๐Ÿพ ๐š•๐š˜แบก๐š’ ๐š‘๐š˜๐šŠ ๐šš๐šžแบฃ ๐š๐š’ร ๐šž ๐šŒ๐šŠ๐š—๐šก๐š’ ๐š‘ฦก๐š— ๐šŒแบฃ ๐šœแปฏ๐šŠ ๐š‹แบง๐šž, ๐š–แบน ๐š—๐š‘แป› ฤƒ๐š— ๐šŒ๐š‘๐š˜ ๐šŒ๐š˜๐š— ๐šŒ๐šŠ๐š˜ ๐š•แป›๐š—, ๐š”๐š‘แป๐šŽ ๐š–แบก๐š—๐š‘

๐™ฝ๐š‘แปฏ๐š—๐š ๐š•๐š˜แบก๐š’ ๐š‘๐š˜๐šŠ ๐šš๐šžแบฃ ๐šš๐šž๐šŽ๐š— ๐š๐š‘๐šžแป™๐šŒ ๐š—ร ๐šข ๐šŒ๐š‘แปฉ๐šŠ ๐š›แบฅ๐š ๐š—๐š‘๐š’แป๐šž ๐šŸ๐š’๐š๐šŠ๐š–๐š’๐š— ๐šŸร  ๐š”๐š‘๐š˜รก๐š—๐š ๐šŒ๐š‘แบฅ๐š ๐šŒแบง๐š— ๐š๐š‘๐š’แบฟ๐š ๐šŒ๐š‘๐š˜ ๐šœแปฑ ๐š™๐š‘รก๐š ๐š๐š›๐š’แปƒ๐š— ๐šŒแปง๐šŠ ๐šŽ๐š– ๐š‹รฉ ๐š๐š›๐š˜๐š—๐š ๐š‹แปฅ๐š—๐š.

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Canxi lร  mแป™t trong nhแปฏng khoรกng chแบฅt cแปฑc kแปณ quan trแปng ฤ‘แป‘i vแป›i sแปฑ phรกt triแปƒn cแปงa thai nhi. Canxi cแบงn thiแบฟt cho quรก trรฌnh hรฌnh thร nh hแป‡ xฦฐฦกng, rฤƒng khแปe mแบกnh, cลฉng nhฦฐ cรกc cฦก quan khรกc trong cฦก thแปƒ bรฉ.

Ngoร i ra, bแป• sung ฤ‘แปง canxi cลฉng giรบp cฦก thแปƒ mแบน khแปe mแบกnh, thรญch nghi vแป›i nhแปฏng thay ฤ‘แป•i khi mang thai. Tuy nhiรชn, khรกc vแป›i suy nghฤฉ cแปงa nhiแปu ngฦฐแปi rแบฑng muแป‘n bแป• sung canxi thรฌ phแบฃi uแป‘ng sแปฏa bแบงu. Mแบน hoร n toร n cรณ thแปƒ lแบฅy canxi tแปซ nhแปฏng loแบกi hoa quแบฃ sau.

1. Chuแป‘i

Chuแป‘i rแบฅt giร u chแบฅt xฦก, giรบp mแบน bแบงu “ฤ‘แป‘i phรณ” vแป›i cรกc vแบฅn ฤ‘แป vแป tiรชu hรณa trong thai kแปณ. Chuแป‘i cรฒn dแป“i dร o hร m lฦฐแปฃng vitamin C, vitamin B6, axit folic, vร  cรกc khoรกng chแบฅt nhฦฐ: sแบฏt, magie, kali, canxi, kแบฝmโ€ฆ omega-3, omega-6. Mแบน bแบงu ฤƒn chuแป‘i giรบp thai nhi cao lแป›n, cรณ hแป‡ xฦฐฦกng chแบฏc khแปe vร  thรดng minh vฦฐแปฃt trแป™i.

8 loแบกi hoa quแบฃ giร u canxi hฦกn cแบฃ sแปฏa bแบงu, mแบน ฤƒn con cao lแป›n khแปe mแบกnh

2. Sung

Sung giร u cรกc vitamin A, E, C, K vร  cรกc khoรกng chแบฅt nhฦฐ: ฤ‘แป“ng, sแบฏt, kแบฝm, kali, mangan, canxi. Thแบญm chรญ hร m lฦฐแปฃng canxi trong sung cรฒn ฤ‘ฦฐแปฃc ฤ‘รกnh giรก lร  cao hฦกn hแบงu hแบฟt cรกc loแบกi sแปฏa bแบงu hiแป‡n tแบกi. Vรฌ vแบญy mแบน cรฒn chแป gรฌ mร  khรดng ฤƒn ngay loแบกi trรกi cรขy rแบป nhฦฐ cho mร  lแบกi cแปฑc bแป• dฦฐแปกng nร y.

3. Chร  lร  khรด

Cรกc mแบน mang thai nรชn ฤƒn chร  lร  vร o nhแปฏng thรกng cuแป‘i cแปงa thai kแปณ, vรฌ loแบกi trรกi cรขy nร y hแป— trแปฃ rแบฅt nhiแปu canxi. Nแบฟu mแป—i ngร y mแบน ฤƒn 3 trรกi chร  lร , thai nhi sแบฝ ฤ‘ฦฐแปฃc cung cแบฅp khoแบฃng 80 mg canxi. Loแบกi quแบฃ khรด ngแปt ngร o nร y cลฉng lร  mแป™t mรณn ฤƒn vแบทt dแป… ฤƒn mร  lแบกi khรดng hแป gรขy hแบกi cho mแบน bแบงu.

4. Dรขu tรขy

Dรขu tรขy lร  quแบฃ mแปng nฦฐแป›c, nฦฐแป›c chiแบฟm ฤ‘แบฟn hฦกn 90%. Dรขu tรขy cลฉng giร u chแบฅt xฦก, vitamin C, vitamin A, vitamin E vร  K. Dรขu tรขy cลฉng giร u cac bitamin nhรณm B, axit folic, cรกc khoรกng chแบฅt cแบงn thiแบฟt cho sแปฑ phรกt triแปƒn cแปงa thai nhi nhฦฐ: sแบฏt, kแบฝm, kaliโ€ฆ ฤแบทc biแป‡t, trong 100mg dรขu tรขy cรณ tแป›i 16mg canxi.

5. Trรกi cรขy hแป cam, quรฝt

Cam, quรฝt lร  mแป™t trong nhแปฏng loแบกi trรกi cรขy giร u canxi mร  mแบน cรณ thแปƒ bแป• sung cแบฃ trong khi mang thai vร  sau khi sinh nแปŸ. Khรดng chแป‰ cung cแบฅp hร m lฦฐแปฃng lแป›n canxi, loแบกi trรกi cรขy nร y cรฒn giรบp cฦก thแปƒ khแปe khoแบฏn hฦกn vร  tฤƒng sแปฉc ฤ‘แป khรกng.

6. Kiwi

9 loแบกi trรกi cรขy giร u canxi, mแบน ฤƒn nhiแปu cho con cao lแป›n, thรดng minh

Quแบฃ kiwi giร u nฦฐแป›c, dแป“i dร o cรกc vitamin A, C, E, cรกc vitamin nhรณm B, axit folic. Kiwi cรฒn chแปฉa cรกc khoรกng chแบฅt cแบงn thiแบฟt cho cฦก thแปƒ nhฦฐ: mangan, kแบฝm, sแบฏt, ฤ‘แป“ng, kali, magie, ฤ‘แบทc biแป‡t lร  kiwi rแบฅt giร u canxi, trong 100gam kiwi chแปฉa tแป›i 34mg canxi. Mแบน bแบงu nรชn bแป• sung canxi hร ng ngร y bแบฑng viแป‡c nhแบฅm nhรกp mแป™t chรบt kiwi, vแปซa tแป‘t cho hแป‡ tiรชu hรณa, lแบกi tฤƒng cฦฐแปng miแป…n dแป‹ch, chแป‘ng tรกo bรณn, cรฒn cung cแบฅp canxi cho hแป‡ xฦฐฦกng vร  rฤƒng thai nhi chแบฏc khแปe.

7. Lรช

Quแบฃ lรช nhiแปu nฦฐแป›c, giร u chแบฅt xฦก, lรช cลฉng dแป“i dร o cรกc vitamin A, C, E, K, cรกc vitamin nhรณm B, folate, choline vร  cรกc khoรกng chแบฅt: canxi, sแบฏt, kแบฝm, ฤ‘แป“ng, kaliโ€ฆ

8. แป”i

แป”i lร  nguแป“n cung cแบฅp vitamin A, vitamin C, E, chแบฅt xฦก vร  cรกc khoรกng chแบฅt nhฦฐ kali, canxi cแปฑc dแป“i dร o. Mแบน bแบงu ฤƒn แป•i hoแบทc uแป‘ng nฦฐแป›c รฉp แป•i trong thai kแปณ sแบฝ giรบp bแป• sung vitamin C chแป‘ng lแบกi cรกc bแป‡nh nhiแป…m khuแบฉn, แป•i giร u chแบฅt xฦก tแป‘t cho tiรชu hรณa, canxi trong แป•i cรฒn giรบp hแป‡ xฦฐฦกng vร  rฤƒng thai nhi chแบฏc khแปe, trรกnh cรกc bแป‡nh vแป xฦฐฦกng nhฦฐ cรฒi cแปc, thแบฅp lรนn.

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