Hanyoyin samun Calcium na Vegan: cika 1,000 mg a rana ba tare da madara ba
Ƙungiyar EPIC-Oxford ta gano cewa masu cin vegan da ke da yawan calcium ƙasa da 525 mg a rana suna da ƙarin karaya; waɗanda ke cin isasshen calcium ba su bambanta sosai da masu cin nama ba. Wannan shi ne labarin gaba ɗaya a cikin jimla ɗaya — haɗarin shine rashin cin isasshen calcium, ba guje wa madara ba. Abin takaici, shi ne kuma abinci mafi sauƙi da za a rasa lokacin da wani ya canza zuwa madarar oat organic da ba a ƙarfafa ba.
Key facts
- Matsayin yau da kullun da aka yi amfani da shi anan
- 1000 mg
- Tushen abinci da aka lissafa
- 14
- Tushen mafi yawa
- Tofu da aka saita da calcium — 350 mg
- Kari
- Abinci na farko, kari don cike gibi
Nawa kuke buƙata
US RDA; alkaluman UK sun yi ƙasa
US RDA, don asarar kashi bayan haila
Ana gina mafi yawan ƙarfin kashi kafin shekaru 25
Bukata ba ta ƙaruwa ba; sha yana ƙaruwa
Inda yake fitowa
| Abinci | Rabo | mg | % na burin |
|---|---|---|---|
| Tofu da aka saita da calciumNemo calcium sulphate a cikin sinadaran | 150 g | 350 | 35% |
| Madarar waken soya da aka ƙarfafaGirgiza kwandon — calcium yana zaune | 250 ml | 300 | 30% |
| Madarar oat ko almond da aka ƙarfafaNau'ikan organic da ba a ƙarfafa ba suna da kusan babu shi | 250 ml | 300 | 30% |
| Ruwan lemu da aka ƙarfafa | 250 ml | 300 | 30% |
| Yogurt na shuka da aka ƙarfafa | 150 g | 180 | 18% |
| Farin wake | 1 kofi dafaffe | 160 | 16% |
| Kale, dafaffeƘarancin oxalate — kusan 50% ana sha | 100 g | 150 | 15% |
| Tsaban Chia | 2 tbsp (24 g) | 150 | 15% |
| Spinach, dafaffeOxalates suna toshe mafi yawansa — kusan ~5% kawai ake sha | 100 g | 136 | 14% |
| Tahini | 2 tbsp (30 g) | 130 | 13% |
| Bok choy, dafaffeƊaya daga cikin mafi kyawun hanyoyin sha | 100 g | 105 | 11% |
| Busassun ɓaure | 50 g | 80 | 8% |
| Almonds | 30 g | 76 | 8% |
| Broccoli, dafaffe | 100 g | 45 | 5% |
Samun sha, ba kawai ci ba
Oxalate ne ke yanke shawarar waɗanne ganyaye suke da mahimmanci
Kale, bok choy, kabeji, broccoli, turnip da collard greens suna da ƙarancin oxalate kuma suna sha a 50–60%. Spinach, chard da beet greens suna da yawan oxalate: abinci masu kyau, amma tushen calcium mara kyau.
Raba adadin
Ingancin sha yana raguwa sama da kusan 500 mg a lokaci ɗaya. Abinci biyu ko uku masu ɗauke da calcium sun fi bugu ɗaya ko kari ɗaya babba.
Vitamin D shine mai kula da ƙofa
Ba tare da isasshen vitamin D ba, shan calcium yana raguwa sosai. A lokacin hunturu sama da latitude 37°, wannan yana nufin ɗaukar kari na D — duba jagorar vitamin D.
Girgiza madarar da aka ƙarfafa
Calcium carbonate da aka ƙara yana nutsewa. Zuba daga kwandon da ba a girgiza ba zai iya barin mafi yawan calcium a cikin gilashi na ƙarshe ko a cikin magudanar ruwa.
Abinci na farko, kari don cike gibi
Yi ƙoƙarin samun calcium daga abubuwan sha da aka ƙarfafa, tofu da ganyaye. Idan littafin abinci ya kai ƙasa da kusan 700 mg a mafi yawan kwanaki, kari mai matsakaici 300–500 mg tare da abinci yana rufe gibi. Adadin kari masu yawa ba su da kyau kuma an danganta su a wasu nazarce-nazarce da haɗarin cututtukan zuciya da jijiyoyin jini da duwatsun koda.
Alamun raguwa
- Babu alamun farko — rashin isasshen ci yana shiru na shekaru
- Rage yawan kashi da karaya daga faɗuwa kaɗan
- Ƙunƙun tsoka da rawar jiki a cikin rashi mai tsanani
- Rashin ji ko ƙaiƙayi a kusa da baki da yatsun hannu
- Yara: rashin girma da rickets idan aka haɗa da ƙarancin vitamin D
Abin da za a gwada
- Calcium na jini ba shi da amfani
- Jiki yana kare calcium na jini sosai ta hanyar ɗauka daga kashi, don haka yana zama al'ada yayin da ƙasusuwa ke raguwa.
- DEXA duban yawan kashi
- Ma'aunin da ya dace, yawanci ana ajiyewa ga mutane sama da 65 ko waɗanda ke da abubuwan haɗarin karaya.
- Littafin abinci na kwana uku
- Mafi amfani dubawa ga kowa: ƙidaya abubuwan sha da aka ƙarfafa, tofu da ganyaye.
- Matsayin Vitamin D
- Fahimtar yanayin calcium tare da vitamin D, tunda sha ya dogara da shi.
Kurakurai na yau da kullun
Canzawa zuwa madarar organic da ba a ƙarfafa ba
Mafi yawan yanke calcium na bazata. Takaddun shaida na organic a EU yana hana ƙarin ma'adanai, don haka yawancin madarar shuka organic ba su da ko ɗaya.
Ƙidaya spinach
Yana kama da mai yawan calcium a takarda amma yana bayar da kusan kashi ɗaya cikin ashirin na ƙimarsa.
Siyan tofu na nigari don calcium
Tofu da aka saita da magnesium chloride yana da ɗan ƙaramin calcium idan aka kwatanta da tofu da aka saita da calcium sulphate. Duba jerin sinadaran.
Tambayoyin da mutane ke yi
Shin masu cin vegan suna da ƙasusuwa marasa ƙarfi?
Sai kawai a ƙarancin yawan calcium. EPIC-Oxford ta gano haɗarin karaya ya fi yawa a cikin masu cin vegan da ke cin ƙasa da kusan 525 mg na calcium a rana; isasshen ci, vitamin D da motsa jiki na juriya suna rufe gibi.
Shin calcium daga shuka yana sha kamar na madara?
Daga ganyaye masu ƙarancin oxalate kamar kale da bok choy, yafi kyau — kusan 50–60% idan aka kwatanta da kusan 32% daga madarar saniya. Daga ganyaye masu yawan oxalate, ya fi muni.
Nawa calcium ne a cikin madarar shuka da aka ƙarfafa?
Yawanci 120 mg a kowace 100 ml, yayi daidai da madarar saniya, don haka 250 ml yana ba da kusan 300 mg. Nau'ikan da ba a ƙarfafa ba suna ba da kusan sifili.
Zan iya samun isasshen calcium ba tare da abinci da aka ƙarfafa ba?
Yana yiwuwa tare da tofu da aka saita da calcium, tahini, almonds, ɓaure, farin wake da ganyaye masu ƙarancin oxalate na yau da kullum, amma yana buƙatar shiri mai kyau. Abubuwan sha da aka ƙarfafa suna sauƙaƙa shi sosai.
Shin furotin yana fitar da calcium daga ƙasusuwa?
Tsohuwar hasashen acid-ash ba ta tsaya ba. Yawan furotin yana da alaƙa da mafi kyawun yawan kashi, ba muni ba, idan isasshen calcium ake ci.
Manazarta
Sauran jagororin sinadarai
Reviewed 2026-08-24 by the Veg.ac editorial team · Data: NIH ODS — Takardar bayanin Calcium · Free to reuse under CC BY 4.0 with a link back.
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