Basics Childhood Nutrition
Xa beqwalasela isondlo sabantwana babo, abazali bahlala becinga ngakumbi malunga neoli , i-carbs, kunye neekhalori, kodwa bayakhohlwa malunga ne-calcium. Le mpazamo kunjalo. I-calcium ngummbibi obalulekileyo owanceda ukwakha amathambo anamandla kwaye anempilo.
Izidingo zeCalcium
Ngakanani i-calcium abantwana bakho abayidingayo? Kuya kuxhomekeke kwiminyaka engakanani, kodwa i-American Academy ye-Pediatrics incoma ukuba abantwana aba:
- Iminyaka eyi-1-3 ubudala ifika kuma-700mg ngosuku (malunga neenkonzo ezimbini zobisi )
- Uneminyaka eyi-4 ukuya ku-8 ufumane i-1,000mg ngosuku (malunga neenkonzo ezintathu zobisi)
- Uneminyaka eyi-9 ukuya ku-18 ufumana i-1,300mg ngosuku (malunga neenkonzo ezine zobisi)
Ngelishwa, abaninzi abantwana, ingakumbi abaselula, bafumana ngaphantsi kweemfuno zabo zemihla ngemihla ezicetyiswayo nge calcium. Oku kubalulekile ukucinga malunga ne-calcium njengoko uceba ukutya kwabantwana bakho.
Ukutya NgeCalcium
Ubisi kukutya okudla ngokuqhagamshelana nokuphakama kwi-calcium. Kubalulekile ukuba uqaphele ukuba kukho ukutya okuninzi okuyimithombo enhle ye-calcium nangona, kuquka nezinye iimveliso zobisi, imifuno eninzi, i-calcium enesisindo se-orange, kunye nezinye izinto zokutya ezine-calcium.
Ukutya okuyimithombo enhle ye-calcium kunokuquka:
- I-yogurt ephantsi ye-fatty: 300-450mg ngokukhonza (1 indebe)
- I-American cheese: 350mg nganye (2 oz)
- Ubisi lweenkomo (ubisi bonke okanye ubisi obuncinane ): 300mg ngokukhonza (1 indebe)
- ubisi lwe-calysi olusisiseko se-soy, ubisi lwelayisi, okanye ubisi lwebhokhwe: 300mg ngokukhonza (1 indebe)
- i-calcium yerisi e-orange enesistim: 300mg ngokukhonza (1 indebe)
- Ukupheka ubhontshisi omhlophe obusiwe: 161mg ngokukhonza (1 oz)
- amakhiwane omisiwe: 169mg ngokukhonza (amakhiwane 10)
- isipinashi: 120mg ngokukhonza (1 indebe eluhlaza okanye 1/2 indebe ephekwe)
- ii-oranges: 50mg nganye yokukhonza (1 i-orange ephakathi)
- oatmeal ngokukhawuleza: 100mg (iipakethi 1)
- amazambane athambileyo: 44mg ukukhonza ngamnye (1/2 indebe yokugcoba)
- i-broccoli: i-35mg nganye yokukhonza (1 1/2 indebe eluhlaza okanye 1/2 indebe ephekwe)
Imifuno eluhlaza, amaqabunga amaqabunga, i-tofu, i-lentils, i-sardine kunye ne-salmon, nayo imithombo efanelekileyo ye-calcium, eyongezelela ubisi lwe-soy kunye nejusi ye-orange, imithombo enhle ye-calcium yabantwana abanalo ubisi.
Ukutya okanye ukutya okulungiselelwe ukutya okulapha ngentla, njenge-pizza, isandwichisi eshiyiweyo, i-lasagna, okanye i-burrito eneembotyi kunye noshizi, nazo ziindlela ezilungileyo zokufumana i-calcium eyaneleyo.
Gcina ukhumbule ukuba inani le-calcium kwiindawo ezininzi zokutya ezilungiselelwe ziyahlukahluka kuxhomekeke kukuphi uhlobo oluthengayo. Ngokomzekelo, uhlobo olulodwa lweeshizi lunokuthi lube ne-5% kuphela yesibonelelo somntwana wakho wosuku lwe-calcium (malunga ne-50mg), ngelixa enye inokuba ne-30% okanye i-300mg. Ukufunda amabhala okutya kunye nokujonga ukutya okungenani i-20-30% ye-calcium inokunceda ukuqinisekisa ukuba abantwana bakho bafumana i-calcium ngokwaneleyo.
Yaye ukhumbule ukuba abantwana abangaphezu kweminyaka engama-9 bafuna i-1,300mg ye-calcium, engaphezulu kwe-1000mg okanye i-100% yexabiso lemihla ngemihla ebhalwe kwiilebula zokutya. Ngoko ngoxa unako ukongeza i-Daily Value Value ye-calcium nganye ukutya ukutya kwezingane zakho ukuba zibone ukuba zifumana ngokwaneleyo, qinisekisa ukuba zongeza kwi-130% yabantwana abadala.
Ukutya okuQinisekile ngeCalcium
Ukutya okunye okuninzi, kubandakanya isonka kunye ne-cereal, kunokunokomelezwa nge-calcium kwaye kunokuncedisa ukunyuswa kwe-calcium yengane yakho yemihla ngemihla. Hlola iileyibhile zenkcazo yokutya ukuze ufumane ezo zixhobo eziqinisekisiwe nge calcium.
Izibango kwiphakheji ngokwayo, umzekelo, ukuba ukutya "ephezulu kwi-calcium," "ocebile nge calcium," okanye "umthombo ophezulu kakhulu we-calcium," unokukunceda ukufumana ukutya eziphezulu kwi-calcium, nge-20% okanye ngaphezulu kwe-DV ye-calcium. Ngakolunye uhlangothi, ukutya "nje kumthombo we-calcium" kuya kuba ne-10% ukuya kwi-19% ye-calcium DV.
Izixhobo zeCalcium
Kungaba nzima ukufumana i-calcium ngokwaneleyo xa bengayithandi ubisi, i-yogurt kunye nejusi le-orange.
Ukwenza izinto kunzima nakakhulu ukuba ezi ziintlobo zezidli ezikhethiweyo akunakwenzeka ukuba zifune ukutya ezinye izinto eziyimithombo emihle ye-calcium, njengepinashi kunye ne-broccoli.
Unokucinga ukuba unokwenza ukuba abantwana bakho bangenayo i-calcium ngokwaneleyo ekudleni kwabo ngokubanika i-vitamin, kodwa i- vitamin yesilinganiso ine-calcium encinane kuyo. Ngokomzekelo, ii-Flintstones Zigqibe i-multivitamin kuphela ene-100mg ye-calcium kuyo. Nangona i-Flintstones Plus i-Calcium vithamini ine-200mg ye-calcium kuyo, engaphantsi kweglasi enye yobisi.
Unokufuneka ucele umntwana wakho ukuba umntwana wakho omdala angathatha i-Tums okanye i-calcium chew ne-vitamin D, njenge-Viactiv, ukuba abantwana bakho bafumana i-calcium eninzi kwezinye izinto. Ngama-500mg nganye, ezi zinto zenza ukuba kube lula ukuqinisekisa ukuba abantwana bakho bafumana i-calcium ngokwaneleyo.
Ukuba abantwana bakho baphuza ubisi, qwaba ukongeza ipakethi ye-Nestle Carnation Instant Breakfast Breakfast ukukhulisa umxholo we-calcium yeglasi yobisi ngomnye u-250mg. Ukuba abantwana bakho bayayiphuza ngesonka esisikiweyo esenziwe ngesonka kunye noshizi 'aphezulu kwi-calcium,' ngoko banokufika kuma-900mg we-calcium kwisidlo esisodwa!
Yintoni Okumele Uyazi Ngezidingo ZeCalcium
Ngakanani i-calcium abantwana abayifuna imihla ngemihla? Ngaphezulu kuninzi abazali becinga, ke qiniseka ukuba abantwana bakho bafumana ukutya okuhlukahlukeneyo okuyimithombo enhle ye-calcium, kubandakanywa ne-calcium.
> Abrams, Steven A. Izikhokelo zeZidlo zeCalcium kunye neVithamini D: I-Era entsha. Pediatrics. Matshi 2011, INQUBO 127 / ISIHLOKO 3