Calcium, mai mahimmanci don ƙaƙƙarfan ƙasusuwa, ba a cikin kayan lambu masu duhu kore, a cikin tofu, a cikin sarrafa abin da aka yi amfani da sulfate na calcium; ana saka shi a cikin wasu nau'ikan madarar waken soya da ruwan lemu, kuma yana cikin sauran nau'ikan abincin da masu cin ganyayyaki ke yawan ci. Kodayake rage cin abinci a cikin furotin dabba na iya rage asarar calcium, a halin yanzu akwai ƙananan shaida cewa masu cin ganyayyaki suna da ƙananan abin da ake bukata na calcium fiye da sauran mutane. Ya kamata masu cin ganyayyaki su ci abinci mai yawan calcium da/ko su yi amfani da abubuwan da ake ci na calcium.
Bukatar calcium
Calcium wani ma'adinai ne mai mahimmanci ga jikin mutum. Kasusuwan mu sun ƙunshi adadi mai yawa na calcium, godiya ga wanda ya kasance mai ƙarfi da ƙarfi. Jiki yana buƙatar calcium don aiwatar da wasu ayyuka - aiki na tsarin juyayi da tsoka da kuma zubar da jini. Waɗannan ayyuka suna da mahimmanci ta yadda idan matakan calcium na abinci ya yi ƙasa sosai, ana fitar da calcium daga ƙasusuwa kuma ana amfani da su don wasu dalilai. Jiki yana lura da matakin calcium a cikin jini a hankali, don haka bai isa ba kawai auna matakin calcium a cikin jini don samun cikakken hoto na abubuwan da ke cikin jiki gaba ɗaya.
Tofu da sauran tushen Calcium
Sakamakon farfagandar masana'antar kiwo ta Amurka, jama'a sun yi imanin cewa madarar shanu ita ce kawai tushen calcium. Duk da haka, akwai wasu kyawawan hanyoyin samar da calcium, don haka masu cin ganyayyaki masu cin abinci iri-iri ba sa damuwa game da tushen calcium a cikin abincin su.
Abubuwan da ake samu na sinadarai na sinadarai da jiki ke sha sosai sun hada da madarar waken soya mai sinadarin calcium da ruwan lemu, da tofu mai kariyar calcium, wake da waken soya, bok choy, broccoli, ganyen brauncolli, bok choy, ganyen mustard, da okra. Hatsi, wake (wake ban da waken soya), 'ya'yan itatuwa da kayan marmari (ban da waɗanda aka lissafa a sama) na iya ba da gudummawa ga shan calcium, amma kada su maye gurbin tushen tushen calcium.
Teburin yana nuna abun ciki na calcium na wasu abinci.. Lokacin da ka ga cewa oza huɗu na tofu mai ƙarfi ko 3/4 na ganyen brauncolli yana da adadin calcium daidai da kofi ɗaya na madarar saniya, yana da sauƙi ka ga dalilin da yasa mutanen da ba su sha madarar saniya suna da ƙarfi ƙashi. da hakora.
Calcium abun ciki a cikin abincin vegan
| Samfur | Volume | Calcium (mg) |
|---|---|---|
| raw molasses | 2 tablespoons | 400 |
| ganyen brauncoli, dafaffe | 1 kofin | 357 |
| Tofu dafa shi da calcium sulfate (*) | 4 oz | 200-330 |
| Ruwan lemu mai dauke da alli | 8 oganci | 300 |
| Nonon waken soya ko shinkafa, kasuwanci, da aka yi da alli, ba ya ƙunshi wasu abubuwan ƙari | 8 oganci | 200-300 |
| yogurt soya kasuwanci | 6 oganci | 80-250 |
| Ganyen turnip, dafaffe | 1 kofin | 249 |
| Tofu ana sarrafa shi da nigari (*) | 4 ounce; | 80-230 |
| Tempe | 1 kofin | 215 |
| Browncol, Boiled | 1 kofin | 179 |
| Waken soya, tafasa | 1 kofin | 175 |
| Okra, tafasa | 1 kofin | 172 |
| Bok choy, tafasa | 1 kofin | 158 |
| Ganyen mustard, dafaffe | 1 kofin | 152 |
| tahini | 2 tablespoons | 128 |
| Broccoli, sauerkraut | 1 kofin | 94 |
| almond kwayoyi | 1 / 4 kofin | 89 |
| Man almond | 2 tablespoons | 86 |
| Nonon waken soya, kasuwanci, babu abubuwan da za a iya ƙarawa | 8 oganci | 80 |
* Bincika alamar da ke kan kwandon tofu don sanin ko an yi amfani da calcium sulfate ko nigari (magnesium chloride) wajen sarrafawa.
lura: Oxalic acid, wanda ake samu a alayyahu, rhubarb, chard, da beetroot, yana hana jiki shan sinadarin calcium a cikin wadannan abinci. Waɗannan abinci ba abin dogaro bane tushen calcium. A gefe guda kuma, jiki yana iya shawo kan ƙwayoyin calcium da ke cikin sauran kayan lambu masu kore - a cikin brauncolis, a cikin ganyen mustard na kasar Sin, a cikin furannin kabeji na kasar Sin. Fiber ya bayyana ba ya da wani tasiri a kan ikon jiki na shan calcium, ban da fibers a cikin bran alkama, wanda ke da matsakaicin tasiri na irin wannan.