I-calcium, i-vitamin D kunye namafutha onke asebenza kunye ukuze ancede umntwana wakho afikelele ekukhuleni kwengqondo ngokufanelekileyo, anike amathambo akho omzimba onobubele kunye nesikhumba nangaphezulu. Amafutha anceda ukucwangcisa i-vitamin D, into ene-vitamin e-fat-soluble, kwaye iyanceda umzimba usebenzise i-calcium. Kubazali abakhetha ukungawondli iintsapho zabo zobisi okanye abanabantwana abanobisi bokungaboni, bafumana zonke izondlo zobisi ezibonelela-njengama-calcium, i-vitamin D kunye namafutha - aziyi kuba lula njengokufumana umntwana wakho ukusela isibini iikomityi zobisi ngalunye.
Kodwa akunakwenzeka.
Uluhlu olungezantsi luhlobo lokutya oluya kunceda umntwana wakho athole inani elifunekayo lalezi zondlo ngosuku.
Imithombo engeyiyo yeMveliso yeCalcium
Umncinane wakho ufuna iimitha eziyi-500 zama-calcium ngosuku. Nazi ezinye ze-nondairy ukutya ezizityebi kwi-calcium.
- Tofu
- Islamoni
- Imifuno eluhlaza emifuno efana nemifuno ye-collard, i-turnip imifino, i-kale, nesipinashi
- Iimbotyi
- Ibrokholi
- Ubisi lwe-almond okanye ibhotela
- Ipapaya
- Isinkwa se-calcium
- Ubisi lwe-soy obunamandla
- Ijusi ye-orange echitshiweyo
Hlola amalebula kwizinto osuzithengayo kwaye ukhethe abo banezinga eliphezulu le-calcium. I-Vitamin C inceda umzimba uthathe i- calcium ukwenzela ukudibanisa ukutya okunothile kule vivamini kunye nokutya okuphezulu kunokunika umntwana wakho umxhasi we-calcium. Yaye khumbula, nokuba umntanakho ushiya iifuno eziluhlaza, ezinemiqabunga, unokuhlala ubeka isipinashi encinane okanye i-Kale ngesobho okanye umpuphu we-spaghetti imizuzu embalwa ngaphambi kokukhonza. Oku kwenza kube lula kakhulu - kakhulu, abaqapheli ukuba bayadla into abenayo ebusuku.
Imithombo engeyiyo yeMveliso ye-Vitamin D
Ngo-2008, i-American Academy ye-Pediatrics ihlaziye iingcebiso zayo kwi-vitamin D ukusuka kwi-200 IU ukuya kwi-400 IU. Nangona abancinci abafumana ezimbini iikomityi zobisi ngosuku abafikeleli kule nombolo, nangona kunjalo. Kuza kuthatha ezine iikomityi zobisi ukuze zifumane imali efunekayo. Ubisi obuninzi bunokubangela iingxaki nge-iron deficiency nokunyanya, nangona kunjalo.
Ngoko ke, nokuba umntwana wakho ofumana ubisi , yinto efanelekileyo yokufumana i-vitamin D efunekayo kwisidlo okanye isongezelelo. Ezinye ukutya eziphezulu kwi-vitamin D ziquka:
- I-Salmon, ityhuna, i-cod, i-mackerel, i-catfish kunye nezinye iintlanzi ezinamanci
- I-shrimp
- Amaqanda
- I-Soy, irayisi okanye ama-almond amachibi aqinisekiswe nge-vitamin D
- Izityalo eziqiniswe nge-vitamin D
Kwakhona, qinisekisa ukuba umntwana wakho ufumana imizuzu emi-5 ukuya kwe-30 yelanga lokutshatyalaliswa kwelanga ngeveki (unyaka wonke ukuba uhlala eMzantsi okanye kwiinyanga zasehlotyeni ukuba uhlala eNyakatho) ngoko umzimba wakhe unokwenza i-vitamin D.
Imithombo engekho yeDayari
I-USDA icebisa ukuba abatsha abafumana ama-30-35 eepesenti zeekhalori zabo zemihla ngemihla. Xa ucinga ukuba ukutya komntwana kufuneka kube neekhilomitha ezili-1-1-1,500 ngosuku, kulula ukubona indlela ezimbini iibhotile zobisi olupheleleyo (kunye nama-calorie angu-144 ukusuka kwinqwelo) unikezela malunga nesiqingatha salelo mfuneko. Amafutha ayimfuneko ekukhuleni kweeseli, amandla, kunye nokucubungula amavithamini amanqabileyo. Nazi ezinye zokutya ezinokunikezela ngamafutha enempilo kwintsana yakho xa isetyenziselwa ukumodareyitha:
- Ibhotela ye-Peanut okanye ezinye i-nutters
- Ukuxhaswa
- I-oyile ye-olivu
- I-oyile yecanola
- ImiNquma (qinisekisa ukuba ayinikezelwa ngokupheleleyo ukukhusela)
- I-flaxseeds yomhlaba
Ezinye ukutya ngokuqinisekileyo zikhetha ukhetho olungcono kunabanye.
Ngokomzekelo, i-almond ibhotela, isisityebi esihle kunye ne-calcium. I-Salmon inotyebile kwi-vitamin D, i-calcium kwaye inamafutha aphilileyo. Xa ukhetha ukutya, khangela uhlobo oluthile lwezondlo onokulufumana ukuze umntwana wakho angakutholi iikhalori ezininzi .