Calcium inonyanya kukosha kune vechidiki nekuda kwedambudziko remangwana rehasteoporosis. Maererano neInternational Osteoporosis Foundation, calcium ndiyo inonyanya kushandiswa pakuumbwa nekusimbiswa kwemapfupa, uye calcium zvinoda kusvika kune vechidiki kubva panguva yekukura kukuru. Sevanhu isu tinovaka nezvemazana makumi mapfumbamwe nemakumi mashanu emapfupa edu kubvira pakupera kwemazuva makumi mapfumbamwe apera, saka kushaya kukwana calcium munguva yemakore ekuyaruka kunoita kuti tive pangozi yeramangwana nemapfupa.
Mitumbi yedu inodawo calcium kuitira kuti tifambe nemisungo yedu, nokuda kwekushanda kwemashoko emagetsi (kutakura mameseji pakati peuropi uye nhengo dzomuviri wedu), kuti mutezo weropa uwedzere ropa mukati momuviri, uye kusunungura ma enzymes uye mahomoni anobatsira basa remiviri yedu. Kana iwe uchida kuti mwana wenyu awedzere kukunda kuchikoro, kutamba pamiti yemitambo kana kuti kungove wakagwinya, zvakakosha kuti vawane mari yakawanda ye calcium zuva nezuva.
Kubva paIsangano reMishonga yeU.S. National Academy of Sciences, vechidiki vari pakati pemakore gumi nemakumi matatu nemakumi matatu vanosvika mamiriyoni 1300 eCalcium pazuva - asi vanowanzowana zvishoma kudarika izvozvo. Zvakakosha kucherechedza kuti vanenge 9 kubva pa10 vasikana vechidiki nevakomana vanomwe kubva pa10 vachiri kuyaruka havana kuwana calcium yakakwana mukudya kwavo, maererano neNational Institutes of Health.
Great Food Sources
1300 mg ye calcium inogona kumira sezhinji asi zvinorevei chaizvoizvo?
Iwe unogona kufunga nezvazvo nenzira iyi, chimwe chezvokudya zvinotevera zvinosvika 300 mg ye calcium mubasa rinoshandiswa rakataurwa, saka kudya kana kunwa kusanganiswa kwezvokudya zvishanu kusvika ku 5 zuva rega roga kuchapa mwana wako mucheche mari yaanoda:
- An 8-ounce girazi yemukaka
- I-8-ounce girasi yekasiki-yakasimbiswa juice yemarangi
- 1 cup ye yogurt
- 2 slices of American cheese
Nzvimbo dzakakura dze calcium dzinosanganisira zviyo zvakasimbiswa, mukaka we soy wakasimbiswa, mishonga yemakaka, uye mishonga isiri yemazi yakafanana nehove (nemapfupa akanyoro iwe unogona kudya), tofu, nemashizha ane mashizha nemiriwo zvakadai sapinashi, kale, kabichi, uye broccoli. Imwe mukombe we broccoli yakakodzwa inenge inenge 40mg ye calcium uye inopawo mavhithamini akasiyana-siyana uye zvinokonzera (inonakidzawo zvinonaka mumakiti nemaoko.)
Zvakakosha kucherechedza kuti mumuviri wako uwane calcium, iwe unodawo zvakakwana mavitamini D (400 IU pazuva). Izvi zvinoreva kuti zviwanikwa zve calcium zvine vitamin D sezviyo zvakasimbiswa zvinobatsira. Uyezve, kuwana nguva yakakwana kunze kwezuva kunobvumira miviri yedu kuti iite vitamini D - chimwe chikonzero chokukurudzira mwana wako kuti ave kubva pamakombiyuta obuda panze!
Tanga nekuverenga mavara pazvokudya zvaunotenga, uye taurira mwana wako kuti nei achidya zvakakwana zvakakwana nekalikium. Anogona kuita saiye asina hanya kana kuti asingateereri asi nguva yakawanda uye zviyeuchidzo zvakawanda gare gare, iye angangotora chigadziko che yogurt kuti adye asi asina kubvunzwa kaviri.
Sources:
Dhipatimendi reUnited Health Health and Human Services. Dietary Guidelines for Americans 2005. https://health.gov/Dietaryguidelines/dga2005/document/html/AppendixB.htm