Uma izilwane ezidliwa yizilwane zingabuzwa ukuthi zithola amaprotheni anele yini, zivame ukuba nesithukuthezi ngemibuzo yokuthi ziyithola kanjani i-calcium ngokusika ubisi lwenkomo. Kunenqwaba yezinketho zobisi lokwenziwa oluqiniswe nge-calcium phakathi kwemikhiqizo ye-vegan, kodwa imvelo kamama yakha izitshalo ezicebile nge-calcium.
Nakhu okunye ukudla okufanele ukubheke ukuze uthuthukise izitolo zakho ze-calcium, konke okungokwemvelo, kusuka phansi.
Kale
I-calcium: 1 inkomishi yeklabishi eliphekiwe = 375 mg Ngaphezu kwe-calcium, i-kale inothile ngamavithamini K, A, C, folic acid, fibre kanye ne-manganese.
iziqongo zetheniphu
I-calcium: 1 inkomishi yemifino ephekiwe = 249 mg Ngemva kokuzincoma ngokukhetha imifino ecebile nge-calcium, zidumise futhi ngoba ngaphezu kwe-calcium, imifino yetheniphu ingumthombo omuhle kakhulu wamavithamini K, A, C, folic acid, manganese, i-vitamin E, i-fiber ne-copper.
Imbewu yeSesame
I-calcium: amagremu angu-28 embewu kasesame egazingiwe = 276,92 mg Ukudla kulokhu kuqhuma okuncane kwamandla kuzokunika umthamo omkhulu we-magnesium, i-phosphorus, insimbi, ithusi kanye ne-manganese. Nakuba ungathola i-calcium eningi ezinhlamvini ezigazingiwe, ungasebenzisa nembewu yesesame ngendlela ye-tahini.
Iklabishi kale
I-calcium: 1 inkomishi ye-kale ephekiwe = 179 mg Njengezingane zakubo esezishiwo ngenhla, i-kale iwumthombo omuhle kakhulu wamavithamini K, A, C kanye ne-manganese. Ngiyayithanda i-kale futhi bengilokhu ngiyidla ngqo engadini isonto eledlule. Ingabuye ithengwe emibukisweni yabalimi.
Iklabishi laseShayina (Bok choy)
I-calcium: 1 inkomishi yeklabishi eliphekiwe = 158 mg Iklabishi laseShayina liyimifino emangalisayo enamanzi agcwele izakhamzimba. Icebile ngamavithamini K, A, C, i-folic acid ne-potassium, le mifino iyisinqumo esihle kakhulu sokudla kwakusihlwa. Akukona kuphela okuhle ekuphekeni kwendabuko, kodwa ijusi elivela kuyo lihle kakhulu. Ngiyisebenzisa njengesisekelo samajusi amaningi emifino.
Okra
I-calcium: 1 inkomishi ye-okra ephekiwe = 135 mg Ngaphezu kwe-calcium, i-okra inothe ngo-vitamin K, uvithamini C, kanye ne-manganese. Sibheke ukudla okuyisithupha okuyimithombo engokwemvelo ye-calcium, kodwa kuningi okunye. I-Tempeh, imbewu yefilakisi, i-tofu, ubhontshisi wesoya, isipinashi, ama-alimondi, i-amaranth, i-molasses eluhlaza, ubhontshisi wezinso namadethi anothe nge-calcium. Futhi konke lokhu ngaphandle kokususa ubisi ithole, okuyinto kungokwalabo ngokufanele. Wonke umuntu ungumnqobi.