O hotse o bea Lebese la Got? lipapatso tsa litelu leboteng la hau u le mocha, kahoo ehlile ua tseba hore lebese ke mohloli o moholo oa k'halsiamo 'me e thusa ho boloka masapo a hao a le matle a bile a le matla. Empa bakeng sa ba sa mamelleng lactose, vegan kapa ba fokotsang lebese, khetho e 'ngoe ke efe? Re tapile setsebi sa phepo e nepahetseng Frida Harju-Westman bakeng sa lijo tse robeli tse makatsang tse nang le calcium tse se nang lebese.
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1. Li-sardine
Ho khothalletsoa hore motho e moholo ea ka tlaase ho lilemo tse 50 a je limiligrama tse 1,000 tsa calcium ka letsatsi, Harju-Westman o re bolella. 'Me ha se feela hore litlhapi tsena tse nyenyane li tletse mafura a omega-3 a bohlokoa, empa li boetse li kenya limiligrama tse 350 tsa calcium ka har'a lekotikoti le le leng le lenyenyane feela. Lahlela banyalani ba bang ka salate kapa u ka ba etsa litsupa tse monate tse letsoai (e, ka sebele).
PHOTO: LIZ ANDREW/STYLING: ERIN MCDOWELL
2. Lilamunu
Mohlomong u nahana ka tholoana e mebala e khanyang e le mohloli oa matla oa vithamine C, empa lamunu e le 'ngoe e boetse e na le limiligrama tse fetang 70 tsa calcium. Ha se bohlasoa haholo.
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PHOTO: LIZ ANDREW/STYLING: ERIN MCDOWELL3. Lifeiga
Ntle le ho ba mohloli o motle oa k'halsiamo, lifeiga li boetse li ithorisa ka li-antioxidants le fiber. Ho ja lifeiga tse omisitsoeng tse ka bang hlano ka letsatsi ho ka u fa li-milligrams tse ka bang 135 tsa calcium, tse u thusang haholo ho fumana seo u se hlokang letsatsi le letsatsi, Harju-Westman o re.
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PHOTO: LIZ ANDREW/STYLING: ERIN MCDOWELL4. Broccoli
Ha se feela jeme ea rona ea meroho ea cruciferous e tletseng limatlafatsi tse bohlokoa ho kenyelletsa vithamine A, magnesium, zinki le phosphorus, empa hape e na le calcium e phahameng haholo. E, ka sebele e na le boemo ba meroho e mengata haholo.
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PHOTO: LIZ ANDREW/STYLING: ERIN MCDOWELL
5. Lialmonde
Linate tse ngata li na le k'halsiamo e ngata, empa lialmonde le tsona ke e 'ngoe ea liprotheine tse seng kae tse entsoeng ka alkaline, tse thusang ho itšireletsa mafung le matla, Harju-Westman o re bolella. Nahana ka tumello ena ea ho ja linate ka botoro ea almonde (feela u hlokomele tsoekere e eketsehileng, ho lokile?)
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PHOTO: LIZ ANDREW/STYLING: ERIN MCDOWELL6. Linaoa tse tšoeu
Linaoa tse tšoeu li na le liprotheine tse ngata, tšepe, fiber le calcium, tse nang le hoo e ka bang limiligrama tse 175 tsa calcium ka ho sebeletsa. Nako ea ho futhumatsa sekotlolo sa chili.
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PHOTO: LIZ ANDREW/STYLING: ERIN MCDOWELL
7. Metala e Makhasi
Meroho e makhasi a kang khale e na le mafura a zero, e na le lik'hilojule tse tlase haholo 'me e na le calcium e ngata, Harju-Westman o re bolella. Ha ho na lintho tse makatsang moo.
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PHOTO: LIZ ANDREW/STYLING: ERIN MCDOWELL8. Lijo tsa Vithamine D
Hore na o ja k'halsiamo e tsoang lijong tsa lebese kapa tseo e seng tsa lebese, ho bohlokoa hore o be le vithamine D e lekaneng lijong tsa hau, kaha 'mele oa hau o ke ke oa monya calcium hantle ntle le vithamine ena ea bohlokoa, Harju-Westman oa hlalosa. Fumana salmon, yolk ea mahe le swordfish ho etsa bonnete ba hore oa khora.
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