Essential nutrient for bone from childhood

Identification of a healthy body starts with a strong bone structure. Therefore, food should be used to eat nutritious elements of bone strength and healthy health since childhood. Bone mackin (osteoporosis) is a common disease seen in men and women aged. Bone-related illness produces sadness, pain, disability, depression and depression. Bone problems also cause grief in children and young situations. Therefore, essential nutritious elements for bone from hildhood should be included in food.

Mineral ingredients such as calcium, vitamin D and magnesium, make nutritious elementsbone healthy and strong. The main function of calcium is to strengthen body bone and tooth. However, according to the needs of the body, food should be obtained from the calcium itself. According to the body's structure, an adult person weighs 60 kgs, contains about 1 kg of celsius, which is found in body and tooth bone.

"Minerals such as calcium, vitamin D and magnesium, have a major role in making bone healthy and strong. The main function of calcium is to strengthen the body's bone and tooth. "

Some quantities of calcium in the body are released out of direction, peripheral, bile, and  weat. One day, 800 mg of calcium is released from one adult person's body in one day. For the cost of this process, emphasize the consumption of calcium foods. Otherwise the bones may be thin and baffled. Remember that calcium-cooked food should not be eaten enough, its use and eating food for vitamin D for exploitation of body is also essential. How much need 
Generally, calcium is always needed in the body, the development and growth of the body and the mother who feed milk needs a lot. Celsius is required according to age and work. According to the age, people who work hard and do not use milk should feed calcium supplements to cure calcium. Otherwise, cholesterol reduces bones. Eating lentils and gadgudi, I find more calcium.

Needs calcium according to age

Age Millions (Per day) 
Adult Men 600
Adult Women 600
Pregnancy andWomenwho Feed Milk 1200
MonthlyWomenWomen
Infant 0-1 500
Children 1-3 years
to 9 years 600
10-17 years 800                         

The food obtained from the calcium is milk and curd made of milk and curd, cheese, pomegranate and cottage

Green leafy spinach greens, greens latte, Bethe, simarayo, methisaga, asora beans, broccoli, ramatoriya corn, millet and lentils
gram, gram, lentil, masyanga,

Vegetable food made from it, milk and soy dried

Oily grain, 
peanut, almond, walnut, sesame
and fruit,
figs, oranges
mentioned khadyavastuharu readily Nepal, its consumption seems intuitive.

Quantity of calcium available in the prevailing food items in Nepal

Of food (100 g), calcium (mg.)
Of grain 344
, molasses, Section 146
Chickpea 105
kidney beans 143
cow's milk, 120
any milk 210
milk powder 1370
bread to 650
article 7 9 0

Green greens and vegetables

Bethee Saghe 400
dirty 106
Canesag 821
Siplán 196
Corsica Manta 3 2

Foodstuff (100 grams) Calcium (mg)

Fenugreek greens 3 9 5
Code latte 800
young latte 3 9 7
karkalo 1546 dried
black karkalo 460
Green karkalo 227
ludde 406 greens
, nettles 9 81
copies of 230 leaves
of cauliflower 626
Green 710 turnip
rape 2458 gundraka
radish gundraka 2506
masyaura 478
gel 21 9

Not only in the foods found in Nepal, we also find the quantity of calcium in the chamber used.

Cassalamium (100 grams) Celsium (mg)

Horn 690 Cinnamon
130
Dry
Chicken 160 Long 740
Coriander Dana 670
Jira 1080
Maniana 160 160
Zifty 472
Zano 1525
Tamali 170
Bassar 150 Mile
1450 Rio Gada
4 9
Sun Mimi Dana 280

How to obtain calcium intake?

•  Everything that is used in Nepal and the use of excessive foods in the kitchen of the general public should be eaten with vitamins cooked for its proper gain.
•  Food calcium should be used only to maintain food in proper food, because salt reduces the calcium in the food.
•  Medication is being used in the treatment of bone maize disease, and in that case the quantity of calcium should be provided equally. This makes the treatment method successful.

Vitamin D
can be obtained from vitamin D foods. Its requirement will strengthen the bone together with calcium and the body will be used to exploit the calcium exploitation method.

The main source of vitamin 'D' is the
yellow part of the egg, the fish containing the fat (Sardine, Salmon), is its source. Its necessity is also according to age. 5 megograms is eaten every day for 51 years. 

In older age, 10-15 microns are required.
Magnesium is a nutritious element that helps calculation and bone strength by calculation of calcium and vitamin D.

The main source of Magnesium

• Green vegetables
• Oil seeds (sesame)
• Gram flour and pulses
•  Avocado

Not only is the calcium for bone health, but Vitamin 'Di' and Magnesium require only two mineral elements, as often as they focus on a variety of Nepali cuisine, it can easily be seen as a bone strength.