Koj tus menyuam cov pob txha puas muaj zog? Cia peb tham txog calcium!

Koj puas tau pom koj tus menyuam yaus ua si thiab xav tias, "Puas yog kuv tus menyuam cov pob txha yuav muaj zog thiab nws puas yuav loj hlob siab?" Txhua tus niam thiab txiv xav kom lawv cov menyuam loj hlob noj qab nyob zoo thiab muaj zog. Yog li, calcium yog ib qho khoom noj tseem ceeb rau qhov ntawd. Hnub no, peb yuav tham txog qhov no kom meej thiab yooj yim heev.

Cov calcium no yog dab tsi?

Hais yooj yim xwb, calcium yog ib yam mineral tseem ceeb rau peb lub cev, tshwj xeeb yog peb cov menyuam. Ib yam li cov cib thiab cov cement yog qhov tseem ceeb rau kev ua tsev, calcium kuj tseem ceeb rau kev tsim thiab tswj cov pob txha thiab cov hniav kom ruaj khov.

Tsis yog li ntawd xwb, calcium pab peb cov hlab ntsha ua haujlwm kom zoo, peb cov leeg nqaij cog lus thiab so, uas txhais tau tias thaum peb txav peb txhais ceg thiab taug kev, tag nrho cov no. Xav txog xwb, calcium kuj ua lub luag haujlwm hauv kev noj qab haus huv ntawm lub plawv.

Vim li cas calcium thiaj tseem ceeb rau peb cov menyuam yaus?

Tam sim no, vim li cas calcium thiaj tseem ceeb rau peb cov menyuam yaus? Qhov no yog ib qho teeb meem tseem ceeb heev. Thaum peb tseem hluas, uas yog, thaum yau thiab thaum hluas, peb muaj lub sijhawm los tsim kom muaj lub cev pob txha muaj zog uas peb yuav xav tau rau peb lub neej tas mus li. Nws zoo li kev tsim lub hauv paus. Yog tias peb tau txais calcium txaus thaum lub sijhawm ntawd, peb cov pob txha yuav muaj zog thaum peb loj hlob. Nws kuj pab tiv thaiv peb ntawm kev poob pob txha thaum peb laus.

Tsis tas li ntawd xwb, cov menyuam mos thiab cov menyuam yaus me xav tau vitamin D nrog rau calcium los tiv thaiv kev loj hlob ntawm tus kab mob hu ua 'Rickets'. Tej zaum koj yuav tau hnov ​​​​​​lub npe no. Thaum 'Rickets' tshwm sim, tus menyuam cov pob txha yuav mos thiab tsis loj hlob zoo. Ob txhais ceg yuav khoov, kev loj hlob tsis zoo, qee zaum cov leeg nqaij mob, thiab lub cev xav tias tsis muaj sia nyob. Saib seb muaj pes tsawg teeb meem tuaj yeem tshwm sim yog tias calcium raug txo qis.

Yog li peb tau txais cov calcium no qhov twg?

Zoo, yog li peb yuav nrhiav tau cov calcium no qhov twg? Feem ntau yog los ntawm cov khoom noj. Muaj qee cov khoom noj uas muaj calcium ntau.

Yog koj noj mis nyuj, mis nyuj, mis nyuj qaub, thiab cheese (tshwj xeeb yog cov cheese tawv xws li Cheddar) yog cov khoom noj uas muaj calcium zoo. Ib txhia neeg xav tias haus mis nyuj tsis muaj roj yuav txo koj cov calcium kom tsawg. Qhov ntawd tsis yog qhov tseeb. Txawm hais tias muaj roj ntau npaum li cas hauv mis nyuj—uas yog, tsis muaj roj, 1%, 2%, lossis mis nyuj tag nrho—qhov ntau ntawm calcium hauv txhua yam yog zoo ib yam. Txawm li cas los xij, nws yog qhov zoo tshaj plaws los nug koj tus kws kho mob seb hom mis nyuj twg yog qhov zoo rau koj tus menyuam.

Tam sim no, qee tus menyuam yaus ua xua rau cov khoom noj mis nyuj lossis tsis haum lactose. Muaj ntau lwm yam khoom noj uas tuaj yeem muab calcium rau cov menyuam yaus zoo li no. Piv txwv li:

• Calcium-set tofu
• Cov dej haus uas muaj calcium ntxiv rau
• Edamame - Cov no yog cov taum pauv siav.
• Cov zaub ntsuab tsaus - cov khoom zoo li broccoli, collard greens, spinach, kale, chard, Suav cabbage
• Txiv ntseej, noob hnav
• Taum pauv dawb, taum pauv liab, taum pauv
• Txiv kab ntxwv, txiv figs, txiv prunes

Niaj hnub nim no calcium tseem ceeb heev ua rau ntau lub tuam txhab ua zaub mov ntxiv calcium rau cov khoom noj uas muaj calcium ntau, mov ci, thiab dej txiv hmab txiv ntoo rau cov menyuam yaus (cov khoom noj uas muaj fortified). Qhov ntawd yog ib qho zoo.

Yog li, koj tus menyuam xav tau calcium ntau npaum li cas ib hnub?

Qhov no txawv ntawm ib lub hnub nyoog mus rau ib lub hnub nyoog. Calcium ntsuas ua milligrams (mg).

Qhov zoo tshaj plaws uas yuav tsum ua yog muab cov calcium no rau koj tus menyuam los ntawm zaub mov. Yog tias qhov ntawd nyuaj ua, qee zaum cov kws kho mob tuaj yeem muab cov tshuaj calcium ntxiv, uas tuaj yeem yog cov tshuaj ntsiav lossis cov kua txiv hmab txiv ntoo.

Cia peb saib cov calcium uas cov hnub nyoog sib txawv xav tau.

Rau tus me nyuam yaus tshaj plaws

• Cov menyuam mos uas muaj hnub nyoog qis dua 6 lub hlis xav tau 200 milligrams (200 mg) ntawm calcium ib hnub.
• Cov menyuam mos uas muaj hnub nyoog 6 txog 11 lub hlis xav tau 260 milligrams (260 mg) ib hnub.
• Lawv tsuas tau txais cov calcium no los ntawm mis niam lossis cov mis uas tus kws kho mob pom zoo xwb.

Qhov no yog ib yam tseem ceeb heev uas yuav tsum nco ntsoov: nws tsis yog lub tswv yim zoo los muab mis nyuj rau cov menyuam mos uas muaj hnub nyoog qis dua ib xyoos, mis tshis, lossis mis hmoov ua hauv tsev rau txhua qhov laj thawj.

Rau cov menyuam yaus me me thiab cov menyuam yaus me dua

• Cov menyuam yaus hnub nyoog 1 txog 3 xyoos xav tau 700 milligrams (700 mg) ib hnub. (Qhov no feem ntau yog qhov koj tau txais los ntawm 2-3 pluas noj.)
• Cov menyuam yaus hnub nyoog 4 txog 8 xyoo xav tau 1,000 milligrams (1,000 mg) ib hnub. (Qhov no kuj yog li 2-3 pluas noj.)
• Cov menyuam yaus thiab cov hluas hnub nyoog 9 txog 18 xyoo xav tau 1,300 milligrams (mg) ntawm calcium ib hnub. (Qhov no yuav xav tau li 4 feem ntawm cov khoom noj uas muaj calcium ntau hauv ib hnub.)

Yog li ntawd, peb yuav ua li cas thiaj muab tau cov calcium uas peb cov menyuam xav tau?

Zoo, tam sim no koj nkag siab lawm tias ib tug me nyuam xav tau calcium ntau npaum li cas nyob ntawm lawv lub hnub nyoog. Yog li peb yuav muab qhov no rau peb cov me nyuam li cas?

Feem ntau cov menyuam mos uas haus mis niam lossis mis mos tau txais cov calcium uas lawv xav tau. Tsis tas li ntawd, kev noj zaub mov kom zoo, tshwj xeeb tshaj yog cov khoom noj mis nyuj, feem ntau tsis yog teeb meem rau cov menyuam yaus. Txawm li cas los xij, thaum lawv loj hlob tuaj, uas yog, tom qab muaj 9 xyoos, thiab rau cov menyuam yaus me dua, lawv yuav tsum ntxiv cov khoom noj uas muaj calcium ntau me ntsis rau hauv lawv cov zaub mov noj.

Nov yog ob peb lub tswv yim uas kuv xav tias yuav pab tau koj:

• Ua ib lub parfait zoo nkauj los ntawm kev muab cov txiv hmab txiv ntoo thiab cov cereal tag nrho tso rau saum cov mis nyuj yogurt. Cov menyuam yaus yuav nyiam nws.
• Ua ib qho smoothie qab heev nrog txiv hmab txiv ntoo tshiab, mis nyuj uas tsis muaj roj ntau, mis taum pauv uas muaj calcium, lossis mis almond.
• Thaum noj cov cheese cottage los yog yogurt, ntxiv qee cov txiv hmab txiv ntoo tshiab los yog cov kua txiv apple tsis qab zib.
• Ntxiv ib tee dej txiv pos nphuab los yog kua txiv pos nphuab chocolate rau hauv cov mis nyuj ib txwm. Txawm li cas los xij, tsis txhob haus cov dej haus uas muaj xim thiab qab zib uas yuav hauv khw ntau li ntau tau. Lawv muaj qab zib ntau.
• Ntxiv me ntsis cheese uas tsis muaj roj ntau rau hauv cov pluas noj thiab khoom noj txom ncauj rau cov menyuam yaus.
• Thaum ua kua zaub, ntxiv qee cov taum pauv dawb rau nws.
• Ntxiv qee cov noob hnav rau hauv cov khoom ci (xws li ncuav mog qab zib thiab buns), lossis muab qee cov noob hnav rau saum cov zaub thaum ua noj.
• Pab hummus nrog cov zaub txiav zoo (xws li carrots thiab cucumbers).
• Thaum ua cov stir-fry, ntxiv qee cov tofu pieces.
• Siv cov roj almond es tsis txhob siv cov roj txiv laum huab xeeb.
• Pab edamame ua khoom noj txom ncauj.
• Ntxiv qee cov chickpeas thiab cov almonds uas tau muab hlais rau hauv cov zaub xam lav thiab cov cereals.
• Muab cov zaub ntsuab tsaus ntau dua (piv txwv li broccoli, kale, collard greens, spinach, Suav cabbage) nrog cov pluas noj.

Zoo li kuv tau hais ua ntej lawm, cov menyuam uas tsis kam noj lactose, ua xua rau mis nyuj, lossis cov uas noj zaub mov vegan yuav tsis tau txais calcium txaus. Yog tias koj tus menyuam muaj tus mob no, nco ntsoov nrog kws kho mob tham txog lawv cov kev xav tau calcium thiab vitamin D.

Cia peb kawm me ntsis txog vitamin D, puas yog?

Tam sim no peb tau tham ntau txog calcium. Tab sis muaj lwm yam tseem ceeb uas yuav tsum tham txog nrog rau calcium. Ntawd yog vitamin D.

Xav txog nws, txawm tias peb noj calcium ntau npaum li cas los xij, vitamin D yog qhov tseem ceeb rau lub cev kom nqus tau cov calcium ntawd. Nws zoo li tus yuam sij. Yog tsis muaj vitamin D, calcium tsis tuaj yeem mus txog qhov chaw uas nws xav tau los txhawb cov pob txha. Yog li, ob qho no yuav tsum ua haujlwm ua ke los tsim cov pob txha kom muaj zog.

Feem ntau, cov khoom noj uas cov menyuam yaus noj tsis muaj vitamin D txaus. Yog vim li ntawd cov kws kho mob thiaj li pom zoo kom muab cov vitamin D ntxiv rau lawv.

Cov menyuam mos uas haus niam mis nkaus xwb yuav tsum pib noj cov tshuaj vitamin D ntxiv thaum lawv yug los. Koj tus kws kho mob menyuam yaus yuav qhia koj txog qhov no. Txawm li cas los xij, cov mis nyuj rau cov menyuam mos muaj vitamin D ntxiv rau hauv. Yog li tus menyuam mos uas haus ntau dua 32 ooj (kwv yees li 950 milliliters) ntawm mis nyuj ib hnub feem ntau tsis xav tau cov tshuaj vitamin D ntxiv.

Txawm li cas los xij,Yog koj xav paub tseeb tias koj tus menyuam lossis koj tus menyuam puas xav tau cov vitamin D ntxiv thiab ntau npaum li cas, koj yuav tsum nug koj tus kws kho mob.

Nov yog cov yam tseem ceeb tshaj plaws uas yuav tsum nco ntsoov los ntawm qhov peb tau tham txog hnub no!

Yog li, peb tau tham ntau txog calcium hnub no, puas yog? Kuv vam tias koj nkag siab zoo dua tam sim no.

• Calcium yog qhov tseem ceeb rau cov menyuam yaus cov pob txha kom muaj zog thiab loj hlob. Nws kuj pab tswj cov hlab ntsha, cov leeg, thiab lub plawv kom noj qab nyob zoo.
• Thaum yau thiab thaum hluas yog lub sijhawm zoo tshaj plaws los tsim cov pob txha kom muaj zog uas yuav kav ntev mus ib sim neej. Yog li ntawd, nws yog ib qho tseem ceeb heev uas yuav tsum tau txais calcium thaum lub sijhawm no.
• Calcium zoo tshaj plaws los ntawm cov khoom noj mis nyuj, tab sis muaj ntau lwm txoj hauv kev rau cov neeg uas ua xua rau mis nyuj.
• Tus nqi calcium uas ib tug me nyuam xav tau txhua hnub sib txawv nyob ntawm lawv lub hnub nyoog. Yuav tsum paub txog qhov ntawd.
• Vitamin D yog qhov tseem ceeb rau lub cev kom nqus tau calcium. Yog li ntawd, tsis txhob hnov ​​qab txog vitamin D. Yog tias tsim nyog, muab cov tshuaj vitamin D ntxiv raws li tus kws kho mob qhia.

Yog tias koj muaj lus nug lossis kev txhawj xeeb txog koj tus menyuam cov kev xav tau calcium lossis kev noj haus, nws yog qhov zoo tshaj plaws los sab laj nrog koj tus kws kho mob menyuam yaus. Lawv tuaj yeem muab cov ntaub ntawv tseeb tshaj plaws rau koj uas yog rau koj tus menyuam.

Yog li ntawd, kuv vam tias cov lus qhia no yuav pab ua kom koj tus menyuam muaj lub neej yav tom ntej zoo thiab muaj zog!

Calcium , kev noj haus rau menyuam yaus, kev loj hlob ntawm pob txha, vitamin D, kev noj zaub mov zoo, kev noj qab haus huv ntawm menyuam yaus, Rickets