ʻO nā niho maikaʻi, nā'īlio ikaika, ka lauoho lōʻihi a me ka nele o nā maʻi o ka iwi he mau hōʻailona nui ia o ka nohoʻana o ke kino o ke kino. ʻO keʻano,ʻo ka loli mau o kēia mineral e alakaʻi ana i nā pilikia maikaʻi loa. Ua hōʻoiaʻia he paʻakikī maikaʻiʻole ka paʻakikī calcium i ka iwi wale nō, akā, ma luna o keʻanoʻeʻe, endocrine a me ka holoʻana. ʻO ka mea pōmaikaʻi, e maʻalahi ka hoʻopihaʻana i ke āpau o kēia mineral me ke kōkua o kahi koho i kohoʻia. Hiki iā mākou ke hāʻawi aku iāʻoe i nā huahana luna-7 i loko o ka calcium i nā nui.
ʻO nā wai o ka ulu kai, nā kahe kapi ...
Ma kahi kūlana hanohano - nā hua puaʻa. ʻO mākou a pau mai ka wā kamaliʻi, eʻikeʻoe e ponoʻoe e inu waiū, no ka mea he nui ka calcium, kahi e pono ai ka uluʻana o ka iwi. Akā, ua hoʻololiʻia, ka mamao o ka waiū mai ka mea hoʻopaʻa i ka mea kākau i ka nui o Ca i waena o nā hoahānau hānai. Hiki i ka hōʻailona ikaika ke hoʻonani i ka paʻakai liʻiliʻi - e pili ana i 1000 mg i 100 grams o ka huahana. No ka hoʻohālikelike,ʻo kēia ka hana maʻamau no ka mea makua.
I ka pane! ʻO nā keiki ma lalo o 8 mau makahiki,ʻoi aku ka 800 mg o Ca, a mai 9 a 18 - 1,300 mg. Akāʻo ka nui o ka calcium e pono no nā wāhine hāpai - e like me 2000 mg i ka lā.
Eia kekahi, no ka maikaʻi o ka lactose ma nā huamele, ua maʻalahi ka loli aʻoi aku ka maikaʻi. ʻO kekahi kumu nui:ʻo ka momona o ka momona o ka "waiū",ʻo ka mea kiʻekiʻe o ka Ca ma loko.
Nā mea'eneke kope-pono
ʻO kekahi leʻaleʻa i ka nui o ka puna i loko o kona hoʻokumuʻana, hiki ke kapaʻia he mauʻanoʻano o ka poppy a me ka sesame. I ka 100 grams o ka poppy, kokoke 1500 mg o Ca, a ma ka sesame - 975 mg. Ma kaʻaoʻaoʻelua o ko mākou kiʻekiʻe i hoʻoliliʻia,ʻo ia wale nō nāʻano o nāʻano nani no ka meaʻoi aku ka paʻakikī o ka hoʻokomoʻana i loko o kaʻai o kēlā me kēia lā i ka nui kūpono. Akā, hiki iā lākou ke lilo i puna kumu kūpono o ka momona i ka manawa o kaʻai aiʻole ka hoʻokēʻaiʻana.
Nā mea hoʻopakele i ka palaoa
Hāpaiʻo Wheat i ke kolu o nā wahi ma kā mākou papa inoa. ʻOiaʻiʻo,ʻaʻole hiki i nā huapalaoa hua palaoa ke hoʻonani i ka nui o Ca. ʻO ka hapa nui o ia mea i loko o ke kaula - e like me 900 mg i 100 grams. ʻO ka mea pōʻino,ʻaʻohe kakanua i ka palaoa o ke kiʻekiʻe kiʻekiʻe, a no laila e hāʻawi i ka makemake i ka palaoa a me ka palaoa āpau.
Ka ikaika nutlet
Inā makemakeʻoe e hoʻopoina e pili ana i ka hemahema calcium i hoʻokahi manawa a me nā mea a pau, e komo i loko o kāu pīʻaiʻai meaʻai i kēlā me kēia lā. Hāʻawiʻia ka makemake i nā almonds, kahi o ka calcium - 260 mg. ʻO nā huapalapala Brazilia, nā'ōpala, nāʻanuʻu a me nā kedera kupa no kāu mau papahana a me nā meaʻai maikaʻi a me nā mineral'ē aʻe. Ua waiwai lākou i ka magnesium, ka ūkuika, ka pākiko, a me ka hao. Eia kekahi,ʻo ka momona momona o nā nūnū ka mea e hoʻonui ai i ka lilo o ka'ōpū.
He Mea Ho'ōla Ola
ʻO nā'ōpū a me nā mea kanu kekahi kumu kumu'ē aʻe o Ca. ʻO kahi nui o ka calcium aia i loko o nā lau o letus and dandelion, dill, basil, spinach, pasili. A i ka hopena, ua kiʻekiʻe ka mea iʻoi aku ma mua, ma ka laina, i ka waiū - 245 mg.
I ka pane! ʻO kaʻaila maikaʻi a me ka waina momona momona ka hoʻohuiʻana i ka hoʻonuanu maikaʻi o ka'ōhumu. No laila, e hāʻawi i ka makemake i kēia mau meli hou.
ʻAʻole i nui ka mea kanu
ʻO ka huahana'ē aʻe, i loko o ka momona i nā mea nui - kāpīpī. He mea maʻalahi no ka nui loa o nā kaona o Ca heʻano maikaʻi no nā mea likeʻole o nāʻano likeʻole o kēia mea kanu. ʻO nā hua Peking a me ka puaʻaʻalaʻala, broccoli. Akā,ʻo kā mākou'ōiwi aloha maikaʻi e like me ka nui o ke kaloka iʻoi loa aku ma hope o lākou. No laila, mai hōʻoleʻoe iāʻoe iho i kahi puna punahele i ka hoʻoilo,ʻoiai ke kino nui ke kīpona C a me Ca.
Pākēnaʻi maikaʻi
'Ake nā meaʻai meaʻai e pili ana i nā pōmaikaʻi o ka soy. No ka nele o nā meaʻai i loko o ka meaʻai e hoʻopiha hou i ka nui o ka meaola,ʻaʻole ia i emi iho i ka maikaʻi i kāna mauʻano likeʻole o ka mea holoholona. Eia kekahi, ua waiwai nā pūmeana i nā huaora a me nā alumina, e like me ka puna. ʻO kahi kiʻekiʻe kiʻekiʻe o Ca i loko o ka cheese - sofu. Akā,ʻo ka maikaʻi nui o nā hua puaʻa, aia lākou he nui o ka huaʻo D, me ka meaʻole iʻeliʻia ka calcium.