Calcium, oo lagama maarmaan u ah lafaha adag, ku jira khudaarta caleenta cagaaran ee madow, ee tofu, ee farsamaynta kaas oo calcium sulfate loo isticmaalo; waxaa lagu daraa noocyo ka mid ah caanaha soyka iyo casiirka liinta, waxayna ku jirtaa cuntooyin kale oo badan oo caadiyan ay cunaan vegans. Inkasta oo cunto ku yar borotiinka xayawaanku ay yareyn karto luminta kalsiyumka, hadda waxaa jira caddayn yar oo ah in vegans ay leeyihiin shuruudo ka hooseeya kalsiyum marka loo eego dadka kale. Vegans waa inay cunaan cuntooyinka ay ku badan tahay kaalshiyamka iyo/ama isticmaalaan kaalshiyamka kaalshiyamka.
Baahida calcium
Calcium waa macdan aad muhiim ugu ah jidhka bini'aadamka. Lafahayagu waxay ka kooban yihiin xaddi badan oo kalsiyum ah, taas oo ay ugu wacan tahay inay noqdaan kuwo xoog badan oo adag. Jidhku wuxuu u baahan yahay kalsiyum si uu u qabto hawlo kale - shaqada habdhiska dareenka iyo murqaha iyo xinjirowga dhiigga. Hawlahani aad bay muhiim u yihiin marka heerarka kalsiyumku ay aad u hooseeyaan, kalsiyumka ayaa laga soo daadiyaa lafaha waxaana loo isticmaalaa ujeedooyin kale. Jirku wuxuu si taxadar leh ula socdaa heerka calcium ee dhiiga, sidaa darteed kuma filna kaliya in la cabbiro heerka calcium ee dhiiga si loo helo sawir cad oo ku saabsan maaddooyinka calcium ee jirka guud ahaan.
Tofu iyo Ilaha Kale ee Calcium
Iyada oo ay saamaysay dacaayadda warshadaha caanaha Maraykanka, dadweynaha guud waxay aaminsan yihiin in caanaha lo'du ay yihiin isha kaliya ee calcium. Si kastaba ha ahaatee, waxaa jira ilo kale oo aad u fiican oo kalsiyum ah, sidaas darteed vegans leh cunto kala duwan uma baahna inay ka welwelaan ilaha calcium ee cuntadooda.
Ilaha Vegan ee kaalshiyamka ee jidhku si fiican u nuugo waxaa ka mid ah caanaha soy ee kalsiyum-xoog leh iyo casiir liin, tofu-ka-kalsiyam leh, digirta iyo lowska soy, bok choy, brokoli, caleemaha brauncolli, bok choy, caleemaha khardal, iyo okra. Miraha, digirta (digirta aan ahayn soyga), miraha iyo khudaarta (marka laga reebo kuwa aan kor ku soo xusnay) waxay ka qayb qaadan karaan qaadashada kalsiyumka, laakiin ma beddelaan ilaha ugu muhiimsan ee calcium.
Jadwalku waxa uu tusinayaa kaalshiyamyada cuntooyinka qaarkood.. Marka aad aragto in afar wiqiyadood oo tofu adag ah ama 3/4 koob oo caleenta brauncolli ah ay leeyihiin xaddi la mid ah kalsiyumka sida hal koob oo caano lo'da ah, way fududahay in la arko sababta dadka aan cabbin caanaha lo'da ay weli leeyihiin lafo adag. iyo ilkaha.
Kaalshiyamka ku jira cuntooyinka vegan
| Koorsada | mugga | Calcium (mg) |
|---|---|---|
| molasses ceeriin | Qaado 2 | 400 |
| caleemaha brauncoli, la kariyey | Koobka 1 | 357 |
| Tofu oo lagu kariyey kaalshiyam sulfate (*) | 4 oz | 200-330 |
| Casiir liin leh oo ka kooban calcium | 8 ounces | 300 |
| Caanaha soy ama bariiska, ganacsiga, lagu xoojiyay kaalshiyamka, oo aan ku jirin waxyaabo kale oo lagu daro | 8 ounces | 200-300 |
| caano fadhi soy ganacsi | 6 ounces | 80-250 |
| Caleemaha bagalka, la kariyey | Koobka 1 | 249 |
| Tofu oo lagu farsameeyay nigari (*) | 4 wiqiyadood; | 80-230 |
| Tempe | Koobka 1 | 215 |
| Browncol, la kariyey | Koobka 1 | 179 |
| Soy, la kariyey | Koobka 1 | 175 |
| Okra, la kariyey | Koobka 1 | 172 |
| Bok choy, la kariyey | Koobka 1 | 158 |
| Caleemaha khardal, la kariyey | Koobka 1 | 152 |
| tahini | Qaado 2 | 128 |
| Brokoli, sauerkraut | Koobka 1 | 94 |
| lawska | Koobka 1 / 4 | 89 |
| Saliid almond | Qaado 2 | 86 |
| Caanaha soy, ganacsi, wax lagu daro | 8 ounces | 80 |
* Fiiri calaamadda ku dul taal weelka tofu si aad u ogaatid haddii calcium sulfate ama nigari (magnesium chloride) loo isticmaalay farsamaynta.
Fiiro gaar ah: Oxalic acid, oo laga helo isbinaajka, rhubarb, chard, iyo beetroot, waxay ka hortagtaa jirku inuu nuugo calciumka cuntooyinkan. Cuntooyinkani maaha ilo lagu kalsoonaan karo oo kalsiyum ah. Dhanka kale, jidhku wuxuu awood u leeyahay inuu si wax ku ool ah u nuugo calcium ku jira khudaarta kale ee cagaaran - brauncolis, caleemaha khardal ee Shiinaha, ubaxyada kaabajka Shiinaha. Fiberku waxa uu u muuqdaa in aanu saamayn yar ku yeelan awoodda jidhku u leeyahay in uu nuugo kaalshiyamka, marka laga reebo fiilooyinka ku jira qamadiga, kuwaas oo saamayn dhexdhexaad ah ku leh noocaan oo kale.