Cadangan pengambilan kalsium,magnesium dan Vitamin D

Kalau sebelum ni ada bercerita mengenai apa itu kalsium serta kelebihan magnesium dan Vitamin D, maka kali ni nak bagi info berapa banyak yang perlu kita ambil kalsium,magnesium dan Vitamin D untuk pengambilan sehari...Mari kita lihat jadual cadangan daripada Healthlink British Columbia....

Recommended Calcium Intake¹

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Age (Male and Female unless otherwise indicated)

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0-6 months	200 mg/day
7-12 months	260 mg/day
1-3 years	700 mg/day
4-8 years	1000 mg/day
9-18 years	1300 mg/day
19-50 years (female)	1000 mg/day
19-70 years (male)	1000 mg/day
Over 50 years (female)	1200 mg/day
Over 70 years (male)	1200 mg/day

Sumber : Healthlink British Columbia

Recommended Vitamin D Intake¹

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Age (Male and Female)

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0-1 year	400 IU/day
1-70 years	600 IU/day
Over 70 years	800 IU/day

Sumber : Healthlink British Columbia

Food Sources of Vitamin D

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Food

Serving

Vitamin D (IU)

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Milk	1 cup	103
Fortified rice or soy beverage	1 cup	88
Fortified orange juice	1/2 cup	53
Fortified margarine	2 tsp	51
Egg yolk	1	25
Herring, cooked	75 g	162
Trout, cooked	75 g	210
Mackerel, cooked	75 g	81
Salmon, Atlantic, cooked	75 g	246
Salmon, chum, canned	75 g	168
Salmon, pink, canned	75 g	435
Salmon, sockeye, canned	75 g	585
Sardines, Atlantic, canned	75 g	70
Sardines, Pacific, canned	75 g	360
Tuna, canned, light or white	75 g	44
Tuna, yellowfin (albacore, ahi), cooked	75 g	105
Tuna, skipjack, cooked	75 g	381
Tuna, bluefin, cooked	75 g	690

Sumber : Healthlink British Columbia

Food Sources of Calcium

Conversion Table

1 cup = 250 mL 3/4 cup = 175 mL 1/2 cup = 125 mL 1/4 cup = 60 mL

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Dairy Foods	Serving	calcium (mg)
Milk, whole, 2%, 1% skim	1 cup	291-324
Milk, evaporated	1/2 cup	367
Buttermilk	1 cup	300-370
Kefir	1 cup	267
Cheese, hard	50 g	370 (average)*
Processed cheese spread	4 Tbsp	348
Cheese, processed slices	50 g	276
Cottage cheese, 1 or 2%	1 cup	156
Cottage cheese, <0.1%	1 cup	51
Pudding or custard made with milk	1/2 cup	150
Yogurt, plain	3/4 cup	290 (average)*
Yogurt, fruit bottom	3/4 cup	233 (average)*
Frozen yogurt, soft serve	1/2 cup	110
Ice cream	1/2 cup	97
*calcium content varies, check label
Beans and Bean Products	Serving	calcium (mg)
Tofu, medium firm or firm, made with calcium sulphate	150 g	347
Tofu, firm or extra firm, made with calcium sulphate and magnesium chloride	150 g	234
White beans	3/4 cup	119
Navy beans	3/4 cup	93
Black turtle beans	3/4 cup	75
Pinto beans, chickpeas	3/4 cup	58
Nuts and Seeds	Serving	calcium (mg)
Tahini (sesame seed butter)	2 Tbsp	130
Almonds, dry roast	1/4 cup	93
Almond butter	2 Tbsp	88
Sesame seed kernels, dried	1/4 cup	50
Meats, Fish, and Poultry	Serving	calcium (mg)
Sardines, Atlantic, canned with bones	75 g	286
Sardines, Pacific, canned with bones	75 g	180
Salmon, canned with bones	75 g	208
Grains	Serving	calcium (mg)
Bannock	1 med (37g)	84
Oats, instant, regular, no sugar added	1 pouch	82
Non Dairy Drinks	Serving	calcium (mg)
Fortified rice or soy beverage	1 cup	319**
Orange juice fortified with calcium and vitamin D	1/2 cup	185
Regular soy beverage	1 cup	98

**added calcium sometimes settles at the bottom of the container; shake well before drinking

Vegetables (all measures for cooked vegetables)	Serving	calcium (mg)
Turnip greens	1/2 cup	104
Chinese cabbage/bok choy	1/2 cup	84
Okra	1/2 cup	65
Mustard greens	1/2 cup	55
Kale	1/2 cup	49
Chinese broccoli/gai lan	1/2 cup	46
Broccoli	1/2 cup	33
Fruit	Serving	calcium (mg)
Orange	1 med	52
Other	Serving	calcium (mg)
Blackstrap molasses	1 Tbsp	179
Asian Foods	Serving	calcium (mg)
Dried fish, smelt	35 g	560
Daylily flower	100g	301
Tempeh, cooked	100g	96
Fat choy (black moss), dried	10g	88-122
Soy bean curd slab, semisoft	100 g	308
Soybean milk film, stick shape	100g	77
Seaweed, Wakame, raw	1/2 cup	63
Seaweed, dry (agar)	1/2 cup	50

Sumber : Healthlink British Columbia

Kalau ikutkan memang lecehla nak mengira berapa banyak kalsium,magnesium dengan vitamin D yang diperlukan untuk sekali makan, tapi jika makan Shaklee Ostematrix memang dah lengkap dengan pecahan kalsium,magnesium yang sesuai untuk pengambilan sehari. 

Shaklee OsteMatrix membekalkan:

- 1,000 mg (100% DV) unsur kalsium daripada sumber-sumber yang mempunyai tahap kepekatan yang tinggi dan mudah diserap dari alam semula jadi

- 400 mg (100% DV) magnesium untuk membantu menggabungkan kalsium ke dalam tulang serta menguatkannya

- 400 IU (100% DV) vitamin D untuk merangsang penyerapan kalsium

Cara memakannya:

Makan 4 biji setiap hari - 2 biji selepas makan malam dan 2 biji sebelum tidur...kalau terlupa makan selepas makan malam boleh makan terus 4 biji sebelum tidur....kenapa pulak makan sebelum tidur...boleh baca ye kat sini....

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* Produk ini tidak bertujuan untuk mendiagnos, merawat, menyembuh atau mencegah sebarang jenis penyakit