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) *
Waxyaalaha 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

Nutritional foods

* Dhammaan macluumaadka waa la beddeli karaa. Sawirada waxaa ku jiri kara moodal. Natiijooyinka shaqsiyeed lama hubo oo way kala duwanaan karaan.