{"id":9423,"date":"2023-12-29T10:20:13","date_gmt":"2023-12-29T09:20:13","guid":{"rendered":"https:\/\/leitelarsa.es\/?p=9423"},"modified":"2023-12-29T10:19:08","modified_gmt":"2023-12-29T09:19:08","slug":"canto-calcio-necesito-tomar-ao-dia","status":"publish","type":"post","link":"https:\/\/leitelarsa.es\/gl\/blog\/canto-calcio-necesito-tomar-ao-dia","title":{"rendered":"Canto calcio necesito tomar ao d\u00eda?"},"content":{"rendered":"<p><span data-contrast=\"auto\">O calcio \u00e9 un mineral cuxo achegue \u00e9 esencial na dieta. As s\u00faas funci\u00f3ns son extensas e algunhas moi co\u00f1ecidas como a formaci\u00f3n de \u00f3sos e dentes e outras non tanto, como o seu papel fundamental na contracci\u00f3n muscular ou o impulso nervioso. Con todo, moitas veces xorden d\u00fabidas respecto a canto calcio hai que tomar exactamente no d\u00eda a d\u00eda para manter un \u00f3ptimo estado de sa\u00fade.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<h2><b><span data-contrast=\"auto\">Cantidades recomendadas de calcio segundo a idade<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/h2>\n<p><span data-contrast=\"auto\">As recomendaci\u00f3ns de inxesta deste mineral poden variar dependendo do sexo e a idade. Por exemplo, os requirimentos diarios de calcio en nenos e adolescentes en etapa de crecemento ou as das mulleres embarazadas e lactantes son maiores respecto \u00e1s dos adultos en xeral. Segundo a Federaci\u00f3n Espa\u00f1ola de Sociedades de Nutrici\u00f3n, Alimentaci\u00f3n e Diet\u00e9tica (FESNAD), as necesidades espec\u00edficas de cada rango de idade que garanten un correcto desenvolvemento e mantemento da sa\u00fade \u00f3sea, chamadas Inxestas Diet\u00e9ticas de Referencia (IDR) ser\u00edan as seguintes:<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Nenos de 1 a 3 anos: 600 mg ao d\u00eda.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Nenos de 4 a 5 anos: 700 mg ao d\u00eda.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">Nenos de 6 a 9 anos: 800 mg ao d\u00eda.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"4\" data-aria-level=\"1\"><span data-contrast=\"auto\">Nenos e adolescentes de 9 a 19 anos: 1200 mg ao d\u00eda.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"5\" data-aria-level=\"1\"><span data-contrast=\"auto\">Adultos de 20 a 60 anos: 800-1000 mg ao d\u00eda.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"6\" data-aria-level=\"1\"><span data-contrast=\"auto\">Mulleres maiores de 60 anos e homes maiores de 70 anos: 1200 mg ao d\u00eda.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"7\" data-aria-level=\"1\"><span data-contrast=\"auto\">Embarazo: 1100 mg ao d\u00eda.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"8\" data-aria-level=\"1\"><span data-contrast=\"auto\">Lactaci\u00f3n: 1200 mg ao d\u00eda.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"auto\">Con todo, estas recomendaci\u00f3ns var\u00edan segundo as directrices establecidas polos organismos de sa\u00fade de cada pa\u00eds. En Reino Unido ou en Xap\u00f3n, por exemplo, as recomendaci\u00f3ns son lixeiramente m\u00e1is baixas, con 700 mg diarios para os adultos.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559685&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<h2><b><span data-contrast=\"auto\">Como cubrir os requirimentos diarios de calcio?<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559685&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/h2>\n<p><span data-contrast=\"auto\">A\u00ednda que \u00e9 certo que o calcio \u00e9 un mineral presente nunha gran variedade de alimentos, o calcio que conte\u00f1en os l\u00e1cteos ten unha maior biodisponibilidad, debido \u00e1 presenza de forma natural de lactosa, prote\u00ednas e vitamina D, que favorecen a absorci\u00f3n deste mineral. Por isto, o leite, o iogur, ou o queixo son fontes de calcio de f\u00e1cil acceso para a maior\u00eda da poboaci\u00f3n e \u00e9 esencial inclu\u00edlos diariamente na dieta para poder cubrir os requirimentos diarios.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559685&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">En concreto, os l\u00e1cteos ach\u00e9gannos:<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559685&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"9\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Leite (200-250 ml).<\/span><\/b><span data-contrast=\"auto\"> Un vaso ou cunca de leite (200-250 ml) \u00e9 unha excelente fonte de calcio, proporcionando ao redor de 300 mg deste mineral.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"10\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Queixo fresco (85-125 g).<\/span><\/b><span data-contrast=\"auto\"> Consumir entre 85 e 125 gramos de queixo fresco achega aproximadamente 250-300 mg de calcio.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"11\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Queixo curado (40-60 g).<\/span><\/b><span data-contrast=\"auto\"> Unha porci\u00f3n de 40 a 60 gramos de queixo curado, equivalente a 2-3 liscos de queixo, pode brindar ao redor de 300-400 mg de calcio, dependendo da variedade de queixo.<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Iogur (125 g).<\/span><\/b><span data-contrast=\"auto\"> Unha unidade de iogur (125 g) proporciona ao redor de 150-200 mg de calcio, sendo unha opci\u00f3n nutritiva para alcanzar as recomendaci\u00f3ns diarias.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"auto\">Por exemplo, para cubrir os 800-1000 mg diarios de calcio recomendados nos adultos en xeral, poderiamos consumir cada d\u00eda un vaso de leite, dous iogures (que equivalen a unha raci\u00f3n de l\u00e1cteos) e unha porci\u00f3n de queixo fresco ou curado. Ao combinar diferentes raci\u00f3ns de l\u00e1cteos dentro destas porci\u00f3ns recomendadas, \u00e9 posible alcanzar facilmente as cantidades recomendadas de calcio segundo as pautas establecidas polas autoridades sanitarias: 3 raci\u00f3ns de l\u00e1cteos ao d\u00eda.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559685&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">O leite e os seus derivados xogan un papel fundamental na achega do calcio a trav\u00e9s da alimentaci\u00f3n, debido \u00e1 presenza do mesmo altamente biodisponible, ademais de ser alimentos facilmente accesibles para toda a poboaci\u00f3n.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559685&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Ademais, o noso leite de pastoreo certificada \u00e9 unha fonte de nutrientes excepcional derivada de animais que pastan libremente en contornas naturais. A filosof\u00eda de LARSA bas\u00e9ase na preservaci\u00f3n da tradici\u00f3n e a autenticidade, ofrecendo produtos l\u00e1cteos de exquisito sabor e saudables para ti e para os teus.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-9421 size-full\" src=\"https:\/\/leitelarsa.es\/wp-content\/uploads\/2023\/12\/CANTO-CALCIO@2x-scaled.jpg\" alt=\"\" width=\"2560\" height=\"1280\" srcset=\"https:\/\/leitelarsa.es\/wp-content\/uploads\/2023\/12\/CANTO-CALCIO@2x-scaled.jpg 2560w, https:\/\/leitelarsa.es\/wp-content\/uploads\/2023\/12\/CANTO-CALCIO@2x-scaled-600x300.jpg 600w, https:\/\/leitelarsa.es\/wp-content\/uploads\/2023\/12\/CANTO-CALCIO@2x-300x150.jpg 300w, https:\/\/leitelarsa.es\/wp-content\/uploads\/2023\/12\/CANTO-CALCIO@2x-1024x512.jpg 1024w, https:\/\/leitelarsa.es\/wp-content\/uploads\/2023\/12\/CANTO-CALCIO@2x-768x384.jpg 768w, https:\/\/leitelarsa.es\/wp-content\/uploads\/2023\/12\/CANTO-CALCIO@2x-1536x768.jpg 1536w, https:\/\/leitelarsa.es\/wp-content\/uploads\/2023\/12\/CANTO-CALCIO@2x-2048x1024.jpg 2048w, https:\/\/leitelarsa.es\/wp-content\/uploads\/2023\/12\/CANTO-CALCIO@2x-1568x784.jpg 1568w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>O calcio \u00e9 un mineral cuxo achegue \u00e9 esencial na dieta. As s\u00faas funci\u00f3ns son extensas e algunhas moi co\u00f1ecidas como a formaci\u00f3n de \u00f3sos e dentes e outras non tanto, como o seu papel fundamental na contracci\u00f3n muscular ou o impulso nervioso. Con todo, moitas veces xorden d\u00fabidas respecto a canto calcio hai que&hellip; <a class=\"more-link\" href=\"https:\/\/leitelarsa.es\/gl\/blog\/canto-calcio-necesito-tomar-ao-dia\">Seguir lendo <span class=\"screen-reader-text\">Canto calcio necesito tomar ao d\u00eda?<\/span><\/a><\/p>\n","protected":false},"author":10,"featured_media":9421,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[268],"tags":[],"class_list":["post-9423","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Canto calcio necesito tomar ao d\u00eda? | Leche Larsa<\/title>\n<meta name=\"description\" content=\"O calcio \u00e9 un mineral fundamental para manter un bo estado de sa\u00fade \u00f3sea e dental no noso corpo. 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