{"id":2728,"date":"2016-03-24T21:20:16","date_gmt":"2016-03-25T04:20:16","guid":{"rendered":"http:\/\/seewhatgrows.flywheelsites.com\/?p=2728"},"modified":"2016-03-24T21:20:16","modified_gmt":"2016-03-25T04:20:16","slug":"calcium-rich-fruits-vegetables-can-grow-community-garden","status":"publish","type":"post","link":"https:\/\/seewhatgrows.org\/fr\/calcium-rich-fruits-vegetables-can-grow-community-garden\/","title":{"rendered":"Fruits et l\u00e9gumes riches en calcium que vous pouvez cultiver dans votre jardin communautaire"},"content":{"rendered":"

Le calcium est essentiel au d\u00e9veloppement de votre enfant. Il est n\u00e9cessaire \u00e0 la croissance et au maintien de ses os et de ses dents et contribue au fonctionnement des nerfs et \u00e0 la contraction musculaire. entre autres avantages<\/a>. Quand on pense au calcium et aux enfants, les produits laitiers viennent probablement \u00e0 l'esprit. Cependant, \u00e9tant donn\u00e9 qu'environ 65 pour cent de la population mondiale<\/a>\u00a0a une capacit\u00e9 r\u00e9duite \u00e0 dig\u00e9rer le lactose apr\u00e8s la petite enfance (y compris une potentielle sous-estim\u00e9 7 millions de Canadiens<\/a>), il est clair qu'autres sources de ce min\u00e9ral sont n\u00e9cessaires pour combler le manque. Heureusement, les fruits et l\u00e9gumes sont d'excellentes sources de calcium.<\/p>\n

Que vous cherchiez un substitut aux produits laitiers ou que vous souhaitiez simplement compl\u00e9ter l'apport en calcium existant de votre enfant, les produits suivants, faciles \u00e0 cultiver (sous des climats temp\u00e9r\u00e9s), fourniront la dose n\u00e9cessaire de ce min\u00e9ral essentiel.<\/p>\n

5 cultures \u00e0 envisager pour cultiver du calcium dans votre jardin communautaire<\/h2>\n

<\/p>\n

1. Chou fris\u00e9<\/strong><\/p>\n

\"Calcium<\/p>\n

Non seulement le chou fris\u00e9 l'un des l\u00e9gumes les plus riches en antioxydants<\/a> que s'\u00e9panouit dans les climats mod\u00e9r\u00e9s \u00e0 froids<\/a>, il est extr\u00eamement riche en calcium. Une portion de 100 grammes de chou fris\u00e9 cru (non cuit et non congel\u00e9) contient la quantit\u00e9 impressionnante de 150 mg de calcium<\/a> (par rapport \u00e0 la m\u00eame portion de lait qui en contient 128 mg). Le chou fris\u00e9 peut \u00eatre cultiv\u00e9 et ajout\u00e9 facilement \u00e0 l'alimentation de votre enfant. Il peut \u00eatre utilis\u00e9 pour pr\u00e9parer une salade de chou croquante, accompagner une quiche ou \u00eatre ajout\u00e9 \u00e0 une soupe. D\u00e9couvrez quelques recettes de chou fris\u00e9 adapt\u00e9es aux familles. ici<\/a>.<\/p>\n

2. \u00c9pinards<\/strong><\/p>\n

\"Calcium-Rich<\/p>\n

Proche parent du chou fris\u00e9, l'\u00e9pinard est \u00e9galement une excellente source de calcium, avec 99 mg par portion de 100 grammes. Ce qui rend l'\u00e9pinard une option encore plus int\u00e9ressante pour votre jardin, c'est que vous n'avez pas \u00e0 vous soucier de congeler ce l\u00e9gume-feuille apr\u00e8s la r\u00e9colte. Des \u00e9tudes ont montr\u00e9<\/a> que les \u00e9pinards conservent leur profil nutritionnel lorsqu'ils sont congel\u00e9s. Ainsi, vous disposez d'une source de calcium toute l'ann\u00e9e, m\u00eame lorsque votre jardin urbain est remis\u00e9 pour la saison.<\/p>\n

3. Brocoli<\/strong><\/p>\n

\"Calcium<\/p>\n

Le brocoli est une autre culture de saison mod\u00e9r\u00e9e \u00e0 fra\u00eeche qui apporte la quantit\u00e9 de calcium n\u00e9cessaire \u00e0 une sant\u00e9 et un fonctionnement optimaux. Avec 47 mg pour 100 grammes, il constitue un excellent compl\u00e9ment \u00e0 toute salade riche en calcium, ou peut \u00eatre consomm\u00e9 seul comme en-cas par vos enfants lorsqu'il est croquant. Bien que la teneur en calcium du brocoli soit inf\u00e9rieure \u00e0 celle de ses homologues verts, son taux d'absorption peut \u00eatre environ 50% plus \u00e9lev\u00e9 que les \u00e9pinards<\/a> et environ 10% de plus que le chou fris\u00e9<\/a>\u00a0\u00e0 l'\u00e9tat brut (bien que la cuisson puisse aider \u00e0 \u00e9liminer les oxalates et \u00e0 am\u00e9liorer l'absorption).<\/p>\n

4. Rhubarbe<\/strong><\/p>\n

\"Fruit-High-in-Calcium-Rhubarb\"<\/p>\n

Bien que cette liste puisse conserver son th\u00e8me vert, il est important d'offrir de la vari\u00e9t\u00e9, non seulement pour la couleur de votre jardin communautaire, mais aussi pour satisfaire les papilles gustatives de vos enfants. La rhubarbe souffre peut-\u00eatre d'une l\u00e9g\u00e8re crise d'identit\u00e9, \u00e9tant class\u00e9e \u00e0 la fois comme un fruit (par le gouvernement am\u00e9ricain<\/a> en 1947) et l\u00e9gume, mais son profil en calcium est solide, avec 86 mg pour 100 grammes. C'est \u00e9galement une plante vivace de saison temp\u00e9r\u00e9e\/fra\u00eeche qui est tr\u00e8s rustique en hiver. Veillez \u00e0 exclure les feuilles de la rhubarbe lors de la r\u00e9colte et du stockage (elles contiennent de l'acide oxalique) et n'utilisez que les tiges de couleur ros\u00e9e pour faire des confitures et des tartes. La rhubarbe se marie bien dans les recettes \u00e0 base de fraises (16 mg de calcium pour 100 grammes), que vos enfants adoreront.<\/p>\n

5. Prunes (via Plums)<\/strong><\/p>\n

\"Calcium-Rich-Fruit-Plums-Prunes\"<\/p>\n

Celui-ci est un ajout \u00e0 long terme pour votre jardin communautaire ou votre ferme en climat temp\u00e9r\u00e9. Mais lors de la construction d'une communaut\u00e9 autonome pour l'avenir, il est n\u00e9cessaire de faire preuve de prospective. Les pruneaux biologiques sont un fruit riche en calcium souvent appr\u00e9ci\u00e9 par de nombreux foyers canadiens, gr\u00e2ce \u00e0 production de prunes pour le march\u00e9 du frais<\/a> au Canada. Avec 43 mg pour 100 grammes, vous pourriez envisager d'associer l'attrait de votre enfant pour les raisins secs (un fruit \u00e9galement riche en calcium, pour \u00eatre juste) avec des pruneaux. Une fois r\u00e9colt\u00e9s, suivez ces \u00e9tapes<\/a> de transformer les prunes en pruneaux, une fa\u00e7on tr\u00e8s pratique et savoureuse pour vos enfants de faire le plein de calcium sur le pouce.<\/p>\n

Merci de votre lecture ! Nous vous invitons \u00e0 suivre notre fondation\u00a0Facebook<\/a>,\u00a0Twitter<\/a>, et\/ou\u00a0Google+<\/a>\u00a0et de partager cet article avec votre communaut\u00e9.<\/p>\n

 <\/p>","protected":false},"excerpt":{"rendered":"

Calcium is essential to your child’s development. It is necessary for the growth and maintenance of their bones and teeth and helps with nerve functioning and muscle contraction among other benefits. When you think of calcium and children, dairy products likely come to mind. However, considering that\u00a0approximately 65 percent of the global population\u00a0has a reduced […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[135,36,138,96,137,136],"class_list":["post-2728","post","type-post","status-publish","format-standard","hentry","category-blogs","tag-calcium-rich-fruits-and-vegetables","tag-childhood-nutrition","tag-childrens-gardening","tag-community-garden","tag-urban-gardens","tag-vegetables-high-in-calcium"],"yoast_head":"\nCalcium Rich Fruits and Vegetables You Can Grow in Your Garden<\/title>\n<meta name=\"description\" content=\"5 Easy-to-Grow Crops to Consider for Growing Calcium in Your Community Garden, courtesy of the Plant a Seed and See What Grows Foundation.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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