{"id":4231,"date":"2017-04-26T20:35:56","date_gmt":"2017-04-26T20:35:56","guid":{"rendered":"http:\/\/www.hancockregionalhospital.org\/?p=4231"},"modified":"2017-04-26T20:35:56","modified_gmt":"2017-04-26T20:35:56","slug":"beyond-dairy-great-foods-calcium","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/de\/2017\/04\/beyond-dairy-great-foods-calcium\/","title":{"rendered":"Jenseits von Milchprodukten: Andere gro\u00dfartige Lebensmittel f\u00fcr Kalzium"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress- core-\"><span style=\"font-weight: 400;\">Kalzium. Dank der Gesundheitskurse der Mittelstufe, der jahrelangen Werbung des Molkereirats und vielleicht sogar dem <\/span><strong><a href=\"https:\/\/www.youtube.com\/watch?v=ICwLlrQKVcg\" target=\"_blank\" rel=\"noopener noreferrer\">Schoolhouse Rock-Video<\/a><\/strong><span style=\"font-weight: 400;\"> Anhand der tanzenden Skelette mit Bootsm\u00fctzen wissen Sie wahrscheinlich, wie wichtig Kalzium ist, insbesondere f\u00fcr Frauen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What you might not know is why calcium is so important, or that you don&#8217;t have to eat a lot of dairy (or even any) to get it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lesen Sie weiter, um mehr \u00fcber die Vorteile von Kalzium zu erfahren, warum die Aufnahme von Kalzium \u00fcber die Nahrung besser ist als die Einnahme von Nahrungserg\u00e4nzungsmitteln und weitere Informationen \u00fcber dieses wichtige Mineral und seine entscheidende Rolle in Ihrem K\u00f6rper.<\/span><\/p>\n<h2><b>Die Vorteile von Kalzium<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Obwohl seine Hauptaufgabe die bekannte darin besteht, starke Knochen und Z\u00e4hne aufzubauen, <\/span><strong><a href=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/calcium-supplements\/art-20047097\" target=\"_blank\" rel=\"noopener noreferrer\">Kalzium ist lebenswichtig<\/a><\/strong><span style=\"font-weight: 400;\"> auch f\u00fcr die ordnungsgem\u00e4\u00dfe Funktion Ihrer Muskeln, Nerven und Ihres Herzens. Ohne ausreichend Kalzium erreichen Kinder m\u00f6glicherweise nicht ihre volle Gr\u00f6\u00dfe und bei Erwachsenen besteht m\u00f6glicherweise ein Risiko f\u00fcr Osteoporose \u2013 eine Krankheit, die durch por\u00f6se, br\u00fcchige Knochen gekennzeichnet ist.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calcium may even play a role in preventing cancer, diabetes, and high blood pressure. Though the jury&#8217;s still out on those benefits, getting the right amount of calcium certainly can&#8217;t hurt.<\/span><\/p>\n<h2><b>Di\u00e4t versus Nahrungserg\u00e4nzungsmittel<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Bevor wir \u00fcber Kalziumpr\u00e4parate und Nahrungsquellen sprechen, sollten wir erw\u00e4hnen, dass mit der Einnahme ein gewisses Risiko verbunden sein kann <\/span><i><span style=\"font-weight: 400;\">zu viel<\/span><\/i><span style=\"font-weight: 400;\"> Kalzium. Dies passiert fast nie, wenn die Ern\u00e4hrung Ihre Haupt- oder einzige Kalziumquelle ist. Dies ist ein Grund, zu versuchen, Ihr Kalzium haupts\u00e4chlich \u00fcber die Nahrung aufzunehmen. Der andere Grund, Kalziumpr\u00e4parate zu meiden, besteht darin, dass sie Nebenwirkungen (wie Verstopfung und Bl\u00e4hungen) haben k\u00f6nnen, die Sie vermeiden sollten.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kalziumpr\u00e4parate werden weiterhin f\u00fcr diejenigen empfohlen, die m\u00f6glicherweise nicht gen\u00fcgend Kalzium \u00fcber die Nahrung aufnehmen oder deren Kalziumbedarf h\u00f6her ist. Du <\/span><strong><a href=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/calcium-supplements\/art-20047097?pg=2\" target=\"_blank\" rel=\"noopener noreferrer\">M\u00f6glicherweise ist eine Kalziumerg\u00e4nzung erforderlich<\/a><\/strong><span style=\"font-weight: 400;\"> wenn du:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Befolgen Sie eine vegane Ern\u00e4hrung<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Essen Sie viel Eiwei\u00df oder Natrium, was dazu f\u00fchren kann, dass Ihr K\u00f6rper mehr Kalzium ausscheidet<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Habe Osteoporose<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lassen Sie sich langfristig mit Kortikosteroiden behandeln<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sie haben eine Darm- oder Verdauungserkrankung, wie zum Beispiel eine entz\u00fcndliche Darmerkrankung oder Z\u00f6liakie, die Ihre F\u00e4higkeit, Kalzium aufzunehmen, beeintr\u00e4chtigt<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sie leiden unter einer Laktoseintoleranz und begrenzen den Konsum von Milch und Milchprodukten<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">F\u00fcr die meisten von uns, insbesondere f\u00fcr Frauen, ist eine bescheidene Dosis Kalzium in einer Tagesdosis oder einem Multivitaminpr\u00e4parat nicht \u00fcbertrieben. Fragen Sie jedoch Ihren Arzt, wenn Sie glauben, dass bei Ihnen das Risiko einer \u00dcberdosierung besteht.<\/span><\/p>\n<h2><b>Kalzium jenseits von Milchprodukten<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">For the many of us who are cutting out dairy, getting enough calcium is perhaps the chief concern. Fortunately, there are lots of other <\/span><strong><a href=\"https:\/\/authoritynutrition.com\/15-calcium-rich-foods\/\" target=\"_blank\" rel=\"noopener noreferrer\">delicious, healthy ways<\/a><\/strong><span style=\"font-weight: 400;\"> you can get your calcium.<\/span><\/p>\n<h3><b>Samen<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Samen sind ultrakompakte N\u00e4hrstoff-Dynamos. Einige von ihnen enthalten viel Kalzium, darunter Mohn, Sesam, Sellerie und Chiasamen. Samen liefern au\u00dferdem Eiwei\u00df und gesunde Fette. Chiasamen beispielsweise sind eine tolle pflanzliche Quelle f\u00fcr Omega-3-Fetts\u00e4uren. Bereits ein Essl\u00f6ffel Sesamsamen enth\u00e4lt 9 Prozent des empfohlenen t\u00e4glichen Kalziums. Es enth\u00e4lt au\u00dferdem Kupfer, Eisen und Mangan.<\/span><\/p>\n<h3><b>Sardines or canned salmon<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Sardinen und Lachs in Dosen sind dank ihrer essbaren Knochen reich an Kalzium. Eine 3,75-Unzen-Dose Sardinen liefert 35 Prozent Ihres empfohlenen t\u00e4glichen Kalziums. Drei Unzen Lachs aus der Dose mit Gr\u00e4ten enthalten 21 Prozent. Diese fetten Fische enthalten hochwertiges Protein und Omega-3-Fetts\u00e4uren \u2013 gut f\u00fcr Herz, Gehirn und Haut.<\/span><\/p>\n<h3><b>Beans and lentils<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Beans\u00a0and lentils are high in\u00a0fiber, protein, and micronutrients, and contain plenty of iron, zinc,\u00a0folate,\u00a0magnesium,\u00a0and potassium. Some kinds of beans have a fair amount of calcium.<\/span> <span style=\"font-weight: 400;\">White beans are a good source, with a cup of cooked white beans providing 13 percent of your recommended daily calcium. Most other varieties of beans and lentils have less than half of that, but can still be a significant part of your calcium intake.<\/span><\/p>\n<h3><b>Mandeln<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Of all the nuts,\u00a0almonds\u00a0are the highest in calcium. An ounce of almonds, or about 22 nuts, delivers 8 percent of your daily calcium. Almonds also provide 3 grams of fiber per ounce, as well as healthy fats and protein. They\u2019re a great source of magnesium, manganese, and vitamin E, and eating nuts may help lower blood pressure and\u00a0body fat.<\/span><\/p>\n<h3><b>Dark, leafy greens<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Greens like collards, kale, and spinach are incredibly healthy, and some of them are high in calcium. For instance, one cup of cooked collard greens has 266 mg of calcium, which for most is a quarter of the amount you need in a day. Note that some varieties of greens, like spinach, are also high in\u00a0oxalates, which reduce the amount of the calcium your body takes in. Kale and collard greens are low-oxalate greens, so you get more of the good stuff.<\/span><\/p>\n<h3><b>Rhabarber<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Another high-oxalate plant, rhubarb, provides a lot of calcium\u2014but only some of it is useable by your body. Still, a cup of cooked rhubarb has almost 9 percent of your daily calcium requirement. <\/span><span style=\"font-weight: 400;\">Rhubarb also has a lot of fiber and vitamin K to offer, and can help promote healthy gut bacteria.<\/span><\/p>\n<h3><b>Amaranth<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Ein \u201ePseudogetreide\u201c (wie Quinoa) Amaranth ist eine ausgezeichnete Fols\u00e4urequelle und enth\u00e4lt sehr viele Mineralien wie Mangan, Magnesium, Phosphor, Eisen und Kalzium. Eine Tasse gekochtes Amaranth-Getreide deckt etwa 12 Prozent Ihres Tagesbedarfs. <\/span><\/p>\n<h3><b>Edamame und Tofu<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Edamame are soybeans in the pod, and tofu is made from soybeans. One cup of edamame has 10 percent of your recommended daily calcium. It\u2019s also a good source of protein and delivers all your daily folate in a single serving.<\/span> <span style=\"font-weight: 400;\">Tofu that\u2019s been prepared with calcium has exceptionally high amounts of calcium. You can get 86 percent of your daily calcium in just half a cup.<\/span><\/p>\n<h3><b>Feigen<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Getrocknete Feigen enthalten viele Antioxidantien und Ballaststoffe sowie mehr Kalzium als die meisten Trockenfr\u00fcchte \u2013 5 Prozent Ihres t\u00e4glichen Kalziums in nur einer Unze. Sie liefern au\u00dferdem ordentliche Mengen an Kalium und Vitamin K.<\/span><\/p>\n<h2><b>Vergiss das D nicht<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Unabh\u00e4ngig davon, wie Sie Ihr Kalzium aufnehmen, denken Sie daran, dass Ihr K\u00f6rper ohne Vitamin D nichts davon aufnehmen kann. Die gr\u00f6\u00dfte nat\u00fcrliche Vitamin-D-Quelle ist Sonnenlicht, das von Ihrer Haut absorbiert wird. Daher sollten Sie dar\u00fcber nachdenken, etwas von Ihrem Kalzium zu sich zu nehmen Quellen im Picknick-Stil. Aber auch durch Lebensmittel wie Fisch mit Gr\u00e4ten und Eigelb sowie mit Vitamin D angereicherte Lebensmittel k\u00f6nnen Sie etwas Vitamin D aufnehmen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Halten Sie diese \u201eharten Fakten\u201c \u00fcber Kalzium immer griffbereit, und Ihr K\u00f6rper wird es Ihnen jahrzehntelang danken.<\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Sie wissen wahrscheinlich, dass Sie Kalzium ben\u00f6tigen. Aber Sie wissen vielleicht nicht, dass es M\u00f6glichkeiten gibt, Kalzium \u00fcber Milchprodukte und Nahrungserg\u00e4nzungsmittel hinaus zu sich zu nehmen.<\/p>","protected":false},"author":6,"featured_media":4232,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[386],"tags":[],"service":[],"class_list":["post-4231","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":{"featured_image":4232,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Beyond Dairy: Other Great Foods for Calcium - Hancock Health<\/title>\n<meta name=\"description\" content=\"Most people know calcium is essential, especially for women. 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