Izinsisekelo Zokudla Kwabantwana
Ingabe izingane zakho zithola i-calcium eyanele ekudleni kwayo? Sonke siyazi ukuthi i-calcium ibalulekile ekwakheni amathambo aqinile, kodwa asikwazi njalo ukuthi siqinisekisa kanjani ukuthi izingane zethu zithola ngokwanele ekudleni kwazo.
Izidingo ze-Calcium
Abazali bavame ukumangala ukuthi i-calcium engakanani izingane zabo zidinga ngempela usuku ngalunye. I-American Academy of Pediatrics incoma ukuthi izingane ezi:
- Uneminyaka engu-1-3 ubudala uthole ama-700 mg ngosuku (cishe izinkomishi ezimbili zobisi)
- Uneminyaka engu-4-8 uthole 1000 mg ngosuku (cishe izinkomishi ezintathu zobisi)
- Uneminyaka engu-9-18 ubudala uthole ama-1,300 mg ngosuku (cishe ezine izinkomishi zobisi)
Ngeshwa, izingane eziningi, ikakhulukazi intsha, zivame ukuthola okuningi kunalokho okudingekayo nge-calcium ezidingekayo nsuku zonke.
Ukudla kwe-Calcium-Rich
Njengamanye amavithamini namaminerali amaningi, ingane yakho ivame kakhulu ekutholeni umsoco wakhe ekudleni akudlayo nokuphuza, kuhlanganise nokudla okune-calcium efana nobisi , ushizi ne-yogurt.
Izingane zingathola futhi i-calcium ekudleni kwe-nondairy, njenge-salmon, tofu, imifino ye-collard, njll, nokudla okuningi okunamakholomu, okufaka izinhlobo eziningi zesinkwa, ijusi le-orange, kanye nosawoti.
Izingane eziningi aziphuzi ubisi okwanele nokho, ukukhetha ukuphuza ijusi nesoda esikhundleni salokho. Ngaphezu kokushukela okwedlulele nama-kilojoule, lezi ziphuzo azikho izinzuzo zokudla okunomsoco futhi zithatha indawo yeziphuzo ezenzayo.
Ukukhetha i-Supplement Calcium
Uma izingane zakho zingatholi i- calcium ngokwanele ekudleni kwazo, kungase kudingeke ukuba ubanikeze isithako se-calcium usuku ngalunye. Ukukhetha i-calcium supplement kungase kudideke nakuba kunjalo, ngoba kunezinhlobo eziningi ezihlukahlukene, kuhlanganise ne-calcium carbonate, i-calcium gluconate, i-calcium yamanzi, nokuningi.
Ukwengeza ekudidekeni, iningi lokudla okunomsoco amalebula awubonakali ukufaka inani le-calcium eyisiqalo isengezo equkethe, yilokho okushiwo izincomo zansuku zonke, futhi kubonakala sengathi zingabandakanyi amaphesenti wenani lezinsuku zonke (% DV) ngokusekelwe ezincomo ze-AAP. I-% DV kulezi zisekeli zivame ukususelwa kumfuno yansukuzonke ye-1000 mg kunalokho.
Ngeshwa, iziningi ze-multivitamine "eziphelele" zezingane ezithi bane-calcium kuzo empeleni aziqukethe kakhulu i-calcium futhi nakanjani ayinayo ngokwanele ukuhlangabezana nezidingo zansuku zonke zengane yakho, ephikisana nezinto ngisho nangaphezulu.
Isibonelo, uphawu olulodwa oludumile lwe-multivitamin yezingane ezithinta njengomthombo 'omuhle kakhulu we-calcium,' empeleni ine-200 mg ye-calcium, engaphansi kwe-8 oz. ingilazi yobisi nokuncane kunalokho okudingekayo kwansuku zonke kwengane nganoma yisiphi isikhathi. Nakuba kungaba usizo olungcono lwezingane ezithola i-calcium encane ekudleni kwazo futhi zidinga ukukhuthazwa okuncane, kunzima ngokwanele izingane ezihlangabezana nezidingo zazo zansuku zonke ze-calcium zansuku zonke zisebenzisa i-vitamin yansuku zonke.
Amanye ama-Calcium Supplements
Abantu baye bathatha ama-antacids njengendlela yokuthola i-calcium eyengeziwe ekudleni kwabo. Izingane manje zingasebenzisa le ndlela ngokusebenzisa umkhiqizo owenzelwe izingane.
Nakuba uthengiswa ngabesifazane abadala, uma usufuna enye inketho ye-supplement calcium yengane yakho, ungase ubuze ingane yakho ngokunikeza ingane yakho umkhiqizo we-calcium ohlaziyekile. Lezi zivame ukuqukethe cishe 500 mg of calcium elemental ngayinye.
Umthombo
- > Abrams, Steven A. Izinkombandlela zokudla kweCalcium neVithamini D: I-Era entsha. Izingane zokwelapha. Mashi 2011, VOLUME 127 / ISIQEPHU 3