Imithombo ye-milk and nondairy ye-calcium
Ukwazi ukuthi yikuphi ukudla okuphezulu ku-calcium kungakusiza ukuqinisekisa ukuthi izingane zakho zithola ngokwanele ekudleni kwazo. Ngokusho kwe-American Academy of Pediatrics, "Ukudla okuvamile kokudla kwe-calcium yizingane nezingane ezisencane kunaphansi kwamazinga anconywayo wokudla okuwanele." Lokhu kungasho ukuthi lezi zingane ngeke zihlakulele amathambo azo, ezingababeka engozini yokuhlukana nokuhlukunyezwa kwegazi.
Ungakhuthaza izingane zakho ukuba zithole i-calcium eyanele ekudleni kwazo ngokukhetha ukudla okunothile okufana ne- milk , ushizi ne-yogurt. Izingane kufanele zidle imikhiqizo emithathu yemikhiqizo yobisi ngosuku olufanele ubudala futhi intsha kufanele idle ama-servings amane ngosuku noma okulinganayo. Futhi, funda ngemithombo ye-nondairy ye-calcium ongase uyikhuthaze uma ingane yakho ingakwazi ukubekezelela imikhiqizo yobisi.
Izidingo Zama-Calcium Yansuku zonke
Kubalulekile futhi ukuqonda ukuthi bangakanani abantwana be-calcium abadinga ngempela. Ibhodi Yokudla Nezokudla Ye-National Academy of Sciences incoma:
- 700 mg ngosuku lwezingane ezineminyaka engu-1 kuya kwemi-3 ubudala
- 1,000 mg usuku lwezingane ezineminyaka engu-4 kuya kweyisishiyagalombili ubudala
- 1,300 mg ngosuku lwezingane ezineminyaka engu-9 kuya kwengu-18 ubudala
Uma ufunda ilebula lokudla, i-Daily Value (% DV) ye-calcium isekelwe kuzidingo zomuntu omdala we-1000 mg ngosuku, hhayi izidingo zezingane. Ikomishi lebisi equkethe i-30% ye-DV ye-calcium yayizolingana no-300 mg we-calcium, eqinisweni ingalingana namaphesenti angaba ngu-40 ezinesidingo se-calcium encane ngosuku.
Kodwa kungaba amaphesenti angaba ngu-23 kuphela ezidingo ze-calcium yentsha.
Kumele ubheke ama-milligram (mg) noma wenze izibalo ezimbalwa ukuze ubone ukuthi i-% DV kufanele ihunyushwe kanjani izingane ezingaphansi kweminyaka engu-4 noma ngaphezulu kweminyaka engu-8.
I-Calcium Rich Dairy Foods
Ngaphezu kokukhetha ukudla okuvela kuhlu olulandelayo, kufanele ufunde ukubheka amalebula okudla bese ukhetha ukudla okune-% DV ephakeme ye-calcium futhi okungenani amaphesenti angu-20 okufunwa kwengane yakho noma ngaphezulu.
Ungathola ukuhlukana okukhulu kokuqukethwe kwe-calcium kokudla, ngisho naphakathi kwezinto ezihlukahlukene zokudla okufanayo ezifana noshizi, ijusi nesinkwa.
- I-yogurt, ithafa
- Yogurt, izithelo
- Ubisi, amafutha aphansi noma ama-nonfat
- Ubisi, konke
- Ushizi, kuhlanganise ne-American, i-ricotta, ushizi we-cheddar, ne-mozzarella ushizi
- I-Milkshakes
- I-Eggnog
Khumbula ukuthi ngenxa yokuthi ingane yakho idla ushizi, lokho akusho ukuthi uthola i-calcium eningi. Hlola ilebula lokudla ukuze uqiniseke ukuthi ushizi une-calcium eningi. Futhi ubuke ukudla okwenziwe ngalezi zokudla okunomsoco we-calcium njengezithako, njenge-macaroni kanye noshizi (ushizi), i-pudding (ubisi), ne-nachos (ushizi).
Ukudla kwe-Nondairy Nge-Calcium
Ukuthola i-calcium ngokwanele kungaba nzima kakhulu uma izingane zakho ziphikisana nobisi . Lokhu kudla kwe-nondairy kungaba ukukhetha okuhle kwabantwana abane-milk allergies abadinga i-calcium:
- Uhlobo lwenhlanzi
- Tofu
- Rhubarb
- AmaSardine
- Imifino ye-Collard
- Isipinashi
- I-turnip imifino
- Okra
- Ubhontshisi omhlophe
- Ubhontshisi obhakiwe
- I-broccoli
- I-Peas
- Amahlumela aseBrussels
- Imbewu yeSesame
- Bok choy
- Ama-alimondi
Ukudla okuqinisekisiwe kwe-calcium
Ngaphandle kwenani elikhulu lokudla okunomsoco we-calcium (njengobisi noshizi), ukudla okuningi kunamanje okuqinisekisiwe nge-calcium. Lezi zingakhetha kahle uma ingane yakho ingathandi ukuphuza ubisi.
- I-Calcium-eqinisekisiwe yokudla kwasekuseni, kuhlanganise ne-General Mills Whole Grain Ingqikithi, Ingqikithi Yama-Raisin, I-Total Cranberry Crunch, ne-Total Clusters Amaqoqo, konke okungamaphesenti angu-100 okubaluleka kwansuku zonke kwe-calcium ngokukhonza.
- Ijusi le-orange eliqinile
- Ubisi lwe-soy obuqinile
- I-SunnyD ngeCalcium (imikhiqizo eminingi ye-SunnyD ayinayo i-calcium, ngakho-ke funa okwenzayo uma ingane yakho idinga i-calcium engeziwe ekudleni kwayo)
- I-oatmeal esheshayo
- Isinkwa esine-calcium noma ama-muffin esiNgisi
- Amaxube okuphuza okunamandla e-calcium afana ne-Pediasure noma i- Carnation Breakfast Yesikhashana
- Amanye amakhemikhali asekuseni aqinisekiswe nge-calcium, kuhlanganise neGeneral Mills Golden Grahams (350 mg)
Ngokufunda ukufunda amalebula okudla, ungathola ezinye ukudla eziqiniswe nge-calcium.
Okufanele Ukwazi Ngezolimo Zama-Calcium-Rich
Ezinye izinto zokwazi ngokudla okune-calcium zifaka ukuthi:
- Izinhlobonhlobo zevithamini zezingane azizinayo i-calcium eningi futhi ungadinga isengezo esithile se- calcium .
- Khetha kusuka kokuhlanganiswa kokudla okune-calcium ukuze uthole i-calcium eningi kakhulu ekudleni kwengane yakho, njenge-sandwich eqoshiwe ekhishwa ngesinkwa esenziwe nge-calcium kanye noshizi noma okusanhlamvu kwasekuseni okuqinisekisiwe kwe-calcium nengxenye yendebe yobisi oluphansi.
- Ngaphezu kokuthola i-calcium eyanele ekudleni kwakho, ukuvivinya umzimba njalo kubalulekile emathanjeni enempilo.
Khuluma nodokotela wakho wezingane uma ungaqiniseki ukuthi ingane yakho ithola i-calcium ngokwanele ekudleni kwayo.
Imithombo:
> Abrams SA. Izinkombandlela zokudla ngeCalcium ne-Vitamin D: I-Era entsha. Izingane zokwelapha . Mashi 2011, VOLUME 127 / ISIQEPHU 3
> Ross AC, Taylor CL, Yaktine AL, Valle HBD. I-reference reference ye-diet inikeza i-calcium ne-Vitamin D. Washington: National Academy Press; 2011.
> I-USDA I-NationalA Nitrient Database ye-Standard Reference, Ukukhululwa 28. I-Calcium, i-Ca (mg) Okuqukethwe kokudla okukhethiwe ngokulinganisa okujwayelekile, okuhlungwe ngokuqukethwe komsoco.