Whether you work at your desk or dance the night away, its is calcium that gives your body its basic shape and structure. About 99% of the calcium in your body is found in you bones and teeth. The rest is found in the blood where it performs important tasks such as controlling heart rhythm, muscle contractions, making hormones that contribute to energy production, making enzymes that control digestion, etc. If your daily diet is low in calcium then the bones give up their calcium to keep your blood levels normal. If this happens day after day, bones can become brittle and weak an can be broken easily. Excessive intake of non-vegetarian food, lack of exercise, smoking acidity, excessive coffee intake, and menopause are some of other reasons where the bones lose their calcium stores.
It is important to know that the bones are alive and are constantly changing in their composition. They can be compared to a wall made of calcium bricks. Everyday some calcium leaves the bones and is replaced by new supplies arriving from fresh green vegetables or from a glass of milk.
Throughout childhood bones get longer and stronger and right up to the age of 25 the calcium arriving is greater than the calcium leaving and hence the bones get stronger and denser. They reach maximum density and stabilize during early adulthood that is between the age of 25 to 35 the bones are holding on to their strength and density whereby the calcium arriving and leaving the body is equal. After 35 years of age they begin to lose their strength and the aging process begins.
At this stage the calcium leaving is greater than the calcium arriving. If you don’t watch your diet and the calcium depletes then the bones get weaker and progressively degenerate, which gives rise to osteoporosis the ‘old bones’ disease and spontaneously fracture even under mild stress.
With this changing calcium scenario your need for calcium also changes. Increasing during time of growth, then stabilizing during adulthood and increasing again during old age.
Building maximum bone density during childhood is particularly important because dense bones create a calcium bank from which withdrawals can be made after the age of 35 and strong bones built during childhood can be your best defense against osteoporosis later.
Get more calcium into your child’s diet:
• Give your child a strawberry milk shake or a chocolate milk shake if he/she is fusing over drinking plain milk.
• Get him/her into the habit of eating curd every day. A part from providing easily digestible calcium curd has immunity boosting properties. But what it you are not a milk drinker!
• Cheese slices on whole grain bread or whole-wheat khakra serves as a tasty snack / Breakfast food.
• Green mung sprouts mixed with chopped green salad and dressed with grated cheese and curd can be eaten as a snack when the children come back from school.
• Soya bean is rich source of protein and calcium. Soya biscuits (available in most leading stores) can be carried in Tiffin boxes for their mid-morning break. They can be topped with gratted cheese or they could be taken along with a yougurt and cheese dip made at home.
• To make yougurt and cheese dip-blend 25 gms of grated cheese in 1-cup low fat yougurt and 2 cloves, garlic, season with salt, pepper and mustard powder.
• Most whole pulses are rich in calcium, rajma, kabuli channa; black channa, green channa, chowli etc. can be cooked with onions and Tomatoes and taken along with rice or chappati.
• Most green vegetables like methi, broccoli, spinach, radish leaves are extremely rich in calcium. Children would probably enjoy a spinach soup made in milk along with a grilled cheese sandwich made from whole wheat bread.
• Almonds and Sesame seeds are exceptionally rich in calcium. Children could enjoy a rice kheer made with milk, almonds, sesame seeds and jaggery. Jaggery is also very rich in calcium.
• Mint and coriander chutney is highly accepted by children and is also rich in calcium. You could spread this green chutney liberally on their whole wheat sandwiches or they could eat it as an accompaniment with Khakra or with their regular meals.
• Walnuts, figs, dates and apricots also make health snack foods for Children. They are rich in calcium.
Choose the options your child is most likely to enjoy, because variety improves everyone’s appetite.
संबंधित पुष्प :
01. Child's Global Fleshiness : (मुलांमधिल लट्ठपणाचा जागतिक रोग) - १
02. Child's Global Fleshiness : Child's Global Fleshiness : (मुलांमधिल लट्ठपणाचा जागतिक रोग) - २
03. Child's Global Fleshiness : How to measure weight? (वजन कसे मोजावे?) - ३
04. Kid's Breakfast (मुलांचा खाऊ )
05. Be aware about kid's fever (मुलांचे तापेपासून स्वंरक्षण)
06. ICU : Ice Cream Unit
07. A Solution on Bed Weting : Homeopathy (मुलांच्या बेड वेटिंगवर उपाय)
08. How to measure weight? (वजन कसे मोजावे?) - ३
09. Sweet Medicine on Maleriya (मलेरियावर गोड औषध)
10. Kids and Rules of Massage (मुले आणि मालिश करण्याचे नियम)
11. What is the importance of beauty sleep in your kid's life? (मुलांसाठी झोप किती महत्वाची?)
12. Anti Oxidents : Keep Disease Away (एंटी आँक्सिडेंटस : दूर ठेवा आजारपणाच्या तक्रारी)
13. Milk : The Best Food Forever! (दूध एक उत्तम आहार)
14. If someone afflicted at home (घरात जर कुणी आजारी असेल तर )
15. Kids, please do not habitual with Fast Food..!!!
16. How toxins enter our body?
17. Useful Websites for Kids (मुलांसाठी उपयुक्त वेबसाइट्स)
18. While Conversation With Kids (मुलांशी संवाद साधताना)
19. Cryos : The First International Sperm Bank In India (भारतातील पहिली आंतरराष्ट्रीय वीर्य बैंक)
20. Stressful Period Before Delivery May Affect the Growth of Your Baby (प्रसूतिपूर्व काळात ताणाचा संतातिवर परिणाम शक्य)
21. Mom and Dad,Please change your attitude (मम्मी आणि पप्पा आता तरी बदला ना!)