8 ʻO nā meaʻai waiwai nui o ka calcium ʻaʻole i ka waiu

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele

Ua ulu ʻoe e kau ana i ka waiu Got? nā hoʻolaha mustache ma kou pā i ka wā ʻōpio, no laila oia ʻike ʻoe he kumu nui ka calcium a kōkua i ka mālama ʻana i kou mau iwi i ka maikaʻi a me ka ikaika. Akā no ka poʻe ʻaʻole hiki i ka lactose-intolerant, vegan a i ʻole ke ʻoki wale ʻana i ka waiu, he aha ke koho? Paʻi mākou mea ʻai meaʻai Frida Harju-Westman no ʻewalu mau meaʻai waiwai calcium ʻaʻole ka waiu.

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1. Sardines

Manaʻo ʻia ʻo kahi kanaka makua ma lalo o 50 mau makahiki e ʻai i 1,000 milligrams o ka calcium i ka lā, haʻi mai ʻo Harju-Westman iā mākou. ʻAʻole wale kēia mau iʻa liʻiliʻi i piha i nā momona omega-3 koʻikoʻi, akā hoʻopaʻa pū lākou i 350 milligrams o ka calcium i hoʻokahi pahu liʻiliʻi. E hoʻokuʻu i ʻelua i loko o ka salakeke a i ʻole hiki iā ʻoe ke hana iā lākou i ʻāpana paʻakai ʻono (ʻae, ʻoiaʻiʻo).

2. ʻAlani

Manaʻo paha ʻoe i ka hua ʻulaʻula ma ke ʻano he hale mana huaora C, akā aia kekahi ʻalani ma luna o 70 milligrams o ka calcium. ʻAʻole ʻino loa.

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3. fiku

Ma waho aʻe o ka lilo ʻana i kumu maikaʻi o ka calcium, ke kaena nei ka fiku i nā kiʻekiʻe o nā antioxidants a me nā fiber. ʻO ka ʻai ʻana ma kahi o ʻelima mau fiku maloʻo i kēlā me kēia lā hiki ke hāʻawi iā ʻoe ma kahi o 135 milligrams o ka calcium, kahi e hele lōʻihi ai i ke kōkua ʻana iā ʻoe e hoʻokō i ka ʻai pono i kēlā me kēia lā, wahi a Harju-Westman.

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4. Brokoli

ʻAʻole wale kā mākou meaʻai cruciferous punahele i hoʻopiha ʻia me nā meaʻai koʻikoʻi e pili ana i ka vitamina A, magnesium, zinc, a me phosphorous, akā aia pū kekahi i nā pae kiʻekiʻe o ka calcium. ʻAe, loaʻa ke kūlana super-mea kanu.

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5. Nā ʻalemona

ʻO ka nui o nā nati he nui ka nui o ka calcium, akā ʻo nā ʻalemona kekahi o nā protein liʻiliʻi i hoʻokumu ʻia i ka alkaline, e kōkua ana i ka hana immune a me ka ikehu, haʻi mai ʻo Harju-Westman iā mākou. E noʻonoʻo i kēia ʻae e hele i nā nati ma ka pata ʻalemona (e makaʻala wale i ke kō hou, ʻeā?)

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6. Piʻi Keʻokeʻo

Nui nā pīni keʻokeʻo i ka protein, ka hao, ka fiber a me ka calcium, aia ma kahi o 175 milligrams o ka calcium i kēlā me kēia lawelawe. ʻO ka manawa no kahi kīʻaha mehana chili.

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7. Nā ʻōmaʻomaʻo lau

ʻO ka lau ʻōmaʻomaʻo e like me ka kale ʻaʻohe momona, haʻahaʻa loa i nā calorie a he kiʻekiʻe ka nui o ka calcium, haʻi mai ʻo Harju-Westman iā mākou. ʻAʻohe mea kupanaha ma laila.

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8. Nā meaʻai Vitamin D

Inā ʻoe e lawe nei i ka calcium mai ka meaʻai waiu a i ʻole nā ​​​​meaʻai waiu ʻole, pono ia e lawa ka nui o ka vitamina D i kāu meaʻai, no ka mea ʻaʻole hiki i kou kino ke komo pono i ka calcium me ka ʻole o kēia huaora koʻikoʻi, wehewehe ʻo Harju-Westman. E hoʻopaʻa i ka iʻa iʻa, ka iʻa iʻa a me ka iʻa iʻa no ka hoʻopiha ʻana.

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