Okuqukethwe
I-calcium, ebalulekile emathanjeni aqinile, ekhona emifino eluhlaza eluhlaza okwesibhakabhaka, ku-tofu, ekusetshenzisweni kwayo i-calcium sulfate esetshenzisiwe; yengezwa kwezinye izinhlobo zobisi lwesoya nejusi yewolintshi, futhi ikhona kokunye ukudla okuningi okuvame ukudliwa abantu abadla inyama. Nakuba ukudla okuphansi kwamaprotheni ezilwane kungase kunciphise ukulahlekelwa kwe-calcium, okwamanje kunobufakazi obuncane bokuthi ama-vegan anesidingo esiphansi se-calcium kunabanye abantu. Izilwane kufanele zidle ukudla okune-calcium ephezulu kanye/noma zisebenzise izithasiselo ze-calcium.
Kudingeka i-calcium
I-calcium iyimaminerali ebaluleke kakhulu emzimbeni womuntu. Amathambo ethu aqukethe i-calcium eningi, ngenxa yalokho ahlala eqinile futhi eqinile. Umzimba udinga i-calcium ukuze wenze eminye imisebenzi - ukusebenza kwesimiso sezinzwa nemisipha kanye nokujiya kwegazi. Le misebenzi ibaluleke kakhulu kangangokuthi lapho amazinga e-calcium ekudleni ephansi kakhulu, i-calcium ikhishwa emathanjeni futhi isetshenziselwe ezinye izinjongo. Umzimba uqapha ngokucophelela izinga le-calcium egazini, ngakho akwanele nje ukukala izinga le-calcium egazini ukuze uthole isithombe esicacile sokuqukethwe kwe-calcium emzimbeni wonke.
I-Tofu Neminye Imithombo YeCalcium
Uthonywe inkulumo-ze yemboni yobisi yaseMelika, umphakathi ovamile ukholelwa ukuthi ubisi lwenkomo luwukuphela komthombo we-calcium. Kodwa-ke, kuneminye imithombo emihle kakhulu ye-calcium, ngakho-ke ama-vegans anokudla okuhlukahlukene akudingeki akhathazeke ngemithombo ye-calcium ekudleni kwawo.
Imithombo yemifino ye-calcium emuncwa kahle umzimba ihlanganisa ubisi lwesoya olune-calcium-fortified kanye nejusi yewolintshi, i-tofu ene-calcium-fortified, ubhontshisi wesoya namantongomane e-soy, i-bok choy, i-broccoli, amaqabunga e-brauncolli, i-bok choy, amaqabunga e-mustard, ne-okra. Okusanhlamvu, ubhontshisi (ubhontshisi ngaphandle kukabhontshisi wesoya), izithelo nemifino (ngaphandle kwalezo ezibalwe ngenhla) kungaba nomthelela ekudlaleni i-calcium, kodwa akungeni esikhundleni semithombo eyinhloko ye-calcium.
Ithebula libonisa okuqukethwe kwe-calcium kokunye ukudla.. Uma ubona ukuthi ama-ounces amane e-tofu eqinile noma 3/4 indebe yamaqabunga e-brauncolli anenani le-calcium elilingana nenkomishi eyodwa yobisi lwenkomo, kulula ukubona ukuthi kungani abantu abangaluphuzi ubisi lwenkomo basenamathambo aqinile. kanye namazinyo.
Okuqukethwe kwe-calcium ekudleni kwe-vegan
| Product | ivolumu | I-calcium (mg) |
|---|---|---|
| ama-molasses aluhlaza | 2 wezipuni | 400 |
| amaqabunga e-brauncoli, abilisiwe | Ikhamera ye-1 | 357 |
| I-Tofu ephekwe nge-calcium sulfate (*) | I-4 oz | 200-330 |
| Ijusi yewolintshi equkethe i-calcium | Ama-XUNUMX ounces | 300 |
| Ubisi lwesoya noma irayisi, oluthengiswayo, oluqiniswe nge-calcium, olungaqukethe ezinye izithasiselo | Ama-XUNUMX ounces | 200-300 |
| i-yoghurt ye-soy yokuhweba | Ama-XUNUMX ounces | 80-250 |
| Amahlamvu katheniphu, abilisiwe | Ikhamera ye-1 | 249 |
| I-Tofu icutshungulwe nge-nigari (*) | 4 ama-ounces; | 80-230 |
| I-Tempe | Ikhamera ye-1 | 215 |
| I-Browncol, ebilisiwe | Ikhamera ye-1 | 179 |
| Ubhontshisi wesoya, ubilisiwe | Ikhamera ye-1 | 175 |
| I-Okra, ibilisiwe | Ikhamera ye-1 | 172 |
| I-Bok choy, ibilisiwe | Ikhamera ye-1 | 158 |
| Amaqabunga e-mustard, abilisiwe | Ikhamera ye-1 | 152 |
| tahini | 2 wezipuni | 128 |
| I-Broccoli, i-sauerkraut | Ikhamera ye-1 | 94 |
| amantongomane e-almond | Ikhefu le-1 / 4 | 89 |
| Amafutha e-almond | 2 wezipuni | 86 |
| Ubisi lwe-soy, ukuhweba, akukho izithasiselo | Ama-XUNUMX ounces | 80 |
* Hlola ilebula esitsheni se-tofu ukuze wazi ukuthi i-calcium sulfate noma i-nigari (i-magnesium chloride) isetshenzisiwe yini ekucutshungulweni.
Qaphela: I-Oxalic acid, etholakala kusipinashi, i-rhubarb, i-chard, kanye ne-beetroot, ivimbela umzimba ekumunceni i-calcium kulokhu kudla. Lokhu kudla akuyona imithombo ethembekile ye-calcium. Ngakolunye uhlangothi, umzimba uyakwazi ukumunca ngokuphumelelayo i-calcium equkethwe kweminye imifino eluhlaza - ku-brauncolis, emaqabunga e-mustard aseShayina, ezimbali zeklabishi zaseShayina. I-fiber ibonakala inomthelela omncane emandleni omzimba okumunca i-calcium, ngaphandle kwemicu kakolweni, enomphumela olinganiselwe walolu hlobo.