{"id":8830,"date":"2022-09-28T10:44:28","date_gmt":"2022-09-28T16:44:28","guid":{"rendered":"https:\/\/www.goldcrownfoundation.com\/?p=8830"},"modified":"2022-11-04T15:03:58","modified_gmt":"2022-11-04T21:03:58","slug":"calcium-and-vitamin-d-deficiency","status":"publish","type":"post","link":"https:\/\/www.goldcrownfoundation.com\/es\/calcium-and-vitamin-d-deficiency\/","title":{"rendered":"Deficiencia de calcio y vitamina D: Lo que hay que saber"},"content":{"rendered":"<div id=\"pl-8830\"  class=\"panel-layout\" ><div id=\"pg-8830-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-8830-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-8830-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<p>\u00bfRecuerdas los anuncios de hace varios a\u00f1os en los que aparec\u00edan atletas famosos bebiendo leche y les quedaba el famoso bigote de leche? En aquel momento pod\u00eda parecer una tonter\u00eda que un atleta bebiera leche en lugar de agua o una bebida deportiva, pero lo cierto es que la leche est\u00e1 cargada de vitaminas esenciales que nuestro cuerpo necesita para funcionar correctamente. Entonces, \u00bfqu\u00e9 ocurre si tienes intolerancia a la lactosa o no te gusta el sabor de la leche? \u00bfC\u00f3mo puedes seguir ingiriendo la cantidad diaria recomendada y evitar una carencia de calcio o vitamina D? Lauren Furuta, MOE, RD, comparte algunos consejos \u00fatiles:<\/p>\n<blockquote>\n<p>Adem\u00e1s de ser dietista pedi\u00e1trica, soy madre de dos adolescentes deportistas. Uno de mis hijos es intolerante a la lactosa (su cuerpo tiene problemas para digerir la lactosa, un az\u00facar de la leche), mientras que el otro ha disminuido recientemente su consumo de leche. S\u00e9 que la deficiencia de vitamina D entre algunos de nuestros adultos y ni\u00f1os va en aumento. He aqu\u00ed algunas razones por las que deber\u00eda preocuparme:<\/p>\n<h2><\/h2>\n<h3>\u00bfQui\u00e9n corre el riesgo de padecer carencias de calcio y vitamina D?<\/h3>\n<ul>\n<li>Atletas femeninas en deportes que se centran en un f\u00edsico delgado (ver post reciente: Triada de la Atleta Femenina).<\/li>\n<li>Ni\u00f1os que eligen beber refrescos, zumos y bebidas deportivas en lugar de leche<\/li>\n<li>Ni\u00f1os inactivos o que no pasan tiempo al aire libre para exponerse al sol<\/li>\n<li>Ni\u00f1os intolerantes a la lactosa o al\u00e9rgicos a la leche<\/li>\n<\/ul>\n<h2><\/h2>\n<h3>\u00bfPor qu\u00e9 debemos preocuparnos por el calcio y la vitamina D de nuestros deportistas?<\/h3>\n<ul>\n<li>La vitamina D favorece la absorci\u00f3n del calcio, y dependemos de estos nutrientes para tener huesos fuertes (en la adolescencia es cuando desarrollamos nuestra masa \u00f3sea).<\/li>\n<li>Unos huesos fuertes ayudan a prevenir lesiones \u00f3seas<\/li>\n<li>La falta de calcio en nuestra dieta obliga al organismo a tomar calcio de los huesos para mantener normales los niveles en sangre, lo que debilita los huesos<\/li>\n<li>El calcio es un nutriente clave para la contracci\u00f3n muscular, la transmisi\u00f3n nerviosa y la secreci\u00f3n hormonal (todas ellas funciones cruciales para los deportistas).<\/li>\n<\/ul>\n<h2><\/h2>\n<h3>\u00bfQu\u00e9 puede hacer para mantener sanos los niveles de calcio y vitamina D de su deportista?<\/h3>\n<ul>\n<li>Pida que le hagan un an\u00e1lisis de vitamina D a su hijo la pr\u00f3xima vez que le saquen sangre.<\/li>\n<li>Fomentar la ingesta de alimentos y l\u00edquidos ricos en calcio y vitamina D 3-4 veces al d\u00eda<\/li>\n<li>Preg\u00fantele a su m\u00e9dico si cree que su hijo podr\u00eda tomar un suplemento de calcio y\/o vitamina D.<\/li>\n<\/ul>\n<h2><\/h2>\n<h3>Necesidades diarias de calcio y vitamina D de los ni\u00f1os:<\/h3>\n<div class=\"table-responsive\">\n<table>\n<tbody>\n<tr>\n<td>Ni\u00f1os de 4 a 8 a\u00f1os<\/td>\n<td>1.000 mg de calcio y 600 UI de vitamina D<\/td>\n<\/tr>\n<tr>\n<td>Ni\u00f1os de 9 a 18 a\u00f1os<\/td>\n<td>1.300 mg de calcio y 600 UI de vitamina D<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>&nbsp;<\/p>\n<h2><\/h2>\n<h3>Fuentes de calcio y vitamina D en alimentos y l\u00edquidos:<\/h3>\n<div class=\"table-responsive\">\n<table class=\"aligncenter\">\n<tbody>\n<tr>\n<td style=\"text-align: left;\"><strong>Fuentes alimentarias<\/strong><\/td>\n<td><strong>Dosis<\/strong><\/td>\n<td><strong>Calcio (mg)<\/strong><\/td>\n<td><strong>Vitamina D (UI)<\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong>Productos l\u00e1cteos<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Leche - entera, 2%, descremada<\/td>\n<td>8oz.<\/td>\n<td>300<\/td>\n<td>100<\/td>\n<\/tr>\n<tr>\n<td>Yogur natural o enriquecido con fruta y vitamina D<\/td>\n<td>8oz.<\/td>\n<td>250-450<\/td>\n<td>100<\/td>\n<\/tr>\n<tr>\n<td><strong>Otras bebidas y alimentos enriquecidos<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Leche de soja o de arroz enriquecida con calcio<\/td>\n<td>8oz.<\/td>\n<td>300-350<\/td>\n<td>100<\/td>\n<\/tr>\n<tr>\n<td>Zumo de naranja enriquecido con calcio<\/td>\n<td>8oz.<\/td>\n<td>300<\/td>\n<td>140<\/td>\n<\/tr>\n<tr>\n<td>Cereales enriquecidos<\/td>\n<td>1 taza<\/td>\n<td>100-1000<\/td>\n<td>Variable<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>&nbsp;<\/p>\n<h3>Otros recursos:<\/h3>\n<p>El sitio web de la Oficina de Suplementos Diet\u00e9ticos ofrece una completa\u00a0<a href=\"http:\/\/ods.od.nih.gov\/factsheets\/list-all\/\" target=\"_blank\" rel=\"noopener\">lista<\/a>\u00a0de alimentos que contengan vitamina D y calcio.<\/p>\n<\/blockquote>\n<p>Escrito por: Lauren Furuta, MOE, RD, Nutrici\u00f3n Cl\u00ednica, Hospital Infantil de Colorado. Para saber m\u00e1s sobre consejos de nutrici\u00f3n, lea\u00a0<a href=\"https:\/\/www.childrenscolorado.org\/conditions-and-advice\/sports-articles\/sports-nutrition\/\" target=\"_blank\" rel=\"noopener\">nuestros art\u00edculos sobre nutrici\u00f3n deportiva<\/a>o concierte una cita en\u00a0<strong>720-777-6600<\/strong>. Estaremos encantados de consultar a los padres o a los profesionales que deriven al paciente antes de que \u00e9ste sea atendido en Children's Colorado.<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Remember the ads several years ago that had famous athletes drinking milk and were left with the famous milk mustache? At the time, it might have seemed silly that an [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":19518,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[41,44],"tags":[],"class_list":["post-8830","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-huddle","category-healthy-habits"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Calcium and Vitamin D Deficiency: What You Need to Know - Gold Crown Foundation<\/title>\n<meta name=\"description\" content=\"Vitamin D and calcium work together to ensure young athletes have strong bones. 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