Bawnghnute ei lo tan calcium tamna thlai

Calcium hi ruh chak nan leh hrisel nan a pawimawh tih kan hria a, he mineral hi tihrawl bakah blood pressure siamthat nan te leh nerve transmission leh blood clotting atan pawh a pawimawh. USA-a National Institutes of Health (NIH) chuan puitling kum 19-50 inkar ten nitin calcium milligram 1,000 kan mamawh angin an chhut. Bawnghnute, cheese leh yogurt (dhoi/dahi) te hi calcium kan hmuh theihna tha ber an ni a, chutih rualin bawnghnute lam chi reng reng ei lo tan calcium kan hmuh theihna tha ni a Times of India health section-in a tarlan te kan rawn chhuah chhawng e.
1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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,
7. 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.