Imithombo yobisi kunye ne-nondairy ye calcium
Ukwazi ukuba kukuphi ukutya okuphezulu kwi-calcium kunokukunceda uqinisekise ukuba abantwana bakho bafumana ngokwaneleyo ukutya kwabo. Ngokutsho kwe-American Academy of Pediatrics, "Ukutya okuqhelekileyo kokutya kwe-calcium ngabantwana nakwishumi elivisayo kuncinci ngaphantsi kwamazinga anconywayo okwaneleyo." Oku kunokuthetha ukuba aba bantwana abayi kuhlakulela ubukhulu bemfuyo yabo, enokubenza babe mngciphekweni wee-fractures kunye ne-osteoporosis.
Ungakhuthaza abantwana bakho ukuba bafumane i-calcium eyaneleyo ekudleni kwabo ngokukhetha ukutya okunotye nge-calcium njengobisi , ushizi kunye ne-yogurt. Abantwana kufuneka badle iimpahla ezintathu ezifanelekileyo zeminyaka ngemveliso yobisi kunye nabaselula kufuneka badle ii-servings ezine ngosuku okanye ezilinganayo. Kwakhona, funda ngemithombo ye-nondairy ye-calcium ukuze ukhuthaze ukuba umntwana wakho akakwazi ukunyamezela iimveliso zobisi.
Izidingo zeCalcium Daily
Kwakhona kubalulekile ukuqonda ukuba ingaba abantwana be-calcium bafuna ngokwenene. IBhodi yoKutya kunye neZondlo zeSizwe seSizwe soSayensi ikhuthaza:
- 700 mg ngemini yabantwana abaneminyaka eli-1 ukuya kwe-3 ubudala
- 1,000 mg ngosuku ngeentsana ezineminyaka engama-4 ukuya kwe-8 ubudala
- I-1,300 mg ngemini yabantwana abaneminyaka engama-9 ukuya kwe-18 ubudala
Xa ufunda iileyile yokutya, ixabiso leSuku zonke (i-% DV) le-calcium lisekelwe kwiimfuno zabantu abadala abadala ngama-1000 mg ngosuku, kungekhona iimfuno zabantwana. Ikhobe yobisi equlethe i-30% ye-DV ye-calcium iya kulingana ne-300 mg ye-calcium, enokuthi ilingana nama-40 ekhulwini weemfuno ze-calcium zomntwana.
Kodwa bekuza kuba ngama-23 ekhulwini eemfuno ze-calcium eziselula.
Uya kufuneka ukhangele i-milligrams (mg) okanye wenze amanani amaninzi ukubona indlela i-% DV ifanele iguqulelwe ngayo abantwana abangaphantsi kweminyaka engama-4 okanye ngaphezulu kweminyaka eyi-8.
I-Calcium iRicum yobisi yokutya
Ukongeza ekukhetheni ukutya ukusuka kuloluhlu olulandelayo, kufuneka ufunde ukubheka iilebula zokutya uze ukhethe ukutya okunama-% DV ephezulu ye calcium kunye ne-20 ekhulwini yeemfuno zomntwana wakho okanye ngaphezulu.
Unokufumana ukungafani okukhulu kwimiba ye-calcium yokutya, nokuba phakathi kweemveliso ezahlukeneyo ezifana nokutya, iJusi kunye nesonka.
- Yogurt, ecacileyo
- Yogurt, iziqhamo
- Ubisi, i-fat fat or nonfat
- Ubisi, uwonke
- I-Cheese, kuquka iMelika, i-ricotta, i-cheddar, ne-mozzarella ushizi
- Milkshakes
- Eggnog
Khumbula ukuba ngenxa yokuba umntwana wakho edla ushizi, oko akuthethi ukuba ufumana i-calcium eninzi. Hlola ilebula yokutya ukuze uqinisekise ukuba ushizi unalo i-calcium eninzi. Kananjalo khangela kwakhona ukutya okuwenziwe kunye nokutya okunothambo lwe-calcium njengezithako, ezifana ne-macaroni kunye noshizi (ushizi), i-pudding (ubisi), ne-nachos (ushizi).
I-Nondairy Foods neCalcium
Ukufumana i-calcium ngokwaneleyo kunokuba nzima ngakumbi ukuba abantwana bakho bahlaselwe ubisi . Ezi zifo zenyama ye-nondairy zingaba lukhetho olufanelekileyo kubantwana abaneengxube zobisi ezidinga i-calcium:
- Islamoni
- Tofu
- Rhubarb
- Sardines
- Imifuno yeClarlard
- Ispinatshi
- Ukutshintsha imifuno
- Okra
- Ubhontshisi beMhlophe
- Iimbhotyi ezibhakiwe
- Ibrokholi
- Iifama
- ibrussels sprouts
- Imbewu yeSesame
- Bok choy
- IAlmond
Ukutya okuQinisiweyo
Ukongezelela kwinani elikhulu lokutya okunotyeko lwe-calcium (njengobisi kunye noshizi), ukutya okuninzi kuqiniswe nge calcium. Ezi zinokukhetha ngokukhethekileyo xa umntwana wakho engathandi ukusela ubisi.
- I-cereal yokudla kwasekuseni echitshiweyo ngeCalcium, kubandakanya i-General Mills ye-Total Grain Iphelele, i-Total Raisin Bran, i-Total Cranberry Crunch, kunye ne-Total Clusters, ama-100 ekhulwini ngalinye lexabiso le-calcium nganye.
- Ijusi ye-orange echitshiweyo
- Ubisi lwe-soy obunamandla
- I-SunnyD neCalcium (ezininzi iimveliso ze-SunnyD ayinayo i-calcium, ngoko jonga loo nto eyenzayo ukuba umntwana wakho adinga i-calcium eyongezelelweyo ekudleni kwakhe)
- Oatmeal esheshayo
- Isonka esinqatyisiweyo se-calcium okanye iifrikansi zesiNgesi
- Iimitha zokunxila ezinxilisayo ezifana ne-Pediasure okanye iCarnation Breakfast Breakfast
- Ezinye izityalo zokutya zasekuseni zenziwe nge-calcium, eziquka i-General Mills Golden Grahams (350 mg)
Ngokufunda ukufunda iibhile zokutya, unokukwazi ukufumana ezinye ukutya eziqiniswe nge calcium.
Yintoni Omele Uyazi Ngezolimo zeCalcium-Rich Richs
Ezinye izinto ezaziyo malunga nokutya okucebile nge-calcium ziquka ukuba:
- Uninzi lweentlobo zamavithamini azinayo i-calcium eninzi kwaye unokufuna isongezelelo se-calcium .
- Khetha ukudibanisa ukutya kwe-calcium ukufumana ukutya kwe-calcium ekudleni komntwana wakho, njengokwesonka esisikiweyo se-cheese usebenzisa isonka esenziwe nge-calcium kunye noshizi okanye i-cereal ye-calcium ene-calcium echitshiweyo.
- Ukongeza kokufumana i-calcium eyaneleyo ekudleni kwakho, ukuzivocavoca rhoqo kubalulekile kumathambo enempilo.
Xoxa nodokotela wezingane ukuba awuqinisekanga ukuba umntwana wakho ufumana i-calcium eyaneleyo ekudleni kwakhe.
Imithombo:
> Abrams SA. Izikhokelo zeZidlo zeCalcium kunye neVithamini D: I-Era entsha. Pediatrics . Matshi 2011, INQUBO 127 / ISIHLOKO 3
> Ross AC, Taylor CL, Yaktine AL, Valle HBD. Isithenjwa sokutya esibandakanya i-calcium ne-Vitamin D. IWashington: I-National Academy Press; 2011.
> I-USDA I-Database ye-Nutrient Database ye-Standard Reference, I-Release 28. I-calcium, i-Ca (mg) Isiqulatho seZiko lokutya ezikhethiweyo nganye, ehlanjululwe ngumxholo wokutya.