Kaalshiyam Qaadashada Uurka
Qiyaasta maalinlaha ah ee lagugula taliyay ee haweenka uurka leh iyo kuwa nuujinaya waa 1200mg maalintii. Markaad uur leedahay, ilmahaaga koraya wuxuu u baahan yahay kaalshiyam si uu u dhiso lafo iyo ilko xoog leh; si loo koriyo qalbi caafimaad qaba, neerfayaasha, iyo muruqyada; iyo in la horumariyo laxanka caadiga ah ee wadnaha iyo awooda dhiiga xinjirowga. Haddii aadan helin kaalshiyam kugu filan cuntadaada markaad uurka leedahay, ilmahaagu wuxuu ka soo saari doonaa lafahaaga, taas oo dhaawici karta caafimaadkaaga goor dambe.
Hoos waxaad kaheleysaa liiska cuntooyinka hodanka ku ah Kaalshiyamka
| Cuntada Kaalshiyamka leh | Cabbirka u adeegida | Kalsiyam halkii adeeg (mg) * |
| Alaabta caanaha | ||
| Caano | Koobka 1 | 290-300 |
| Farmaajo Swiss | 1 oz (jeex) | 250-270 |
| Caanaha | Koobka 1 | 240-400 |
| Farmaajo maraykanka | 1 oz (jeex) | 165-200 |
| Jalaato ama macmacaan barafaysan | Koobka 1 / 2 | 90-100 |
| Jiis | Koobka 1 / 2 | 80-100 |
| Cheese Parmesan | 1 qaado | 70 |
| Caano aan dufan lahayn | 1 tsp | 50 |
| Caano aan ahayn | ||
| Sardines ku jirta saliid (oo leh lafo) | 3 oz | 370 |
| Salmoon qasacadaysan (oo leh lafo) | 3 oz | 170-210 |
| broccoli | Koobka 1 | 160-180 |
| Curyaanka soybean (tofu) | 4 oz | 145-155 |
| Cagaarshow cagaaran | 1/2 koob, la kariyey | 100-125 |
| Kale | 1/2 koob, la kariyey | 90-100 |
| Rooti galley | 2 1/2-gudaha. laba jibbaaran | 80-90 |
| Egg | 1 dhexdhexaad ah | 55 |
| Cuntada kaalshiyamka leh (rooti, badarka, casiirka khudradda) ‡ | Adeega 1 | soo baxa Hargeysa |
