Những thực phẩm bổ sung canxi trong chế độ ăn uống hàng ngày cần biết

Posted on by Canxi Cơm Unical For Rice

Canxi giữ một vai trò quan trọng trong cấu tạo của xương và răng, thần kinh cơ và đông máu. Tuy nhiên, chế độ ăn uống hàng ngày rất dễ thiếu canxi, đây là vấn đề mà không phải ai cũng biết. Cùng Unical canxi tìm hiểu ngay về những thực phẩm bổ sung canxi nhằm nâng cao sức khỏe mỗi ngày.

Sữa và các chế phẩm từ sữa 

Sữa

Sữa là một nguồn canxi dồi dào, chứa 276-352mg canxi (237ml sữa bò) và 327mg canxi (237ml sữa dê). Ngoài ra, sữa còn chứa protein, vitamin A và đặc biệt là vitamin D giúp hấp thu canxi hiệu quả.

Sữa chua

Sữa vốn đã giàu canxi rồi, nhưng sữa chua cũng chứa nhiều canxi không kém. Không chỉ vậy, sữa chua còn chứa men vi sinh tốt cho hệ tiêu hóa, kali, các loại vitamin như B2 và B12. Ăn sữa chua sẽ giúp giảm nguy cơ mắc tiểu đường, bệnh tim, làm tăng cường trao đổi chất. 

Phô mai

Phô mai chứa lượng canxi dồi dào, ngoài ra còn giàu protein. Tuy nhiên, phô mai là loại thực phẩm giàu năng lượng, chứa nhiều chất béo và natri nên cần sử dụng với lượng phù hợp. 

Sữa và các sản phẩm từ sữa là thực phẩm bổ sung canxi dồi dào
Sữa và các sản phẩm từ sữa là thực phẩm bổ sung canxi dồi dào

>>Xem thêm: Những thực phẩm bổ sung canxi cho bà bầu nhất định phải biết

Các loại hạt 

Hạt cũng một trong các loại thực phẩm bổ sung canxi rất tốt. Chúng chứa nhiều dinh dưỡng, điển hình là hạt vừng và hạt chia. Một thìa canh vừng cung cấp tới 9% lượng canxi khuyến nghị mỗi ngày. Ngoài ra, hai loại hạt này còn giàu đạm và chất béo tốt cho sức khỏe. 

Hạnh nhân

Hạnh nhân là một loại hạt phổ biến, giàu chất xơ và canxi. Ăn 22 hạt hạnh nhân là bạn đã đáp ứng được 8% nhu cầu canxi của cơ thể. Ăn hạt hạnh nhân không chỉ giúp bổ sung canxi mà còn giúp giảm huyết áp, giảm mỡ, tăng cường chuyển hóa. 

Các loại hạt, đặc biệt là hạnh nhân, rất giàu canxi. Là thực phẩm bổ sung canxi chất lượng
Các loại hạt, đặc biệt là hạnh nhân, rất giàu canxi. Là thực phẩm bổ sung canxi chất lượng

Cam quýt

Nhắc tới cam quýt chúng ta nghĩ ngay đến vitamin C, nhưng ít ai biết đây cũng là thực phẩm bổ sung canxi, chứa tới 40mg canxi/100g. Nên ăn cam quýt không chỉ để có thêm canxi, mà còn có thêm sắt và các loại vitamin giúp cơ thể thêm khỏe mạnh. 

Cam quýt không chỉ giàu vitamin C mà còn chứa nhiều canxi giúp bổ sung canxi rất tốt
Cam quýt không chỉ giàu vitamin C mà còn chứa nhiều canxi giúp bổ sung canxi rất tốt

Các loại đậu

Các loại đầu cũng nằm trong top những loại thực phẩm giàu canxi nên bổ sung vào thực đơn. Đậu chứa lượng canxi dồi dào, ngoài ra còn chứa nhiều chất xơ, chất đạm, sắt, kẽm, magie, kali,… Một số cái tên nổi bật là đậu rồng, đậu trắng tây,…

Các loại rau có màu xanh đậm 

Các loại rau màu xanh lá đậm như rau chân vịt, cải xoăn, cải rổ.. rất giàu canxi. Tuy vậy, một số loại rau thuộc mục này cũng có chứa oxalat, liên kết với canxi, làm lượng canxi D3 trong cơ thể giảm sút.

Rau chân vịt (cải bó xôi) là cũng thực phẩm bổ sung canxi không nên bỏ qua
Rau chân vịt (cải bó xôi) là cũng thực phẩm bổ sung canxi không nên bỏ qua

Rau dền

Rau dền là một loại rau nổi tiếng với việc cung cấp chất sắt, bổ máu nhưng ít người biết rằng rau dền cũng rất giàu canxi, vitamin C và vitamin A.  Rau dền có thể cung cấp tới 28% lượng canxi khuyến nghị khi bạn nạp vào cơ thể 132g rau dền đã được nấu chín. 

Cá hồi và cá mòi

Nổi tiếng với hàm lượng omega -3 cao nhưng cá hồi và cá mòi cũng là một trong các thực phẩm bổ sung canxi . Cụ thể, cá mòi cung cấp 35% nhu cầu canxi/92g cá. Đối với cá hồi, con số này là 21%/85g cá có xương. 

Không chỉ chứa nhiều Omega - 3, cá hồi còn là thực phẩm chứa nhiều canxi
Không chỉ chứa nhiều Omega – 3, cá hồi còn là thực phẩm chứa nhiều canxi

Khoai lang

Khoai lang là món ăn bình dị quen thuộc, giàu tinh bột, kali, vitamin A, C và cả canxi. Một củ khoai lớn chứa khoảng 68mg canxi – một con số không nhỏ đối với nhu cầu canxi hàng ngày. Nên thay đổi cách chế biến để món khoai lang dễ ăn và thêm hấp dẫn. 

Whey protein

Một muỗng bột whey protein được chế biến từ váng sữa cung cấp tới 20% nhu cầu canxi của cơ thể. Được ứng dụng rộng rãi trong thể thao, whey protein không chỉ cung cấp lượng protein dồi dào mà còn có nhiều axit amin hỗ trợ tiêu hóa, giúp giảm cân, kiểm soát đường huyết. 

Trứng gà

Trứng gà là loại thực phẩm quá đỗi quen thuộc với mọi người thường ngày. 100g trứng gà chứa tới 50mg canxi – một con số không nhỏ. Ngoài ra, trứng gà còn là một thực phấm dinh dưỡng phong phú khi chứa lượng chất béo, chất đạm và chất khoáng cao. 

Trứng gà là thực phẩm bổ sung canxi cho cơ thể thường thấy
Trứng gà là thực phẩm bổ sung canxi cho cơ thể thường thấy

Rong biển

Rong biển là một loại thực phẩm bổ sung canxi rất chất lượng khi có hàm lượng canxi gấp 7 lần sữa, lên tới 15% nhu cầu canxi được khuyến nghị mỗi ngày. Nên thêm rong biển vào thực đơn hàng ngày để có đủ lượng canxi cần thiết cho cơ thể. 

Canxi cơm

Nếu như bạn đang băn khoăn về vấn đề bổ sung canxi cho cơ thể thì Canxi cơm Nhật Bản – Unical For Rice là một sự lựa chọn tốt cho bạn. Sản phẩm là canxi lactate hữu cơ, hấp thu tốt hơn so với các loại canxi khác. 

Canxi cơm Nhật Bản cung cấp tới 200mg canxi trong một gói 1,25g. Sản phẩm có tỉ lệ hấp thu cao, lên tới 90% ở người có tuổi, trẻ nhỏ có thể lên tới 100%, với nhiều thành phần quý hiếm như vi sụn cá mập, vỏ sò Hokkaido Nhật Bản, sữa chua lên men…

Canxi cơm Nhật Bản cũng rất dễ dùng, chỉ cần trộn lẫn cùng với gạo, nấu thành cơm. Người sử dụng cũng có thể cho vào canh, cà ri, súp, nước hoa quả ăn uống hàng ngày. Được điều chế dưới dạng gia nhiệt nên người dùng không lo canxi bị biến tính trong quá trình nấu. 

 

Canxi cơm Unical Canxi Nhật Bản là sản phẩm bổ sung canxi hiệu quả
Canxi cơm Unical Canxi Nhật Bản là sản phẩm bổ sung canxi hiệu quả

Canxi cơm Unical Nhật Bản nay đã được hợp tác phân phối độc quyền bởi công ty Dược phẩm Tân Đức Minh, cam kết chính hãng, uy tín, an toàn, tư vấn tận tâm, hết mình với khách hàng. 

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