Calcium, inokosha kumapfupa akasimba, iripo murima mashizha mashizha mashizha, mu tofu, mukugadzirisa iyo calcium sulfate yakashandiswa; inowedzerwa kune mamwe marudzi emukaka wesoya uye muto wemaranjisi, uye iripo mune zvimwe zvakawanda zvekudya zvinowanzodyiwa nemavegan. Kunyange zvazvo kudya kwakaderera muprotein yemhuka kunogona kuderedza kurasikirwa kwecalcium, pane ikozvino humbowo hushoma hwekuti vegans vane yakaderera calcium inodiwa kupfuura vamwe vanhu. Vegans vanofanira kudya chikafu chakakwira mucalcium uye/kana kushandisa calcium supplements.
Kuda calcium
Calcium iminerari yakakosha kumuviri wemunhu. Mapfupa edu ane calcium yakawanda, nekuda kwaanogara akasimba uye akaoma. Muviri unoda calcium kuita mamwe mabasa - kushanda kwetsinga uye muscular system uye kugwamba kweropa. Aya mabasa akakosha zvekuti kana chikafu checalcium mazinga akadzikira, calcium inoburitswa kubva mumapfupa uye inoshandiswa kune zvimwe zvinangwa. Muviri unonyatsocherechedza huwandu hwe calcium muropa, saka hazvina kukwana kungoyera chiyero che calcium muropa kuti uwane mufananidzo wakajeka wehuwandu hwe calcium mumuviri wose.
Tofu uye Zvimwe Zvinyorwa zveCalcium
Vachipesvedzerwa nenhema dzeindasitiri yemukaka yekuAmerica, veruzhinji vanotenda kuti mukaka wemombe ndiwo chete unobva calcium. Nekudaro, kune mamwe matsime akanakisa e calcium, saka mavegan ane chikafu chakasiyana haafanire kunetseka nezve masosi e calcium mukudya kwavo.
Vegan masosi ecalcium akanyatsotorwa nemuviri anosanganisira calcium-yakasimba soya mukaka uye muto weorenji, calcium-fortified tofu, soya beans uye soya nzungu, bok choy, broccoli, brauncolli mashizha, bok choy, mustard mashizha, uye okra. Zviyo, bhinzi (bhinzi kunze kwesoya), michero nemiriwo (kunze kweiyo yakanyorwa pamusoro) inogona kubatsira mukudya kwecalcium, asi haitsivi matsime makuru e calcium.
Tafura inoratidza calcium yemukati yezvimwe zvekudya.. Paunoona kuti maounzi mana e firm tofu kana 3/4 kapu yebrauncolli mashizha ane yakaenzana calcium seimwe kapu yemukaka wemhou, zviri nyore kuona kuti nei vanhu vasinganwi mukaka wemhou vachiri nemapfupa akasimba. uye mazino.
Calcium yemukati mune vegan chikafu
| chigadzirwa | vhorumu | Calcium (mg) |
|---|---|---|
| molasses mbishi | Vijiko maviri | 400 |
| brauncoli mashizha, akabikwa | 1 cup | 357 |
| Tofu yakabikwa ne calcium sulfate (*) | 4 oz | 200-330 |
| Orange juice ine calcium | 8 ounces | 300 |
| Soy kana mukaka wemupunga, wekutengesa, wakasimbiswa ne calcium, usina zvimwe zvinowedzera | 8 ounces | 200-300 |
| yekutengesa soya yogati | 6 ounces | 80-250 |
| Turnip mashizha, yakabikwa | 1 cup | 249 |
| Tofu yakagadziriswa ne nigari (*) | 4 ounces; | 80-230 |
| Tempe | 1 cup | 215 |
| Browncol, yakabikwa | 1 cup | 179 |
| Soya bhinzi, yakabikwa | 1 cup | 175 |
| Okra, yakabikwa | 1 cup | 172 |
| Bok choy, yakabikwa | 1 cup | 158 |
| Mashizha emasitadhi, akabikwa | 1 cup | 152 |
| tahini | Vijiko maviri | 128 |
| Broccoli, sauerkraut | 1 cup | 94 |
| nzungu dzealmond | 1 / 4 mukombe | 89 |
| Almond mafuta | Vijiko maviri | 86 |
| Soy mukaka, kutengeserana, hapana additives | 8 ounces | 80 |
* Tarisa chinyorwa pamudziyo we tofu kuti uzive kana calcium sulfate kana nigari (magnesium chloride) yakashandiswa mukugadziriswa.
Cherechedza: Oxalic acid, inowanikwa muspinachi, rhubarb, chard, uye beetroot, inodzivirira muviri kuti usatore calcium muzvikafu izvi. Zvokudya izvi hazvisi zvinovimbika zve calcium. Kune rumwe rutivi, muviri unokwanisa kunyatsotora calcium iri mune imwe miriwo yakasvibirira - mu brauncolis, muChinese yemasitadhi mashizha, muChinese cabbage maruva. Fibre inoita seisina zvazvinoita pakukwanisa kwemuviri kutora calcium, kunze kwemafibers ari mubran yegorosi, ane mwero mugumisiro werudzi urwu.