I-calcium, i-vitamin D, namafutha wonke asebenza ndawonye ukuze asize ingane yakho ukuba ifike kahle ekukhuleni kobuchopho, unike ingane yakho enempilo amathambo nesikhumba nokuningi. Amafutha asiza ukucubungula i-vitamin D, okuyi-vithamini e-fat-soluble, futhi iyasiza umzimba ukusebenzisa i-calcium. Abazali abakhetha ukungayondli imindeni yabo ngemikhiqizo yobisi noma abanezingane ezinobisi bokungezwani, ukuthola zonke izakhi zobisi ezinikeza - njenge-calcium, i-vitamin D namafutha - ngeke kube lula njengokuthola ingane yakho ukuphuza umbhangqwana izinkomishi zobisi nsuku zonke.
Kodwa akunakwenzeka nakanjani.
Kubekwe ngezansi kukhona ukudla okuzosiza ingane yakho ukuthola inani elidingekayo lalezi zakhi zomzimba usuku ngalunye.
Imithombo engekho emayini yeCalcium
Ingane yakho encane idinga ama-milligram ama-calcium angu-500 ngosuku. Nazi ezinye izinhlobo zokudla ezidalwa yi-nondairy ezicebile nge-calcium.
- Tofu
- Uhlobo lwenhlanzi
- Imifino eluhlaza emifino efana nemifino ye-collard, imifino ye-turnip, i-kale, nesipinashi
- Ubhontshisi
- I-broccoli
- Ubisi lwe-almond noma ibhotela
- I-papaya
- Amabele okusanhlamvu ane-calcium
- Ubisi lwe-soy obuqinile
- Ijusi le-orange eliqinile
Hlola amalebula ekudleni osuvele uthenge futhi ukhethe labo abanamazinga aphezulu e-calcium. I-Vitamin C isisiza umzimba ukuba uthathe i- calcium ukuze uhlanganise nokudla okucebile kule vivithamini nokudla okungenhla kunganikeza ingane yakho amandla okuthuthukisa i-calcium. Futhi khumbula, noma ngabe ingane yakho ishiya imifino eluhlaza, ungahlala ubeka isipinashi esincane noma u-kale esobho noma isiphuzi se-spaghetti imizuzu embalwa ngaphambi kokukhonza. Lokhu kwenza kube mnandi kakhulu - kakhulu, bengaqapheli ukuthi bayadla into abenqaba ngalobobusuku ngaphambili.
Imithombo engekho-Amachibi ka-Vitamin D
Ngo-2008, i-American Academy of Pediatrics yahlaziya izincomo zayo ngevithamini D kusuka ku-200 IU kuya ku-400 IU. Ngisho nezinsizwa ezithola izinkomishi ezimbili zobisi ngosuku azifinyeleli le nombolo, noma kunjalo. Kungathatha izindebe ezine zobisi ukuze uthole imali edingekayo. Ubisi obuningi bungabangela izinkinga zokuntuleka kwensimbi nokukhuluphala, noma kunjalo.
Ngakho-ke, ngisho noma ingane yakho encane ithola ubisi , umqondo omuhle ukuthola i-vitamin D edingekayo ekudleni noma ekwengeziwe. Ezinye ukudla eziphezulu ku-vitamin D zihlanganisa:
- I-Salmon, i-tuna, i-cod, i-mackerel, i-fishfish, nezinye izinhlanzi ezinamafutha
- Izinhlanzi
- Amaqanda
- Soy, irayisi noma ama-alimondi aqinisekiswe nge-vitamin D
- Izitshalo eziqiniswe nge-vitamin D
Futhi, qiniseka ukuthi ingane yakho ithola cishe amahora angu-5 kuya ku-30 ekushiseni kwelanga ngesonto (unyaka wonke uma uhlala eNingizimu noma phakathi nezinyanga zasehlobo uma uhlala eNyakatho) ngakho umzimba wakhe ungenza i-vitamin D.
Imithombo engeyona yeDayari yamaFats
I-USDA incoma ukuthi izinsana zithole amaphesenti angama-30-35 amakhalori azo zonke izinsuku kusuka kumanoni. Uma ucabanga ukuthi ukudla komntwana omncane kufanele kube no-1000-1,500 khalori ngosuku, kulula ukubona ukuthi izindebe ezimbili zobisi lonke (ezinamakholori angu-144 avela kumanoni) zinikeza cishe isigamu saleso sidingo. Amafutha ayadingeka ekukhuleni kwamaseli, amandla, nangokucubungula amavithamini amaningi anamafutha. Nazi ezinye zokudla ezinganikeza amafutha enempilo yengane yakho encane uma isetshenziselwa ukulinganisela:
- Ibhotela le-Peanut noma amanye ama-nut butters
- Ama-avovocos
- Amafutha e-Olive
- Amafutha e-canola
- Ama-Olives (qinisekisa ukuthi anganikelwa ngokuphelele ukuvimbela ukuchofoza)
- Ama-flaxseeds aseGround
Ukudla okunye kungcono ukukhetha okungcono kunezinye.
Ngokwesibonelo, ibhotela le-almond, eligcwele amafutha amaningi ne-calcium. I-Salmon ine-vitamin D, i-calcium enempilo futhi inamafutha enempilo. Uma ukhetha ukudla, bheka izinhlobo eziningi zomsoco ongazithola ukuze ingane yakho ingatholi ama-calories amaningi kakhulu.