Ruh tana chaw tha
Calcium hi ruh chak nan leh hrisel nan a pawimawh tih kan hria a, calcium chu bawnghnute,cheese, dhoin(yogurt)-ah te a tam tih kan hria, bawnghnute lam chi lo, calcium tamna, ruh tana chawtha ni a Times of India-in a tarlan te kan rawn chhuah chhawng e.
- Soy milk: Bekang-ah hian calcium a tam hle. Bekang atanga siam soy milk no khatah hian bawnghnute no khata calcium awm ang zat a awm niin an chhut. Calcium bakah soy milk hian vitamin D a pai hnem hle bawk. Soy milk 100 ml-ah calcium 25 mg vel awm anga chhut a ni.
- Theipui dahro (dried fig): Calcium a pai hnem bakah fiber leh antioxidant a pai hnem a, ek khal avanga buai thin tan a tha hle bawk. Theipui hian mi a tipuar rei a, thil thlum châkna te pawh a tiziaawm thei a, chuvangin inticher tum te tan pawh ei chi tak a ni. Theipui pum riatah calcium 241 mg vel awm angin an chhut.
- Almond: Nuts hian calcium a pai hnem a, nuts zingah pawh almond hian a pai hnem lehzual. Chaw ei karlaka hmawmsawm atan pawh almond hi hman chi tak a ni, vitamin E, copper, magnesium te a pai hnem bawk. Almond no khatah hian calcium 378 mg awm angin an chhut.
- Bete: Bete hian calcium leh boron a pai hnem a, chu chu ruh leh tihrawl tana chaw tha a ni. Bete thirfian hnihah hian calcium 179 mg vel awm angin an chhut.
- Tofu: Bekang atanga siam tofu-ah hian calcium a tam hle a, chutih rualin tofu siam nana bekang an hman a zirin a calcium pai tam zawng hi a danglam thei. A tlangpui thuin tofu no khatah calcium 870 mg vel awm angin an chhut a, tofu no khatah hian protein pawh gram 20 vel awm angin an chhut bawk.
- Nihawichi: Nihawichi-ah hian calcium a tam a, magnesium pawh a pai tam a, chu chu taksa a calcium hnathawh siam rualtu pawimawh tak a ni a, tihrawl hriselna atan a pawimawh bawk. Hei bakah hian vitamin E leh copper a pai hnem bawk. Nihawichi no khatah hian clacium 109 mg vel awm angin an chhut,
- Broccoli: Calcium bakah vitamin K, C leh potassium bakah fiber a pai tam hle. He thlai hring hi a calcium pai tam vanga hriat lar a ni ve pakhat bawk. Broccoli gram 100-ah hian calcium 47 mg vel awm angin an chhut.