Calcium, Vitamin D thiab lwm yam khoom noj muaj txiaj ntsig yog qhov tsim nyog rau kev txhim kho pob txha thiab txhim kho hauv menyuam yaus. Yog tias koj tus menyuam tsis tau txais cov khoom noj uas tsim nyog txaus, lawv cov pob txha noj qab haus huv yuav raug kev txom nyem. Nws yog thaum menyuam yaus uas koj nce koj cov pob txha ntom ntom thiab pob txha muaj zog los ntawm kev siv cov zaub mov noj calcium los txhim kho pob txha. Tom qab cov neeg laus thaum ntxov, koj maj mam pib poob calcium los ntawm koj cov pob txha thiab ua rau pob txha poob. Yog tias koj tus menyuam muaj kev tsis haum mis lossis mis, nws tuaj yeem nyuaj kom ntseeg tau tias lawv tau siv cov tshuaj calcium txaus; txawm li cas los xij, nrog kev npaj ua tib zoo koj tuaj yeem paub tseeb tias koj tus menyuam tau txais cov calcium txaus los ntawm cov khoom siv tsis yog mis nyuj.
Cov kauj ruam
Ntu 1 ntawm 3: Tsom ntsoov rau Cov Khoom Uas Tsis Yog Mis Mis ntawm Calcium
Kauj Ruam 1. Pab cov dej haus muaj zog calcium thiab khoom noj
Txawm hais tias mis nyuj, cheese thiab yogurt muaj cov calcium ntau, muaj lwm cov khoom noj uas tuaj yeem muab calcium ib yam. Cov menyuam yaus uas ua xua rau mis nyuj tuaj yeem haus cov dej haus muaj zog thiab cov zaub mov ua lwm txoj hauv kev uas yuav muab cov tshuaj calcium txaus.
- Calcium yog cov zaub mov tseem ceeb rau menyuam yaus thiab cov laus cov pob txha noj qab haus huv. Cov tuam txhab tsim khoom noj tam sim no ntxiv cov ntxhia no rau ntau cov zaub mov suav nrog ntau yam dej haus.
- Cov khoom noj uas muaj calcium ntau ntxiv muaj xws li: kua txiv kab ntxwv, kua mis, cov noob nplej qhuav, mis nyuj, qhob cij, oatmeal thiab taum paj. Cov kua txiv kab ntxwv thiab mis tsis muaj mis nyuj tuaj yeem muaj nyob txhua qhov chaw ntawm 200-400 mg ntawm calcium rau ib qho.
- Nco ntsoov tias qhov muaj nyob ntawm cov calcium hauv cov khoom noj no (koj lub cev nqus tau cov calcium ntxiv) zoo li cas. Piv txwv li, cov calcium hauv cov kua txiv kab ntxwv tau nqus tau zoo. Whereas cov calcium hauv cov kua kua txiv nyob hauv qab, yog li nws tau pom zoo kom co koj cov kua mis ua ntej ua haujlwm.
Kauj Ruam 2. Cia koj tus menyuam noj pluas tshais muaj zog
Nws yog qhov zoo tshaj los sim nthuav tawm koj tus menyuam cov calcium kom tau txais tag nrho ib hnub. Me ntsis calcium ntawm txhua pluas noj ua kom yooj yim kom tau raws li qhov xav tau ntawm 1, 000-1, 300 mg txhua hnub. Pib koj tus menyuam hnub so nrog pluas tshais uas muaj calcium.
- Nyob rau qhov tsis zoo ntawm cov nplej thiab nyuj mis noj tshais, pauv mus rau qee yam khoom noj muaj zog ntxiv rau pluas tshais. Ua ke ob peb yam no tuaj yeem pab koj tus menyuam kom tau txais cov tshuaj calcium uas tsim nyog thaum sawv ntxov.
- Yog tias koj tus menyuam nyiam cereal thiab mis nyuj, nrhiav cov cereal uas muaj zog nrog calcium. Nyeem dua daim ntawv qhia khoom noj khoom haus thiab nrhiav pom feem pua ntawm cov calcium hauv ib qho ntawm cov nplej. Nws yuav tsum muaj tsawg kawg 10-15% ntawm koj tus menyuam cov calcium xav tau. Cov nplej tuaj yeem muaj nyob txhua qhov chaw 200-1,000 mg ntawm calcium ib zaug.
- Ua haujlwm rau koj tus menyuam cov cereal nrog ntxiv cov kua los yog mis nyuj. Nco ntsoov, ua tib zoo co cov mis uas tsis yog mis no kom ntseeg tau tias koj tau txais cov tshuaj calcium tag nrho.
Kauj Ruam 3. Pab zaub ntsuab tsaus thiab zaub cruciferous
Nyob ntawm lub hnub nyoog ntawm koj tus menyuam thiab nws nyiam saj, koj tuaj yeem sim ua nws qee cov zaub ntsuab thiab lwm cov zaub uas muaj calcium ntau. Cov zaub mov no tshwj xeeb yog muaj cov calcium siab thiab tuaj yeem pab koj tus menyuam ncav cuag nws cov kev xav tau txhua hnub.
- Cov zaub ntsuab thiab zaub xas lav uas muaj calcium ntau tshaj yog: zaub ntsuab, zaub ntsuab, thiab zaub ntsuab. Lwm cov zaub suav nrog zaub paj zaub, zaub paj zaub rabe thiab bok choy. Cov zaub tsis muaj calcium ntau dhau tab sis tuaj yeem muaj nyob qhov twg los ntawm 50-350 mg ntawm calcium ib zaug.
- Txawm hais tias muaj lwm cov zaub uas muaj calcium ntau ib yam (zoo li beets, rhubarb thiab zaub ntsuab), cov calcium hauv cov zaub tshwj xeeb no tsis nqus tau zoo.
- Ua zaub xam lav nrog noj hmo kom pab koj tus menyuam nyob hauv cov zaub ntsuab tsaus. Koj tseem tuaj yeem paub tseeb tias yuav ua zaub mov broccoli lossis bok choy nrog noj hmo ib yam. Yog tias koj tus menyuam ntim khoom noj su, txiav txim siab muab cov taum paj zaub los ua noj ua haus raws li ib sab.
Kauj Ruam 4. Mus tus neeg tsis noj nqaij thiab pab tofu lossis tempeh
Ib tus neeg tsis noj nqaij ntawm cov calcium tuaj yeem pom hauv cov khoom noj kua zaub, taum paj thiab tempeh (cov taum pauv fermented). Cov khoom no tuaj yeem hloov cov nqaij hauv pluas noj lossis tau txais kev pab nrog lwm qhov chaw muaj protein ntau rau kev ntxiv ntaus rau calcium.
- Tofu tuaj yeem muaj 200-400 mg ntawm calcium ib zaug. Tempeh tuaj yeem muaj txog 180-200 mg ntawm calcium ib zaug. Yog ua ke nrog lwm cov khoom noj uas muaj calcium (xws li zaub paj zaub lossis bok choy) koj tus menyuam yuav tau txais zaub mov muaj calcium ntau.
- Muab cov zaub mov muaj protein ntau no sim. Ob leeg tofu thiab tempeh tuaj yeem sautéed, ci, do-kib lossis txawm tawg mus rau hauv cov tais diav tais diav. Lawv muaj qhov tsw me me thiab feem ntau nyiam los ntawm cov menyuam yaus.
Kauj Ruam 5. Suav cov ntses kaus poom hauv koj tus menyuam txoj kev noj haus
Yog tias koj tus menyuam nyiam noj tuna nyias qhaub cij, qhov no yuav yog ib txoj hauv kev zoo los ua kom nws cov calcium tau txais tag nrho. Ob leeg ntses hauv kaus poom thiab qee cov ntses tshiab lossis khov muaj qhov tsim nyog ntawm cov calcium.
- Cov kaus poom tuna lossis salmon tuaj yeem muaj nyob qhov twg los ntawm 35-250 mg ntawm calcium ib zaug. Ib qho ntxiv, cod, herring thiab trout muaj kwv yees li 20 mg ntawm cov tshuaj calcium ib zaug.
- Sim ua tuna lossis salmon nyias qhaub cij lossis qhwv rau koj tus menyuam noj su (ua haujlwm nrog qee cov zaub ntsuab tsaus rau ntawm cov qhob cij muaj zog tuaj yeem ua kom muaj cov ntsiab lus calcium tag nrho) lossis muaj ntses ob peb zaug hauv ib lub lim tiam nrog noj hmo.
Kauj Ruam 6. Mus nrog almonds
Ib txoj hauv kev zoo los ntxiv cov calcium ntau rau koj tus menyuam txoj kev noj zaub mov yog los ntawm almonds. Cov txiv ntoo no tsis muaj calcium ntau dhau, tab sis tuaj yeem ntxiv rau cov khoom noj txom ncauj lossis zaub mov kom txhawb lawv cov ntsiab lus calcium.
- Ib qho kev pabcuam ntawm 1 oz, almonds muaj li ntawm 70-80 mg ntawm calcium. Lwm yam txiv ntoo ntau yam muaj qee cov calcium, tab sis nws tsawg heev.
- Ua koj tus kheej txoj kev sib tov nrog almonds thiab txiv hmab txiv ntoo qhuav rau koj tus menyuam nqa hauv nws lub thawv noj su lossis muaj noj hmo thaum tav su. Koj tseem tuaj yeem ua haujlwm txhoov almonds rau saum cov zaub xam lav kom ntxiv me ntsis crunch thiab ntaus ntawm calcium.
Ntu 2 ntawm 3: Koom nrog Lwm Cov Khoom Noj los Saib Xyuas Kev Noj Qab Nyob Zoo
Kauj Ruam 1. Koom nrog cov peev txheej ntawm Vitamin D
Calcium tau txais kev saib xyuas ntau ntxiv txog kev noj qab haus huv ntawm cov pob txha, tab sis muaj lwm cov vitamins thiab minerals uas tseem ceeb ib yam. Kev noj kom txaus ntawm Vitamin D kuj tseem ceeb rau kev noj qab haus huv ntawm pob txha.
- Cov menyuam yaus xav tau cov tshuaj calcium thiab Vitamin D. txaus cov zaub mov no ua haujlwm ua ke los pab cov menyuam txhim kho cov pob txha muaj zog thiab khov thaum lawv tseem hluas. Qhov txaus ntawm cov calcium ib leeg tsis txaus rau kev noj qab haus huv ntawm pob txha.
- Cov menyuam xav tau txog 400-800 IU ntawm Vitamin D txhua hnub. Txawm hais tias qhov no yog qhov tsawg me me, txawm tias cov menyuam yaus uas ua si sab nraud tsis tu ncua tau qhia tias muaj qhov tsis txaus.
- Khoom noj khoom haus ntawm Vitamin D suav nrog: qe qe, ntses rog (zoo li salmon thiab tuna) thiab cov khoom noj muaj zog (zoo li kua txiv kab ntxwv, kua mis thiab cov nplej). Koj tseem tuaj yeem tau txais qee cov Vitamin D ib txwm thaum koj zaum hauv lub hnub.
- Hmoov tsis zoo, tsis muaj zaub mov ntau ntawm Vitamin D. Ntxiv rau, yog tias koj tso tshuaj pleev thaiv hnub rau koj tus menyuam, uas tsis tso cai rau nws cov tawv nqaij ua Vitamin D thaum nws raug tshav ntuj. Tham nrog koj tus kws kho mob txog kev muab koj tus menyuam cov tshuaj Vitamin D tsawg rau kom pab nws tau txais cov nyiaj txaus.
- Koj tus kws kho mob kuj tseem yuav pom zoo txog 10 feeb ntawm tshav ntuj yam tsis muaj tshuaj pleev thaiv hnub peb zaug hauv ib lub lis piam los pab ua Vitamin D ib txwm muaj.
Kauj Ruam 2. Suav nrog cov khoom siv magnesium ib txwm muaj
Magnesium kuj tau cuam tshuam nrog kev saib xyuas pob txha rau cov neeg laus; txawm li cas los xij, cov kev tshawb fawb tsis ntev los no qhia tias kev noj cov magnesium txaus txaus yog qhov tseem ceeb ib yam rau kev txhim kho pob txha hauv menyuam yaus.
- Ib txoj kev tshawb fawb tsis ntev los no tau qhia tias menyuam yaus cov zaub mov muaj magnesium tau txuas ncaj qha rau cov pob txha uas lawv tsim thaum lawv hnub nyoog. Kev nqes qis tau cuam tshuam nrog qis pob txha ntom ntom.
- Cov lus pom zoo nruab nrab txhua hnub yog raws li hauv qab no: Yug tau rau 6 lub hlis: 30 mg; 7-12 hlis: 75 mg; 1 - 3 xyoos: 80 mg; 4 - 8 xyoos: 130 mg; 9 - 13 xyoos: 240 mg; tub 14 - 18: 410 mg; ntxhais 14 - 18: 360 mg.
- Feem ntau, kev noj zaub mov kom zoo thiab noj zaub mov zoo yuav ua kom muaj cov zaub mov txaus txaus. Cov zaub mov tshwj xeeb uas muaj cov tshuaj magnesium suav nrog: txiv ntseej, zaub ntsuab, muaj zog ua kom muaj zog, kua mis thiab cov khoom ua kua, taum dub, qhob cij muaj zog, avocado thiab qos yaj ywm.
Kauj Ruam 3. Xaiv cov khoom noj uas muaj phosphorus ntau
Lwm cov ntxhia tseem ceeb rau tus menyuam txoj kev loj hlob ntawm pob txha thiab kev loj hlob yog phosphorus. Txawm hais tias kev noj zaub mov zoo yuav tsum muab cov phosphorus txaus, ua kom koj tus menyuam tau txais txaus los ntawm lawv cov zaub mov noj.
- Thaum cov menyuam tsis muaj kev noj zaub mov zoo lossis sib txawv, lawv yuav tsis noj cov phosphorus txaus. Cov kev tshawb fawb tau qhia tias qib qis ntawm phosphorus tau cuam tshuam nrog kev loj hlob tsis zoo thiab txhim kho pob txha thiab hniav tsis zoo.
- Cov menyuam yaus hnub nyoog qis dua 10 xyoo xav tau txog 500 mg ntawm phosphorus txhua hnub. Cov menyuam yaus hnub nyoog tshaj 10 xyoo xav tau txog 1300 mg ntawm phosphorus txhua hnub.
- Cov zaub mov uas muaj qib qis ntawm phosphorus suav nrog: cov zaub mov muaj protein (zoo li nqaij qaib, nqaij nyuj lossis nqaij npuas), txiv ntseej, khoom siv mis nyuj, taum, lentils thiab nplej tag nrho.
Kauj Ruam 4. Xyuas kom koj tus menyuam tau noj cov vitamin A txaus
Vitamin A tsis yog qhov tseem ceeb rau koj lub zeem muag. Cov vitamins tseem ceeb no tseem ua lub luag haujlwm tseem ceeb hauv kev loj hlob ntawm cov pob txha hauv menyuam yaus.
- Vitamin A tshwj xeeb yog lub luag haujlwm rau cov cell kom tuaj yeem faib lossis rov ua kom raug. Cov pob txha pob txha hauv cov menyuam tau faib thiab hloov pauv sai thaum cov menyuam loj hlob, tsim thiab txhim kho cov nqaij pob txha.
- Cov menyuam xav tau txog 400-600 mg ntawm Vitamin A txhua hnub. Cov menyuam yaus hnub nyoog qis dua 10 xav tau tus nqi qis - raws li lawv loj tuaj lawv xav tau nyiaj ntau me ntsis txhua hnub.
- Vitamin A muaj nyob hauv ntau yam zaub mov suav nrog: qos yaj ywm qab zib, carrots, taub dag, zaub ntsuab, cantaloupe, kua txob liab, ntses, daim siab, txiv nkhaus taw, apricots, zaub paj thiab cov nplej muaj zog.
Kauj Ruam 5. Koom nrog cov peev txheej ntawm Vitamin C
Vitamin C yog ib qho yooj yim mus nrhiav cov vitamins - nws muaj nyob hauv ntau cov txiv hmab txiv ntoo thiab zaub. Ntxiv rau lwm cov as -ham, Vitamin C yog qhov tseem ceeb rau menyuam txoj kev noj qab haus huv pob txha.
- Txawm hais tias koj ib txwm xav txog cov pob txha ua tiav ntawm calcium, cov protein tseem ceeb pom hauv pob txha yog collagen. Vitamin C yog qhov tseem ceeb rau kev tsim khoom thiab kev saib xyuas ntawm collagen.
- Kev pom zoo koob tshuaj txhua hnub rau menyuam yog raws li hauv qab no: Yug mus txog 6 lub hlis: 40 mg; 7 - 12 hlis: 50 mg; 1 - 3 xyoos: 15 mg; 4 - 8 xyoos: 25 mg; 9 - 13 xyoos: 45 mg; tub 14 - 18 xyoo: 75 mg; ntxhais 14 - 18 xyoo: 65 mg.
- Cov zaub mov uas tshwj xeeb tshaj yog muaj Vitamin C suav nrog: txiv hmab txiv ntoo citrus (zoo li txiv kab ntxwv, txiv kab ntxwv qaub thiab lawv cov kua txiv), kiwi, liab thiab ntsuab tswb kua txob, txiv hmab txiv ntoo, txiv lws suav thiab melons.
Ntu 3 ntawm 3: Qhia txog Kev Noj Qab Nyob Zoo thiab Kev Ua Neej Nyob Rau Cov Menyuam
Kauj Ruam 1. Txhawb kom noj zaub mov zoo thiab sib txawv
Muaj ntau cov as -ham uas xav tau los pab cov menyuam txhim kho cov pob txha muaj zog thiab noj qab nyob zoo. Txawm tias muaj kev tsis haum mis, txoj hauv kev zoo tshaj kom tau txais tag nrho cov as -ham yog los ntawm kev noj zaub mov zoo thiab sib txawv.
- Kev noj zaub mov zoo rau cov menyuam txhais tau tias lawv tau noj zaub mov los ntawm txhua pawg zaub mov (tshwj tsis yog khoom noj mis nyuj) txhua hnub. Ib qho ntxiv, koj yuav tsum pab lawv tsom mus rau cov zaub mov uas yuav hloov pauv cov zaub mov muaj calcium los ntawm pab pawg mis nyuj.
- Cov menyuam yuav tsum tau noj zaub mov los ntawm pab pawg protein, pab pawg zaub, pab pawg txiv hmab txiv ntoo thiab los ntawm pab pawg nplej txhua hnub.
- Nws tseem ceeb heev rau menyuam yaus noj zaub mov ntau yam. Muab cov hom txiv hmab txiv ntoo, zaub thiab cov protein sib txawv rau lawv yuav pab xyuas kom lawv tau txais cov zaub mov tsim nyog txaus.
Kauj Ruam 2. Qhia txog dej thiab mis tsis yog mis nyuj nkaus xwb
Coob leej menyuam yaus tawm tsam kom tau txais cov tshuaj calcium txaus txhua hnub - tsis hais seb lawv puas muaj kev tsis haum mis. Ntau tus kws tshaj lij kev noj qab haus huv tau hais txog qhov tseem ceeb ntawm kev txwv qee qhov kev xaiv zaub mov kom ntseeg tau tias cov menyuam tau txais cov calcium txaus txhua hnub.
- Cov kws paub txog kev noj qab haus huv thiab khoom noj khoom haus tau ceeb toom tias menyuam cov qib calcium ntau zuj zus. Qhov laj thawj tom qab qhov no yog tias tau nce ntau hauv cov dej qab zib, cov dej haus muaj zog thiab cov dej qab zib uas cov menyuam haus. Qhov no yog hloov cov dej haus uas muaj calcium ntau hauv cov menyuam noj.
- Txhawb koj tus menyuam kom khov rau dej thiab cov dej muaj zog calcium xws li 100% kua txiv kab ntxwv, kua mis lossis mis mis. Ua kom tsawg kawg 40-60 oz dej txhua hnub ntxiv rau ib khob lossis ob qho dej haus muaj zog.
- Kom koj tus menyuam zam lossis txwv ntau npaum li cas nws haus dej haus xws li dej qab zib, tshuaj yej, dej txiv hmab txiv ntoo, haus dej kis las, haus dej muaj zog lossis kas fes.
Kauj Ruam 3. Tsom ntsoov rau kev noj zaub mov qis sodium
Ua raws li kev noj zaub mov qis sodium tsis yog rau cov neeg muaj ntshav siab xwb. Sodium thiab calcium muaj kev sib raug zoo tshwj xeeb hauv lub cev ua rau nws tseem ceeb rau menyuam yaus kom ua raws li kev noj zaub mov kom muaj sodium tsawg.
- Calcium thiab sodium faib tib txoj kev thauj khoom hauv lub cev. Thaum cov menyuam tau nce qib sodium los ntawm lawv cov zaub mov noj, lawv tso cov calcium ntau hauv lawv cov zis. Qhov no txo qis npaum li cas cov calcium tuaj yeem nqus tau los ntawm lub cev.
- Cov menyuam yaus lub hauv paus tseem ceeb ntawm sodium yog los ntawm cov zaub mov tiav, zaub mov nrawm thiab lwm yam khoom noj hauv tsev noj mov. Pab koj tus menyuam txwv lawv cov khoom noj xws li: chips, crackers, khoom qab zib, khoom noj ceev, zaub kib thiab pizza.
- Kom koj tus menyuam tsom mus rau kev ua haujlwm tsawg dua, ua zaub mov ntau dua. Piv txwv li, tsis txhob siv cov crackers ua khoom noj txom ncauj, kom lawv mus rau cov kua nrog txhua yam txiv laum huab xeeb.
Kauj Ruam 4. Txhawb koj tus menyuam kom tawm dag zog tas li
Txawm hais tias kev noj zaub mov zoo nyob hauv cov calcium thiab Vitamin D (thiab lwm yam khoom noj muaj txiaj ntsig) yog qhov tseem ceeb rau kev noj qab haus huv pob txha loj hlob hauv menyuam yaus, nws tseem yog ib qho tseem ceeb txhawb kev ua haujlwm. Kev cob qhia lub zog thiab cardio yog qhov tseem ceeb rau menyuam txoj kev loj hlob ntawm pob txha.
- Kev tawm dag zog lub cev tas li tuaj yeem pab ua kom pob txha loj hlob hauv menyuam yaus. Ib qho ntxiv, nws pab teeb tsa tus cwj pwm zoo mus sij hawm ntev. Kev tawm dag zog lub cev, tshwj xeeb yog kev hnyav thiab kev tawm dag zog lub zog, pab tswj cov pob txha loj li cov neeg laus.
- Cov menyuam yuav tsum ua haujlwm tsawg kawg ib teev nyob rau ib hnub. Nco ntsoov tias lawv ua ntau yam qoj ib ce aerobic thaum lub sijhawm 60 feeb no. Ua si sab nraum zoov, ntaus kis las, caij tsheb kauj vab lossis taug kev nrog tsev neeg suav tag nrho rau lub sijhawm no.
- Kev tawm dag zog zoo li taug kev, khiav thiab seev cev yog txhua qhov suav nrog ua kom hnyav. Txhawb koj tus menyuam kom koom nrog cov no txhua hnub los pab txhim kho nws cov pob txha thaum nws loj tuaj.
Lub tswv yim
- Txawm tias menyuam yaus uas muaj kev tsis haum mis tseem tuaj yeem tau txais cov calcium txaus los ntawm lawv cov zaub mov.
- Yog tias koj tus menyuam muaj teeb meem tau txais cov zaub mov muaj calcium txaus, txiav txim siab tham nrog lawv tus kws kho mob txog kev ntxiv cov calcium ntxiv.
