Yu wan ol bɔdi de mek bɔku sakrifays fɔ di smɔl pikin we de na yu bɛlɛ. Na wɔndaful tin. Bɔt yu bin no se sɔntɛnde yu bɔdi kin "tif" frɔm yu fɔ mit di nid dɛm fɔ da pikin de? No wori, dis na nature. Fɔ tɔk am simpul wan, yu bɔdi de tek di kalsiɔm we i nid fɔ bil yu pikin in bon dɛn frɔm yu yon bon dɛn ɛn gi am to yu pikin. So, fɔ mek yu bon dɛn strɔng ɛn gi di pikin di it we i nid, yu rili nid fɔ gɛt ɛkstra kalsiɔm insay dis tɛm. Lɛ wi tɔk bɔt dis ditayli.
Wetin mek dis kalsiɔm impɔtant so?
Kalsiɔm na impɔtant minral we wi bɔdi nid. I impɔtant tu tɛm we uman gɛt bɛlɛ.
- fכ di divεlכpmεnt fכ di pikin: di kalsiכm implεnt f כ fכm strכng bon dεm εn tit dεm na yu pikin. Nɔto dat nɔmɔ, bɔt dɛn nid kalsiɔm bak fɔ mek di pikin in at bit, fɔ mek in nervɔs sistɛm wok, ɛn fɔ mek in mɔsul dɛn gro .
- fכ yu hεlth: If yu nכ gεt inof kalsiכm, yu bכdi go yuz di kalsiכm we de na yu bon dεm fכ mit di pikin in nid. If dis kɔntinyu, yu go gɛt mɔ risk fɔ gɛt sik dɛn we de mek yu bon tan lɛk ɔstioporosis leta na yu layf. Apat frɔm dat, di kalsiɔm de ɛp fɔ mek di blɔd go fayn ɛn di mɔsul dɛn de wok fayn, ɛn di wɛlbɔdi na di nervɔs sistɛm we de kɛr mɛsej frɔm di bren to di ɔda pat dɛn na di bɔdi.
Aw bɔku kalsiɔm yu nid fɔ wan de?
Wi bɔdi nɔ kin ebul fɔ mek kalsiɔm fɔ insɛf, so wi fɔ gɛt am frɔm it ɔ if nid de, wi fɔ gɛt supamakit lɛk aw dɔktɔ tɛl wi fɔ du am.
jεnarali dεn kin rεkomεnd fכ mama we bεlε nid at le 1,000 miligram (1,000 mg) kalsiכm fכ wan de.
Bɔt dis amɔnt kin difrɛn smɔl dipen pan yu ej ɛn wɛlbɔdi kɔndishɔn, so i bɛtɛ fɔ aks yu dɔktɔ wetin na di rayt kalsiɔm doz fɔ yu.
Us it dɛn we gɛt bɔku kalsiɔm?
Bɔt gud tin na dat, bɔku it dɛn de we gɛt kalsiɔm we wi kin ad to wi it ɛvride. Di it dɛn we dɛn mek wit milk na di tin dɛn we impɔtant pas ɔl pan dɛn tin ya.
Yu kin gɛt gud aidia bɔt dis frɔm di tebul we de dɔŋ ya.
| Di kayn it we dɛn kin it | Sayz | Di kalsiɔm we de insay (aprɔksimat) . |
|---|---|---|
| Yogɔt (Plain yogɔt we nɔ gɛt bɔku fat) . | 1 kɔp lentil (225 gram) . | 415 mg |
| Fish we dɛn put insay tin (e.g. salmɔn, sadin - wit shɔɛl) . | 85 gram | 180-325 mg |
| Milk (we nɔ pasteurized) . | 1 glas (240 ml) . | 300 mg |
| Chiz (e.g. Chɛda) . | 40 gram | 307 mg |
| Tofu we de na di wɔl | 1/2 kɔp fɔ tong | 253 mg |
| Dak grɛn lif vɛjitebul dɛn (e.g. kale, spinach) . | 1 kɔp we dɛn kuk | 90-100 mg |
| Fɔ it dɛn we gɛt kalsiɔm | (e.g. ɔrɛnj jus, soya milk, brɛkfas siriɔs) | 100 - 1,000 mg (luk di lɛbl) . |
Wetin na " kalsiɔm -fɔtify"?
Dis min se dɛn dɔn ad atifishal kalsiɔm to it ɔ drink. Fɔ ɛgzampul, sɔm ɔrɛnj jus, soya milk, ɛn brɛkfas siriɔs tin dɛn de insay dis kayn we. Yu kin no ɔmɔs kalsiɔm de insay di prɔdak we yu de bay bay we yu rid di lɛbl.
Tin dɛm fɔ no bɔt kalsiɔm sɔpɔtmɛnt
Sɔntɛnde, i kin tranga fɔ gɛt di rayt kalsiɔm frɔm it nɔmɔ. Mɔ,
- If yu gɛt alɛji fɔ milk ɛn dairy prodakt
- If yu nɔ de tek laktɔs
- If yu na vegan , dat na pɔsin we nɔ de it ɛnitin we dɛn mek wit animal
If na so i bi, yu dɔktɔ kin tɛl yu fɔ tek wan kalsiɔm we fayn fɔ yu.
Pik di kayn we we fit yu.
Tu men kayn kalsiɔm sɔpɔtmɛnt dɛn de.
1. Calcium Carbonate: Dis na smɔl tin we shɔt. Bɔt i bɛtɛ fɔ lɛ di bɔdi tek am we i tek am wit it. So if yu dɔktɔ tɛl yu dis, mɛmba fɔ tek am wit it.
2. Calcium Citrate: Yu kin tek dis eni taim, wit o witout it.
Di tin we impɔtant pas ɔl na fɔ fala di kayn ɛn di doz we yu dɔktɔ tɛl yu fɔ tek. Dɔn bak, bɔku pan di kalsiɔm pils dɛn gɛt vaytamɛn D. Dis na ɔda bɛnifit bikɔs vaytamɛn D de ɛp di bɔdi fɔ tek di kalsiɔm izi wan.
Na 500mg nɔmɔ wan tɛm!
Dis na tin we rili impɔtant we bɔku pipul dɛn nɔ no. wi bכdi kin כnli abzכp lεk 500mg kalsiכm wan tεm. Dis min se if yu tek 1000mg pil wan tɛm, sɔm pan am kin west.
So, if yu de doz na 1000mg, i go fayn fɔ tek tu 500mg tablɛt we dɛn sheb to tu doz, wan na mɔnin ɛn wan na nɛt. Aks yu dɔktɔ fɔ ɔda advays bɔt dis.
Yu stil nid kalsiɔm we yu de gi yu mama in bɛlɛ?
Yɛs, na fɔ tru. Yu rispɔnsibiliti nɔ de dɔn afta yu dɔn bɔn yu pikin. i impɔtant fɔ gɛt inof kalsiɔm ɔl di tɛm we yu de travul fɔ gi pikin in bɛlɛ. rεsכch dεn sho se we i de gi mama in bεlε, in bon dεnsiti kin dכn fכ sכm tεm bay 3% to 5%, biכs sכm kalsiכm de lכs tru in milk.
Bɔt nɔ wɔri. If yu kɔntinyu fɔ it tin dɛn we gɛt kalsiɔm ɛn tek sɔpɔtmɛnt dɛn lɛk aw yu dɔktɔ tɛl yu, yu bon dɛn go wɛl insay 6 mɔnt afta yu dɔn stɔp fɔ gi yu bɛlɛ.
Lɛ wi no bak bɔt di bad tin dɛn we kin apin to wi ɛn di bad tin dɛn we kin apin to wi.
Pan ɔl we bɔku tɛm, sɔm pipul dɛn kin gɛt smɔl smɔl tin dɛn we kin apin to pɔsin we gɛt kalsiɔm.
- Fɔ blo
- Gassy na wan
- Banbɛlɛ
If dis apin to yu, tray fɔ tek yu kalsiɔm pil wit it. Ɔ, tɔk to yu dɔktɔ bɔt aw fɔ chenj to difrɛn kayn ɔ brand.
Dɔn bak, i nɔ fayn fɔ tek bɔku kalsiɔm. Tumɔs kalsiɔm kin mek di kidni ston ɛn i kin mek di bɔdi nɔ tek impɔtant tin dɛn lɛk zink ɛn ayɔn . i nכ fayn fכ tek pas 2,500 mg kalsiכm fכ wan de we uman bεlε. So, nɔ ɛva inkrisayz di kalsiɔm we yu de it if yu nɔ gɛt dɔktɔ advays.
Mɛsej we dɛn kin kɛr go na os
- we yu bεlε, aim fכ gεt at le 1000mg kalsiכm pan de fכ hεlty bon fכ yu εn yu pikin.
- Ad it dɛn we gɛt kalsiɔm lɛk milk, yogɔt, chiz, smɔl fish we gɛt shɔɛl, ɛn dak grɛn lif vɛjitebul dɛn to yu it ɛvride.
- If i nɔ izi fɔ mit di mɔni we yu nid tru it nɔmɔ, tek di kalsiɔm sɔpɔtmɛnt dɛn nɔmɔ we di dɔktɔ gi yu .
- If yu de tek kalsiɔm sɔpɔtmɛnt, nɔ pas 500mg wan tɛm, ɛn sheb di doz to tu ɔ tri doz ɔl di de fɔ mek shɔ se di bɔdi tek am fayn fayn wan.
- di kalsiכm we yu de it fכ kכntinyu ivin we i de gi in bεlε.
- Nɔ ɛva tek mɔ kalsiɔm pas aw yu dɔktɔ dɔn tɛl yu. If yu gɛt ɛnitin we de mɔna yu, tɔk to yu dɔktɔ.
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