukeneyo.

5. Ezinye iinkozo

Iinkozo aziqhelwanga njengomthombo wecalcium. Nangona kunjalo, ezinye iindidi ziqulathe isixa esibalulekileyo sale minerali.

Umzekelo, i-amaranth kunye ne-teff-ezimbini ezingena-gluten-zamandulo-zibonelela nge-12% ye-RDI ngekomityi ephekiweyo (250 gram) ().

Zombini zityebile ngefayibha kwaye zinokufakwa kwizitya ezahlukeneyo.

I-Teff inokwenziwa isidudu okanye yongezwe kwisilili, ngelixa i-amaranth ibonelela ngokulula endaweni yerayisi okanye umzala. Zombini zingangumgubo zibe ngumgubo kwaye zisetyenziselwe ukukhulisa isuphu kunye neesosi.

Ezinye iinkozo zibonelela ngecalcium eninzi. Umzekelo, i-amaranth kunye ne-teff pack ejikeleze i-12-15% ye-RDI. Banobutyebi kwifayibha kwaye banokufakwa kwizidlo ezahlukeneyo.

6. Ingca yolwandle

Ukongeza i-seaweed ekudleni kwakho yenye indlela yokwandisa ukutya kwakho kwe-calcium.

I-Wakame-iindidi ezityiwa ziluhlaza-zibonelela nge-126 mg, okanye i-12% ye-RDI ngekomityi nganye (80 gram). Ungayifumana kwiivenkile ezinkulu zaseAsia okanye kwiindawo zokutyela ze-sushi ().

I-Kelp, enokudliwa iluhlaza okanye yomile, lolunye ukhetho oludumileyo. Ikomityi enye (i-80 gram) ye-kelp eluhlaza-onokuyongeza kwiisaladi kunye nezitya eziphambili-zibonelela nge-14% ye-RDI. Iiflakes ze-kelp ezomileyo zingasetyenziselwa ukunonga.

Oko kwathiwa, ulwandle lolwandle lunokuqulatha amanqanaba aphezulu ezinyithi ezinzima. Ezinye iintlobo, ezinje nge kelp, zinokuqulatha izixa ezikhulu kakhulu ze-iodine ngesiqendu (,).

Ngelixa iodine iyimfuneko ekusebenzeni kakuhle kwedlala lengqula, ukufumana okuninzi kunokuba yingozi. Ngenxa yezi zizathu, ulwandle akufuneki lusetyenziswe rhoqo okanye ngobuninzi (,,).

Ezinye iintlobo zolwandle zityebile ngecalcium. Nangona kunjalo, ezinye izityalo zaselwandle zinokuqulatha izinyithi ezinzima kunye namanqanaba aphezulu kakhulu e-iodine- zombini ezinokuba neziphumo ezibi kwezempilo.

7. Imifuno ethile kunye nohlaza oluhlaza

Eminye imifuno - ngakumbi ekrakra njengemifuno enamagqabi amnyama kunye nemifuno ebethelelweyo - ityebile kwi-calcium ().

Umzekelo, isipinatshi, i-bok choy, kunye netheniphu, i-mustard, kunye ne-collard eluhlaza zibonelela i-84-142 mg ngekomityi ephekiweyo ye-1/2 (70-95 gram, kuxhomekeke kwindidi) - okanye i-8-14% ye-RDI ( ).

Eminye imifuno enobutyebi becalcium ibandakanya okra, kale, ikhaphetshu, ibroccoli, kunye nehlumelo laseBrussels. Ezi zinto zibonelela nge-3-6% ye-RDI ngekomityi nganye ephekiweyo ye-1/2 (60-80 gram).

Oko kwathiwa, imifuno iqulethe amanqanaba aguqukayo ee-antinutrients, ezinje ngee-oxalates. I-Oxalates inokubopha kwi-calcium emathunjini akho, isenza ukuba kube nzima ngakumbi emzimbeni wakho ukufunxa ().

Izifundo zibonisa ukuba umzimba wakho unokufunxa kuphela i-5% ye-calcium efumaneka kwimifuno ephezulu ye-oxalate ().

Kungenxa yoko le nto imifuno ephantsi kunye nephakathi ye-oxalate efana nemifuno ye-turnip, i-broccoli, kunye ne-kale zithathwa njengemithombo engcono kunemifuno ephezulu ye-oxalate, enje ngesipinatshi, imifuno ye-beet, kunye ne-Swiss chard ().

Ukubilisa yenye yeendlela zokunciphisa amanqanaba e-oxalate ngama-30-87%. Into enomdla kukuba ibonakala isebenza ngakumbi kunokupheka okanye ukubhaka ().

Imifuno ephantsi kunye naphakathi-oxalate imifuno, enje ngetheniphu, ibroccoli, kunye ne-kale, ngumthombo wecalcium onokuyifunxa ngokulula emzimbeni wakho. Ukuwabilisa kuya kukonyusa ukufunxeka.

8. Ezinye iziqhamo

Ezinye iintlobo zeziqhamo ziqulathe isixa esifanelekileyo se calcium.

Umzekelo, amakhiwane aluhlaza abonelela nge-18 mg-okanye kufutshane ne-2% ye-RDI-ngekhiwane ngalinye. Amakhiwane omileyo anikezela kancinci kancinci malunga ne-13 mg ngekhiwane ngalinye ().

Iiorenji sesinye isiqhamo esine-calcium eninzi. Ziqulathe malunga ne-48-65 mg, okanye i-5-7% ye-RDI ngesiqhamo esiphakathi ngokomlinganiselo, kuxhomekeke kudidi.

I-Blackcurrants, amaqunube amnyama kunye namaqunube ajikeleze olu luhlu.

Iiblackcurrants zipakisha malunga ne-65 mg yekhalsiyam kwikomityi nganye (110 gram) - okanye malunga ne-7% yeRDI - ngelixa amaqunube amnyama kunye namaqunube akunika i-32-44 mg ngekomityi nganye (iigram ezili-145 kunye ne-125 yeerandi ngokwahlukeneyo).

Ukongeza kwi-calcium, ezi ziqhamo zikwabonelela ngethamo elungileyo lefayibha, ivithamin C, kunye noluhlu lwezinye iivithamini kunye neeminerals.

Amakhiwane, iiorenji, ii-blackcurrants, kunye namaqunube amnyama kufanelekile ukongeza kwindlela otya ngayo. Ziziqhamo ezinezixa eziphezulu ze calcium enokufunxeka ngokulula.

9. Ukutya neZiselo eziQinisekisiweyo

Okunye ukutya kunye neziselo zongezwe ngecalcium ngexesha lenkqubo yokwenza imveliso. Ziyenye indlela elungileyo yokongeza le minerali kwisidlo sakho.

Ukutya okuqiniswe ngecalcium kubandakanya izityalo zeyogathi kunye nezinye iintlobo zesiriyeli. Umgubo kunye nomgubo wengqolowa ngamanye amaxesha kukwatyetyiswa nale minerali, yiyo loo nto ezinye izinto ezibhakiweyo kubandakanya isonka, ii-crackers, okanye ii-tortillas ziqulathe isixa esikhulu.

Iziselo eziqinisiweyo, ezinje ngobisi lwezityalo kunye nejusi yeorenji, zinokongeza inani elininzi lecalcium ekudleni kwakho.

Umzekelo, ikomityi e-1 (240 ml) yobisi lwesityalo esinqatyisiweyo, nokuba luhlobo luni na, ibonelela nge-30% ye-RDI- okanye i-300 mg yecalcium efunxekayo. Kwelinye icala, 1 indebe (240 ml) yejusi yeorenji ebiyelweyo ihlala ifikelela kwiipesenti ezingama-50 zeemfuno zakho zemihla ngemihla (,).

Ngokukodwa, ubisi lwe-soy lolunye ukhetho olukhulu kubisi lwenkomo, njengoko luqulathe malunga nenani elifanayo leprotein - okanye i-7 gram ngekomityi nganye (240 ml).

Gcina nje ukhumbula ukuba ayizizo zonke iimilk zezityalo ezinqabileyo, jonga ke ilebheli ngaphambi kokuthenga.

Ukutya kunye neziselo eziqiniswe ngecalcium zibandakanya ubisi lwezityalo kunye neeyogathi, umgubo, umgubo wombona, ijusi yeorenji kunye nezinye iintlobo zesiriyeli. Kungcono ukujonga ilebhile ukuze ubone ukuba ukutya nganye kuninzi kangakanani.

10. IBlackstrap Molasses

I-Blackstrap molasses siswiti esimnandi esinenqindi lesondlo.

Yenziwe ngoswazi osele ubilisiwe kathathu. Ngokungafaniyo neswekile, iqulethe iivithamini kunye neeminerali ezininzi, kubandakanya i-179 mg yecalcium-okanye i-18% ye-RDI-ngecephe (15 ml).

Izakhamzimba ezikwipuni ye-1 (15 ml) ye-blackstrap molasses zinokunceda ukugquma malunga ne-5-15% yeemfuno zakho zemihla ngemihla zentsimbi, i-selenium, i-vitamin B6, i-magnesium kunye ne-manganese ().

Oko kwathethi, i-blackstrap molasses ihlala iphezulu kakhulu kwiswekile, ke kuya kufuneka uyitye ngokumodareyitha.

I-Blackstrap molasses iphezulu kwiswekile kodwa ikwaqulathe iivithamini kunye neeminerals ezahlukeneyo. Enye icephe (15 ml) ligubungela malunga neepesenti ezili-18 kwiimfuno zakho zemihla ngemihla zekhalsiyam.

Umgca wezantsi

I-calcium ibalulekile kwimpilo yamathambo kunye nezihlunu zakho, kunye neenkqubo zokujikeleza kwegazi kunye noxinzelelo. Nangona kunjalo abantu abaninzi bayasilela ukufumana ngokwaneleyo kwesi sondlo, kubandakanya iivegans.

Ideri ihlala icingelwa njengowona mthombo wale minerali. Nangona kunjalo, ikwakhona ngokwendalo kuludwe lokutya kwezityalo- ukusuka kwiinkozo kunye nembotyi ukuya kwiziqhamo, imifuno, amandongomane, kunye nembewu. Uya kuyifumana nakwimithombo yolwandle kunye ne-blackstrap molasses.

Ngaphezulu, ukutya okuninzi kuqinisiwe ngesi sondlo. Ke, umahluko ngoyena ndoqo xa uzama ukuhlangabezana neemfuno zakho zekhalsiyam kwisidlo se-vegan.