Giving up milk is a must when the body reacts to dairy products with a rash, shortness of breath, breathing problems. It turns out, however, that replacing milk in the diet is not that difficult. We publish a list of calcium-containing products. They will help fight milk allergy while maintaining the body's balance.
Whenwe give up milkand its products, we expose the body tocalcium deficiency , an extremely important mineral. The right amount of this element affects the he alth of bones, teeth and the proper functioning of muscles and the nervous system. The daily requirement of calcium in an adult is high and amounts to an average of 1000 mg. In a dairy-free diet, it is necessary to introduce larger amounts of substitute products rich in this ingredient. For this purpose, you need to include calcium-containing products in your diet.
FISH
Especially those eaten with the skeleton (sardines), are an excellent source of calcium. You can eat them on their own or in the form of pastes. Fish also contain vitamin D to facilitate the absorption of calcium.
EGGS
It is a rich source of valuable protein, and the yolk contains 147 mg of calcium per 100 g and significant amounts of vitamin D.
ORGANIC VEGETABLES
In this group, kale holds the record for calcium content (100g provides over 150 mg). It can be used for salads, served as an addition to the main course or made into a soup. Other cruciferous vegetables (white cabbage, savoy cabbage, broccoli, Brussels sprouts) also provide calcium, but less.
LEGUME
Especially beans and soybeans are vegetables rich in calcium. To reduce their bloating effect, the seeds should be thoroughly soaked a few hours before cooking and boiled in fresh water (this is important, for example, in the case of soybeans, because the water after soaking has an unpleasant aftertaste). Beans are perfect as an addition to soups, salads, vegetable dishes, and also suitable for the preparation of vegetarian cutlets. On the other hand, soy can be used to prepare stews, stews, creams, cutlets, tofu, pates, pastes, cold meats, and even yoghurts and puddings.
FRUIT
Apricots, kiwi, oranges, plums, and currants contain small amounts of calcium. The largest amountsFigs provide this element, but they are also very caloric.
MINERAL WATER
Some highly mineralized waters are rich in calcium and magnesium. It is worth carefully studying the label with information about the content of soluble components per liter - then it is easy to assess to what extent the consumption of water covers the daily requirement for selected elements. Medicinal waters are also on sale, but they should not be drunk without consulting a doctor, because they contain high concentrations of minerals, the excessive consumption of which may turn out to be very harmful to your he alth.
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