|
RDA |
Za sto je potreban kod djeteta |
Hrana koja ga sadrži |
Izvor i kolicina |
|
|
|
|
|
| Proteini |
60 g |
|
Meso, riba, piletina, jaja, mlijeko/mliječni proizvodi, proizvodi od soje (npr. tofu), ostale leguminoze |
|
| Kalcij |
1.200 mg |
Grows strong bones and teeth, healthy nerves, heart, and muscles; develops heart rhythm and blood clotting. |
Mlijeko i mliječni proizvodi; sardine i pastrva s kostima; lisnati kelj, senf i zelena repa |
8 oz. skim milk: 301 mg,
8 oz. calcium-fortified orange juice: 300 mg,
1 oz. mozzarella cheese: 222 mg,
2 corn tortillas: 92 mg |
| Fosfor |
1.200 mg |
Builds strong bones; develops blood clotting, kidney function, and normal heart rhythm. |
Meso, mlijeko i mliječni proizvodi, piletina, riba, cjelovite žitarice, leguminoze |
3 oz. canned salmon (with bones): 251 mg,
1 cup nonfat milk: 247 mg,
1/2 cup cooked black beans: 241 mg,
3 oz. lean beef patty: 189 mg |
| Magnezij |
320 mg |
Helps build strong bones and teeth; regulates insulin and blood sugar levels; builds and repairs tissue. |
Leguminoze, cjelovite žitarice, mlijeko/mliječni proizvodi, meso, zeleno povrće |
1 oz. dried pumpkin seeds: 152 mg,
3 oz. halibut: 90 mg, 1 cup spinach pasta: 87 mg |
| Zeljezo |
30 mg |
Makes red blood cells; supplies oxygen to cells for energy and growth; builds bones, cartilage, and other connective tissue. |
Crveno meso, jetra, brokule, suhi grah i grašak, obogaćene žitarice, sok od šljiva |
1 cup iron-fortified cereal: 24 mg,
1/2 cup cooked lentils: 3.3 mg,
1/2 cup boiled spinach: 3.2 mg,
3 oz. beef tenderloin: 3 mg |
| Cink |
15 mg |
Aids cell growth; crucial for DNA production. |
Meso, jetra, oštrige i ostali plodovi, mlijeko i mliječni proizvodi, cjelovite žitarice |
3 oz. Alaskan king crab: 6.5 mg,
1/2 cup firm tofu: 2 mg;
1 cup fruit-flavored yogurt: 1.8 mg |
| Jod |
175 mcg |
Regulates metabolism; helps nervous system develop. |
Morski plodovi, jodirana sol |
3 oz. cod: 99 mcg,
1 cup low-fat yogurt: 87 mcg,
1 tbsp wakame (sea vegetable): 82 mcg,
1/4 tsp iodized salt: 67 to 100 mcg,
1 baked potato with skin: 60 mcg |
| Selen |
65 mcg |
|
Riba, meso, kruh, cjelovite žitarice |
|
| Vitamin A |
800 mcg |
Important for cell growth, eye development, healthy skin and mucous membranes, infection resistance, bone growth, and fat metabolism. |
Zeleno, lisnato povrće, tamnožuto povrće (npr. slatki krumpir, mrkva), punomasno mlijeko i mliječni proizvodi, jetra |
1 baked sweet potato: 1,096 mcg RAE,
1/2 cup boiled spinach: 573 mcg RAE;
1 raw carrot: 509 mcg RAE |
| Vitamin D |
10 mcg |
Helps build bones and teeth. |
Obogaćeno mlijeko, ulja riblje jetre, sunčanje (apsorpcija kroz kožu) |
3 oz. salmon: 8 mcg; 1 cup milk: 2 mcg |
| Vitamin E |
10 mg |
|
Biljna ulja, cjelovite žitarice, pšenične klice, zeleno, lisnato povrće |
|
| Vitamin C |
70 mg |
Essential for tissue repair and the production of collagen (a component of cartilage, tendons, bones, and skin). |
Agrumi (npr. grejp, naranča, limun), jagode, brokule, rajčice |
8 oz. orange juice: 124 mg,
1/2 cup boiled broccoli: 51 mg,
1/2 cup strawberries: 49 mg,
1/2 cup cantaloupe: 29 mg |
| Vitamin K |
65 mcg |
|
Zeleno, lisnato povrće, jetra, žumanjak jajeta |
|
| Tiamin (B1) |
1,5 mg |
Converts carbohydrates into energy; essential for brain development; aids heart and nervous system growth. |
Cjelovite i obogaćene žitarice i kruh, riba, svinjetina, piletina, krto meso, jetra, mlijeko i mliječni proizvodi, grašak |
1/2 cup oats: 0.6 mg, 3 oz. pork tenderloin: 0.8 mg,
1 cup enriched spinach noodles: 0.4 mg,
1/2 cup cooked split peas: 0.2 mg |
| Riboflavin (B2) |
1,6 mg |
Promotes growth, good vision, and healthy skin; essential for baby's bone, muscle, and nerve development. |
Mlijeko, cjelovite i obogaćene žitarice i kruh, riba, jetra, zeleno, lisnato povrće |
1 cup nonfat yogurt: 0.5 mg,
3 oz. skinless duck: 0.4 mg,
1/2 cup cooked mushrooms: 0.2 mg,
1/2 cup part-skim ricotta cheese: 0.2 mg |
| Niacin |
17 mg |
|
Cjelovite ili obogaćene žitarice, meso, jetra, piletina, riba |
|
| Vitamin B6 |
2,2 mg |
Aids metabolism of protein, fats, and carbohydrates; helps form new red blood cells and develop the brain and nervous system. |
Govedina, goveđa jetra, svinjetina, riba, cjelovite žitarice, banane, grah, orasi (piridoksin) |
1 banana: 0.7 mg,
1 baked potato: 0.7 mg,
1/2 cup canned chickpeas: 0.6 mg,
3 oz. chicken breast: 0.5 mg |
| Folna kiselina |
0,4 mg |
Helps prevent neural tube defects; may reduce risk of other birth defects; critical for DNA production (building block of cells). |
Špinat, zelje, cikla, mladice prokula, grah, leća, slanutak, zeleni grašak, šumsko voće, naranče, jetra |
1/2 cup lentils: 179 mcg,
1/2 cup fortified cereal: 133 mcg,
4 steamed or boiled asparagus spears: 81 mcg |
| Vitamin B12 |
2,2 mcg |
|
Mlijeko i mliječni proizvodi, jaja, jetra, meso, riba, piletina |
|
| Kalij |
4700 mg |
Helps maintain fluid and electrolyte balance; aids muscle contractions, energy metabolism, and nerve function. |
|
1 baked potato: 844 mg,
8 oz. prune juice: 706 mg,
1/2 cup cooked lima beans: 484 mg,
1/4 cup dried[SB1] apricots: 378 mg |
| Krom |
30 mcg |
Promotes the building of protein in your baby's growing tissues; regulates blood sugar levels. |
|
1 tbsp. peanut butter: 41 mcg,
3 oz. broiled skinless chicken: 22 mcg,
1 apple: 15 mcg |
mim prvotno napisa
Odgovori s citatom