Izinsisekelo Zokudla Kwabantwana
Uma ucabangela ukudla kwezingane zabo, abazali bavame ukucabanga okuningi ngamafutha amagremu , i-carbs, nama-calories, kodwa bangakhohlwa nge-calcium. Kodwa lokho kuyiphutha. I-calcium i-miner ebalulekile esiza ukwakha amathambo aqinile futhi anempilo.
Izidingo ze-Calcium
Ngakanani i-calcium eyenza izingane zakho zidinga? Kuxhomeke ukuthi bangakanani ubudala, kodwa i-American Academy of Pediatrics incoma ukuthi izingane ezi:
- Iminyaka engu-1-3 ubudala ithola ama-700mg ngosuku (cishe ama-servings amabili ebisi )
- Uneminyaka engu-4-8 uthole 1000mg ngosuku (cishe ama-servings ebisi)
- Uneminyaka engu-9-18 ubudala uthole ama-1,300mg ngosuku (cishe ama-four servings of milk)
Ngeshwa, iningi lezingane, ikakhulukazi intsha, lithola kancane kunezidingo zabo zansuku zonke eziphakanyisiwe ze-calcium. Lokhu kubalulekile ukuthi ucabange nge-calcium njengoba uhlela ukudla kwezingane zakho.
Ukudla Nge-Calcium
Ubisi ukudla okuvame ukuhlotshaniswa njengokwenkolo ephakeme e-calcium. Kubalulekile ukuthi uqaphele ukuthi kunezinto eziningi zokudla eziyimithombo enhle ye-calcium nakuba kuhlanganisa nezinye imikhiqizo yobisi, imifino eminingi, i-calcium enomsoco we-orange, kanye nokunye ukudla okune-calcium okuqinisekisiwe.
Ukudla okunemithombo enhle ye-calcium kungafaka:
- I-yogurt ephansi-fat: 300-450mg ngokukhonza (1 indebe)
- Ushizi waseMelika: 350mg ngokukhonza (2 oz)
- ubisi lwezinkomo (ubisi oluphelele noma ubisi oluncane): 300mg ngokukhonza (1 indebe)
- i-calcium ubisi obuswakama-soy, ubisi lwelayisi, noma ubisi lwezimbuzi: 300mg ngokukhonza (1 indebe)
- i-calcium ijusi eline-orange: 300mg ngokukhonza (1 indebe)
- okuphekwe ubhontshisi omhlophe omisiwe: 161mg ukukhonza ngamunye (1 oz)
- Amakhiwane omisiwe: 169mg ngokukhonza (amakhiwane 10)
- isipinashi: 120mg ngokukhonza (1 indebe eluhlaza noma 1/2 indebe ephekwe)
- ama-oranges: 50mg ngokukhonza (1 ophakathi kwe-orange)
- i-oatmeal esheshayo: i-100mg (iphakethe elilodwa)
- amazambane: 44mg ukukhonza ngamunye (1/2 indebe yokugcoba)
- i-broccoli: 35mg ukukhonza ngamunye (1 1/2 indebe eluhlaza noma 1/2 indebe ephekwe)
Imifino eluhlaza, imifino eluhlaza, i-tofu, i-lentils, i-sardine, ne-salmon, nayo imithombo enhle ye-calcium, ehlanganisa ubisi lwe-soy ne-orange juice, imithombo enhle ye-calcium yezingane ezinobisi obuthakathaka.
Ukudla noma ukudla okulungiselelwe ngokudla okungenhla, njenge-pizza, isangweji eshiciwe ushizi, i-lasagna, noma i-burrito enobhontshisi kanye noshizi, futhi yizindlela ezinhle zokuthola i-calcium eyanele.
Khumbula ukuthi inani le-calcium ekudleni okuningi okulungiselelwe kungahluka kuye ngokuthi yikuphi umthengi oyithengayo. Isibonelo, uhlobo olulodwa lweshizi lungaba ne-5% kuphela yesabelo somntwana wakho nsuku zonke se-calcium (cishe ngo-50mg), kanti omunye angase abe ne-30% noma i-300mg. Ukufunda amalebula okudla nokubheke ukudla okungenani okungama-20-30% kwe-calcium kungasiza ukuqinisekisa ukuthi izingane zakho zithola i-calcium ngokwanele.
Futhi khumbula ukuthi izingane ezingaphezu kweminyaka engu-9 zidinga i-calcium engu-1,300mg, engaphezu kwe-1000mg noma inani le-100% lansuku zonke elibalwe kumalebula okudla. Ngakho-ke ngenkathi usengakwazi ukungeza i-% Daily Value ye-calcium kokudla kwakho okunye okudlayo izingane zakho ukuze ubone ukuthi zithola ngokwanele, qinisekisa ukuthi zengeza ku-130% ezinganeni ezindala.
Ukudla okuqinisekisiwe kwe-Calcium
Ukudla okunye okuningi, kuhlanganise nesinkwa ne-cereal, kungase kuqinisekiswe nge-calcium futhi kungasiza ekukhuliseni ingane yakho nsuku zonke ngokudla kwe-calcium. Hlola ilebuli yeqiniso yokudla ukuze uthole lawo ma-brand aqinisekiswe nge-calcium.
Izimangalo kuphakheji ngokwayo, isibonelo, ukuthi ukudla "ku-calcium ephakeme," "i-calcium ecebile," noma "umthombo omuhle we-calcium," kungakusiza futhi uthole ukudla okuphezulu kwe-calcium, nge-20% noma ngaphezulu kwe-DV ye-calcium. Ngakolunye uhlangothi, ukudla okuwukuthi "umthombo omuhle we-calcium" kuzoba ngu-10% kuphela kuya ku-19% we-calcium DV.
I-Calcium Supplements
Kungaba nzima ukuthola izingane ngokwanele i-calcium uma bengathandi ubisi, i-yogurt, nejusi le-orange.
Ukwenza izinto kube nzima nakakhulu ukuthi lezi zinhlobo zezidli ezikhethiweyo azikwazi nokudla ukudla okunye okuvela emithonjeni enhle ye-calcium, njenge-sipinashi ne-broccoli.
Ungase ucabange ukuthi ungenza ukuba izingane zakho zingatholi i-calcium ngokwanele ekudleni kwazo ngokubanika i-vithamini, kodwa i- vitamin ejwayelekile ine-calcium encane kakhulu kuyo. Isibonelo, i-Flintstones I-multivitamin ephelele ine-100mg ye-calcium kuphela. Ngisho ne-Flintstones Plus i-vithamini ye-Calcium ine-200mg kuphela ye-calcium, engaphansi kwengilazi eyodwa yobisi.
Kungadingeka ucele ingane yakho uma ingane yakho endala ingathatha ama-Tums noma i-calcium chew ne-vitamin D, njenge-Viactiv, uma izingane zakho zingatholi i-calcium eningi eminye imithombo. Ku-500mg ngayinye, lezi zithako ze-calcium zenza kube lula ukuqinisekisa ukuthi izingane zakho zithola i-calcium eyanele.
Uma izingane zakho ziphuza ubisi, cabanga ngokungeza iphakheji le-Nestle Carnation Instant Breakfast mix ukuthuthukisa okuqukethwe kwe-calcium yesilazi yobisi ngomunye u-250mg. Uma izingane zakho ziphuza ngesangweji esisikiwe esenziwe ngesinkwa kanye noshizi 'eziphakeme nge-calcium,' zingase zifike ku-900mg ye-calcium kokudla okulodwa!
Okufanele Ukwazi Ngezidingo Ze-Calcium
Ngakanani i-calcium izingane ezidinga usuku ngalunye? Ngaphezu kwabazali abaningi bacabanga, ngakho-ke qiniseka ukuthi izingane zakho zidla ukudla okuhlukahlukene okuyimithombo enhle ye-calcium, kuhlanganise nalabo abakhiwe nge-calcium.
> Abrams, Steven A. Izinkombandlela zokudla kweCalcium neVithamini D: I-Era entsha. Izingane zokwelapha. Mashi 2011, VOLUME 127 / ISIQEPHU 3