Kodi mwana wanu akupeza calcium yokwanira? Tiyeni tikambirane za izi!

Mwina mukudziwa kufunika kwa calcium kuti mafupa a mwana wanu akule bwino. Koma ambiri a ife sitimaganizira kwambiri za iyo m'miyoyo yathu ya tsiku ndi tsiku, sichoncho? Kotero lero tikambirana za michere iyi yotchedwa calcium, kuchuluka kwa momwe ana athu amafunikira, komwe amaipeza, ndi zomwe zimachitika ngati sakupeza mokwanira. Monga momwe mungalankhulire ndi mnzanu.

Kodi calcium ndi chiyani? N’chifukwa chiyani ndi yofunika kwambiri m’thupi lathu?

Mwachidule, calcium ndi mchere wofunikira kwambiri m'thupi lathu. Ntchito yake yayikulu ndikulimbitsa mafupa ndi mano athu . Zili ngati simenti yomwe imafunika pomanga nyumba. Koma osati zokhazo, calcium imathandiza matupi athu kuchita zinthu zina zofunika kwambiri. Tangoganizani, calcium imathandiza mitsempha yathu kugwira ntchito bwino, minofu yathu kugwira ntchito bwino, komanso imathandiza mtima wathu kukhala wathanzi. Chifukwa chake, ngakhale izi zingawoneke ngati zazing'ono, calcium ndi yofunika kwambiri pa thanzi la thupi lathu lonse.

N’chifukwa chiyani ana aang’ono amafunikira calcium makamaka?

Iyi ndi mfundo yofunika kwambiri. Timapeza mwayi umodzi wokha m'miyoyo yathu womanga mafupa olimba. Apa ndi pamene tili aang'ono komanso aang'ono. Kunena zoona, ana omwe amapeza calcium yokwanira ali ana ndi achinyamata amayamba moyo wawo wachikulire ndi mafupa amphamvu kwambiri. Izi zimawathandiza kudziteteza ku matenda monga kutayika kwa mafupa akamakula. Komanso, ngati ana aang'ono ndi ana akuluakulu sapeza calcium ndi vitamini D yokwanira, amatha kudwala matenda otchedwa rickets . Mwina munamvapo izi. Rickets amachititsa mafupa kukhala ofewa. Izi zingayambitse miyendo yowerama, kukula movutikira, komanso nthawi zina kupweteka kwa minofu ndi kufooka. Chifukwa chake, ndikofunikira kwambiri kusamalira calcium iyi ali mwana.

Ndiye, kodi timapeza kuti calcium yamtengo wapatali iyi?

Calcium ndi chinthu chomwe tingapeze kuchokera muzakudya zomwe timadya. Zakudya zina zimakhala ndi calcium yambiri. Tiyeni tiwone zomwe zili. Zakudya za mkaka ndi chimodzi mwazabwino kwambiri zomwe zimapangitsa kuti calcium ipezeke m'thupi:

• Mkaka
• Yogurt
• Tchizi cholimba - Mwachitsanzo, tchizi monga Cheddar.

Chofunika kwambiri n'chakuti kuchuluka kwa mafuta mu mkaka ndi mkaka sikukhudza kuchuluka kwa calcium m'thupi.Kuchuluka kwa calcium mu mkaka wochepa mafuta (wopanda mafuta, 1%, 2%) ndi mkaka wonse wodzaza mafuta ndi kofanana. Dokotala wanu adzakuuzani mtundu wa mkaka womwe ndi woyenera mwana wanu.

Ana ena sangatenge mkaka, eti? Kodi amapeza bwanji calcium? Inde, ndi zoona. Ana ena amavutika kumwa mkaka (kusalolera lactose), kapena akhoza kukhala ndi vuto la mkaka. Pali zakudya zina zomwe zingathandize ana kupeza calcium.

• `Tofu wokonzedwa ndi calcium`
• `Zakumwa za soya zolimbikitsidwa ndi calcium`
• Edamame (mtundu wa soya)
• Ndiwo zamasamba zobiriwira zakuda monga broccoli, kale , chard, ndi kabichi waku China
• Ma amondi, mbewu za sesame
• Nandolo zoyera, nandolo zofiira, nandolo
• Malalanje, nkhuyu, prunes

Masiku ano, ngakhale makampani ogulitsa zakudya amadziwa kufunika kwa calcium, kotero amawonjezera calcium ku chimanga cham'mawa, buledi, ndi madzi a zipatso kwa ana. Mukagula china chake kusitolo, mutha kuyang'ananso chizindikiro chomwe chimalembedwa kuti "calcium fortified."

Kodi mwana wanga amafunikira calcium yochuluka bwanji patsiku?

Kalisiyumu imayesedwa mu ma milligrams (mg) . Kuchuluka kwa kalisiyumu komwe timafunikira kumasiyana pamlingo wosiyanasiyana wa moyo wathu. Chinthu chabwino kwambiri choti tichite ndikupeza kalisiyumu wochuluka momwe tingathere kuchokera ku chakudya. Komabe, ngati chakudya chokha sichikwanira, madokotala nthawi zina angakupatseni chowonjezera, monga mapiritsi a kalisiyumu.

Kodi mwana amafunikira calcium yochuluka bwanji?

Makanda ang'onoang'ono amapeza calcium kuchokera ku mkaka wa m'mawere kapena mkaka wosakaniza womwe dokotala wapereka.

• Makanda osakwana miyezi 6 amafunika mamiligalamu 200 a calcium patsiku.
• Makanda a miyezi 6 mpaka 11 amafunika mamiligalamu 260 a calcium patsiku.

Ichi ndi chinthu chomwe muyenera kukumbukira: Makanda osakwana chaka chimodzi (miyezi 12) ayenera kupatsidwa mkaka wa m'mawere kapena mkaka wopangidwa mwapadera kwa makanda. Mkaka wa ng'ombe, mkaka wa mbuzi, kapena mkaka wopangidwa kunyumba sayenera kuperekedwa kwa makanda osakwana chaka chimodzi. Sizabwino pa thanzi lawo.

Kodi ana aang'ono ndi ana aang'ono amafunikira ndalama zingati?

Pamene ana akukula, mafupa awo amakula mofulumira, motero kufunika kwa calcium kumawonjezeka.

• Ana azaka zapakati pa 1 ndi 3 amafunika mamiligalamu 700 a calcium patsiku (700 mg). (Izi zimapezeka kuchokera ku zakudya za mkaka pafupifupi magawo awiri kapena atatu patsiku)
• Kwa ana azaka zapakati pa 4 ndi 8Mufunika mamiligalamu 1,000 a calcium patsiku (izi zimachokera ku magawo awiri kapena atatu a mkaka patsiku).
• Ana ndi achinyamata azaka zapakati pa 9 ndi 18 amafunikira calcium 1,300 mamiligalamu patsiku. (Izi ndi pafupifupi magawo anayi a mkaka patsiku)

Mukamva mawu oti "chakudya cha mkaka," mungadabwe kuti amatanthauza chiyani. Mwachidule, galasi la mkaka, kapu ya yogati, kapena chidutswa cha tchizi zonse zimaonedwa ngati gawo limodzi.

Kodi ndingadziwe bwanji ngati mwana wanga akupeza calcium yokwanira? Kodi ndingachite chiyani kuti ndimuthandize?

Makanda amapeza calcium yomwe amafunikira kuchokera ku mkaka wa m'mawere kapena mkaka wophikidwa. Ana aang'ono, makamaka ana a kusukulu, omwe amadya zakudya zopatsa thanzi, makamaka zakudya za mkaka, nthawi zambiri amapeza calcium yokwanira. Komabe, ana akuluakulu, ndiko kuti, ana aang'ono akakwanitsa zaka 9, angafunike kuwonjezera calcium yambiri muzakudya zawo. Izi zili choncho chifukwa matupi awo akukula mofulumira panthawiyo, ndipo calcium yawo imafunikiranso kwambiri.

Nazi njira zina zopatsa mwana wanu zakudya zokhala ndi calcium m'njira yokoma:

Nazi malingaliro ena omwe mungayese:

• Pangani parfait yokongola mwa kuyika yogurt wamba, zidutswa za zipatso, ndi chimanga cha tirigu wonse. Ana aang'ono adzachikonda.
• Pangani smoothie yokoma yokhala ndi zipatso zatsopano, mkaka wopanda mafuta ambiri , mkaka wa soya wothira calcium, kapena mkaka wa amondi.
• Sakanizani tchizi cha kanyumba kapena yogati ndi zipatso zatsopano kapena china chake chonga batala wa apulo wopanda shuga.
• Onjezani madzi a sitiroberi kapena chokoleti pang'ono ku mkaka wamba kuti ukhale wokoma kwambiri. Koma kumbukirani kuti zakumwa za mkaka zogulitsidwa m'sitolo zimakhala ndi shuga wambiri, choncho ndi bwino kuzipewa momwe mungathere.
• Onjezani tchizi chopanda mafuta ambiri pa chakudya cha mwana wanu komanso zokhwasula-khwasula.
• Mukaphika supu, onjezerani nandolo zoyera.
• Thirani mbewu za sesame pamwamba pa zakudya zophikidwa ndi ndiwo zamasamba.
• Pangani hummus kuti mudye ndi masamba.
• Mukaphika stir-fry, onjezerani zidutswa za tofu.
• Yesani kugwiritsa ntchito batala wa amondi m'malo mwa batala wa mtedza.
• Perekani edamame ngati chakudya chokoma.
• Onjezani nandolo ndi amondi odulidwa mu saladi ndi chimanga.
• Khalani ndi chizolowezi chopatsa chakudya ndiwo zamasamba zobiriwira kwambiri (monga broccoli, kale, kabichi, ndi kabichi waku China).

Kodi mumawachitira chiyani ana omwe sadya mkaka?

Ngati mwana wanu ali ndi vuto la m'mimba akamamwa mkaka, kaya ndi kusagwirizana ndi lactose, chifuwa cha mkaka, kapena ngati ndinu banja lomwe limatsatira zakudya zamasamba, ndikofunikira kulankhula ndi dokotala wanu ngati mwana wanu akupeza calcium ndi vitamini D okwanira. Kenako adzakupatsani upangiri wapadera.

Tiyeni tikambirane pang'ono za Vitamini D. Kodi zimenezo zikugwirizananso ndi Calcium?

Inde, ndithudi! Vitamini D ndi yofunikanso kuti matupi athu azitha kuyamwa bwino calcium. Zili ngati simungatsegule chitseko popanda kiyi. Popanda vitamini D, ngakhale titadya calcium yochuluka bwanji, calcium imeneyo singathe kufika komwe ikufunika kuti ilimbikitse mafupa athu. Vuto ndilakuti, zakudya zambiri zomwe ana amadya nthawi zambiri sizimakhala ndi vitamini D wochuluka. Chifukwa chake, madokotala nthawi zambiri amalimbikitsa kupereka vitamini D yowonjezera.

• Makanda omwe amayamwitsidwa mkaka wa m'mawere okha ayenera kupatsidwa vitamini D yowonjezera kuyambira kubadwa.
• Komabe, mkaka wa makanda umawonjezeredwa ndi vitamini D. Chifukwa chake, mwana amene amamwa mkaka wa makanda woposa ma ounces 32 (pafupifupi ma milliliters 950) patsiku safunika kupatsidwa vitamini D yowonjezera.

Komabe, ndi bwino kufunsa dokotala wanu ngati mwana wanu kapena mwana wanu akufunika vitamini D yowonjezera komanso kuchuluka kwake.

Ndiye, tiyeni tigwirizanitse zomwe takambirana pamalo amodzi? (Uthenga Wopita Nawo Kunyumba)

Chabwino, takambirana zambiri za calcium, sichoncho? Pomaliza, nazi zinthu zofunika kukumbukira:

• Calcium ndi yofunika kwambiri pakukula kwa mafupa a ana. Izi ndizofunikira makamaka paubwana ndi unyamata.
• Yesetsani kupatsa mwana wanu calcium kuchokera muzakudya zosiyanasiyana, monga mkaka, ndiwo zamasamba zobiriwira, ndi mtedza.
• Samalani chifukwa kuchuluka kwa calcium komwe kumafunikira kumasiyana malinga ndi msinkhu wa mwana .
• Vitamini D ndi wofunikira kuti thupi lizitha kuyamwa calcium, choncho ganiziraninso zimenezo.
• Ngati muli ndi mafunso kapena kukayikira kulikonse pa zosowa za calcium za mwana wanu kapena ngati simungathe kuwapatsa mkaka, onetsetsani kuti mwalankhula ndi dokotala wa banja lanu. Adzakuthandizani bwino.

Kumbukirani, mwana wathanzi komanso wamphamvu ndiye chimwemwe chathu chachikulu. Ndi udindo wathu kuwapatsa zakudya zofunikira.

Kotero, ndikukhulupirira kuti nkhaniyi yakuthandizani. Ngati muli ndi china chilichonse chofuna kudziwa, musazengereze kufunsa. Calcium, zakudya za ana, kukula kwa mafupa, vitamini D, thanzi la ana, ma rickets, ndi zowonjezera za Calcium