Zamkatimu
Zofunika kwambiri za calcium
Kukula, ana akadali ndi zofunikira za calcium. Pambuyo pa zaka 3, zosowa izi ndi 600 mpaka 800 mg wa calcium patsiku, zomwe zimafanana, pafupifupi, 3 kapena 4 mkaka tsiku lililonse.
Mwana wanga sakonda mkaka: malangizo oti amuthandize kusangalala nawo
Ngati apanga nkhope kutsogolo kwa galasi lake la mkaka, pali njira zingapo zothetsera. Palibe chifukwa choukakamiza, chifukwa izi zingakhale zotsutsana ndi chiopsezo chopanga kutsekeka kosatha. Ngakhale ikhoza kukhala gawo losinthira. Kuti tithane ndi vutoli, titha kuyesa kumupatsa mkaka m'magawo osiyanasiyana. Yogurt m'mawa, kuchokera ku blanc kapena petit-suisse masana ndi / kapena monga chotupitsa ndi tchizi madzulo. Mutha kukhalanso wachinyengo: ikani mkaka mu supu yanu, yikani tchizi wothira mu supu ndi gratins, kuphika nsomba ndi dzira mu msuzi wa béchamel, pangani mpunga kapena semolina pudding kapena ma milkshakes kuti mulawe.
Mu kanema: Chinsinsi cha Céline de Sousa: pudding ya mpunga
Zakudya zamkaka m'malo mwa mkaka
Ndizokopa kupereka zokometsera zamkaka zokongoletsedwa ndi zipatso, chokoleti… zomwe nthawi zambiri zimayamikiridwa ndi achichepere. Koma zopatsa thanzi, sizosangalatsa chifukwa zimakhala ndi shuga wambiri ndipo pamapeto pake, nthawi zambiri zimakhala zochepa za calcium. Choncho, timawatsekereza. Ndi bwino kubetcherana pa yoghurt wamba, tchizi woyera ndi petits-suisse okonzedwa ndi mkaka wonse, makamaka. Timawakometsera ndi zipatso, uchi… Titha kusankhanso mkaka wophikidwa ndi mkaka wokulirapo (tikhoza kuupereka kwa ana opitilira zaka zitatu ngati akonda kukoma). Amapereka mafuta ofunikira kwambiri (makamaka omega 3), iron ndi vitamini D.
Tchizi kuti kukoma
Njira ina, pamene mwana sakonda kwambiri mkaka: kumupatsa tchizi. Chifukwa, iwo ndi magwero a calcium. Koma kachiwiri, m’pofunika kuwasankha bwino. Kawirikawiri, ana amakonda tchizi kapena kufalitsa. Iwo ali olemera ndi crème fraîche ndi mafuta, koma ali ndi calcium yochepa. Ndibwino kuti muzikonda tchizi ndi kukoma komwe kumapereka calcium yambiri. Kwa wamng'ono kwambiri (zotsatirazi zimakhudza ana ochepera zaka 5), timasankha tchizi ta pasteurized osati mkaka wosaphika, kuti tipewe kuopsa kwa listeriosis ndi salmonella. Kusankha: Emmental, Gruyère, Comté, Beaufort ndi tchizi zina zopanikizidwa komanso zophikidwa zomwe zili ndi calcium yochuluka kwambiri.
Kuti ndikuthandizeni, nazi zina zofananira: 200 mg wa calcium = galasi la mkaka (150 ml) = 1 yogati = 40 g wa Camembert (2 ana magawo) = 25 g wa Babybel = 20 g wa Emmental = 150 g wa fromage blanc = 100 g kirimu wowawasa = 5 tchizi ta Swiss 30 g.
Vitamini D, wofunikira kuti atenge kashiamu moyenera!
Kuti thupi litenge kashiamu bwino, ndikofunika kukhala ndi mlingo wabwino wa vitamini D. Wopangidwa ndi khungu chifukwa cha kuwala kwa dzuwa, ndi bwino kuchepetsa zoopsa zomwe zimagwirizanitsidwa ndi dzuwa, kuwonjezera ana mu vitamini. D mpaka zaka… zaka 18!
Zakudya zomwe zilinso ndi calcium ...
Zipatso zina ndi ndiwo zamasamba zimakhala ndi calcium. Komabe, sichimatengedwa bwino ndi thupi kusiyana ndi zomwe zili mu mkaka. Komabe, kuti mukhale ndi thanzi labwino, tikhoza kuziyika pazakudya: amondi (ufa kwa wamng'ono kwambiri kuti ateteze chiopsezo chotenga njira yolakwika), blackcurrant, lalanje, kiwi kumbali ya zipatso, parsley, nyemba zobiriwira kapena sipinachi. mbali ya masamba.