Childhood Nutrition Basics
Paunofunga nezvekudya kwevana vavo, vabereki vanowanzofunga zvakawanda pamusoro pemafuta girasi , carbs, uye makoriori, asi vangakanganwa nezve calcium. Iko kukanganisa zvakadaro. Calcium mutezi anokosha anobatsira kuvaka masimba ane simba uye ane utano.
Calcium Requirements
Ko calcium yakawanda sei vana vako vanoda? Izvo zvinoenderana nezera rei, asi American Academy of Pediatrics inokurudzira kuti vana vari:
- Mwana wemakore 1-3 ave 700mg pazuva (inenge mairi maviri anoshandiswa mukaka )
- 4-8 wemakore anowana 1000mg pazuva (anenge anenge matatu emukaka)
- Makore 9-18 anowana 1,300mg pazuva (inenge inenge ina mawaniro emukaka)
Zvinosuruvarisa, vana vakawanda, kunyanya vechidiki, vanowana zvishoma kudarika zvavanorayirwa zuva nezuva zvinoda calcium. Izvi zvinoita kuti zvive zvakakosha kufunga pamusoro pe calcium sezvaunoronga kudya kwevana vako.
Zvokudya NeCalcium
Misi ndiyo zvokudya zvinowanzobatanidzwa sepamusoro mu calcium. Zvakakosha kucherechedza kuti kune zvimwe zvakawanda zvezvokudya zvinowanikwa zvakanaka kubva kune calcium zvisinei, kusanganisira zvimwe zvekuita marisi, miriwo yakawanda, calcium yakagadziriswa jisi rearangi, uye zvimwe zvekudya zvine calcium yakasimba.
Zvokudya zvinowanikwa zvakanaka zve calcium zvinogona kusanganisira:
- Low-fat fat yogurt: 300-450mg pakushanda (1 kapu)
- American cheese: 350mg per servic (2 oz)
- mukaka wemhou (kana mukaka wose kana mukaka usina mafuta ): 300mg pakushanda (1 kapu)
- calcium yakakomberedzwa soy mukaka, mukaka wejisi, kana mukaka wembudzi: 300mg pakushanda (1 kapu)
- calcium yakasimbiswa juisi yemarangi: 300mg pakushanda (1 kapu)
- kubika akaomeswa machena nyemba: 161mg pakushanda (1 oz)
- maonde akaomeswa: 169mg pakushanda (maonde gumi)
- sipinashi: 120mg pakushanda (1 kapu yakasvibira kana 1/2 mukombe yakabikwa)
- mazhenje: 50mg pakushumira (1 iri mukati meruware orange)
- pakarepo oatmeal: 100mg (1 pakiti)
- mbatata: 44mg pakushumira (1/2 mukombe mashed)
- broccoli: 35mg pakushanda (1 1/2 mukombe yakasvibira kana 1/2 mukombe yakabikwa)
Mirima yakajeka, mashizha mashizha, tofu, lentils, sardines, uye salmon, zvakarewo maitiro akanaka e calcium, iyo inowedzera mukaka we soy uye jisi rearangi, inobatsira kubva ku calcium yevana vane mukaka kunetseka.
Zvokudya kana zvokudya zvinogadzirirwa nezvokudya zvakadai pamusoro apa, zvakadai se pizza, grilled cheese sandwich, lasagna, kana burrito nemaharansi uye chezi, zvakare nzira dzakanaka dzokuwana calcium yakakwana.
Ramba uchiyeuka kuti chiyero che calcium muzvokudya zvakawanda zvakagadzirirwa zvinogona kusiyana zvichienderana nemutengo waunotenga. Semuenzaniso, rumwe rudzi rwechizi rungangove ruine 5% chete yemari yako yezuva nezuva ye calcium (anenge 50mg), asi imwe inogona kunge ine 30% kana 300mg. Kuverenga zvinyorwa zvekudya uye kuva kutarisira zvokudya zvinenge 20-30% calcium zvinogona kubatsira kuve nechokwadi chokuti vana vako vari kuwana calcium yakakwana.
Uye yeuka kuti vana vanopfuura makore gumi nemana vanoda 1,300mg ye calcium, iyo iri pamusoro pe 1000mg kana 100% yezuva rose kukoshesa iyo yakanyorwa pane zvinyorwa zvekudya. Nokudaro iwe uchiri kuwedzera ye% Daily Value yeCalcium yezvokudya zvevana vako vana vanodya kuti vaone kana vari kuwana zvakakwana, iva nechokwadi chokuti inowedzera kusvika ku 130% yevana vakwegura.
Calcium Zvokudya Zvakasimbiswa
Zvimwe zvokudya zvakawanda, kusanganisira chingwa uye cereal, zvinogonawo kusimbiswa ne calcium uye zvinogona kubatsira kukurisa mwana wako zuva nezuva kudya kwe calcium. Tarisa mishonga inozivikanwa kuti uwane mabhii ayo akasimbiswa ne calcium.
Mitsva payo pechipatimho pachayo, somuenzaniso, kuti zvokudya "zvakakwirira mu calcium," "rakapfuma mu calcium," kana kuti "rakanakisisa inopa calcium," inogonawo kukubatsira kuwana zvokudya zvakakwirira mu calcium, ne 20% kana yakawanda yeCalcium DV. Kune rumwe rutivi, chikafu chinongova "chakanaka che calcium" chichava ne 10% chete kusvika 19% ye calcium DV.
Calcium Supplements
Zvinogona kuva zvakaoma kuwana vana zvakakwana calcium kana vasingadi mukaka, yogurt, uye jisi rearangi.
Kuita zvinhu kunyanya kuoma ndechokuti idzi marudzi evanhu vanodya zvakanyanya hazviitike kuti vanoda kudya zvimwe zvekudya izvo zvakanaka zve calcium, zvakadai sepinashi uye broccoli.
Iwe unogona kufunga kuti iwe unogona kuita kuti vana vako varege kuwana calcium yakakwana mukudya kwavo nekuvapa vitamini, asi mavhitamini akawandisa ane kanyanyoro kakanyanya muiri. Somuenzaniso, Flintstones Akazara multivitamin chete ine 100mg ye calcium mairi. Kunyange Flintstones Plus Calcium vitamini chete ine 200mg ye calcium mairi, iyo isingapfuuri kunyange rimwe girazi remukaka.
Iwe unogona kubvunza chiremba wevana kana mwana wako mukuru anogona kutora Tums kana calcium chew ne vitamini D, seViactiv, kana vana vako vari kuwana kuwana calcium yakawanda kubva kune dzimwe nzvimbo. Pakati pe500mg imwe neimwe, idzi calcium supplements dzinoita kuti zvive nyore kuona kuti vana vako vari kuwana calcium yakakwana.
Kana vana vako vakanwa mukaka, funga kuwedzera pakiti yeNestle Carnation Instant Breakfast mix kuti iwedzere marashiamu yegirasi yemukaka nemumwe 250mg. Kana vana vako vachiinwa nekacheka yakagadzirwa nechingwa nechesi iyo yakakwirira mu calcium, inogona kukwira kusvika ku 900mg ye calcium mune imwe kudya!
Chinofanira Kuziva Pamusoro peCalcium Zvinodiwa
Ko calcium yakawanda sei vana vanoda zuva rega rega? Kupfuura vabereki vakawanda vanofunga, saka ita kuti vana vako vave nezvikafu zvakasiyana-siyana zvezvokudya zvinowanikwa zvakanaka zve calcium, kusanganisira izvo zviri calcium yakasimba.
> Abrams, Steven A. Dietary Guidelines for Calcium uye Vitamin D: A New Era. Pediatrics. March 2011, VOLUME 127 / ISAYA 3