13 MAKANAN KAYA KALSIUM BUKAN TENUSU

1. Collards- 1 cup boiled and drained – 357 mg calcium
2. Rhubarb – 1 cup cooked with sugar – 348 mg calcium
3. Sardines – 3 oz / 85 grams – 325 mg calcium
4. Spinach – 1 cup boiled and drained – 291 mg calcium
5. Turnip Greens – 1 cup boiled and drained – 249 mg calcium
6. Blackeye peas – 1 cup cooked – 211 mg calcium
7. Kale – 1 cup boiled and drained – 179 mg calcium
8. Soybeans, 1 cup boiled – 175 mg calcium
9. Cabbage, chinese (pak-choi) – 1 cup boiled and drained – 158 mg calcium
10. Beans, baked, canned, with pork and tomato sauce – 1 cup – 142 mg calcium
11. Okra – 1 cup boiled and drained – 136 mg calcium
12. Shrimp – 3 oz / 85 grams canned – 123 mg calcium
13. Crab – 1 cup canned – 123 mg calcium

kadang-kadang kita nak elak makan makanan berasaskan tenusu terlalu banyak kan? so we have alternative way please take note... jika anda bukan peminat susu... itu tak bererti tulang anda mudah rapuh. aplikasikan juga kepada anak-anak... disamping lakukan senaman untuk tulang yang kuat =)

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