Ingaba umntwana wakho omncinci ufumana i-calcium eyaneleyo? Masithethe ngale nto!

Mhlawumbi uyazi ukuba ibaluleke kangakanani i-calcium ukuze amathambo omntwana wakho akhule. Kodwa uninzi lwethu alucingi kakhulu ngayo kubomi bethu bemihla ngemihla, akunjalo? Ngoko ke namhlanje siza kuthetha ngesi sakhamzimba esibizwa ngokuba yi-calcium, ukuba abantwana bethu bayidinga kangakanani, bayifumana phi, kwaye kwenzeka ntoni ukuba abafumani ngokwaneleyo. Njengokuthetha nomhlobo.

Yintoni i-calcium? Kutheni ibaluleke kangaka emizimbeni yethu?

Ngamafutshane, ikhalsiyam yiminerali ebalulekileyo emizimbeni yethu. Umsebenzi wayo ophambili kukuqinisa amathambo namazinyo ethu . Kufana nesamente efunekayo ukwakha indlu. Kodwa kungekuphela nje oko, ikhalsiyam inceda imizimba yethu ukuba yenze ezinye izinto ezininzi ezibalulekileyo. Cinga nje, ikhalsiyam inceda imithambo-luvo yethu isebenze kakuhle, izihlunu zethu zisebenze kakuhle, kwaye ikwanceda nentliziyo yethu ukuba ihlale isempilweni. Ngoko ke, nangona oku kunokubonakala ngathi yinto encinci, ikhalsiyam ibaluleke kakhulu kwimpilo yomzimba wethu wonke.

Kutheni abantwana abancinci beyidinga kakhulu i-calcium?

Eli linqaku elibaluleke kakhulu. Sifumana ithuba elinye kuphela ebomini bethu lokwakha ulusu oluqinileyo. Kulapho sisebancinci kwaye sisebancinci. Ukuchaneka, abantwana abafumana i-calcium eyaneleyo ngexesha lobuntwana kunye nokufikisa baqala ubomi babo bobudala ngenkqubo yamathambo enamandla kangangoko kunokwenzeka. Oku kubanceda ukuba bazikhusele kwiimeko ezifana nokulahlekelwa ngamathambo njengoko bekhula. Kwakhona, ukuba abantwana abancinci kunye nabantwana abadala abafumani i-calcium eyaneleyo kunye ne-vitamin D, banokuba nesifo esibizwa ngokuba yi-rickets . Usenokuba ukhe weva ngale nto. I-Rickets ibangela ukuba amathambo athambe. Oku kunokukhokelela kwimilenze egobileyo, ukukhula okungalindelekanga, kwaye ngamanye amaxesha iintlungu zemisipha kunye nobuthathaka. Ke ngoko, kubaluleke kakhulu ukunyamekela le calcium ngexesha lobuntwana.

Ngoko ke, siyifumana phi le calcium ixabisekileyo?

I-calcium yinto esinokuyifumana ekutyeni esikutyayo. Ezinye ukutya ziphezulu kwi-calcium. Masibone ukuba zeziphi. Ukutya kobisi ngomnye wemithombo yendalo engcono kakhulu ye-calcium:

• Ubisi
• Iyogathi
• Iitshizi eziqinileyo - Umzekelo, iitshizi ezifana neCheddar.

Okubalulekileyo kukuba, ipesenti yamafutha kubisi nakwiimveliso zobisi ayichaphazeli umxholo we -calcium . Oko kukuthi, amafuthaUbungakanani bekhalsiyam kubisi olunamafutha ancitshisiweyo (olunamafutha angaphantsi, 1%, 2%) kunye nobisi olupheleleyo olunamafutha apheleleyo luphantse lufane. Ugqirha wakho uza kukuxelela ukuba loluphi uhlobo lobisi olulungele umntwana wakho.

Abanye abantwana abanakutya ubisi, akunjalo? Bayifumana njani i-calcium? Ewe, yinyani leyo. Abanye abantwana banobunzima bokusela ubisi (ukunganyamezelani ne-lactose), okanye banokuba ne-allergy yobisi. Kukho ezinye ukutya ezinokunceda abantwana bafumane i-calcium.

• `I-tofu esetiweyo ngeCalcium`
• `Iziselo zesoya ezineCalcium`
• I-Edamame (uhlobo lwesoya)
• Imifuno eluhlaza njengebroccoli, ikale , itshadi, kunye nekhaphetshu yaseTshayina
• Ii-almond, imbewu yesesame
• Iimbotyi ezimhlophe, iimbotyi ezibomvu, iimbotyi
• Iiorenji, amakhiwane, iipruni

Kule mihla, neenkampani zokutya ziyazi ukubaluleka kwe-calcium, ngoko ke zongeza i-calcium kwiinkozo zesidlo sakusasa, izonka, kunye neejusi zeziqhamo zabantwana. Xa uthenga into evenkileni, ungakhangela nelebheli ethi "i-calcium fortified."

Ingakanani i-calcium efunekayo kumntwana wam ngosuku?

I-calcium ilinganiswa ngee -milligrams (mg) . Ubungakanani be-calcium esibudingayo buyahluka kumanqanaba ahlukeneyo obomi bethu. Eyona nto ingcono onokuyenza kukufumana i-calcium eninzi kangangoko ekutyeni. Nangona kunjalo, ukuba ukutya kuphela akwanelanga, oogqirha ngamanye amaxesha banokukunika isongezelelo, njengeepilisi ze-calcium.

Ingakanani i-calcium efunekayo kumntwana?

Iintsana ezincinci zifumana i-calcium kubisi lwebele okanye kwifomyula ecetyiswa ngugqirha.

• Iintsana ezingaphantsi kweenyanga ezi-6 ubudala zifuna i-200 milligrams ye-calcium ngosuku.
• Iintsana ezineminyaka eyi-6 ukuya kweyi-11 zifuna i-260 milligrams ye-calcium ngosuku.

Le yinto ekufuneka uyikhumbule ngokuqinisekileyo: Iintsana ezingaphantsi konyaka omnye (iinyanga ezili-12) mazinikwe ubisi lwebele kuphela okanye ifomula eyenzelwe iintsana ngokukodwa. Akukho naphantsi kwaziphi na iimeko ekufuneka zinikwe ubisi lwenkomo, ubisi lwebhokhwe, okanye ifomula eyenziwe ekhaya kwiintsana ezingaphantsi konyaka omnye. Ayilunganga impilo yazo.

Zingakanani izinto ezifunekayo kubantwana abancinci nabantwana abancinci?

Njengoko abantwana bekhula, amathambo abo akhula ngokukhawuleza, ngoko ke iimfuno zabo zekhalsiyam ziyanda.

• Abantwana abaneminyaka eli-1 ukuya kwemi-3 ubudala bafuna i-700 milligrams ye-calcium ngosuku (700 mg). (Oku kungafunyanwa malunga nee-servings ezimbini ukuya kwezithathu zokutya kobisi ngosuku)
• Kubantwana abaneminyaka emi-4 ukuya kweyesi-8 ubudalaUdinga i-1,000 milligrams ye-calcium ngosuku (oku kuvela malunga ne-2-3 servings yobisi ngosuku).
• Abantwana kunye nabantu abadala abaneminyaka eli-9 ukuya kweli-18 ubudala bafuna i-1,300 milligrams (mg) ye-calcium ngosuku. (Oku malunga nee-servings ezi-4 zobisi ngosuku)

Xa usiva igama elithi "isidlo sobisi," usenokuzibuza ukuba lithetha ukuthini. Ngamafutshane, iglasi yobisi, ikomityi yeyogathi, okanye iqhekeza lesonka samasi zonke zithathwa njengesabelo esinye.

Ndingazi njani ngokuqinisekileyo ukuba umntwana wam ufumana i-calcium eyaneleyo? Ndingenza ntoni ukunceda?

Iintsana zifumana i-calcium eziyidingayo kubisi lwebele okanye kwifomyula. Abantwana abancinci, ingakumbi abantwana abakwiminyaka yesikolo, abatya ukutya okunesondlo esifanelekileyo, ingakumbi ukutya kobisi, badla ngokufumana i-calcium eyaneleyo. Nangona kunjalo, abantwana abadala, oko kukuthi, abantwana abancinci emva kweminyaka eli-9 ubudala, banokufuna ukongeza i-calcium engaphezulu ekutyeni kwabo. Oku kungenxa yokuba imizimba yabo ikhula ngokukhawuleza ngelo xesha, kwaye neemfuno zabo ze-calcium ziphezulu.

Nazi ezinye iindlela zokunika umntwana wakho ukutya okune-calcium eninzi ngendlela emnandi:

Nazi ezinye zeengcinga onokuzizama:

• Yenza i-parfait entle ngokubeka iyogathi engenanto, iziqwenga zeziqhamo, kunye ne-cereal epheleleyo. Abantwana baza kuyithanda.
• Yenza i-smoothie emnandi ngeziqhamo ezintsha, ubisi olunamafutha aphantsi , ubisi lwesoya olune-calcium eyongeziweyo, okanye ubisi lwe-almond.
• Xuba itshizi yekottage okanye iyogathi kunye neziqwenga zeziqhamo ezitsha okanye into efana nebhotolo yeapile engenaswekile.
• Yongeza isiraphu yestrawberry okanye yetshokholethi kubisi oluqhelekileyo ukuze lube mnandi ngakumbi. Kodwa khumbula, iziselo zobisi ezinencasa ezithengwa evenkileni zinoshukela omninzi, ngoko ke kungcono ukuziphepha kangangoko unako.
• Yongeza itshizi encinci engenamafutha amaninzi ekutyeni nakwizinto zokutya zomntwana wakho omncinci.
• Xa usenza isuphu, yongeza ii-peas ezimhlophe kuyo.
• Fafaza imbewu yesesame phezu kwezinto ezibhakiweyo kunye nemifuno.
• Yenza i-hummus ukuze uyitye kunye neziqwenga zemifuno.
• Xa usenza i-stir-fry, yongeza iziqwenga ze-tofu.
• Zama ukusebenzisa ibhotolo ye-almond endaweni yebhotolo yamandongomane.
• Nika i-edamame njengesidlo sokutya.
• Yongeza iitshizi kunye nee-almond ezicoliweyo kwiisaladi kunye neenkozo.
• Ziqhelise ukunika imifuno eluhlaza kakhulu (efana nebroccoli, ikale, ikhaphetshu, kunye nekhaphetshu yaseTshayina) xa usitya.

Wenza ntoni kubantwana abangakwaziyo ukutya ubisi?

Ukuba umntwana wakho uneengxaki zesisu xa esela ubisi, nokuba kukunganyamezelani ne-lactose, ukungezwani nobisi, okanye ukuba nilusapho olulandela ukutya kwe-vegan, kubalulekile ukuthetha nogqirha wakho malunga nokuba umntwana wakho ufumana i-calcium kunye ne-vitamin D eyaneleyo na. Baya kukunika iingcebiso ezithile.

Masithethe kancinci ngeVithamin D. Ingaba oko kunxulumene neCalcium?

Ewe, ngokuqinisekileyo! I-Vitamin D ikwabalulekile kwimizimba yethu ukuze ifunxe i-calcium ngokufanelekileyo. Kufana nokuba awunakuvula ucango ngaphandle kwesitshixo. Ngaphandle kwe-vitamin D, nokuba sitya i-calcium engakanani na, loo calcium ayinakufikelela apho kufuneka iye khona ukuqinisa amathambo ethu. Ingxaki kukuba, ukutya okuninzi okutyiwa ngabantwana akuna-vitamin D eninzi. Ke ngoko, oogqirha badla ngokucebisa ukuba banike isongezelelo se-vitamin D.

• Iintsana ezincanciswa ibele kuphela kufuneka zinikwe isongezelelo sevithamini D kwasekuzalweni.
• Nangona kunjalo, ifomula yosana inokongeza ivithamin D kuyo . Ke ngoko, umntwana osela ngaphezulu kwee-ounces ezingama-32 (malunga neemililitha ezingama-950) zefomula ngosuku akufuneki anikwe ivithamin D eyongezelelweyo.

Nangona kunjalo, kungcono ukubuza ugqirha wakho ukuba umntwana wakho okanye umntwana wakho udinga isongezelelo sevithamini D kwaye ungakanani.

Ngoko ke, masidibanise oko sithethe ngako kwindawo enye? (Umyalezo Wokubuyela Ekhaya)

Kulungile, sithethe kakhulu nge-calcium, akunjalo? Okokugqibela, nazi izinto ezibalulekileyo ekufuneka uzikhumbule:

• I-calcium ibalulekile ekuphuhlisweni kwamathambo abantwana. Oku kubaluleke kakhulu ngexesha lobuntwana kunye nokufikisa.
• Zama ukunika umntwana wakho i-calcium efumaneka kwiintlobo ngeentlobo zokutya, ezifana neemveliso zobisi, imifuno eluhlaza, kunye namandongomane.
• Lumka kuba ubungakanani bekhalsiyam efunekayo buyahluka ngokuxhomekeke kwiminyaka yomntwana .
• I-Vitamin D ibalulekile emzimbeni ukuze ufumane i-calcium, ngoko cinga ngayo loo nto.
• Ukuba unemibuzo okanye amathandabuzo malunga neemfuno zomntwana wakho ze-calcium okanye ukuba awukwazi ukumnika ubisi, qiniseka ukuba uthetha nogqirha wakho wosapho. Baya kukwazi ukukukhokela ngendlela efanelekileyo.

Khumbula, umntwana osempilweni nonamandla yeyona nto isenza sivuye kakhulu. Luxanduva lwethu ukumnika ukutya okufunekayo.

Ngoko ke, ndiyathemba ukuba le ngxoxo ibe luncedo kuwe. Ukuba kukho enye into omele uyazi, ungathandabuzi ukubuza. I-calcium, ukondla umntwana, uphuhliso lwamathambo, i-vitamin D, impilo yomntwana, ii-rickets, izongezo ze-calcium