ʻO ke kumuʻo'Aluma iʻole e Lio i ka Cow

1 - 15ʻO nā kumu o ka Calcium iʻole e hana i ka Cow

Pono ka paʻakai no nā iwi maikaʻi, akā,ʻoi aku ka nui. Ponoʻia kaʻehu no kaʻiʻo maʻamau a me keʻano nerve a me kou koko e kūpale pono. ʻO ka hapa hāpēpona ka'ōleloʻino no ka mea e hiki ke alakaʻi i ka osteoporosis a iʻole ka osteopenia.

Hoʻokumu ka Institute of Medicine i nā mākua mai kahi 1,000 a 1,200 milligrams o ka calcium i nā lā a pau e pili ana i ka makahiki.

ʻO ka milikū a me nā huahanaʻona'ē aʻe he kaulana loa no ko lākou papa hana calcium -ʻo ia ke kumu o kā lākou hana hoʻokahi i kahi o ka meaʻai -ʻo ka'AlahuiʻAmelika Hui PūʻIa i'ōlelo i nā mākua e loaʻa iʻekolu mau kapu o ka meaʻai i ka meaʻai i kēlā me kēia lā.

Akā,ʻaʻole e hiki i nā mea a pau keʻai i nā hua lawaiʻa aiʻole e koho wale i kaʻaiʻole a inu i nā mea wai. Ke pale neiʻoe i ka mea lawaiʻa e hoʻokomo iāʻoe i ka hopena no ka loaʻaʻole o ka'elepona nui? Malia, akāʻole ināʻoe e noho ana i nā meaʻaiʻaiʻole i keʻano kiʻekiʻe i ka calcium aiʻole i hoʻopaʻaʻia me kēia mea kanu waiwai. E hoʻouka i ka pahu slideshow eʻike i 15 o kaʻu mea punahele nui i ka momona momona, nā bipi kauʻole.

2 - Soy, Rice, a me Nut Milk

Mālamaʻia nā meaʻenehana waiū o ka Cow me ka lualamu a me ka lāʻau D, no laila hāʻawi lākou i ka nui o kāu i ka manawa o ka puna nui. ʻO kēia mau meaʻaila'ē aʻe e hele mai i nāʻanoʻano likeʻole,ʻo ia hoʻi, plain, vanilla, a me ka balekale, a me nā mea 'like me ka' cafe cream 'i hanaʻia me kēia mau huahana.

3 - Kupalaniʻalani kala

ʻO ka waiʻawaʻawa he kumu maikaʻi loa ia o ka huaora C a me ka pālolo pāpīpika a me ka hoʻonuiʻiaʻana o kaʻeleʻele eʻoi aku ka waiwai. Hiki iāʻoe ke hāʻawi aku iāʻoe i ka 35 mau o ka waiwai o kāu punaewele i kēlā me kēia lā. E hōʻoia i ka hōʻailona o ka wai ua hoʻohui ka wai i ka puna (nā kumu bonus inā he mau huaʻona D nō hoʻi ia).

4 - Tofu

Hoʻokumuʻiaʻo Tofu mai ka soy. Hoʻohana pinepineʻiaʻo ia ma kahi o ka meaʻai i ka paʻi a me ka pākeke. ʻO Tofu kahi puna maikaʻi loa o ka lāʻau calcium i ka manawa e hoʻomākaukauʻia ai me ka calcium sulfate - hapalua kīʻaha e hiki ke hāʻawi i ka hapalua o kāu mau koi i ka lā mau lā. E nānā ponoʻoe i ka lepili no ka tofu i hanaʻia me ka mea kani - he kumu maikaʻi loa ia o ka protein a me nā mea'ē aku'ē aʻe.

5 - Kale

ʻO Kale kekahi o kēlā mau meaʻai nui i manaʻoʻia he kiʻekiʻe i kēlā me kēia o nā meaola a pau e hiki iāʻoe ke noʻonoʻo ke koe wale no ka hua B-12. ʻO ke kīʻaha o ka'ōleʻa iʻa ua lawa ia e hoʻonui i ka hapa he 10 o kāu koi no ka lāleka lā. ʻO ke kaumaha loa ia i nā calories - e like paha me kanakolu paha. Manaʻo wau he mea maikaʻi loa paha ia.

6 - Bok Choi

ʻO nā'ōmaʻomaʻo lauʻole'ōmaʻomaʻoʻeleʻele a pau he kiʻekiʻe i ka calcium aʻo ka bok choi ((iʻike pūʻia me ka Cabbage Kaina, a me ka pak choi)ʻaʻole he keu. Hoʻokahi kīʻaha o ke kāpena i kuʻiʻia i ka hana he 150 milligrams o ka calcium - e pili ana i ka 15 pakeneka o kāu koi i kēlā me kēia lā.

7 -ʻAmona

ʻAi nā'āmona i kahi meaʻai maikaʻi aiʻole i mea hoʻoulu meaʻai i kahi salakeke a iʻole kaʻaoʻaoʻaoʻao. Hoʻokahi'owa o nā'alemona (e pili ana i 23 o lākou) aia i lalo o 100 milligrams o ka calcium. Loaʻa lākou i ka magnesium, manganese, a me ka huaʻaina E, a me ka nui o nā momona maikaʻi.

8 - Brokoli

ʻO Broccoli kekahi kumu kumu nui o ka puna calcium. Hoʻokahi kīʻaha broccoli e hoʻopiʻiʻia heʻelima haneli o kou nele i kēlā me kēia lā, aʻoi aku ka waiwai i ka nui o nā huaora a me nā mineral, me ka fiber a me nā antioxidants. Kūkaʻi kahi kōkua lua.

9 - Ke Kālāʻo Collard

He kiʻekiʻe loa nā gela Collard i ka calcium. ʻO kaʻoiaʻiʻo, hoʻokahi kīʻaha o nā kīʻaha hānai e hāʻawi i ka hapahā o kāu koi i kēlā me kēia lā. Ua kiʻekiʻe hoʻi nā gela Collard ma nā mahala he nui, B huama, huamaila A me ka fiber.

10 - Rhubarb

ʻO Rhubarb kahi punahele o ka calcium. He kiʻekiʻe nō hoʻi ia i ka lāʻau C, potassium a me ka fiber. Hiki paha i kaʻai keʻaiʻole me ke kōʻole o ke kō, akāʻo hoʻokahi kīʻaha o nā'āpana rhubarb he 10% ka nui o kāu mea e makemake ai i ka manawa.

11 - Pāniʻi

Hoʻopihaʻia ka'ōnika me nā meaʻai e like me ka hao, ka calcium, ka vitamini C a me ka fiber, a me ka nui o nā huaora a me nā minela. Hoʻokahi kīʻaha o ka'ōniʻi i ke kīhāpa he 25% o kāu mau mea e makemake ai i ka punaewele. ʻAno maikaʻi ka'ōnihiʻo Raw, akā,ʻo ka kukeʻana,ʻo kaʻoihana maikaʻi ka meaʻai.

12 - Navy Beans

ʻO nā pīʻeleʻele he kumu maikaʻi loa ia o ka puna wai launaʻole. Hoʻokahi kīʻaha o nā pīni kalo i 125 milligrams no kahi kokoke i ka 15 pakeneka o kāu koi i kēlā me kēia lā. Ke kiʻekiʻe nei lākou i ka fiber a me ka manganese.

13 - Swiss Chard

He kiʻekiʻe ke kuhupapaʻu Swiss i ka calcium. Hoʻokahi kīʻaha o ke kāpena o Swiss e uhi i ka 10% o kāu mau mea e makemake ai i kēlā me kēia lā. ʻO Chard kahi kiʻekiʻe i ka fiber, nā huaʻai A a me C, a me ka pālolo a me nā mineral. He mea maikaʻi loa nō ia no ka make -ʻo hoʻokahi kīʻaha o ke chard he 35 calorie wale nō.

14 - Mīkiniʻo Tomatoes

ʻO nā tōmato'ōpiopio kahi kumu maikaʻi o ka calcium. ʻO ka'ōmaʻomaʻo hou kekahi kōkoʻomaʻi, akāʻo ka papa hana kālaiʻia ka mea nui i nā mineral a me hoʻokahi kīʻaha kīʻaha e pili ana i 10 pakeneka o kāu mau koi i ka manawa o ka manawa. Ua kiʻekiʻe lākou i ka potassium a me ka hao, a ua waiwai lākou i nā huaora A a me C.

15 - Pinto Beans

Legumes, ma ke ano la, he mau punae wai puna nui, a hoʻokahi kīʻaha o pinn beans e hoʻolako iāʻoe me kahiʻewalu pakeneka o kāu mau mea e koi ai i kēlā me kēia lā. He kiʻekiʻe hoʻi lākou i ka manganese a me ka fiber, me kahi mau hua liʻiliʻi C. Nā pīniʻeleʻele a me nā niʻania pūnana kekahi mau kumu maikaʻi hoʻi - hoʻokahi kīʻaha o kēlā me kēia bean heʻelima wale nō o ka hapalua o ka mana o ka lālā.

16 - Pākī Mele Mele

ʻO nā huapalapala Brazil aia ka mea nui iʻikeʻia he kumu nui o ka selenium, akā he kumu maikaʻi loa lākou o ka puna calcium. ʻEono mau biliane Brazil e pili ana i 50 miligrams a hāʻawiʻia e pili ana paha i ka hapalima o ka hapa o kāu pilikia i kēlā me kēia lā. He kiʻekiʻe lākou i ka magnesium a me nā momona maikaʻi.

17 - He aha ka mea aʻu iʻike wale ai?

Inā makemakeʻoe i kahi papa inoa - eia ka papa inoa o nā kumuhana calcium non-ʻai i hōʻikeʻia:

1. Soy, Rice a me Nut Milk
2. ʻO Kalaci-Hoʻopiʻiʻiaʻo kaʻalani
3. Tofu
4. Kale
5. ʻO Bok Choi
6. ʻAmona
7. Kupikoli
8. ʻO Kālapaʻo Collard
9. Rhubarb
10. Pākē
11. ʻO ka Beans
12. ʻO Swiss Chard
13. ʻOhiʻia nā māla
14. Pākena Beans
15. Mele Kalikimaka Noi

_{Nā kumuhana:}

_{Ke Kauka Lapaʻau o nā Kula Aupuni. "Nānā Haʻawina KaiʻAna:ʻO ke alakaʻi kūpono i nā mea kanu ka mea e pono ai."}

_{Nā Papa Hana Hoʻonaʻauao o ka Moku'āinaʻo Dietary Supplements. "Ka Hua'ōleloʻIke Mau Loa." http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/.}

>'Alahui Hui PūʻIa Hui PūʻIa Hui PūʻIaʻoʻAmelika Huipūʻia no ka Papahana Kūlana. "Pahi Pahi: 16043, Pīni, pinto, nā huaʻikuʻa kūʻona, i kukeʻia, kohua, me ka paʻakaiʻole." http://ndb.nal.usda.gov/ndb/foods/show/4757.

_{Ka Moku'āinaʻoʻAmelika Hui PūʻIa Waiwai Kūʻai no nā Palapalahana Kūʻaiwai Kūʻai no nā Kūlana Kūlana 28. https://ndb.nal.usda.gov/ndb/search/a>.}