Coob leej niam uas xav tias yuav ntshai txog kev noj qab haus huv ntawm lawv cov menyuam hauv plab thiab nug ntau yam, suav nrog: vim li cas thiab vim li cas thiaj li noj tshuaj calcium thaum cev xeeb tub? Cov tshuaj calcium txo qhov ua rau cov menyuam muaj hnub nyoog yug ntxov thiab menyuam tsis ua haujlwm zoo, mob plab thiab ntshav siab, txo cov ntshav tawm thaum menyuam yug los, pab tus poj niam cev xeeb tub khaws cov hniav thiab zam kev mob plab hauv cov leeg nqaij nyuj.
Tsim nyog
- - calcium npaj (qhov ua tau zoo tshaj plaws yog qhov kev pab cuam thib peb: Calcemin, Calcemin Vitrum Osteomag thiab Ua Ntej);
- - hau qe plhaub;
- - khoom noj siv mis (mis nyuj, yogurt, kefir, cheese, tsev cheese, feta cheese);
- - Rye cij;
- - zaub tshiab thiab txiv hmab txiv ntoo;
- - ceev.
Cov Lus Qhia
Kauj ruam 1
Nco ntsoov tias haus dej haus calcium thaum lub sijhawm thib ib thiab zaum thib ob ntawm cev xeeb tub. Tab sis tsis pub tshaj 1,500 milligrams ib hnub.
Kauj ruam 2
Txhua txhua hnub, txij thawj hnub ntawm cev xeeb tub, haus ob khob kefir, yogurt lossis mis nyuj (muab rau koj nquag nws ib txwm ua). Noj 100-150 grams ntawm tsev cheese thiab qee kis ntawm cheese txhua hnub. Yog li, koj yuav tsim qhov tsim nyog "tshwj tseg ntawm cov calcium" hauv koj lub cev, lossis, kom nws paub tseeb dua, raws nraim cov neeg tsis tuaj yeem peb caug grams uas yuav yeej tau xav los ntawm tus menyuam hauv peb lub hlis kawg ntawm cev xeeb tub thaum lub sijhawm uas nws yuav loj tuaj nrawm.
Kauj ruam 3
Xws li hauv koj cov khoom noj rye mov ci, feta cheese, khoom noj siv mis, zaub tshiab thiab txiv hmab txiv ntoo (tshwj xeeb yog beets thiab taum), txiv ntoo.
Kauj ruam 4
Tsis txhob luv nqi tshuaj ntsuab. Nqa cov qe hau plhaub. Tshem tawm zaj duab xis sab hauv ntawm nws. Tshav kub hauv lub lauj kaub kib. Zom rau hauv lub tshuaj khib lossis zom nrog kas fes grinder rau hmoov. Ntxiv cov hmoov no mus rau thawj chav kawm thawj thiab theem ob, lossis nqa nws los ua tshuaj, thaum haus dej huv. Kev noj tshuaj: 0.3-0.5 grams (tuaj yeem noj kwv yees li ib me ntsis diav) 2-3 zaug ib hnub. Hauv cov "tshuaj" no qhov feem ntawm calcium yog kwv yees li 35-38%. Nws yuav tsum raug sau tseg tias nws yog qhov zoo heev nqus los ntawm qe.
