Ngaba amathambo omntwana wakho aqinile? Masithethe nge-calcium!

Ngaba wakha wambona umntwana wakho edlala waza wazibuza, "Ngaba amathambo omntwana wam aya komelela aze akhule abe made?" Bonke abazali bafuna abantwana babo bakhule bephilile kwaye benamandla. Ngoko ke, i-calcium sisondlo esibalulekileyo kuloo nto. Namhlanje, siza kuthetha ngale nto ngokweenkcukacha nangendlela elula kakhulu.

Yintoni le calcium?

Ngamafutshane, ikhalsiyam yiminerali ebalulekileyo emizimbeni yethu, ingakumbi eyabantwana bethu. Njengokuba izitena nesamente zifuneka ukwakha indlu, ikhalsiyam ibalulekile ekwakheni nasekugcineni amathambo namazinyo omelele.

Ayipheleli apho, ikhalsiyam inceda imithambo-luvo yethu isebenze kakuhle, izihlunu zethu zifinyeze kwaye ziphumle, oko kuthetha ukuba xa sishukumisa amalungu ethu size sihambe, zonke ezi zinto. Khawucinge nje, ikhalsiyam ikwadlala indima kwimpilo yentliziyo.

Kutheni i-calcium ibaluleke kangaka kubantwana bethu abancinci?

Ngoku, kutheni i-calcium ibaluleke kangaka kubantwana bethu abancinci? Le yingxaki ebaluleke kakhulu. Xa sisebancinci, oko kukuthi, ngexesha lobuntwana kunye nokufikisa, sinethuba elilodwa lokwakha inkqubo yamathambo eqinileyo esiza kuyidinga ubomi bethu bonke. Kufana nokubeka isiseko. Ukuba sifumana i-calcium eyaneleyo ngelo xesha, amathambo ethu aya komelela xa sikhula. Ikwanceda ekukhuselekeni ekulahlekelweni ngamathambo njengoko sikhula.

Kwakhona, iintsana nabantwana abancinci bafuna ivithamin D kunye necalcium ukuthintela ukuphuhliswa kwesifo esibizwa ngokuba yi-'Rickets'. Usenokuba ukhe weva ngeli gama. Xa i-'Rickets' ikhula, amathambo omntwana ayathamba kwaye angakhuli kakuhle. Imilenze isenokugoba, ukukhula kuyaphazamiseka, ngamanye amaxesha izihlunu ziyaqaqamba, kwaye umzimba uzive ungenabomi. Jonga ukuba zingaphi iingxaki ezinokuvela ukuba i-calcium iyancitshiswa.

Ngoko ke siyifumana phi le calcium?

Kulungile, singayifumana phi le calcium ixabisekileyo? Ikakhulu ekutyeni. Kukho ukutya okuzele yi calcium.

Ukuba utya ubisi, ubisi, iyogathi, kunye netshizi (ingakumbi itshizi eqinileyo efana neCheddar) zizinto ezilungileyo zecalcium. Abanye abantu bacinga ukuba ukusela ubisi olungenamafutha kuya kunciphisa ukutya kwakho icalcium. Oko akuyonyani. Nokuba ubisi lunamafutha angakanani—oko kukuthi, ubisi olungenamafutha, i-1%, i-2%, okanye ubisi olupheleleyo—ubungakanani becalcium nganye bufana kakhulu. Nangona kunjalo, kungcono ukubuza ugqirha wakho ukuba loluphi uhlobo lobisi olulungele umntwana wakho.

Ngoku, abanye abantwana bane-allergy kwiimveliso zobisi okanye abanyamezelani ne-lactose. Kukho ukutya okuninzi okunokubonelela nge-calcium kubantwana abanjalo. Umzekelo:

• I-tofu ene-calcium
• Iziselo zesoya eziqiniswe ngecalcium
• I-Edamame – Ezi ziimbotyi zesoya ezibilisiwe.
• Imifuno eluhlaza okwesibhakabhaka – izinto ezifana nebroccoli, imifuno eluhlaza, ispinatshi, ikale, itshadi, ikhaphetshu yaseTshayina
• Ii-almond, imbewu yesesame
• Iimbotyi ezimhlophe, iimbotyi ezibomvu, iimbotyi
• Iiorenji, amakhiwane, iipruni

I-calcium ibaluleke kakhulu kule mihla kangangokuba iinkampani ezininzi zokutya zongeza i-calcium kwiinkozo, izonka, kunye neziselo zeziqhamo zabantwana (ukutya okuqinisiweyo). Yinto entle leyo.

Ngoko ke, umntwana wakho udinga i-calcium engakanani ngosuku?

Oku kuyahluka ngokweminyaka. I-calcium ilinganiswa ngee-milligrams (mg).

Eyona nto ingcono onokuyenza kukunika umntwana wakho eli nani ngokutya. Ukuba kunzima ukwenza oko, ngamanye amaxesha oogqirha banokumnika izongezo zekhalsiyam, ezinokuba ziipilisi okanye iisiraphu.

Makhe sijonge ubungakanani bekhalsiyam efunekayo kumaqela ahlukeneyo eminyaka.

Kumntwana omncinci kakhulu

• Iintsana ezingaphantsi kweenyanga ezi-6 ubudala zifuna i-200 milligrams (200 mg) ye-calcium ngosuku.
• Iintsana ezineminyaka eyi-6 ukuya kweyi-11 zidinga iimiligram ezingama-260 (260 mg) ngosuku.
• Banokufumana kuphela eli nani le-calcium kubisi lwebele okanye kwifomyula ecetyiswa ngugqirha.

Le yinto ebaluleke kakhulu ukuyikhumbula: ayingombono ulungileyo ukunika abantwana abangaphantsi konyaka omnye ubisi lwenkomo, ubisi lwebhokhwe, okanye ubisi oluyimpuphu olwenziwe ekhaya nangasiphi na isizathu.

Kubantwana abadala kancinci kunye nabantwana abancinci

• Abantwana abaneminyaka eli-1 ukuya kwengama-3 ubudala badinga iimiligram ezingama-700 (700 mg) ngosuku. (Le yimali oyifumana kwizidlo ezi-2-3.)
• Abantwana abaneminyaka emi-4 ukuya kweyesi-8 badinga i-1,000 milligrams (1,000 mg) ngosuku. (Oku kukwathetha malunga nokutya oku-2-3.)
• Abantwana kunye nabantu abadala abaneminyaka eli-9 ukuya kweli-18 bafuna i-1,300 milligrams (mg) ye-calcium ngosuku. (Oku kuya kufuna malunga nee-servings ezi-4 zokutya okutyebileyo kwi-calcium ngosuku.)

Ngoko ke sibanika njani abantwana bethu isixa esifunekayo se-calcium?

Kulungile, ngoku uyaqonda ukuba umntwana udinga i-calcium engakanani ngokweminyaka yakhe. Ngoko ke singayinika njani le calcium kubantwana bethu?

Uninzi lweentsana ezisela ubisi lwebele okanye ubisi oluyifomyula zifumana icalcium eziyidingayo. Kwakhona, ukutya ukutya okunesondlo, ingakumbi ukutya kobisi, akusoloko kuyingxaki kubantwana abancinci. Nangona kunjalo, njengoko bekhula, oko kukuthi, emva kweminyaka eli-9 ubudala, nakubantwana abancinci, banokufuna ukongeza ukutya okunecalcium eninzi ekutyeni kwabo.

Nazi iingcinga ezimbalwa endicinga ukuba ziya kukunceda:

• Yenza i-parfait entle ngokubeka iziqwenga zeziqhamo kunye ne-cereal epheleleyo kwi-yogurt engenanto. Abantwana abancinci baya kuyithanda.
• Yenza i-smoothie emnandi ngeziqhamo ezintsha, ubisi olunamafutha aphantsi, ubisi lwesoya oluqiniswe nge-calcium, okanye ubisi lwe-almond.
• Xa uphakela itshizi yekottage okanye iyogathi, yongeza iziqwenga zeziqhamo ezitsha okanye ibhotolo yeapile engenaswekile.
• Yongeza ithontsi lestrawberry okanye isiraphu yetshokholethi kubisi oluqhelekileyo. Nangona kunjalo, ziphephe iziselo zobisi ezinombala, ezineswekile ezithengwa evenkileni kangangoko unako. Zineswekile eninzi.
• Yongeza itshizi encinci engenamafutha amaninzi ekutyeni kunye nezidlo ezincinci zabantwana abancinci.
• Xa usenza isuphu, yongeza ii-peas ezimhlophe kuyo.
• Yongeza imbewu yesesame kwizinto ezibhakiweyo (ezifana neekeyiki kunye neebhanisi), okanye ufafaze imbewu yesesame phezu kwemifuno ngelixa upheka.
• Khonza i-hummus kunye nemifuno eqoshiweyo (njengeminqathe kunye neekhukhamba).
• Xa usenza i-stir-fry, yongeza iziqwenga ze-tofu.
• Sebenzisa ibhotolo ye-almond endaweni yebhotolo yamandongomane.
• Khonza i-edamame njengesidlo sokutya.
• Yongeza iitshizi kunye nee-almond ezicoliweyo kwiisaladi kunye neenkozo.
• Nika imifuno eluhlaza okongeziweyo (umz. ibroccoli, ikale, imifuno eluhlaza okotshani, ispinatshi, ikhaphetshu yaseTshayina) kunye nokutya.

Njengoko benditshilo ngaphambili, abantwana abanokunganyamezelani ne-lactose, i-allergies yobisi, okanye abo batya ukutya okungenazo i-vegan basenokungafumani i-calcium eyaneleyo. Ukuba umntwana wakho unale meko, qiniseka ukuba uthetha nogqirha malunga neemfuno zakhe ze-calcium kunye ne-vitamin D.

Masifunde kancinci ngevithamini D, akunjalo?

Ngoku sithethe kakhulu nge-calcium. Kodwa kukho enye into ebalulekileyo ekufuneka sithethe ngayo kunye ne-calcium. Loo nto yi-vitamin D.

Cinga ngako oku, nokuba sitya i-calcium engakanani na, i-vitamin D ibalulekile emzimbeni ukuze uyifunxe ngokufanelekileyo loo calcium. Ifana nesitshixo. Ngaphandle kwe-vitamin D, i-calcium ayinakufikelela apho kufuneka iye khona ukuze iqinise amathambo. Ngoko ke, ezi zimbini kufuneka zisebenzisane ukwakha amathambo aqinileyo.

Amaxesha amaninzi, ukutya okutyiwa ngabantwana abancinci akunazo iivithamini D ezaneleyo. Yiyo loo nto oogqirha becebisa ukuba banikwe izongezo zevithamini D.

Iintsana ezincanciswa ibele kuphela kufuneka ziqale ukuthatha isongezelelo sevithamini D kwangoko nje emva kokuba zizelwe. Ugqirha wakho wezingane uza kukuxelela ngale nto. Nangona kunjalo, ubisi lwefomyula lweentsana lunokongezwa kwivithamini D. Ngoko ke umntwana osela ngaphezu kwee-ounces ezingama-32 (malunga neemililitha ezingama-950) zefomyula ngosuku akadingi songezelelo sevithamini D.

Nangona kunjalo,Ukuze wazi kakuhle ukuba umntwana wakho okanye umntwana wakho udinga i-vitamin D supplement nokuba ingakanani, ngokuqinisekileyo kufuneka ubuze ugqirha wakho.

Nazi izinto ezibalulekileyo ekufuneka sizikhumbule kwizinto esithethe ngazo namhlanje!

Ngoko ke, sithethe kakhulu nge-calcium namhlanje, akunjalo? Ndiyathemba ukuba uyaqonda ngcono ngoku.

• I-calcium ibalulekile emathanjeni aqinileyo nakhulayo ebantwaneni. Ikwanceda ukugcina imithambo-luvo, izihlunu kunye nentliziyo zisempilweni.
• Ubuntwana kunye nokufikisa zezona zihlandlo zilungileyo zokwakha amathambo aqinileyo aza kuhlala ubomi bonke. Ngoko ke, kubaluleke kakhulu ukufumana i-calcium ngeli xesha.
• I-calcium ifumaneka kakuhle ekutyeni kobisi, kodwa kukho ezinye iindlela ezininzi ezinokunceda abo bane-allergy kubisi.
• Ubungakanani bekhalsiyam umntwana ayidingayo ngosuku buyahluka ngokuxhomekeke kwiminyaka yakhe. Qaphela loo nto.
• I-Vitamin D ibalulekile emzimbeni ukuze ukwazi ukufunxa i-calcium. Ngoko ke ungalibali nge-vitamin D. Ukuba kuyimfuneko, nika izongezo ze-vitamin D njengoko ugqirha ekuyalele.

Ukuba unemibuzo okanye iinkxalabo malunga neemfuno zomntwana wakho ze-calcium okanye izondlo, kungcono ukubonisana nogqirha wakho wabantwana. Banokukunika ulwazi oluchanekileyo olufanele umntwana wakho.

Ngoko ke, ndiyathemba ukuba la macebiso aza kunceda ekuvuleleni indlela yekamva elisempilweni neliqinileyo lomntwana wakho!

I- calcium, isondlo somntwana, uphuhliso lwamathambo, i-vitamin D, ukutya okunempilo, impilo yomntwana, iiRickets