2013年4月25日星期四

除奶類外，有什麼食物可提供鈣質呢？

除奶類外，有什麼食物可提供鈣質呢？

吳珮瑜 (Phoebe)

註冊公共衛生營養學家﹝英國﹞

SPARKLIFE

www.sparklife.com.hk

www.facebook.com/sparklife.health

牛奶含多種營養素，包括蛋白質、維他命B雜、鈣質等等。然而，牛奶是否人人適合呢？

不適合飲用奶品的孕婦

有些準媽媽是不適宜飲用奶品的，例如患有乳糖不耐症、對奶蛋白敏感。前者是因身體缺乏一種分解乳糖的酵素，因而引致腹脹、腹瀉等不適的問題；後者是指身體免疫系統對奶蛋白作出過度反應，患者可能出現皮膚痕癢、紅疹、腹瀉，甚至呼吸困難等嚴重反應。兩者的嚴重程度因人而異，對奶蛋白敏感人士更可能需要完全避免奶品。

牛奶以外的高鈣選擇

很多準媽媽都擔心會因此而未能攝取足夠的鈣質。其實，除了牛奶外，綠葉蔬菜、硬豆腐都含有豐富的鈣質，而且吸收率都頗佳。例如進食85克菜芯或芥蘭分別提供239毫克及212毫克鈣質，吸收率近四成，與從1杯奶中所吸收鈣質量相約 (見下表)。硬豆腐之所以含高鈣，主要來自製造過程所用的石膏粉，所以各位於購買豆腐時要注意其製造方法。

資料來源：Weaver C. et al. (1999) Choices for achieving adequate dietary calcium with a vegetarian diet. Am J Clin Nutr 70 (suppl): 543S-8S

何謂高鈣？

現今市面上有很多聲稱高鈣的產品：高鈣奶、高鈣豆漿、高鈣餅乾，甚至高鈣果汁。究竟高鈣有否一個定義呢？於營養標籤法例上，如食物包裝上的註明「含鈣質」、「高鈣」等營養聲稱，就必須於營養資料上註明鈣質含量：

營養聲稱	鈣質含量
「提供鈣質」、「含鈣質」、「鈣質來源」等	每100克固體食物含不少於120毫克鈣每100毫升液體食物含不少於60毫克鈣
「提供豐富鈣質」、「含大量鈣質」、「高鈣」等	每100克固體食物含不少於240毫克鈣每100毫升液體食物含不少於120毫克鈣

足夠鈣質 六大要訣

除了以上所提及的 (1) 多吃含豐富鈣質的食物；(2) 閱讀營養標籤外，準媽媽更應：

(3) 於可行的情況下，適量地進行戶外活動：接觸陽光以讓身體製造維他命 D；

(4) 於可行的情況下，適量的負重運動有助刺激骨質生長；

(5) 進食適量蛋白質：胎兒成長需要蛋白質，但過量會加速鈣質流失，所以準媽媽要注意不要進食過量肉類及其他含高蛋白質的食物

(6) 減少攝取咖啡因：不要以為不喝咖啡及茶就不會攝取到咖啡因。其實汽水、朱古力、某些能量飲品都含有咖啡因。若過量攝取會妨礙鈣質吸收。另外，汽水含有磷酸，亦會妨礙身體吸收鈣質。

自製米糊進階篇「煲粥仔」

BB的進步很快啊！她的糊仔可以較杰，可由「自製米糊第一步」改良：

1) 將米用合適的攪拌器打成粉狀

2) 把米粉加入凍水中，煲至杰身 (不用濾網了)，即成

*如直接加入熱水，米粉會結成粒粒，就要用濾網
**要一直攪拌，否則可能黏底

收到新衫啦！NISSEN

結果我沒有買上一個post的衣服，選擇了一件哺乳衣 -- 更方便呀！同時買了一套3件的BB吃飯圍兜，對6個月BB而言是大了少許，但真的很好用！

2013年4月24日星期三

發燒鳥

今日6個半月BB到健康院打了一針十三價肺炎鏈球菌預防疫苗，到黃昏時開始發燒了！浸浴、退熱貼、抹身，到晚上更熱，所以給她吃了退燒薬。這個BB熱度退了一點後就很精神，很可愛地對我們笑 ^^

希望BB今晚乖乖退燒並安睡，媽媽整晚及明天都會陪著你！

2013年4月22日星期一

蕃薯蛋黃粥仔

1）蕃薯去皮洗淨，切粒，蒸熟，壓成蓉

2）洗淨雞蛋殼，放到盛室溫水的煲中，烚10分鐘至全熟（視乎蛋之大小及煮前的溫度），取出蛋黃，壓成蓉

3）蕃薯蓉、蛋黃蓉與粥仔伴勻，食得啦！

Yummy :P

2013年4月18日星期四

收到新衫啦！<媽媽餵>

台灣Mamaway專售賣孕哺衣物。

我訂了哺乳衣及bra，質料很好呀！

MAMAWAY.COM.TW

2013年4月17日星期三

我很喜歡赤柱！

尤其是平日，人不多，曬曬太陽、吹吹海風、逛逛市集、飲飲食食，真寫意 ^^

近年赤柱更多了售賣BB衫的商店，各位媽媽又有shopping的機會了！

最近偷了一日假期，第一次帶了BB到赤柱半日遊。

赤柱領滙商場地下Starbucks側有一間育嬰室，有換片墊、洗手設施、一張可坐2位媽媽餵奶的bench，不過門有窗，媽媽可能要用餵奶巾或衣服遮掩。有電製，但並位置不方便用電泵泵奶......

2013年4月14日星期日

草的母乳漫畫

大家有冇睇過草的母乳漫畫呀？

簡單易明，而且讓大家明白如何成功餵哺母乳，

大家多多支持呀！

2013年4月11日星期四

咬咬樂好好味

大家的BB有冇用咬咬樂呀？

我的BB好LIKE呀！

我的攪拌機

自製米糊要打碎米，我選擇用乾磨器，不用加水，直接加入米就可以打碎！

Philips的攪拌機就包括一個基本攪拌機、乾磨器及濕磨器各一。攪拌機我用於做果汁、南瓜汁等；乾磨器可磨米、果仁；濕磨器可磨洋葱、青椒等等。

Philips迷你攪拌機

Are you ready, baby?

其實要知道BB是否預備好開始進食固體食物，是按BB的身體狀況及活動能力，所以如果BB到6個月仍不願進食固體食物，媽媽不用擔心，可觀察BB是否有以下表現：

1) 可抬起頭
2) 椅背支持下可坐穩
3) 伸手抓著物件
4) 對食物感興趣並表現想吃
5) 看到匙羮會張口
6) 咀巴可含著匙羮
7) 能閉上咀巴並吞嚥食物

BB示範 :)

2013年4月9日星期二

我6個月大啦！！

2013年4月7日星期日

通鼻塞

朋友送的薄荷膏，聽講話通鼻塞、潤膚、潤唇、尿疹、濕疹乜都得！

我淨係今日試過俾BB通鼻塞，好似都work work 地 :)

三文魚敏感？天氣轉冷作病？

今日BB鼻蒙蒙、有鼻水，究竟是對昨日吃的三文魚敏感？或是天氣轉冷作病呢？再觀察一下.....

美味三文魚菜心粥

第一次加蛋白質類食物，BB超鍾意！

三文魚提供蛋白質及奧米加3脂肪酸，是成長及眼睛和腦部發展的重要元素！

1) 三文魚洗淨，蒸熟 (可加一片薑去腥味)

2) 去皮，用叉壓碎，用匙磨蓉，用濾網使三文魚更幼滑

3) 加到菜心粥，食得！

2013年4月6日星期六

雷公造訪之夜

救命！尋晚起身起左3次！

平時好大膽嘅BB唔知係咪因為俾雷公嚇醒過，就算瞓翻無幾耐又醒，每次都喊得好慘，好似要同雷公鬥大聲！要抱住行來行去同餵奶，攪一輪先肯瞓翻！2個鐘之後又爆喊過！

結果今朝我都唔去飲茶，等老公自己帶BB出去，我就自己靜靜地食下早餐、洗衫、收衫、煲定粥仔，好快BB翻到屋企又要開餐啦！

今日BB情緒起伏較大，唔知係咪真係嚇親，頭先餵左保嬰丹，希望今晚大家有覺好瞓。

Good night, everyone!

WHO | Frequently Asked Questions on human infection with influenza A(H7N9) virus, China

Frequently Asked Questions on human infection with influenza A(H7N9) virus, China

Update as of 5 April 2013

Note that this document supersedes the previous version. Updates will be posted as new information becomes available.

1. What is the influenza A(H7N9) virus?

Influenza A H7 viruses are a group of influenza viruses that normally circulate among birds. The influenza A(H7N9) virus is one subgroup among the larger group of H7 viruses. Although some H7 viruses (H7N2, H7N3 and H7N7) have occasionally been found to infect humans, no human infections with H7N9 viruses have been reported until recent reports from China.

2. What are the main symptoms of human infection with influenza A(H7N9) virus?

Thus far, most patients with this infection have had severe pneumonia. Symptoms include fever, cough and shortness of breath. However, information is still limited about the full spectrum of disease that infection with influenza A(H7N9) virus might cause.

3. How many human cases of influenza A(H7N9) virus have been reported in China to date?

New cases that are reported are now being compiled and posted daily. The most current information on cases can be found in Disease Outbreak News.

4. Why is this virus infecting humans now?

We do not know the answer to this question yet, because we do not know the source of exposure for these human infections. However, analysis of the genes of these viruses suggests that although they have evolved from avian (bird) viruses, they show signs of adaption to growth in mammalian species. These adaptations include an ability to bind to mammalian cells, and to grow at temperatures close to the normal body temperature of mammals (which is lower than that of birds).

5. What is known about previous human infections with H7 influenza viruses globally?

From 1996 to 2012, human infections with H7 influenza viruses (H7N2, H7N3, and H7N7) were reported in the Netherlands, Italy, Canada, United States of America, Mexico and the United Kingdom. Most of these infections occurred in association with poultry outbreaks. The infections mainly resulted in conjunctivitis and mild upper respiratory symptoms, with the exception of one death, which occurred in the Netherlands. Until now, no human infections with H7 influenza viruses have been reported in China.

6. Is the influenza A(H7N9) virus different from influenza A(H1N1) and A(H5N1) viruses?

Yes. All three viruses are influenza A viruses but they are distinct from each other. H7N9 and H5N1 are considered animal influenza viruses that sometimes infect people. H1N1 viruses can be divided into those that normally infect people and those that normally infect animals.

7. How did people become infected with the influenza A(H7N9) virus?

Some of the confirmed cases had contact with animals or with an animal environment. The virus has been found in a pigeon in a market in Shanghai. It is not yet known how persons became infected. The possibility of animal-to-human transmission is being investigated, as is the possibility of person-to-person transmission.

8. How can infection with influenza A(H7N9) virus be prevented?

Although both the source of infection and the mode of transmission are uncertain, it is prudent to follow basic hygienic practices to prevent infection. They include hand and respiratory hygiene and food safety measures.

Hand hygiene:
• Wash your hands before, during, and after you prepare food; before you eat; after you use the toilet; after handling animals or animal waste; when your hands are dirty; and when providing care when someone in your home is sick. Hand hygiene will also prevent the transmission of infections to yourself (from touching contaminated surfaces) and in hospitals to patients, health care workers and others.
• Wash your hands with soap and running water when visibly dirty; if not visibly dirty, wash your hands with soap and water or use an alcohol-based hand cleanser.

Respiratory hygiene:
• Cover your mouth and nose with a medical mask, tissue, or a sleeve or flexed elbow when coughing or sneezing; throw the used tissue into a closed bin immediately after use; perform hand hygiene after contact with respiratory secretions.

9. Is it safe to eat meat, i.e. poultry and pork products?

Influenza viruses are not transmitted through consuming well-cooked food. Because influenza viruses are inactivated by normal temperatures used for cooking (so that food reaches 70°C in all parts— "piping" hot — no "pink" parts), it is safe to eat properly prepared and cooked meat, including from poultry and game birds.

Diseased animals and animals that have died of diseases should not be eaten.

In areas experiencing outbreaks, meat products can be safely consumed provided that these items are properly cooked and properly handled during food preparation. The consumption of raw meat and uncooked blood-based dishes is a high-risk practice and should be discouraged.

10. Is it safe to visit live markets and farms in areas where human cases have been recorded?

When visiting live markets, avoid direct contact with live animals and surfaces in contact with animals. If you live on a farm and raise animals for food, such as pigs and poultry, be sure to keep children away from sick and dead animals; keep animal species separated as much as possible; and report immediately to local authorities any cases of sick and dead animals. Sick or dead animals should not be butchered and prepared for food.

11. Is there a vaccine for the influenza A(H7N9) virus?

No vaccine for the prevention of influenza A(H7N9) infections is currently available. However, viruses have already been isolated and characterized from the initial cases. The first step in development of a vaccine is the selection of candidate viruses that could go into a vaccine. WHO, in collaboration with partners, will continue to characterize available influenza A(H7N9) viruses to identify the best candidate viruses. These candidate vaccine viruses can then be used for the manufacture of vaccine if this step becomes necessary.

12. Does treatment exist for influenza A(H7N9) infection?

Laboratory testing conducted in China has shown that the influenza A(H7N9) viruses are sensitive to the anti-influenza drugs known as neuraminidase inhibitors (oseltamivir and zanamivir). When these drugs are given early in the course of illness, they have been found to be effective against seasonal influenza virus and influenza A(H5N1) virus infection. However, at this time, there is no experience with the use of these drugs for the treatment of H7N9 infection.

13. Is the general population at risk from the influenza A(H7N9) virus?

We do not yet know enough about these infections to determine whether there is a significant risk of community spread. This possibility is the subject of epidemiological investigations that are now taking place.

14. Are health care workers at risk from the influenza A(H7N9) influenza virus?

Health care workers often come into contact with patients with infectious diseases. Therefore, WHO recommends that appropriate infection prevention and control measures be consistently applied in health care settings, and that the health status of health care workers be closely monitored. Together with standard precautions, health care workers caring for those suspected or confirmed to have influenza A(H7N9) infection should use additional precautions (http://www.who.int/csr/resources/publications/swineflu/WHO_CDS_EPR_2007_6/en/index.html).

15. What investigations have begun?

Local and national health authorities are taking the following measures, among others:
• Enhanced surveillance for pneumonia cases of unknown origin to ensure early detection and laboratory confirmation of new cases;
• Epidemiological investigation, including assessment of suspected cases and contacts of known cases;
• Close collaboration with animal health authorities to determine the source of the infection.

16. Does this influenza virus pose a pandemic threat?

Any animal influenza virus that develops the ability to infect people is a theoretical risk to cause a pandemic. However, whether the influenza A(H7N9) virus could actually cause a pandemic is unknown. Other animal influenza viruses that have been found to occasionally infect people have not gone on to cause a pandemic.

17. Is it safe to travel to China?

The number of cases identified in China is very low. WHO does not advise the application of any travel measures with respect to visitors to China nor to persons leaving China.