Increase in height and development. Grandma likes to compare her grandson to her neighbors and thinks her grandson is too short and feeds calcium tablets. Hong Kong’s mother is worried: watching too much football on the Internet is not good for her.

Parents certainly hope their children will grow up quickly, but indiscriminate calcium supplementation can outweigh the gains. A mother from Hong Kong posted on the internet a few days ago, accusing her grandmother of believing that her granddaughter who was still in elementary school was too short because she liked to confront her neighbors, so she bought some calcium tablets to feed her granddaughter herself. that made her feel helpless.


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Some Hong Kong mothers recently posted in the Hong Kong discussion forum with “Grandmother thinks that the baby is short, so she feeds the baby with calcium tabletsThe title refers to the daughter’s height relative to peers. Although she thinks her daughter’s height is okay, the grandmother likes to compare with others, referring to the neighbor’s daughter who is the same age, “but she is much taller. . “

One day, after chatting with the neighbors, my grandmother bought many soccer pills and went home. At first, the Hong Kong mother thought her grandmother wanted to integrate football, but she bought it for her daughter. She said that her daughter in elementary school is still young, so she doesn’t need to worry about her height. Plus, she saw on the Internet that excessive calcium intake is also harmful and usually consumes calcium from food, so she worries that her. your daughter’s calcium tablets may be harmful to her health. She also pointed out that her grandmother adored her daughter, which caused her daughter to have a severe partial eclipse problem.

“Children are usually partial eclipse grandmothers and cannot force them to eat. When children have partial eclipse problems, the partial eclipse problem is serious. If they don’t get enough calcium, it’s because of grandma’s favor. Zha Zhong wants to buy a lot of calcium tablets at home, but I don’t know. Good food for the little ones … “

As soon as the post came out, many netizens pointed out that excessive calcium absorption would be harmful to health, and some even pointed out that it would affect liver and kidney function. In addition, some netizens also reminded Hong Kong mothers to pay attention to the amount of calcium tablets and not to indiscriminately make their daughters eat them:

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Recommended daily intake of calcium

According to information from the Department of Health, the recommended daily intake of calcium for children of different ages varies. Relevant recommendations are as follows:

4-6 years: 800 mg / day

7-10 years: 1,000 mg / day

11-13 years: 1,200 mg / day

14-17 years: 1,000 mg / day

For children, adequate calcium intake is one of the important elements in promoting development and height. In fact, calcium has the highest content of all minerals in the human body: most of it is stored in the bones and teeth (bone calcium) and the rest in the blood (blood calcium). Although the proportion of calcium in the blood is small, it helps blood clotting and muscle contraction of the body. Therefore, the human body needs to maintain a certain level of calcium in the blood. If the calcium deficiency continues, there is the possibility of suffering from hypocalcemia, which affects the blood clotting and contraction of the heart muscle. , and bone calcium will also be extracted into the blood to maintain the calcium level in the blood. As a result, bones lose too much calcium and become loose and brittle and break easily.

Kiki, a registered dietician with the Hong Kong Community Dietitian Association, said in an interview with The Sky News that in order to promote children’s height, adequate calcium intake is a must. Among these, children should consume at least two servings of milk or substitutes per day, such as high-calcium milk, calcium-fortified soy milk, calcium-fortified plant milk, cheese or yogurt. At the same time, you should also eat more calcium-rich foods, such as spinach and tofu:

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  • 1 serving of milk and substitutes is equal to:
  • 1 cup (240ml) of low-fat milk / high-calcium plant milk such as oat milk, almond milk, etc.
  • 2 slices of low-fat cheese
  • 1 small box (150 g) of low-fat white cheese

Other calcium-rich foods:

  • High-Calcium Vegetables (Kale, Choy Sum, Okra, Edamame, Chinese Cabbage, Broccoli, Spinach): About 100-200 mg of calcium per bowl
  • 3 pieces of flat tofu and dried tofu: about 200-300 mg of calcium per serving
  • Two tablespoons (about 20 grams) of dried shrimp – about 100 mg of calcium per serving
  • Two tablespoons (about 20 grams) of dried minnows – about 100 mg of calcium per serving
  • One tablespoon of black / white sesame seeds – about 50-100 mg of calcium per serving
  • Two tablespoons of almonds – about 50-100 mg of calcium per serving
  • One tablespoon of chia seeds: around 50-100 mg of calcium per serving

Excessive calcium intake is bad for your health

However, getting too much calcium can also be dangerous. In a previous interview, Dr. Wong Wan-chi, a lecturer in the Department of Applied Sciences of the Hong Kong Institute of Vocational Education (Kwai Chung) and a British dietitian, pointed out that people between the ages of 7 and 18 are not they should consume more than about 2,000 mg of calcium per day and about 2,500 mg for adults. However, the dosage of calcium tablets on the market is mostly between 500 and 1,000 mg per tablet. If you eat two tablets a day, along with your daily diet, it is easy to exceed the standard. Dr. Huang said: “In the long term, excessive calcium intake can affect the absorption of iron and zinc. The joints also begin to accumulate calcium. Also, as too much calcium is excreted in the urine, there is a possibility kidney stones to form. “

Dr. Huang suggested that if you are concerned about insufficient calcium intake, it is best to first consider improving your eating habits instead of relying on supplements. you should consult a doctor or nutritionist first. See how to correct the problem, don’t buy supplements yourself.

Insufficient intake of vitamin D causes rickets

In addition to calcium intake, Kiki pointed out that getting enough vitamin D is also very important, because vitamin D helps intestinal calcium absorption, maintains normal blood calcium and phosphorus levels, and strengthens bones. Conversely, if the child grows up with a long-term vitamin D deficiency, it can lead to rickets, the bones will not calcify normally and become soft, deformed and prone to fractures, and the patient will also experience growth retardation and low calcium levels. in the blood.Your baby can get vitamin D:

Dietary intake:

  • Fatty fish: salmon, mackerel, sardine, etc.
  • Foods containing vitamin D: milk, liver, egg yolks, mushrooms, etc.

Exposure to sunlight:

  • Let 5 to 15 minutes of sunlight reach your face, arms, and hands two to three times a week. People with darker skin may need longer sun exposure. In winter, the sun is milder and the skin also needs to be irradiated for longer;
  • At the same time, you can also perform bone rebuilding exercises in the sun outdoors to promote skin vitamin D synthesis and promote calcium absorption.It is recommended to perform bone rebuilding exercises 3 times a week, 1 hour each time, to strengthen bone density and related exercises are best This includes movements such as running and jumping.

Is it okay for children to increase their meals to 3 meals a day?

Kiki has also specially designed the following high calcium menu as a parent’s reference.Food on the menu can help kids grow healthier and grow taller:

  • Breakfast: 1 cup high-calcium, low-sugar soy milk + 1 salmon rice ball + 1 hard-boiled egg (with egg yolk)
  • Lunch: 1 teriyaki mackerel bento + 1 bowl of edamame
  • Afternoon tea: 1 cup of low-fat cheese (150g) + 1 bowl of blueberries
  • Dinner: 1 bowl of rice + fried spiced dried bean curd with broccoli + fried cabbage with minced shrimp and meat

The high-calcium, low-sugar soy milk and low-fat cheese on the menu are the recommended daily “milk or substitute” for children; edamame, broccoli, spiced dried bean curd, dried shrimp, and kale are foods high in calcium; salmon rice balls, eggs and mackerel are rich in vitamin D.

In addition to providing sufficient calcium, Kiki pointed out that it also meets children’s needs for balanced nutritional intake of the five main types of foods and servings recommended by the Hong Kong Healthy Eating Guidelines, which is beneficial for children’s growth. disease, long-term disease prevention and health maintenance. Salmon and mackerel on the menu also contain omega 3, and eating foods containing omega 3 two or three times a week can also help protect heart health.

3 types of food to avoid excessive

Regarding the following foods, Kiki says you should avoid overdose in developing children, as there is a possibility that they can hinder their body’s absorption or increase calcium loss:

  • excess meat
  • Diet rich in sodium (salt) such as processed meat, salted eggs, instant noodles, or soy sauce
  • Avoid drinking large amounts of caffeinated beverages such as strong tea or coffee

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