Childhood Nutrition Basics
Vana vako vari kuwana calcium yakakwana mukudya kwavo here? Isu tose tinoziva kuti calcium inokosha pakuvaka mapfupa akasimba, asi hatisi nguva dzose kuziva kuti vana vedu vari kuwana sei zvakakwana mukudya kwavo.
Calcium Requirements
Vabereki vanowanzoshamiswa nekukwana kwevana vanai vanoda zuva rega rega. IAmerican Academy yePediatrics inokurudzira kuti vana vari:
- Mwana wemakore 1-3 anowana 700 mg pazuva (anenge makumi maviri emikombe yemukaka)
- 4-8 wemakore vawane 1000 mg pazuva (inenge mitatu makapu emukaka)
- Makore 9-18 anowana 1,300 mg pazuva (anenge makumi mana emikombe yemukaka)
Zvinosuruvarisa, vana vakawanda, kunyanya vechidiki, kazhinji vanowana zvishoma kudarika zvavanorayirwa zuva nezuva.
Calcium-Rich Foods
Kufanana nemamwe akawanda mavitamine nemaminerari, mwana wako kazhinji anonyanya kubvisa kuwana chikafu kubva kune zvokudya zvaanodya nekumwa, kusanganisira calcium-richine zvokudya zvakadai semukaka , tese, uye yogurt.
Vana vanogonawo kugamuchira calcium kubva muzvokudya zve-nondairy, zvakadai salmoni, tofu, magirasi emirasi, nezvimwewo, uye zvokudya zvakawanda zve-calcium-yakasimbiswa, kusanganisira mhando dzakasiyana dzechingwa, jisi rearangi, uye zviyo.
Vana vakawanda havanwi mukaka wakakwana kunyange, kusarudza kunwa jisi ne soda pane. Mukuwedzera kune shuga yakawedzerwa uye makorikori, idzi zvinwiwa hazvina zvidzidzo zvekudya uye inotora nzvimbo yezvinwiwa zvinodaro.
Kusarudza Calcium Supplement
Kana vana vako vasina kuwana calcium yakakwana mukudya kwavo, ungada kuvapa calcium supplement zuva rimwe nerimwe. Kusarudza calcium supplement kunogona kuvhiringidza zvakadaro, sezvo kune marudzi mazhinji akasiyana, kusanganisira calcium carbonate, calcium gluconate, liquid calcium, nezvimwewo.
Kuwedzerwa kumhirizhonga, chikafu chikuru chokwadi chinoratidzika hachirevi kuti chinosanganisira chiyero che elemental calcium iyo inowedzera inosanganisira, izvo ndizvo zvinorayirwa zuva rega rega, uye hazviita sezvo zvinosanganisira zvikamu zvehuwandu hwezuva nezuva (% DV) zvichibva paAAP mazano. I% DV pane izvi zvinowedzera zvinowanzobva pane zvinodikanwa zvezuva rimwechete zve1000 mg panzvimbo.
Zvinosuruvarisa, vana vazhinji "vanopedza" multivitamines vanoti ivo vane calcium mavari havanyatsove nekisiki yakawanda uye zvechokwadi haawani zvakakwana kusangana nezvido zvezuva nezuva zvevana venyu, izvo zvinovhiringidza zvinhu zvakare.
Semuenzaniso, chimwe chimiro chinonyanya kuzivikanwa chevana vetivtivitamin vanozvibata pachavo se'nzvimbo yakanakisisa ye calcium, 'chaizvoizvo inongova 200 mg ye calcium, iyo inopfuura 8 oz. girazi remukaka uye zvishoma kudarika zvinodiwa zuva nezuva kumwana pane imwe nguva. Kunyange zvazvo zvingave zvakanaka kupa vana vari kuwana kuwandisa kwema calcium muzvokudya zvavo uye vanongoda kuwedzera zvishoma, zvakaoma zvakakwana kune vana vanosangana nevakawanda vezuva rimwe rega calcium vanoda kushandisa vitamini zuva rega rega.
Other Calcium Supplements
Vanhu vagara vachitora antiacids senzira yekuwana calcium yakawanda mukudya kwavo. Vana vanogona zvakare kushandisa nzira iyi nekushandisa chigadzirwa chinonyanya kugadzirirwa vana.
Kunyange zvazvo uchitengeswa kuvarume vakuru, kana uchiri kutsvaga imwe sarudzo ye calcium supplement kumwana wako, unogona kubvunza chiremba wevana nezvekupa mwana wako calcium soft chew chibereko. Izvi zvinowanzova dzakapoteredza 500 mg ye elemental calcium imwe neimwe.
Chinhu
- > Abrams, Steven A. Dietary Guidelines for Calcium uye Vitamin D: A New Era. Pediatrics. March 2011, VOLUME 127 / ISAYA 3