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Kev xav tau calcium ntau
Loj hlob tuaj, cov me nyuam tseem muaj cov calcium uas tseem ceeb. Tom qab 3 xyoos, cov kev xav tau no yog 600 mus rau 800 mg ntawm calcium ib hnub, uas sib haum, qhov nruab nrab, mus rau 3 lossis 4 cov khoom noj siv mis txhua hnub.
Kuv tus menyuam tsis nyiam mis nyuj: cov lus qhia los pab nws txaus siab rau nws
Yog hais tias nws ua ib lub ntsej muag nyob rau hauv pem hauv ntej ntawm nws lub khob mis nyuj, muaj ntau yam kev daws teeb meem. Tsis muaj qhov taw tes rau kev yuam nws, vim qhov no yuav ua rau muaj kev cuam tshuam thiab muaj kev pheej hmoo tsim kom muaj kev cuam tshuam ntev. Txawm hais tias nws tsuas yog ib theem kev hloov pauv. Yuav kom tau ib ncig ntawm qhov teeb meem, peb tuaj yeem sim muab nws cov mis nyuj hauv kev nthuav qhia sib txawv. Yogurt thaum sawv ntxov, fromage blanc los yog petit-suisse thaum tav su thiab / los yog khoom noj txom ncauj thiab cheese thaum yav tsaus ntuj. Koj tuaj yeem ua kom yuam kev: muab cov mis nyuj tso rau hauv koj cov kua zaub, ntxiv cov cheese rau cov kua zaub thiab gratins, noj ntses thiab qe hauv cov ntses béchamel, ua mov lossis semolina paj npleg los yog milkshakes kom saj.
Hauv video: Céline de Sousa daim ntawv qhia: mov paj npleg
Cov khoom noj siv mis tsis yog mis nyuj
Nws yog kev ntxias kom muab cov khoom noj mis nyuj flavored nrog txiv hmab txiv ntoo, qhob noom xim kasfes ... uas feem ntau zoo siab los ntawm tus yau. Tab sis kev noj haus, lawv tsis nthuav vim lawv muaj ntau cov suab thaj thiab thaum kawg, feem ntau me ntsis calcium. Peb thiaj li txwv lawv. Nws yog qhov zoo dua rau thawj koom ruam ntawm cov yogurts dawb, cheeses dawb thiab petits-suisse npaj nrog tag nrho cov mis nyuj, nyiam dua. Peb tsw rau lawv nrog txiv hmab txiv ntoo, zib ntab… Peb kuj tuaj yeem xaiv cov khoom noj siv mis uas npaj nrog cov mis loj hlob (peb tuaj yeem muab rau cov menyuam yaus hnub nyoog qis dua 3 xyoos yog tias lawv nyiam saj). Lawv muab ntau cov fatty acids uas tseem ceeb (tshwj xeeb tshaj yog omega 3), hlau thiab vitamin D.
Cheese uas saj
Lwm txoj kev, thaum tus me nyuam tsis nyiam mis nyuj: muab cheese rau nws. Vim tias, lawv yog qhov chaw ntawm calcium. Tab sis dua, nws yog ib qho tseem ceeb kom xaiv lawv zoo. Feem ntau, cov menyuam yaus nyiam ua tiav lossis kis cheese. Lawv enriched nrog creme fraîche thiab rog, tab sis muaj me ntsis calcium. Zoo dua los nyiam cov cheese nrog saj uas muab cov calcium zoo. Rau cov menyuam yaus tshaj plaws (cov lus pom zoo txog cov menyuam yaus hnub nyoog qis dua 5 xyoos), peb xaiv cov cheese pasteurized thiab tsis yog mis nyuj nyoos, kom tsis txhob muaj kev pheej hmoo ntawm listeria thiab salmonella. Kev xaiv ntawm: Emmental, Gruyère, Comté, Beaufort thiab lwm yam pressed thiab siav cheeses uas yog nplua nuj nyob rau hauv calcium.
Yuav kom pab tau koj, Ntawm no yog qee qhov sib npaug: 200 mg ntawm calcium = 150 khob mis nyuj (1 ml) = 40 yogurt = 2 g ntawm Camembert (25 qhov me nyuam) = 20 g ntawm Babybel = 150 g ntawm Emmental = 100 g ntawm kev noj qab haus huv blanc = 5 g ntawm cov khoom qab zib qab zib = 30 me Swiss cheese ntawm XNUMX g.
Vitamin D, tseem ceeb rau assimilate calcium kom zoo!
Rau lub cev kom assimilate calcium zoo, nws yog ib qho tseem ceeb kom muaj ib tug zoo theem ntawm vitamin D. Ua los ntawm cov tawv nqaij ua tsaug rau lub hnub ci, nws yog advisable kom txo tau cov kev pheej hmoo ntawm tshav ntuj raug, ntxiv rau cov me nyuam nyob rau hauv vitamin. D mus txog rau hnub nyoog… 18 xyoo!
Cov zaub mov uas tseem muaj calcium…
Qee cov txiv hmab txiv ntoo thiab zaub muaj calcium. Txawm li cas los xij, nws tsis tshua zoo assimilated los ntawm lub cev dua li cov khoom siv mis nyuj. Txawm li cas los xij, kom muaj kev noj qab haus huv zoo, peb tuaj yeem muab tso rau hauv cov ntawv qhia zaub mov: almonds (hmoov rau cov menyuam yaus los tiv thaiv kev pheej hmoo ntawm kev tsis ncaj ncees lawm), blackcurrant, txiv kab ntxwv, kiwi ntawm cov txiv hmab txiv ntoo sab, parsley, taum ntsuab los yog spinach rau. sab zaub.