woh gazayn jo bachon mein hadion ki kamzoree khatam kar sakay
woh gazayn jo bachon mein hadion ki kamzoree khatam kar sakay, mojooda daur mein bachon ki haddiyan kamzor hona aur un ka sust roosi se kaam karna aam si baat lagti hai lekin yeh cheeze jism mein minerals ki kami ki alamaat hain .
aap jo gazayn –apne bachon ko day rahay hain kyan woh bachon mein minerals ki zaroriat ko poora kar rahi hain, agar nahi to aayiyae hum batatay hain ke konsi gazayn aisi hain jo bachon mein minerals ki kami ko poora karti hain .
fibre
fibre aisa minral hai jo agar jism mein khatam hojaye to nah koi vitamin hai aur nah minerals, lekin jin gazaun ke zariye fibre jism mein muntaqil hota hai un mein vitamin e, vitamin c, calcium, mignishim aur potassium bhi bharpoor miqdaar mein mojood hota hai .
bachon ke jism mein fibre ki miqdaar rozana ki khoraak par munhasir hai, agar aap ka bacha rozana aik hazaar calories le raha hai to usay 14 gram fibre lena chahiye, isi terhan fibre ki miqdaar khoraak aur Umar ke sath sath barhti jati hai. fibre ke husool ke liye berry phalon ( strawberry, blue berry, jaman, angoor, faalsa aur deegar chhootey naram phal ) ka istemaal karna chahiye .
sath hi shaakh gobhi ( broccoli ), avocado, aur jao ka daliya shaamil hai. is ke ilawa, chuney aur har qisam ki lobia mein bhi fibre mojood hota hai. lobia mein protein, vitamin ae aur potassium bhi paaya jata hai .
calcium
yeh baat to sabhi jantay hain ke hadion aur danoton ki nashonuma ke liye calcium muqarara miqdaar ka hona bohat zaroori hota hai, mahireen ka kehna hai ke aik se teen saal ki Umar ke bachon ko rozana 700 mili gram calcium ki zaroorat hoti hai .
chaar se aath saal ki Umar ke bachon ko rozana 1, 000 mili gram calcium ki zaroorat hoti hai jabkay 9 se 18 saal ki Umar ke no umar bachon ko 1, 300 mili gram calcium ki zaroorat hoti hai. calcium ki muqarara miqdaar barqarar karne ke liye fortified gazayn khaani chahiye, jin mein masnoi tor par mukhtalif vitamins ya minerals ka izafah kya jata hai, jaisay kayi’ fruit juices’ mein calcium ka izafah kya jata hai ya dabbay walay doodh mein’ vitamin d’ shaamil kya jata hai .
mahireen ka kehna hai ke derye masnoaat, saaman machhli, gehray harey rang ke pattoun wali sabzion jaisay keel mein calcium mojood hota hai .
