Dairy uye nondairy zvivako zve calcium
Kuziva kuti zvipi zvekudya zvakakwirira mu calcium zvinogona kukubatsira kuti uone kuti vana vako vari kuwana zvakakwana mukudya kwavo. Maererano neAmerican Academy of Pediatrics, "Mavhareji anodya kudya kwe calcium nevana nevechiri kuyaruka zviri pasi pezvinokurudzirwa zvakakwana zvokudya zvakakwana." Izvi zvinogona kureva kuti vana ava havazove nehutano hwemapfupa evanhu, izvo zvingavaisa pangozi yefractures uye osteoporosis.
Iwe unogona kukurudzira vana vako kuti vawane calcium yakakwana mukudya kwavo nekusarudza kudya kwekasiki-yakawanda yakadai semukaka , tese, uye yogurt. Vana vanofanira kudya kudya kwemazuva matatu zvakakodzera zvezvigadzirwa zvemishonga pazuva uye vechidiki vanofanira kudya zvishandiso zvina pazuva kana zvakaenzana. Uyewo, dzidza nezvemhando yeaondairy ye calcium yaunogona kukurudzira kana mwana wako asingakwanisi kubvumira mishonga yemazi.
Daily Calcium Needs
Izvo zvinokoshawo kuti unzwisise kuti vana vanoda sei calcium. Bhuku Rokudya Nezvokudya Bhuku reNational Academy of Sciences rinokurudzira kuti:
- 700 mg pazuva kwevana vane makore 1 kusvika ku3
- 1 000 mg zuva kune vana vane makore 4 kusvika ku8
- 1,300 mg pazuva kwevana vane makore 9 kusvika ku18
Paunenge uchiverenga shanduro yezvokudya, Daily Value (% DV) ye calcium inowanikwa kune vanhu vakuru vanoda 1000 mg pazuva, kwete zvinodiwa zvevana. Mukombe wemukaka uine 30% DV ye calcium ingangove yakaenzana ne 300 mg ye calcium, iyo inenge iine yakaenzana ne inenge 40 muzana yevana vaduku ve calcium yezuva.
Asi iyo inenge inenge 23 muzana yevamwe vechidiki vanoda kuwedzera.
Iwe unotofanira kutarisa ma milligrams (mg) kana kuita zvishoma masvomhu kuti uone kuti% DV inofanira kushandurirwa sei vana pasi pemakore 4 kana kupfuura makore gumi nemana.
Calcium Rich Dairy Foods
Mukuwedzera pakusarudza kudya kubva pane zvinotevera, unofanira kudzidza kutarisa mabhuku ezvokudya uye sarudza zvokudya zvinorema% DV ye calcium uye zvinenge makumi maviri kubva muzana zvezvido zvemwana wako kana zvimwe.
Unogona kuwana zvakasiyana-siyana mumararamium ezvokudya, kunyange pakati pemhando dzakasiyana dzezvokudya zvakadai sekizi, jisi, uye chingwa.
- Yogurt, plain
- Yogurt, michero
- Misi, yakaderera-mafuta kana kuti kwete
- Misi, yakakwana
- Cheese, kusanganisira America, ricotta, cheddar cheese, uye mozzarella cheese
- Milkshakes
- Eggnog
Yeuka kuti nekuda kwekuti mwana wako ari kudya chezi, izvozvo hazvirevi kuti ari kuwana kamuti yakawanda. Cherechedzai bhokisi rekudya kuti uone kuti cheese ine zvakawanda zve calcium. Uyewo tarisa zvekudya zvakagadzirwa neiyo calcium-rich rich as ingredients, zvakadai semakaroni uye cheese (cheese), pudding (mukaka), uye nachos (cheese).
Nondairy Foods NaCalcium
Kuwana calcium yakakwana kunogona kunyanya kuoma kana vana vako vane allergiki kune mukaka . Izvi zvinodyiwa nondairy zvinogona kuva sarudzo dzakanaka dzevana vane mukaka wemukaka unoda calcium:
- Sarimoni
- Tofu
- Rhubarb
- Sardines
- Collard greens
- Sipinachi
- Turnip greens
- Okra
- White nyemba
- Baked bean
- Broccoli
- Peas
- Brussels inomera
- Sesame mbeu
- Bok choy
- Amamondi
Zvokudya zveCalcium-Zvakasimbiswa
Mukuwedzera kune nhamba yakawanda yezvokudya zvakasikwa (zvakadai semukaka uye chezi), zvokudya zvakawanda zvino zvinosimbiswa ne calcium. Izvi zvinogona kuva zvisarudzo zvakanakisisa kana mwana wenyu asingadi kunwa mukaka.
- Calcium-yakasimbiswa kwekudya kwekudya kwekudya kwekudya, kusanganisira General Mills Whole Grain Total, Total Raisin Bran, Total Cranberry Crunch, uye Total Honey Clusters, ose ayo ane 100 muzana yezuva nezuva kukosha kwe calcium pakushanda.
- Calcium-yakasimbiswa juisi yemarangi
- Calcium-yakasimba soy mukaka
- SunnyD neCalcium (yakawanda SunnyD products haina calcium, saka tsvakai iyo inoita kana mwana wenyu achida kuwedzera calcium mukudya kwake)
- Instant oatmeal
- Zvokudya zveCalcium-yakasimbiswa kana kuti maChirungu
- Calcium-yakasimbiswa kunwa zvinosanganiswa zvakadai sePediasure kana Carnation Instant Breakfast
- Zvimwe zviyo zvekudya zvekudya zvekudya zvemanheru, kusanganisira General Mills Golden Grahams (350 mg)
Nokudzidza kuverenga mavara ekudya, unogona kuwana zvimwe zvekudya zvakasimbiswa ne calcium.
Zvaunofanira Kuziva NezveCalcium-Rich Foods
Zvimwe zvinhu zvekuziva pamusoro pekudya-calcium-yakawanda zvinosanganisira izvo:
- Mhando dzakasiyana-siyana dzevhitamini yevana hadzina kalisiyamu yakawanda mavari uye iwe unogona kuwedzera calcium supplement panzvimbo.
- Sarudza kubva kune rimwe marorium-rich foods kuti uwane mamwe calcium muzvokudya zvemwana wako, zvakadai sekacheka cheseti yakagadzirwa nekasiki-yakasimbiswa chingwa uye chese kana kuti calcium-yakasimbiswa kudya kwekudya kwechingwa nehafu yekapu yemukaka wakaderera.
- Mukuwedzera pakwana calcium yakakwana mukudya kwako, kugara uchirovedza muviri kunokosha zvakare kune mapfupa akaremba.
Taura nevana vako kana iwe usina chokwadi kana mwana wako ari kuwana calcium yakakwana mukudya kwake.
Sources:
> Abrams SA. Dietary Guidelines for Calcium and Vitamin D: A New Era. Pediatrics . March 2011, VOLUME 127 / ISAYA 3
> Ross AC, Taylor CL, Yaktine AL, Valle HBD. Dietary reference intakes ye calcium uye Vitamin D. Washington: National Academy Press; 2011.
> USDA National Nutrient Database ye Standard Reference, Release 28. Calcium, Ca (mg) Zvakagadziriswa Zvokudya Zvimwe Zvimwe Zvimwe, zvakarongedzwa nehuwandu hwehutano.