{"id":4231,"date":"2017-04-26T20:35:56","date_gmt":"2017-04-26T20:35:56","guid":{"rendered":"http:\/\/www.hancockregionalhospital.org\/?p=4231"},"modified":"2017-04-26T20:35:56","modified_gmt":"2017-04-26T20:35:56","slug":"beyond-dairy-great-foods-calcium","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/fr\/2017\/04\/beyond-dairy-great-foods-calcium\/","title":{"rendered":"Au-del\u00e0 des produits laitiers\u00a0: d&#039;autres excellents aliments pour le calcium"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress- core-\"><span style=\"font-weight: 400;\">Calcium. Gr\u00e2ce aux cours de sant\u00e9 au premier cycle du secondaire, aux ann\u00e9es de publicit\u00e9 du conseil laitier, et peut-\u00eatre m\u00eame \u00e0 \u00e7a <\/span><strong><a href=\"https:\/\/www.youtube.com\/watch?v=ICwLlrQKVcg\" target=\"_blank\" rel=\"noopener noreferrer\">Vid\u00e9o de Schoolhouse Rock<\/a><\/strong><span style=\"font-weight: 400;\"> avec les squelettes dansants en chapeaux de canotier, vous savez probablement \u00e0 quel point le calcium est important, surtout pour les femmes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What you might not know is why calcium is so important, or that you don&#8217;t have to eat a lot of dairy (or even any) to get it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Poursuivez votre lecture pour d\u00e9couvrir les bienfaits du calcium, pourquoi obtenir du calcium de votre alimentation plut\u00f4t que de compter sur des suppl\u00e9ments, et d&#039;autres informations sur ce min\u00e9ral important et son r\u00f4le essentiel dans votre corps.<\/span><\/p>\n<h2><b>Les bienfaits du calcium<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Bien que son r\u00f4le principal soit celui de construire des os et des dents solides, <\/span><strong><a href=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/calcium-supplements\/art-20047097\" target=\"_blank\" rel=\"noopener noreferrer\">le calcium est essentiel<\/a><\/strong><span style=\"font-weight: 400;\"> au bon fonctionnement de vos muscles, de vos nerfs et de votre c\u0153ur. Sans suffisamment de calcium, les enfants risquent de ne pas atteindre leur pleine taille et les adultes risquent de souffrir d\u2019ost\u00e9oporose, une maladie caract\u00e9ris\u00e9e par des os poreux et cassants.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calcium may even play a role in preventing cancer, diabetes, and high blood pressure. Though the jury&#8217;s still out on those benefits, getting the right amount of calcium certainly can&#8217;t hurt.<\/span><\/p>\n<h2><b>R\u00e9gime versus suppl\u00e9ments<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Avant de parler des suppl\u00e9ments de calcium et des sources alimentaires, nous devons mentionner qu&#039;il peut y avoir certains risques associ\u00e9s \u00e0 la prise de calcium. <\/span><i><span style=\"font-weight: 400;\">trop<\/span><\/i><span style=\"font-weight: 400;\"> calcium. Cela n\u2019arrive presque jamais lorsque l\u2019alimentation est votre principale ou unique source de calcium, ce qui est une des raisons pour lesquelles vous devriez essayer d\u2019obtenir votre calcium principalement \u00e0 partir de votre alimentation. L\u2019autre raison d\u2019\u00e9viter les suppl\u00e9ments de calcium est qu\u2019ils peuvent entra\u00eener des effets secondaires (tels que la constipation et les ballonnements) que vous voudrez peut-\u00eatre \u00e9viter.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Les suppl\u00e9ments de calcium sont toujours recommand\u00e9s \u00e0 ceux qui ne consomment pas suffisamment de calcium par leur alimentation ou \u00e0 ceux dont les besoins en calcium sont plus \u00e9lev\u00e9s. Toi <\/span><strong><a href=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/calcium-supplements\/art-20047097?pg=2\" target=\"_blank\" rel=\"noopener noreferrer\">peut avoir besoin d&#039;un suppl\u00e9ment de calcium<\/a><\/strong><span style=\"font-weight: 400;\"> si tu:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Suivre un r\u00e9gime v\u00e9g\u00e9talien<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mangez beaucoup de prot\u00e9ines ou de sodium, ce qui peut amener votre corps \u00e0 excr\u00e9ter davantage de calcium<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Souffrez d&#039;ost\u00e9oporose<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Obtenez un traitement \u00e0 long terme avec des corticost\u00e9ro\u00efdes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">souffrez d&#039;une maladie intestinale ou digestive, telle qu&#039;une maladie inflammatoire de l&#039;intestin ou la maladie coeliaque, qui diminue votre capacit\u00e9 \u00e0 absorber le calcium<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00cates-vous intol\u00e9rant au lactose et limitez-vous votre consommation de lait et de produits laitiers<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pour la plupart d\u2019entre nous, et en particulier les femmes, une dose modeste de calcium sous forme d\u2019une prise par jour ou d\u2019une multivitamine ne vous mettra pas au-dessus. Mais consultez votre m\u00e9decin si vous pensez que vous risquez d\u2019en consommer trop.<\/span><\/p>\n<h2><b>Le calcium au-del\u00e0 des produits laitiers<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">For the many of us who are cutting out dairy, getting enough calcium is perhaps the chief concern. Fortunately, there are lots of other <\/span><strong><a href=\"https:\/\/authoritynutrition.com\/15-calcium-rich-foods\/\" target=\"_blank\" rel=\"noopener noreferrer\">delicious, healthy ways<\/a><\/strong><span style=\"font-weight: 400;\"> you can get your calcium.<\/span><\/p>\n<h3><b>Graines<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Les graines sont des dynamos nutritives ultra-compactes. Certains d\u2019entre eux sont riches en calcium, notamment les graines de pavot, de s\u00e9same, de c\u00e9leri et de chia. Les graines fournissent \u00e9galement des prot\u00e9ines et des graisses saines. Les graines de chia, par exemple, sont une excellente source v\u00e9g\u00e9tale d\u2019acides gras om\u00e9ga-3. Une seule cuill\u00e8re \u00e0 soupe de graines de s\u00e9same contient 9 % de votre apport quotidien recommand\u00e9 en calcium. Il contient \u00e9galement du cuivre, du fer et du mangan\u00e8se.<\/span><\/p>\n<h3><b>Sardines or canned salmon<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Les sardines et le saumon en conserve sont riches en calcium, gr\u00e2ce \u00e0 leurs ar\u00eates comestibles. Une bo\u00eete de 3,75 onces de sardines fournit 35 pour cent de votre apport quotidien recommand\u00e9 en calcium. Trois onces de saumon en conserve avec ar\u00eates en contiennent 21 pour cent. Ces poissons gras offrent des prot\u00e9ines et des acides gras om\u00e9ga-3 de premi\u00e8re qualit\u00e9, bons pour votre c\u0153ur, votre cerveau et votre peau.<\/span><\/p>\n<h3><b>Beans and lentils<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Beans\u00a0and lentils are high in\u00a0fiber, protein, and micronutrients, and contain plenty of iron, zinc,\u00a0folate,\u00a0magnesium,\u00a0and potassium. Some kinds of beans have a fair amount of calcium.<\/span> <span style=\"font-weight: 400;\">White beans are a good source, with a cup of cooked white beans providing 13 percent of your recommended daily calcium. Most other varieties of beans and lentils have less than half of that, but can still be a significant part of your calcium intake.<\/span><\/p>\n<h3><b>Amandes<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Of all the nuts,\u00a0almonds\u00a0are the highest in calcium. An ounce of almonds, or about 22 nuts, delivers 8 percent of your daily calcium. Almonds also provide 3 grams of fiber per ounce, as well as healthy fats and protein. They\u2019re a great source of magnesium, manganese, and vitamin E, and eating nuts may help lower blood pressure and\u00a0body fat.<\/span><\/p>\n<h3><b>Dark, leafy greens<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Greens like collards, kale, and spinach are incredibly healthy, and some of them are high in calcium. For instance, one cup of cooked collard greens has 266 mg of calcium, which for most is a quarter of the amount you need in a day. Note that some varieties of greens, like spinach, are also high in\u00a0oxalates, which reduce the amount of the calcium your body takes in. Kale and collard greens are low-oxalate greens, so you get more of the good stuff.<\/span><\/p>\n<h3><b>Rhubarbe<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Another high-oxalate plant, rhubarb, provides a lot of calcium\u2014but only some of it is useable by your body. Still, a cup of cooked rhubarb has almost 9 percent of your daily calcium requirement. <\/span><span style=\"font-weight: 400;\">Rhubarb also has a lot of fiber and vitamin K to offer, and can help promote healthy gut bacteria.<\/span><\/p>\n<h3><b>Amarante<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">L&#039;amarante \u00ab pseudo-c\u00e9r\u00e9ale \u00bb (comme le quinoa) est une excellente source de folate et est tr\u00e8s riche en certains min\u00e9raux, comme le mangan\u00e8se, le magn\u00e9sium, le phosphore, le fer et le calcium. Une tasse de grains d&#039;amarante cuits fournit environ 12 pour cent de vos besoins quotidiens. <\/span><\/p>\n<h3><b>Edamame et Tofu<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Edamame are soybeans in the pod, and tofu is made from soybeans. One cup of edamame has 10 percent of your recommended daily calcium. It\u2019s also a good source of protein and delivers all your daily folate in a single serving.<\/span> <span style=\"font-weight: 400;\">Tofu that\u2019s been prepared with calcium has exceptionally high amounts of calcium. You can get 86 percent of your daily calcium in just half a cup.<\/span><\/p>\n<h3><b>Figues<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Les figues s\u00e9ch\u00e9es contiennent beaucoup d&#039;antioxydants et de fibres, et plus de calcium que la plupart des fruits secs : 5 % de votre calcium quotidien dans une seule once. Ils fournissent \u00e9galement des quantit\u00e9s d\u00e9centes de potassium et de vitamine K.<\/span><\/p>\n<h2><b>N&#039;oubliez pas le D<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Quelle que soit la mani\u00e8re dont vous obtenez votre calcium, n&#039;oubliez pas que votre corps n&#039;est pas capable d&#039;en absorber sans vitamine D. La plus grande source naturelle de vitamine D est la lumi\u00e8re du soleil absorb\u00e9e par votre peau, vous voudrez peut-\u00eatre envisager de profiter d&#039;une partie de votre calcium. sources de style pique-nique. Mais vous pouvez \u00e9galement obtenir de la vitamine D \u00e0 partir de produits comme le poisson avec des ar\u00eates et les jaunes d\u2019\u0153ufs, ainsi que d\u2019aliments enrichis en vitamine D.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gardez ces \u00ab faits concrets \u00bb sur le calcium \u00e0 port\u00e9e de main et votre corps vous remerciera pendant des d\u00e9cennies.<\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Vous savez probablement que vous avez besoin de calcium. Mais vous ne savez peut-\u00eatre pas qu\u2019il existe des moyens d\u2019obtenir du calcium au-del\u00e0 des produits laitiers et des suppl\u00e9ments.<\/p>","protected":false},"author":6,"featured_media":4232,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[386],"tags":[],"service":[],"class_list":["post-4231","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":{"featured_image":4232,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Beyond Dairy: Other Great Foods for Calcium - Hancock Health<\/title>\n<meta name=\"description\" content=\"Most people know calcium is essential, especially for women. 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