Calcium sinadari ne da jikinmu ke bukata kuma ana samunsa a yawancin abincin shuka. Waɗanne nau'ikan samfuran suna ba mu da alli, yayin da ba acidifying jiki ba, zamu tattauna a wannan labarin. Har wa yau, daya daga cikin mafi kyawun tushen calcium shine kabeji. Wannan kayan lambu yana ƙunshe da ƙananan adadin oxalates, wanda ke haifar da mummunan sha. Wannan shine kyakkyawan madadin alayyahu, saboda na karshen yana da yawa a cikin oxalates (ko da yake calcium ma). Kimanin busassun ɓaure guda 8-10 sun ƙunshi adadin calcium kamar gilashin madara ɗaya. Bugu da ƙari, ɓaure suna da kyakkyawan tushen fiber, baƙin ƙarfe, da potassium. Almonds wani muhimmin tushen calcium, da magnesium da fiber. Baya ga cin goro, ana iya sha almond a matsayin madara ko man shanu. Butternut squash shine babban samfuri ta kowace hanya. Yana da wadata a cikin fiber, bitamin A kuma ya ƙunshi 84 MG na calcium (10% na darajar yau da kullum). Kofi ɗaya na Kale ya ƙunshi 94 MG na calcium na tushen shuka, tare da magnesium, fiber, chlorophyll, bitamin A, C, da baƙin ƙarfe. Muna ba da shawarar ƙara cokali guda na tsaba na chia sau biyu a rana zuwa santsi, oatmeal, salads, ko kayan gasa.
2022-11-11