Nên cho trẻ ăn gì để bổ sung canxi ngoài sữa?

Canxi là chất có vai trò quan trọng đối với sự phát triển thể chất của trẻ nhỏ đặc biệt là tăng chiều cao. Thông thường nhiều mẹ nghĩ chỉ cần cho con uống nhiều sữa hoặc uống thuốc canxi là được. Tuy nhiên theo các chuyên gia sức khỏe bổ sung canxi từ thực phẩm mới là cách tự nhiên và hiệu quả nhất. Vậy nên cho trẻ ăn gì để bổ sung canxi ngoài sữa? Trẻ cần lượng canxi như nào? Nhóm thực phẩm nào chứa nhiều canxi nhất?

an-gi-de-bo-sung-canxi

Con không thích uống sữa thì nên ăn gì để bổ sung canxi?

Xác định lượng canxi cần thiết cho trẻ

Mỗi một độ tuổi lại cần một hàm lượng canxi khác nhau, dưới đây là thống kê lượng canxi đủ cho các lứa tuổi theo Tổ chức Y tế Thế giới WHO:

  • Trẻ em từ 0-1 tuổi cần từ 400mg-600mg/ngày
  • Trẻ em 1-10 tuổi mỗi ngày cần khoảng 800mg/ngày
  • Độ tuổi từ 11-24 cần khoảng 1200mg canxi mỗi ngày.
  • Người lớn 24-50 tuổi lượng canxi phù hợp từ 800-1000mg/ngày
  • Đối với phụ nữ có thai/ người cao tuổi cần 1200mg-1500mg/ngày

Đây là số liệu mang tính tương đối, mẹ có thể nhờ bác sĩ dinh dưỡng tư vấn thêm để xác định tình trạng thể chất của trẻ để đưa ra hàm lượng canxi chuẩn nhất cho con mình.

Nhóm rau xanh giàu canxi

Rau xanh không chỉ bổ sung vitamin rất tốt mà còn là nguồn canxi dồi dào cho cơ thể. Nổi bật nhất là các loại rau sau:

Bông cải xanh

Ngoài canxi, bông cải xanh còn chứa rất nhiều vitamin C giúp tăng cường hoạt động của hệ miễn dịch cùng khoảng 3g protein, vitamin A. Theo nghiên cứu, đưa bông cải xanh vào thực đơn hàng ngày giúp giảm nguy cơ mắc bệnh ung thư đại tràng và ung thư bàng quang.

an-gi-de-bo-sung-canxi-4

Bông cải xanh là siêu thực phẩm cung cấp canxi

Loại rau này được mệnh danh là siêu thực phẩm bởi chúng chứa tới 101 mg canxi khoảng 30 calo mỗi bát, cung cấp đầy đủ lượng vitamin A, vitamin C cho cơ thể. Vitamin K trong cải xoăn là chất cần để làm đông máu mỗi khi có vết thương.

Cải thìa

Cài thìa là nguồn dồi dào vitamin A, vitamin C và kali. Chúng mọc quanh năm và rất dễ chế biến.

Ngoài ra còn có các loại rau khác như rau cải ngọt, rau dền, cải bó xôi,… đều à những nguồn cung cấp canxi tuyệt vời. Khi ăn rau nên nấu hoặc luộc để đảm bảo dưỡng chất trong rau được giữ nguyên.

Nhóm cá

Nếu lấy cùng đơn vị trọng lượng để so sánh thì các loại cá cũng là nguồn canxi không kém gì sữa điển hình là cá chạch. Cách ăn bổ sung canxi tốt nhất chính là nấu chạch cùng đậu phụ.

Trong 100 g cá mòi có chứa tới 350 mg canxi, ngoài ra cá mòi còn cung cấp cho cơ thể vitamin D cần thiết cho sự hấp thụ canxi của cơ thể. Cá mòi

Hàm lượng canxi trong 100 gam cá hồi khoảng 230mg. Ăn cá hồi tươi hấp là tốt nhất, còn không bạn có thể sử dụng cá hồi đóng hộp, chúng đáp ứng được 44% nhu cầu canxi cần thiết mỗi ngày cho bạn.

Nhóm gia vị: Hạt vừng(mè)

Vừng đem rang chín giã nhỏ ăn cùng cơm được trẻ rất thích. Món ăn này không chỉ giúp tiêu hóa tốt hơn mà còn bổ sung lượng canxi cho cơ thể lên đến khoảng 200mg (trong 1 muỗng vừng 25g). Ngoài ra vừng có thể làm nước sốt hoặc làm gia vị trong các món xào, trộn nộm bánh.

Nhóm họ đậu

Nổi nhất là đậu nành – nguyên liệu tạo ra đậu phụ, sữa đậu nành thơm ngon. Canxi trong miếng đậu cao gấp 7 lần so với nước đậu. Bạn có thể làm món đậu phụ nhồi thịt, hoặc dùng đậu phụ xào nấu với các loại rau để tăng khả năng hấp thụ canxi của cơ thể. Trong đậu nành cũng có lượng chất xơ cao rất tốt cho hệ tiêu hóa.

an-gi-de-bo-sung-canxi-1

Các thực phẩm top đầu bổ sung canxi cho trẻ

Đậu bắp cũng là một loại thực phẩm nên ăn để bổ sung canxi. Nó cũng chứa nhiều chất xơ, vitamin B6, vitamin A, magie,… Ngoài ra đậu gà, đậu cove,… cũng là những thực phẩm giàu dinh dưỡng bổ sung canxi rất tốt.

Nhóm các loại hạt

Hạnh nhân là một trong những loại hạt được xem là tốt nhất cho sức khỏe bởi lượng lớn canxi có trong chúng mà còn nhờ hàm lượng lớn protein, vitamin E cùng kali. Tuy nhiên vì hàm lượng dinh dưỡng trong hạt rất cao nên bạn nên ăn tối đa 1 nắm là vừa đủ rồi nhé.

Hoa quả

Đừng nghĩ là hoa quả chỉ cung cấp mỗi vitamin thôi nhé, chúng còn rất dồi dào canxi và chất chống oxy hóa điển hình nhất là các loại họ nhà cam.

Hay như quả sung – loại quả dân dã ít được để ý này lại là nguồn tuyệt vời của canxi, chất xơ và kali. Người ta thường chế biến sung rồi cho mẹ ăn để tăng lượng sữa cho bé.  Sung còn chứa chất magie – một loại chất giúp cơ thể duy trì chức năng tim hoạt động ổn định, và có chất chống oxy hóa lành mạnh.

Với những loại thực phẩm giàu canxi trên, chắc hẳn mẹ đã không còn phải lo lắng vấn đề ăn gì để bổ sung canxi cho trẻ nữa đúng không nào? Mẹ nên làm theo lời khuyên của chuyên gia dinh dưỡng đó là cho trẻ uống ít nhất một ly sữa mỗi ngày, phối hợp cùng việc đưa các thực phẩm cung cấp nhiều canxi vào thực đơn một cách khoa học để con yêu tăng chiều cao nhanh chóng và khỏe mạnh nhé.

cach-nau-chao-cua-cho-be

Cách nấu cháo cua siêu ngon siêu bổ cho bé

Cua được xem là một loại động vật giàu dinh dưỡng, thơm ngon dành cho trẻ. Bí đỏ là một là củ quả ngọt thanh, giúp giải nhiệt…

Bấm xem

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