{"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\/us\/es\/calcium-rich-fruits-vegetables-can-grow-community-garden\/","title":{"rendered":"Frutas y verduras ricas en calcio que puedes cultivar en tu jard\u00edn comunitario"},"content":{"rendered":"

El calcio es esencial para el desarrollo de su hijo. Es necesario para el crecimiento y mantenimiento de sus huesos y dientes, y ayuda con el funcionamiento de los nervios y la contracci\u00f3n muscular. entre otros beneficios<\/a>. Cuando piensas en calcio y ni\u00f1os, es probable que te vengan a la mente los productos l\u00e1cteos. Sin embargo, considerando que aproximadamente 65 por ciento de la poblaci\u00f3n mundial<\/a>\u00a0tiene una capacidad reducida para digerir la lactosa despu\u00e9s de la infancia (incluida una potencial subestim\u00f3 a 7 millones de canadienses<\/a>), queda claro que se necesitan otras fuentes de este mineral para llenar el vac\u00edo. Afortunadamente, las frutas y verduras son excelentes fuentes de calcio.<\/p>\n

Ya sea que est\u00e9 buscando un sustituto de los l\u00e1cteos o simplemente intentando complementar la ingesta actual de calcio de su hijo, los siguientes productos f\u00e1ciles de cultivar (en climas templados) le proporcionar\u00e1n la dosis necesaria de este mineral esencial.<\/p>\n

5 cultivos a considerar para cultivar calcio en su huerto comunitario<\/h2>\n

<\/p>\n

1. Col rizada<\/strong><\/p>\n

\"Calcium<\/p>\n

No solo es el col rizado uno de los vegetales con m\u00e1s antioxidantes<\/a> eso crece bien en climas moderados a fr\u00edos<\/a>, es extremadamente rico en calcio. Una porci\u00f3n de 100 gramos de col rizada cruda (sin cocinar y sin congelar) contiene la friolera de 150 mg de calcio<\/a> (en comparaci\u00f3n con la misma porci\u00f3n de leche, que contiene 128 mg). El col rizado se puede cultivar y agregar a la dieta de su hijo con facilidad. Se puede usar para preparar una ensalada de col crujiente, complementar una quiche o agregarse a la sopa. Vea algunas recetas de col rizado aptas para la familia aqu\u00ed<\/a>.<\/p>\n

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

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

Un primo cercano de la col rizada, la espinaca tambi\u00e9n es una gran fuente de calcio, con 99 mg por porci\u00f3n de 100 gramos. Lo que hace que la espinaca sea una opci\u00f3n a\u00fan m\u00e1s atractiva para su jard\u00edn es que no necesita preocuparse por congelar esta verdura de hoja verde despu\u00e9s de la cosecha. Los estudios han demostrado<\/a> que las espinacas mantienen su perfil nutricional al congelarse. Por lo tanto, tienes una fuente de calcio durante todo el a\u00f1o, incluso cuando tu huerto urbano est\u00e1 guardado por la temporada.<\/p>\n

3. Br\u00f3coli<\/strong><\/p>\n

\"Calcium<\/p>\n

El br\u00f3coli es otro cultivo de temporada templada a fr\u00eda que aporta la cantidad necesaria de calcio para una salud y un funcionamiento \u00f3ptimos. Con 47 mg por cada 100 gramos, es un excelente complemento para cualquier ensalada rica en calcio, o se puede comer solo como merienda para tus hijos cuando est\u00e1 crujiente. Aunque la cantidad total de calcio en el br\u00f3coli es menor que en otras verduras de hoja verde, la tasa de absorci\u00f3n puede ser aproximadamente 50% mayor que la espinaca<\/a> y aproximadamente 10% mayor que la col rizada<\/a>\u00a0en estado crudo (aunque la cocci\u00f3n puede ayudar a eliminar los oxalatos y mejorar la absorci\u00f3n).<\/p>\n

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

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

Aunque esta lista podr\u00eda mantener su tem\u00e1tica verde, es importante ofrecer variedad, no solo para el color de tu huerto comunitario, sino para complacer los paladares de tus hijos. El ruibarbo puede tener una especie de crisis de identidad, ya que se clasifica tanto como fruta (por el gobierno de los EE. UU.<\/a> en 1947) y verdura, pero su perfil de calcio es fuerte, con 86 mg por cada 100 gramos. Tambi\u00e9n es una planta perenne de clima templado\/fr\u00edo que es muy resistente en invierno. Aseg\u00farese de excluir las hojas del ruibarbo al cosechar\/almacenar (contienen \u00e1cido ox\u00e1lico) y use solo los tallos de color rosado para hacer mermeladas y pasteles. El ruibarbo se combina bien en recetas a base de fresa (16 mg de calcio por cada 100 gramos), que a sus hijos les encantar\u00e1n.<\/p>\n

5. Ciruelas pasas (a trav\u00e9s de las ciruelas)<\/strong><\/p>\n

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

Esta es una incorporaci\u00f3n a largo plazo para su huerto comunitario o granja en climas templados. Pero al construir una comunidad autosostenible para el futuro, es necesario pensar a futuro. Las ciruelas pasas org\u00e1nicas son una fruta rica en calcio que disfrutan a menudo muchos hogares canadienses, gracias a la producci\u00f3n de ciruelas para mercado fresco<\/a> en Canad\u00e1. Con 43 mg por cada 100 gramos, es posible que consideres complementar la afinidad de tu hijo por las pasas (una fruta que tambi\u00e9n es rica en calcio, para ser justos) con ciruelas pasas. Una vez cosechadas, sigue estos pasos<\/a> a convertir ciruelas en ciruelas pasas, una forma muy pr\u00e1ctica y sabrosa para que tus hijos obtengan su calcio mientras est\u00e1n en movimiento.<\/p>\n

\u00a1Gracias por leer! Te invitamos a seguir a nuestra Fundaci\u00f3n\u00a0Facebook<\/a>,\u00a0Twitter<\/a>, y\/o\u00a0Google+<\/a>\u00a0y a compartir este art\u00edculo con su comunidad.<\/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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