L’ intolleranza ai latticini e nello specifico al lattosio è estremamente diffusa. Purtroppo, con il passare degli anni si perdono gli enzimi che favoriscono la digestione di questo zucchero contenuto nel latte. La domanda chiave quindi è la seguente: come si fa ad assumere il corretto quantitativo di calcio? Ovviamente sono tantissimi i cibi che contengono calcio e non derivano dal latte. Ecco quali non devono mancare nella nostra dieta.
Verdura
Tra i vegetali più raccomandati per coprire il fabbisogno di calcio ci sono il radicchio, la cicoria, i cardi, i cavolfiori, i broccoli e la rucola.
Semi oleosi e frutta secca
Fuchi secchi, datteri, noci e mandorle sono calorici ma fanno bene alla salute nella giusta quantità.
Soia
Specialmente sotto forma di latte e di formaggio (tofu). Esistono numerosi preparati a base di soia, come il latte, , gli yogurt, i dessert e gli hamburger, tutti alimenti tra l’altro privi di colesterolo e buona fonte di proteine.
Erbe e aromi
Sono parte della nostra dieta e a volte neanche ce lo ricordiamo. Inoltre sono fonte di calcio: la maggiorana ne contiene 1990 mg, il timo 1890 mg, la salvia 1652 mg, l’origano 1576 mg, la menta 1488 mg, il rosmarino 1280 mg, i semi di finocchio 1196 mg e l’alloro 834 mg.
Legumi
I più ricchi sono fagioli cannellini (147 mg), ma sono ottimi anche ceci (142 mg), (147 mg), fagioli borlotti e occhio nero (127 mg) e lenticchie (56 mg). Inoltre, sono un valido sostituto della carne.
Parmigiano stagionato e pecorino
Tutti i formaggi molto ben stagionati sono spesso ben tollerati, essendo pressoché privi o comunque contenendo pochissimo lattosio.
Alghe
Sono una fonte incredibili di calcio le hiziki (1400 mg), la kombu (900 mg) e la wakame (660 mg).
Photo Credit | Thinkstock
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