Kana vegans vasingabvunzwe kana vari kuwana mapuroteni akakwana, vanowanzo bhoikana nemibvunzo yekuti vanowana sei calcium nekucheka mukaka wemhou. Kune akawanda e-calcium-yakasimba yekugadzira mukaka sarudzo pakati pezvigadzirwa zvevegan, asi amai hunhu ivo vakagadzira zvirimwa zvine calcium.
Hezvino zvimwe zvekudya zvekutarisira kuti uwedzere zvitoro zvako zvecalcium, zvese zvakasikwa, kubva pasi.
Kale
Calcium: 1 kapu yakabikwa kabichi = 375 mg Mukuwedzera kune calcium, kare inopfuma muvhitamini K, A, C, folic acid, fiber uye manganese.
turnip pamusoro
Calcium: 1 kapu yemiriwo yakabikwa = 249 mg Mushure mekuzvirumbidza nekusarudza miriwo ine calcium yakawanda, zvirumbidze iwe zvakare nekuti kuwedzera kune calcium, turnip girini ndiyo yakanaka sosi yevhitamini K, A, C, folic acid, manganese, vhitamini E, fiber uye mhangura.
Sesame mbeu
Calcium: 28 magiramu emhodzi yesesame yakakangwa = 276,92 mg Kusveta pane izvi kuputika kwesimba kuchapawo muyero mukuru we magnesium, phosphorus, iron, copper uye manganese. Kunyangwe iwe uchigona kuwana yakawanda calcium kubva kumbeu dzakakangwa, unogona zvakare kudya mhodzi dzesame muchimiro chetahini.
Kabichi kare
Calcium: 1 kapu yakabikwa kare = 179 mg Kufanana nevanun'una vayo vambotaurwa, kare inzvimbo yakanaka kwazvo yevhitamini K, A, C uye manganese. Ini ndinoda kare uye ndanga ndichiidya kubva kugadheni kwevhiki rapfuura. Inogonawo kutengwa pazviratidzwa zvevarimi.
Chinese cabbage (Bok choy)
Calcium: 1 kapu yakabikwa kabheji = 158 mg Chinese cabbage muriwo unoshamisa une muto uzere nezvinovaka muviri. Yakapfuma muvhitamini K, A, C, folic acid uye potassium, iyi muriwo isarudzo yakanaka yekudya kwemanheru. Haisi yakanaka chete mukubika kwechinyakare, asi muto kubva mairi wakanakisa. Ini ndinoishandisa sehwaro hwemichero yakawanda yemiriwo.
Okra
Calcium: 1 kapu yakabikwa okra = 135 mg Mukuwedzera kune calcium, okra yakazara mu vitamini K, vitamini C, uye manganese. Takatarisa zvikafu zvitanhatu izvo zvakakura zvechisikigo zve calcium, asi kune zvimwe zvakawanda. Tempeh, mhodzi dzeflakisi, tofu, soya bhinzi, sipinachi, maarumondi, amaranth, molasi mbishi, bhinzi dzeitsvo uye misi dzakapfuma mucalcium. Uye izvi zvose pasina kubvisa mukaka kubva mhuru, iyo ndeyayo nenzira yakarurama. Munhu wese anokunda.