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Pono calcium kiʻekiʻe
Ke ulu nei, loaʻa i nā keiki nā pono calcium nui. Ma hope o 3 mau makahiki, ʻo kēia mau pono he 600 a 800 mg o ka calcium i kēlā me kēia lā, e pili ana, ma ka awelika, i ka 3 a i ʻole 4 mau huahana dairy i kēlā me kēia lā.
ʻAʻole makemake kaʻu keiki i ka waiū: ʻōlelo kōkua e kōkua iā ia e hauʻoli
Inā hana ʻo ia i ka maka i mua o kāna kīʻaha waiu, aia kekahi mau hopena. ʻAʻohe kumu o ka hoʻoikaika ʻana, no ka mea, he mea kūʻē kēia a hiki i ka hoʻokumu ʻana i kahi poloka mau. ʻOiai he māhele hoʻololi wale nō ia. No ka hoʻopau ʻana i ka pilikia, hiki iā mākou ke hoʻāʻo e hāʻawi iā ia i ka waiū i nā hōʻike like ʻole. Yoghurt i ke kakahiaka, fromage blanc a i ʻole petit-suisse i ke awakea a i ʻole ma ke ʻano he ʻai ʻai a me ka paʻakai i ke ahiahi. Hiki iā ʻoe ke hana maʻalahi: e hoʻokomo i ka waiū i loko o kāu sopa, e hoʻohui i ka cheese grated i nā sopa a me nā gratins, e kuke i ka iʻa a me ka hua manu i ka sauce béchamel, e hana i ka laiki a i ʻole semolina pudding a i ʻole milkshake e ʻono ai.
I loko o ka wikiō: ʻO ka meaʻai a Céline de Sousa: pudding laiki
ʻO nā huahana dairy ma kahi o ka waiū
He mea hoʻowalewale ka hāʻawi ʻana i nā mea ʻai waiu i hoʻonani ʻia me nā huaʻai, ke kokoleka… mahalo nui ʻia e ka muli loa. Akā ʻo ka meaʻai, ʻaʻole hoihoi lākou no ka mea he nui ke kō a i ka hopena, he liʻiliʻi pinepine ka calcium. No laila mākou e kaupalena iā lākou. ʻOi aku ka maikaʻi o ka pili ʻana i nā yogurts maʻemaʻe, nā cheeses keʻokeʻo a me nā petits-suisse i hoʻomākaukau ʻia me ka waiū holoʻokoʻa, ʻoi aku ka maikaʻi. Hoʻonoʻono mākou iā lākou me ka hua, ka meli… Hiki iā mākou ke koho i nā huahana waiu i hoʻomākaukau ʻia me ka waiū ulu (hiki iā mākou ke hāʻawi i nā keiki ma mua o 3 mau makahiki inā makemake lākou i ka ʻono). Hāʻawi lākou i nā ʻakika momona koʻikoʻi (ʻoi aku ka omega 3), hao a me ka huaora D.
Nā kīʻaha e ʻono
ʻO kahi hopena ʻē aʻe, ke makemake ʻole ke keiki i ka waiū: hāʻawi iā ia i ka paʻakai. No ka mea, he kumu lākou o ka calcium. Akā hou, he mea nui e koho maikaʻi iā lākou. ʻO ka maʻamau, makemake nā keiki i ka hana ʻia a hoʻolaha paha i ka cheese. Hoʻonui ʻia lākou me ka crème fraîche a me ka momona, akā liʻiliʻi ka calcium. ʻOi aku ka maikaʻi o ka hāʻawi ʻana i ka nui o ka calcium. No ka muli loa (e pili ana nā ʻōlelo aʻoaʻo i nā keiki ma lalo o 5 mau makahiki), koho mākou i ka cheese pasteurized a ʻaʻole ka waiū maka, e pale aku i nā pilikia o listeria a me salmonella. ʻO ke koho o: Emmental, Gruyère, Comté, Beaufort a me nā ʻuala ʻē aʻe i paʻi ʻia a moʻa ʻia ka mea momona loa i ka calcium.
No ke kōkua iāʻoe, eia kekahi mau mea like: 200 mg o ka calcium = ke aniani waiu (150 ml) = 1 yogurt = 40 g o Camembert (2 mau keiki keiki) = 25 g o Babybel = 20 g o Emmental = 150 g o fromage blanc = 100 g o ka ʻaila ʻaʻai = 5 liʻiliʻi Swiss cheese o 30 g.
ʻO ka Vitamin D, pono e hoʻopili pono i ka calcium!
No ke kino e assimilate maikaʻi ka calcium, he mea nui ka loaʻa ʻana o kahi pae maikaʻi o ka vitamina D. Hana ʻia e ka ʻili e hoʻomaikaʻi i nā kukuna o ka lā, pono ia e kaupalena i nā pilikia e pili ana i ka ʻike ʻana o ka lā, e hoʻohui i nā keiki i ka vitamina. D a hiki i ka makahiki o… 18 makahiki!
ʻO nā meaʻai i loaʻa pū i ka calcium…
Aia kekahi mau huaʻai a me nā mea kanu i ka calcium. Eia nō naʻe, ʻoi aku ka liʻiliʻi o ka assimilated e ke kino ma mua o ka mea i loaʻa i nā huahana waiū. Eia nō naʻe, no ka maikaʻi o ka meaʻai kūpono, hiki iā mākou ke kau iā lākou ma ka papa kuhikuhi: nā ʻalemona (powdered no ka muli loa e pale ai i ka pilikia o ka hana hewa ʻana), blackcurrant, ʻalani, kiwi ma ka ʻaoʻao hua, parsley, beans green or spinach. ka aoao mea kanu.