Calcium, vitamini D, nemafuta vose vanoshanda pamwe chete kuti vabatsire mwana wenyu kuti asvike pakukura kwehuropi kukura, ipai mwana wenyu ane utano hwakanaka mapfupa uye ganda nezvimwe. Mafuta anobatsira kuronga mavitamini D, ayo mavitamini anogadzirisa mafuta, uyewo anobatsira muviri kushandisa calcium. Kune vabereki vanosarudza kusafudza mhuri dzavo mazai emishonga kana kuti vane vana vane mukaka kurwisa, kuwana mishonga yose iyo mukaka inopa - se calcium, vitamin D nemafuta - hazvingavi nyore sekutora mwana wako muduku kunwa vaviri yemikombe yemukaka zuva nezuva.
Asi hazvisi nyore.
Zvinyorwa pasi apa ndezvokudya zvingabatsira mwana wako kuwana zviyero zvinodiwa zvezvibereko zvezuva nezuva.
Kwete-Marisi Sources yeCalcium
Muduku wako anoda 500 milligrams e calcium pazuva. Heano dzimwe nondairy chikafu chinopfuma mu calcium.
- Tofu
- Sarimoni
- Miti miriwo yeGreen yakaita semirasi inonzi collard, turnip greens, kale, uye sipinashi
- Nyemba
- Broccoli
- Amanda emuAmanda kana bhotela
- Papaya
- Zvokudya zve-calcium-dzakasimbiswa
- Calcium-yakasimba soy mukaka
- Calcium-yakasimbiswa juisi yemarangi
Tarisa mavara pamazvokudya zvawatotenga uye usarudze izvo zvine mazinga epamusoro. Vitamini C inobatsira muviri kuti uwane calcium saka kuunganidza zvokudya zvakapfuma mu vitamini iyi nezvokudya zviri kumusoro zvinogona kupa mwana wako kuti ave calcium kukurudzira. Uye yeuka, kunyange kana mwana wako wechidiki asingabvi pamashizha akaoma, mashizha, unogona kugara uine sipinashi shoma kana kare mune muto kana spaghetti muto maminetsi mashomanana asati ashumira. Izvi zvinoita kuti zviwedzere kunakidza - zvakanyanya kudaro, hazvioni kuti vari kudya chimwe chinhu chavanoramba usiku huripo.
Kwete-Mishonga Sources ye Vitamin D
Muna 2008, American Academy of Pediatrics yakarongedza mazano avo e vitamin D kubva 200 IU kusvika ku 400 IU. Kunyange vana vaduku vari kuwana makapu maviri emukaka pazuva havasi kusvika kune nhamba iyi, zvisinei. Zvinotora makapu mana emukaka kuti awane chikamu chaidiwa. Umukaka wakawanda unogona kutungamirira kune zvinetso nekushaya simba kwesimbi nekunyanyisa, zvisinei.
Saka, kunyange kana mwana wako ari kutora mukaka , chinhu chakanaka kuwana vitamin D inodyiwa kubva pakudya kana kuwedzera. Zvimwe zvokudya zvinowedzera mu vitamini D zvinosanganisira:
- Sarimoni, tuna, cod, mackerel, catfish, uye mamwe mafuta ane hove
- Shrimp
- Mazai
- Soy, rice kana maamondi emashikidzi akavakirwa mavitamini D
- Zviyo zvakasimbiswa ne vitamini D
Uyewo, iva nechokwadi chokuti mwana wako ari kutora anenge 5-30 maminitsi ekubuda kwezuva kwevhiki (gore rose kana iwe uchigara kumaodzanyemba kana mumwedzi yezhizha kana iwe uchigara kumaodzanyemba) saka muviri wake unogona kuita vitamini D.
Kwete-Diary Zvitubu zveMafuta
IA USDA inokurudzira kuti vaduku vanowana 30-35 muzana yemakoriori avo ezuva nezuva kubva kumafuta. Apo iwe uchifunga kuti kudya kwevana vaduku kunofanirwa kuva nezviuru 1-1-1,500 makirogiramu pazuva, zviri nyore kuona kuti makapu maviri emukaka wose (ane 144 makori mairi) anopa anenge hafu yezvinodiwa izvozvo. Mafuta anodiwa kuti sero kukura, simba, nekugadzirisa mavhithamini ane mafuta. Heano zvimwe zvimwe zvekudya zvinogona kupa mafuta ane utano kumwana wako paanoshandiswa mukuenzanisa:
- Peanut butter kana imwe nut butters
- Zvinyorwa
- Olive mafuta
- Canola mafuta
- Maorivhi (onai kuti haapi kupiwa zvakakwana kudzivirira kukora)
- Ground flaxseeds
Zvimwe zvekudya zviri pachena kusarudza zviri nani kune vamwe.
Almond butter, somuenzaniso, yakazara mune mafuta akanaka uye calcium. Sarimoni inowedzera mavitamini D, calcium uye ine mafuta ane utano. Paunenge uchisarudza zvokudya, tsvaga mhando dzakawanda dzomutengo-dzakawanda dzaunogona kuwana kuitira kuti mwana wako asati ari kuwana makirogiramu akawanda .