You can easily look online for charts that compare the intake of calcium/food item to help you gauge an adequate substitute if you prefer other foods to milk.
Ungajonga kwi-intanethi iitshathi oza kuthelekisa nazo icalcium oyityayo/oyifumana ekutyeni ukuze ubone enye into onokuyitya endaweni yobisi xa ungaluthandi koko ukhetha ukutya.