Food Sources of Calcium and Vitamin D - Punjabi HealthLink BC File by muq18838

VIEWS: 44 PAGES: 2

									                                                                                                                      Punjabi - Number 68e
                                                                                                               Nutrition Series - June 2007

                               kYlSIAm Aqy ivtwimn fI dy Bojn sroq
                                  Food Sources of Calcium and Vitamin D
kYlSIAm Aqy ivtwimn fI kI hY?                                             ikhVy BojnW ‘c ivtwimn fI huMdw hY?
kYlSIAm keI Kixj pdwrQW ‘coN iek hY ijhVy quhwnUM                         ivtwimn fI dy kyvl kuJ ku hI sroq hn[
ishqmMd rihx leI loVINdy hn[ qkVIAW, ishqmMd h`fIAW                       ivtwimn fI dy cMgy sroq hn ivtwimn nwl qkVy kIqy Bojn
Aqy dMdW leI kYlSIAm bhuq mh`qvpUrn hY[ ieh p`iTAW                        Aqy bYvryj ijvyN du`D, soieAw firMk Aqy mwrjrIn[ ienHW
Aqy nwVIAW nUM shI qrIky nwl kMm krn ‘c vI mdd krdI                       BojnW au~prly lyblW nUM vyK lau[ m`CI, klyjI Aqy AWfy dI
hY[ ies qoN ielwvw, kYlSIAm quhwfw Bwr Aqy bl`f pRYSr                     zrdI hI kyvl Aijhy Bojn hn ijMnHW ‘c kudrqI ivtwimn fI
shI r`Kx ‘c vI shweI ho skdI hY Aqy kOln kYNsr nUM rokx                   huMdw hY[
‘c rol Adw krdI hY[ ivtwimn fI quhwfI kYlSIAm nUM
jIrn qy vrqx ‘c mdd krdw hY Aqy ishq sbMDI ies dy                         jykr qusIN cMgy ivtwimn fI vwly Bojn Awm nhIN Kwdy qW qusIN
hor vI Pwiedy huMdy hn[                                                   ivtwimn fI splImYNt lYx bwry ivcwr krnW cwh skdy ho[
                                                                          bhuqy mltIpl ivtwimn splImYNtW ‘c ivtwimn fI mOzUd huMdw
ikMny kYlSIAm Aqy ivtwimn fI dI mYnUM loV hY?                             hY[ 1 swl qoN G`t aumr dy CwqI dw du`D cuMGx vwly bwlW nUM
                                                                          iksy splImYNt qoN 400 AweI XU ivtwimn fI dI hr roz loV
kYlSIAm Kwx dI isPwrS kIqI geI mwqrw 1
                                                                          huMdI hY[ 50 swlW qoN au~pr dI aumr vwly lokW nUM vwDU
aumr (purS Aqy iesqrI)
                                                                          ivtwimn fI dI loV huMdI hY Aqy aunHW nUM iksy splImYNt qoN
0-6 mhIny                                 210 im g/idn
                                                                          400 AweI XU hr roz lYxw cwhIdw hY[
7-12 mhIny                                270 im g/idn
1-3 swl                                   500 im g/idn                    ivtwimn fI dy Bojn sroq
4-8 swl                                   800 im g/idn
                                                                          Bojn                                            KurwkW       ivtwimn fI
9-19 swl                                  1300 im g/idn
                                                                                                                                         (AweI XU)
19-50 swl                                 1000 im g/idn
                                                                          du`D                                           1 k`p             100
50 swl qoN v`D                            1200 im g/idn
                                                                          qkVy kIqy cOl jW soieAw bYvryj                 1 k`p             80
                                                                          qkVw kIqw sMqry dw jUs                         1/2 k`p           45
ivtwimn fI Kwx dI isPwrS kIqI geI mwqrw 1                                 qkVI kIqI mwrjrIn                              2 Cotw cmcw       51
aumr (purS Aqy iesqrI)                                                    Awfy dI zrdI                                   1                 25
                                                                          hY~irMg jW trwaUt, irMnHI                      75 g              156
0-1 swl                                   400 AweI   XU/ idn
                                                                          mYkyrY~l irMnHI                                75 g              80
1-50 swl                                  200 AweI   XU/ idn
                                                                          sYmn, AYtlWitk, irMnHI                         75 g              225
51-70 swl                                 400 AweI   XU idn
                                                                          sYmn, kYn vwlI jW irMnHI *                     75 g              608
70 swl qoN v`D                            600 AweI   XU/idn
                                                                          swrfIn, AYtlWitk, kYn vwlI 75 g                70
1                                                                         swrfIn, pYsyiPk, kYn vwlI                      75 g              360
  EstIEpROiss vwly lokW nUM vDyry kYlSIAm Aqy ivtwimn fI dI loV ho skdI
hY[ Awpxy fwktr koloN pu`C lau[                                           tUnw, kYn vwlI, hlkI jW ic`tI                  75 g              41
                                                                          tUnw, kYn vwlI, XYloiPn
ikhVy BojnW ‘c kYlSIAm imldI hY?                                           (AYlbwkor, AwhI )                             75 g              105
                                                                          tUnw, sik`pjYk, irMnHI                         75 g              381
Awpxy bwl dIAW kYlSIAm dIAW loVW pUrIAW krn vwsqy                         tUnw, bilaUiPn, irMnHI                         75 g              690
CwqI dw du`D cuMGwauxw sB qoN cMgw qrIkw hY[ ijhVy bwlW nUM
CwqI dw du`D nhIN cuMGwieAw jw skdw, aunHW leI bwl PwrmUlw                * icnu`k, koho, hMpbYk (ipMk), sOkeI Swml hn

kYlSIAm muh`eIAw krdw hY[
                                                                          iPr kI hovygw jy mYN fyArI Bojn nw KwvW?
fyArI BojnW, Kws krky du`D, dhIN Aqy pnIr ‘c bhuq                         hr roz hyTW id`qI geI kYlSIAm dy Bojn sroqW dI sUcI ivcoN
kYlSIAm huMdw hY[ hor cMgy sroq hn kYlSIAm-Xukq sMqry                     v`K v`K qrHW dy Bojn Kwx leI cuxo[ AwpxIAW coxw dI XojnW
dw jUs, cOlW dy bYvryj Aqy soieAw bYvryj[ vDyry jwxkwrI                   iDAwn nwl bxwau[ jykr kYlSIAm qy ivtwimn
leI hyTW kYlSIAm dy Bojn sroq vyKo[
                                                                          fI dI isPwrS kIqI geI mwqrw BojnW ‘coN pRwpq krnI quhwnUM
                                                                          AOKI l`gy qW Bojn sroqW Aqy splImYNtW nUM imlw ky lYx dI
                                                                          isPwrS kIqI jWdI hY[
kYlSIAm dy Bojn sroq
   fyArI Bojn                                        Kurwk         kYlSIAm       nwn-fyArI firMk                            Kurwk        kYlSIAm
                                                                   (im g)                                                                (im g)

   du`D, vDweI kYlSIAm vwlw                          1 k`p         430           qkVy kIqy cOl, soieAw bYvryj               1 k`p        319**
   du`D, hol,2%, 1%, sik`m                           1 k`p         300           kYlSIAm qy ivtwimn fI vDwieAw
   du`D, vwSpIikRq                                   1/2 k`p       367             sMqry dw jUs                             1/2 k`p      165
   pnIr, sKq                                         50 g          360 (AOsq)*   Awm soieAw bYvryj                          1 k`p        110
   pRwsY~s pnIr sprY~f                               4 v`fy cmcy   348           ** vDweI geI kYlSIAm keI vwr hyTW bYT jWdI hY, pIx qoN pihlW cMgI
   pnIr, pRwsY~s kIqy slweIs                         50 g          276           qrHW ihlwau
   kwtyj pnIr, 1 jW 2%                               2 k`p         310
                                                                                 sbzIAW (swrI imxqI irMnHIAW sbzIAW leI)
   kwtyj pnIr 0.1%                                   2 k`p         156
   dhIN, swdw                                        3/4 k`p       290 (AOsq)*   hry goNglU                                 1/2 k`p      104
   dhIN, Pl imly vwlw                                3/4 k`p       233 (AOsq)*   cInI bMd goBI/bok cOey                     1/2 k`p      84
   jMimAW dhIN, nrm                                  1 k`p         218           iBMfI, jmweI                               1/2 k`p      65
   AweIs krIm                                        1 k`p         194           hrI sroN                                   1/2 k`p      55
                                                                                 kyl                                        1/2 k`p      49
   * kYlSIAm dI mwqrw v`K v`K hY, lybl cY~k kr lau                               cInI brOklI (gai lan)                      1/2 k`p      46
   bIn Aqy bInW dy bxy pRwfkt                                                    rUtwbwgw                                   1/2 k`p      43
                                                                                 brOklI                                     1/2 k`p      33
   kYlSIAm slPyt sihq bixAW twPU,
     drimAwnW sKq jW sKq                             150 g         347           Pl
   kYlSIAm slPyt qy mYgnISIAm                                                    sMqry                                      1 drimAwnW 52
     klorweIf sihq bixAW twPU, sKq                   150 g         234
   ic`ty bIn                                         3/4 k`p       119           hor
   nyvI bIn                                          3/4 k`p       93            BUrI KMf                                   1 k`p       198
   blYk trtl bIn                                     3/4 k`p       75            blYkstRYp sIrw                             1 v`fw cmcy 179
   ipMto bIn, ic`ty Coly                             3/4 k`p       58            Awm sIrw                                   1 v`fw cmcy 44
   igrIAW Aqy bIj                                                                eySIAn Bojn
   thInI (iqlW dw m`Kx)                              2 v`fy cmcy   130           su`kI m`CI, smYlt                          35 g         560
   bdwm, su`ky Bu`jy                                 1/4 k`p       93            soieAwbIn dhIN dI slYb, ArD nrm            100 g        308
   bdwmW dw m`Kx                                     2 v`fy cmcy   88            fyAil`lI dy Pu`l                           100 g        303
   iqlW dy dwxy, su`ky                               1/4 k`p       50            smuMdrI Kiry, qwzy                         100 g        285
                                                                                 soieAwbIn imlk iPlm, sotI ijhI             100 g        77
   mIt, m`CI Aqy poltrI
                                                                                 SIAvIf, vwkwmI, k`cy,                      1/2 k`p      63
   swrfIn, AYtlWitk, kYn vwlI h`fIAW sihq            75 g          286           sIAvIf, su`ky (agar)                       1/2 k`p      50
   swrfIn,pYsyiPk, kYn vwlI h`fIAW sihq              75 g          180           PYt-cOey, su`ky                            1/4 k`p      50
   sYmn, kYn vwlI h`fIAW sihq                        75 g          208           soieAwbIn imlk iPlm, su`kI                 100 g        48
   Anwj                                                                          aublIAW h`fIAW dw sUp                      1/2 k`p      nW mwqr

   bYnok                                             1 drimAwnW 84
   Et, Jt bxn vwly, Awm,KMf rihq                     1 ilPwPw   165




vDyry jwxkwrI leI hyT ilKIAW HealthLink BC Files
(hY~lQilMk bI.sI. &weIlW) vyKo
#69c b`cy dy pihly Kwxy                                                            bI.sI. hYlQPweIl dy hor iviSAW bwry jwxn leI
#68k bwlgW leI ivtwimn Aqy Kixj splImYNt[                                          www.HealthLinkBC.ca/healthfiles/index.stm
                                                                                   vyKo jW AwpxI sQwnk jnqk ishq XUint ivKy
   Kurwk sbMDI hor jwxkwrI lYx leI 8-1-1 ‘qy &on krky                              jwE[
          rijstrf fwietISIAn nwl g`l kro[
                                                                                   gYr-hMgwmI ishq jwxkwrI Aqy bI.sI. ivclIAW
                                                                                   syvwvW leI www.HealthLinkBC.ca ’qy kil`k
                                                                                   kro jW 8-1-1 ’qy Pon kro[

                                                                                   boLy Aqy au~cw suxn vwLy mdd leI bI.sI. iv`c
                                                                                   7-1-1 ’qy Pon kr skdy hn[

                                                                                   mMgy jwx ’qy 130 qoN v`D bolIAW iv`c Anuvwd
                                                                                   dIAW syvwvW auplbD hn[

								
To top