Mwana wako mudiki ari kuwana calcium yakakwana here? Ngatikurukurei nezvazvo!

Pamwe unoziva kukosha kwecalcium kuti mapfupa emwana wako akure akasimba. Asi vazhinji vedu hatifungi nezvazvo muhupenyu hwedu hwezuva nezuva, handiti? Saka nhasi tichataura nezvechikafu ichi chinonzi calcium, kuti vana vedu vanochida zvakadini, vanochiwana kupi, uye zvinoitika kana vakasachiwana chakakwana. Kungofanana nekutaura neshamwari.

Chii chinonzi calcium? Sei ichikosha kwazvo kumiviri yedu?

Zvichitaurwa zviri nyore, calcium chinhu chakakosha pamiviri yedu. Basa rayo guru nderekusimbisa mapfupa nemazino edu . Zvakafanana nesimende inodiwa kuvaka imba. Asi kwete izvozvo chete, calcium inobatsira miviri yedu kuita zvimwe zvinhu zvakawanda zvakakosha. Ingofunga, calcium inobatsira tsinga dzedu kushanda zvakanaka, tsandanyama dzedu kushanda zvakanaka, uye inobatsirawo moyo wedu kuti ugare wakagwinya. Saka, kunyangwe izvi zvingaita sezvidiki, calcium inokosha zvikuru pahutano hwemuviri wedu wese.

Sei vana vadiki vachida calcium zvakanyanya?

Iyi ipfungwa inokosha zvikuru. Tinowana mukana mumwe chete muhupenyu hwedu wekuvaka mapfupa akasimba. Ndipo patinenge tiri vadiki uye vari vadiki. Kutaura chokwadi, vana vanowana calcium yakakwana panguva yehudiki nekukura vanotanga hupenyu hwavo hwevakuru nehurongwa hwakasimba hwemapfupa. Izvi zvinovabatsira kuzvidzivirira kubva kumamiriro ezvinhu akadai sekurasikirwa nemapfupa sezvavanokura. Zvakare, kana vana vadiki nevana vakuru vakasawana calcium yakakwana nevhitamini D, vanogona kukura nechirwere chinonzi rickets . Ungave wakambonzwa nezvazvo. Rickets inokonzera kuti mapfupa ave akapfava. Izvi zvinogona kutungamira kumakumbo ekukotama, kukura zvishoma, uye dzimwe nguva kurwadziwa kwetsandanyama nekushaya simba. Saka, zvakakosha kuchengetedza calcium iyi panguva yehudiki.

Saka, tinowanepi calcium iyi inokosha?

Calcium chinhu chatinogona kuwana kubva muzvikafu zvatinodya. Zvimwe zvekudya zvine calcium yakawanda. Ngationei kuti chii. Zvikafu zvemukaka ndezvimwe zvezvakanakisa zve calcium yechisikigo:

• Mukaka
• Yogati
• Zvizi zvakaoma - Semuenzaniso, zvizi zvakaita seCheddar.

Chinokosha ndechekuti huwandu hwemafuta mumukaka nezvigadzirwa zvemukaka hahukanganisi huwandu hwecalcium mumukaka. Kureva kuti, mafutaHuwandu hwecalcium mumukaka une mafuta mashoma (usina mafuta, 1%, 2%) uye mukaka une mafuta akazara hwakafanana. Chiremba wako achakuudza kuti rudzii rwemukaka rwakakodzera mwana wako.

Vamwe vana havagone kudya mukaka, handiti? Vanowana sei calcium? Ehe, ichokwadi. Vamwe vana vanonetseka nekunwa mukaka (kusawirirana nelactose), kana kuti vanogona kunge vaine allergy yemukaka. Kune zvimwe zvekudya zvinogona kubatsira vana kuwana calcium.

• `Tofu yakagadzikwa necalcium`
• `Zvinwiwa zvesoya zvine calcium`
• Edamame (rudzi rwesoya)
• Muriwo wakasvibirira wakaita sebroccoli, kale , chard, uye Chinese cabbage
• Maarumondi, mbeu dzesesame
• Nyemba chena, nyemba tsvuku, nyemba
• Maranjisi, maonde, mapuroni

Mazuva ano, kunyange makambani ezvekudya anoziva kukosha kwecalcium, saka anowedzera calcium muzviyo zvekudya zvekuseni, chingwa, uye muto wemichero yevana. Paunotenga chimwe chinhu muchitoro, unogona zvakare kutsvaga zita rakanyorwa kuti "calcium yakasimba."

Mwana wangu anoda calcium yakawanda sei pazuva?

Calcium inoyerwa mumamirigiramu (mg) . Huwandu hwecalcium yatinoda hunosiyana pamatanho akasiyana ehupenyu hwedu. Chinhu chakanakisa kuita kuwana calcium yakawanda sezvinobvira kubva muchikafu. Zvisinei, kana chikafu chega chisina kukwana, vanachiremba dzimwe nguva vanogona kukupa chimwe chinhu chekuwedzera, senge mapiritsi ecalcium.

Mwana anoda calcium yakawanda sei?

Vana vadiki vanowana calcium kubva mumukaka wezamu kana mufomula inokurudzirwa nachiremba.

• Vacheche vari pasi pemwedzi mitanhatu vanoda 200 milligrams yecalcium pazuva.
• Vacheche vane mwedzi mitanhatu kusvika gumi nerimwe vanoda 260 milligrams yecalcium pazuva.

Ichi chinhu chaunofanira kuyeuka zvechokwadi: Vana vari pasi pegore rimwe (mwedzi gumi nemiviri) vanofanira kungopihwa mukaka wezamu kana fomura yakagadzirwa zvakanangana nevacheche. Hapana kana mamiriro ezvinhu anofanira kupihwa mukaka wemombe, mukaka wembudzi, kana fomura yakagadzirwa kumba kuvana vari pasi pegore rimwe. Hazvina kunaka pahutano hwavo.

Vana vadiki nevana vadiki vanoda mari yakawanda sei?

Vana pavanokura, mapfupa avo anokura nekukurumidza, saka kuda kwavo calcium kunowedzera.

• Vana vane makore 1 kusvika ku3 vanoda 700 milligrams yecalcium pazuva (700 mg). (Izvi zvinogona kuwanikwa kubva muzvikamu zviviri kusvika zvitatu zvekudya zvemukaka pazuva)
• Kune vana vane makore 4 kusvika ku8Unoda 1,000 milligrams yecalcium pazuva (izvi zvinobva muzvikamu zviviri kusvika zvitatu zvemukaka pazuva).
• Vana nevechidiki vane makore ari pakati pe9 ne18 vanoda 1,300 milligrams (mg) yecalcium pazuva. (Izvi zvinoreva zvikamu zvina zvemukaka pazuva)

Paunonzwa izwi rekuti "mukaka wekudya," ungashamisika kuti rinorevei. Zvichitaurwa zviri nyore, girazi remukaka, kapu yeyogati, kana chizi zvese zvinoonekwa sechikamu chimwe chete.

Ndingaziva sei kana mwana wangu ari kuwana calcium yakakwana? Ndingaitei kuti ndibatsire?

Vacheche vanowana calcium yavanoda kubva mumukaka wezamu kana mufushwa wemukaka. Vana vadiki, kunyanya vana vechikoro, vanodya chikafu chakaringana, kunyanya chikafu chemukaka, vanowanzowana calcium yakakwana. Zvisinei, vana vakuru, kureva kuti, vana vadiki mushure memakore mapfumbamwe, vangangoda kuwedzera calcium yakawanda mukudya kwavo. Izvi zvinodaro nekuti miviri yavo iri kukura nekukurumidza panguva iyoyo, uye calcium yavanodawo yakakwira.

Heano mamwe maitiro ekupa mwana wako chikafu chine calcium yakawanda nenzira inonaka:

Heano mamwe mazano aunogona kuedza:

• Gadzira parfait yakanaka nekuisa yogati isina chinhu, zvidimbu zvemichero, uye zviyo zvegorosi rose. Vana vadiki vachazvifarira.
• Gadzira smoothie inonaka nemichero mitsva, mukaka usina mafuta akawanda , mukaka wesoya wakasimbiswa necalcium, kana mukaka wemaarumondi.
• Sanganisa chizi checottage kana yogati nezvidimbu zvemichero mitsva kana chimwe chinhu chakaita sebhata reapuro risina shuga.
• Wedzera sirabhurogi kana chocolate syrup mumukaka usina kubikwa kuti unakidze. Asi yeuka, zvinwiwa zvemukaka zvinotengwa muchitoro zvine shuga yakawanda, saka zvakanaka kuti usazvidye zvakanyanya.
• Wedzera chizi chidiki chisina mafuta akawanda pakudya kwemwana wako uye zvekudya zvemazuva ano.
• Paunenge uchibika soup, isa pizi chena pairi.
• Fukidza mbeu dzesesame pamusoro pezvinhu zvakabikwa nemiriwo.
• Gadzira hummus kuti udye nemiriwo.
• Paunenge uchibika stir-fry, wedzera zvidimbu zve tofu.
• Edza kushandisa almond butter panzvimbo pe peanut butter .
• Ipai edamame sechikafu chekudya.
• Wedzera nyemba nemaarumondi akachekwa mumasaladhi nezviyo.
• Ita tsika yekupa miriwo yakawanda yemashizha akasvibirira (yakadai sebroccoli, kale, kabichi, uye Chinese cabbage) panguva yekudya.

Chii chamunoita kuvana vasingakwanise kudya mukaka?

Kana mwana wako aine matambudziko emudumbu paanonwa mukaka, kungave kusawirirana nelactose, kusawirirana nemukaka, kana kuti uri mhuri inodya zvekudya zvisina nyama, zvakakosha kutaura nachiremba wako kana mwana wako ari kuwana calcium yakakwana nevhitamini D. Ivo vachazokupa mazano chaiwo.

Ngatitaurei zvishoma nezveVitamin D. Izvozvo zvine chekuitawo neCalcium here?

Ehe, zvechokwadi! Vhitamini D inokoshawo kuti miviri yedu ikwanise kunwa calcium zvakanaka. Zvakafanana nekuti haugone kuvhura musuwo usina kiyi. Pasina vhitamini D, zvisinei nekuti tinodya calcium yakawanda sei, calcium iyoyo haigone kusvika kwainoda kusvika kuti isimbise mapfupa edu. Dambudziko nderekuti, chikafu chinowanzodyiwa nevana hachina vhitamini D yakawanda. Saka, vanachiremba vanowanzo kurudzira kupa vhitamini D supplement.

• Vacheche vanoyamwiswa chete vanofanira kupiwa vhitamini D kubva pakuzvarwa.
• Zvisinei, fomura yemucheche ine vhitamini D yakawedzerwa mairi . Saka, mwana anonwa anopfuura maounces 32 (anenge mamirita 950) efomura pazuva haafanire kupihwa imwe vhitamini D.

Zvisinei, zvakanaka kubvunza chiremba wako kana mwana wako kana mwana wako achida vhitamini D uye kuti inoda zvakawanda sei.

Saka, ngatiisei pamwe chete zvatataura nezvazvo? (Mharidzo Yekuenda Kumba)

Zvakanaka, tataura zvakawanda nezve calcium, handiti? Chekupedzisira, hezvino zvimwe zvinhu zvakakosha zvekurangarira:

• Calcium inokosha pakukura kwemapfupa evana. Izvi zvinonyanya kukosha panguva yehudiki nekukura kwevana.
• Edza kupa mwana wako calcium kubva muzvikafu zvakasiyana-siyana, zvakaita semukaka, miriwo yakasvibira, nenzungu.
• Chenjererai nekuti huwandu hwecalcium hunodiwa hunosiyana zvichienderana nezera remwana .
• Vhitamini D inokosha kuti muviri utore calcium, saka funga nezvazvo zvakare.
• Kana muine mibvunzo kana kusava nechokwadi nezvezvinodiwa necalcium yemwana wenyu kana kuti musingakwanise kumupa mukaka, iva nechokwadi chekutaura nachiremba wemhuri yenyu. Vachakwanisa kukutungamirai nemazvo.

Yeukai kuti mwana ane hutano hwakanaka uye akasimba ndiwo mufaro wedu mukuru. Ibasa redu kuvapa chikafu chinodiwa.

Saka, ndinovimba hurukuro iyi yakakubatsira. Kana uine chimwe chinhu chaunoda kuziva, usazeza kubvunza. Calcium, kudya kwevana, kukura kwemapfupa, vhitamini D, hutano hwevana, maronda emudumbu, mapuroteni ecalcium