Mavitamini a Ana: Kodi Amawafuna (Ndi Ndani Omwe)?

Zamkati

• Zakudya zofunikira kwa ana
• Kodi ana amafunikira michere yambiri kusiyana ndi akulu?
• Kodi ana amafunikira zowonjezera mavitamini?
• Ana ena angafunike zowonjezera zowonjezera
• Kusankha vitamini ndi mlingo
• Mavitamini ndi michere yoteteza ana
• Momwe mungatsimikizire kuti mwana wanu akupeza michere yokwanira
• Mfundo yofunika

Pamene ana akukula, ndikofunikira kuti apeze mavitamini ndi michere yokwanira kuti akhale ndi thanzi labwino.

Ana ambiri amapeza michere yokwanira kuchokera pachakudya choyenera, koma nthawi zina, ana angafunikire kuwonjezera mavitamini kapena michere.

Nkhaniyi ikukuuzani zonse zomwe muyenera kudziwa zamavitamini a ana komanso ngati mwana wanu angawafune.

Zakudya zofunikira kwa ana

Zakudya zofunikira kwa ana zimadalira zaka, kugonana, kukula, kukula, ndi magwiridwe antchito.

Malinga ndi akatswiri azaumoyo, ana aang'ono azaka zapakati pa 2 ndi 8 amafunikira ma calorie 1,000-1,400 tsiku lililonse. Awo azaka 9-13 amafuna 1,400-2,600 calories tsiku lililonse - kutengera zinthu zina, monga gawo la ntchito (1,).

Kuphatikiza pa kudya zakudya zopatsa mphamvu zokwanira, zomwe mwana amadya ziyenera kukwaniritsa izi: (3):

Ngakhale michere yomwe ili pamwambayi ndi ina yomwe imakambidwa kwambiri, si okhawo omwe ana amafunikira.

Ana amafunikira mavitamini ndi mchere uliwonse kuti akule bwino komanso akhale athanzi, koma kuchuluka kwake kumasiyana malinga ndi zaka. Ana okalamba ndi achinyamata amafunikira zakudya zosiyanasiyana kuposa ana ang'onoang'ono kuti athe kukhala ndi thanzi labwino.

Kodi ana amafunikira michere yambiri kusiyana ndi akulu?

Ana amafunikira michere yofanana ndi akulu - koma nthawi zambiri amafunikira zochepa.

Pamene ana akukula, nkofunika kuti iwo apeze zakudya zokwanira zomwe zimathandiza kupanga mafupa olimba, monga calcium ndi vitamini D ().

Kuphatikiza apo, chitsulo, zinc, ayodini, choline, ndi mavitamini A, B6 (folate), B12, ndi D ndizofunikira pakukula kwaubongo mudakali aang'ono (,).

Chifukwa chake, ngakhale ana angafunike mavitamini ndi michere yocheperako poyerekeza ndi achikulire, amafunikirabe kupeza michere yokwanira kuti akule bwino.

Ana amafunikira mavitamini ndi michere yocheperako kuposa achikulire. Zakudya zomwe zimathandiza kumanga mafupa ndikulimbikitsa kukula kwaubongo ndizofunikira kwambiri muubwana.

Kodi ana amafunikira zowonjezera mavitamini?

Mwambiri, ana omwe amadya chakudya chopatsa thanzi, safunika mavitamini.

Komabe, makanda amafunikira zosowa zosiyanasiyana kuposa ana ndipo angafunike zowonjezera zina, monga vitamini D wa ana oyamwitsa ().

American Academy of Pediatrics ndi United States Dipatimenti ya Zakudya Zakudya Malangizo kwa anthu aku America samalimbikitsa zowonjezera zowonjezera kuposa zoperekera zakudya za ana athanzi okulirapo kuposa 1 omwe amadya chakudya choyenera.

Mabungwewa amati ana azidya zipatso zosiyanasiyana, ndiwo zamasamba, tirigu, mkaka, ndi mapuloteni kuti apeze chakudya chokwanira (8,).

Zakudya izi zimakhala ndi zofunikira zonse zakukula bwino ndi chitukuko mwa ana ().

Ponseponse, ana omwe amadya chakudya choyenera chomwe chimaphatikizapo magulu onse azakudya nthawi zambiri safuna mavitamini kapena michere. Komabe, gawo lotsatirali likufotokoza zina zapadera.

Ana ayenera kudya zakudya zosiyanasiyana kuti apeze michere yomwe amafunikira. Mavitamini nthawi zambiri amakhala osafunikira kwa ana athanzi omwe amadya zakudya zoyenera.

Ana ena angafunike zowonjezera zowonjezera

Ngakhale ana ambiri omwe amadya chakudya chopatsa thanzi safuna mavitamini, zochitika zina zimatha kuwonjezera.

Mavitamini ena amchere amatha kukhala ofunikira kwa ana omwe ali pachiwopsezo chofooka, monga omwe (,,,):

• tsatirani zakudya zamasamba kapena zamasamba
• ali ndi vuto lomwe limakhudza kuyamwa kapena kuonjezera kufunikira kwa michere, monga matenda a leliac, khansa, cystic fibrosis, kapena matenda opweteka am'mimba (IBD)
• adachitidwa opaleshoni yomwe imakhudza matumbo kapena m'mimba
• ndimakonda kudya kwambiri ndipo amavutika kudya zakudya zosiyanasiyana

Makamaka, ana omwe amadya zakudya zopangidwa ndi mbewu atha kukhala pachiwopsezo cha kuchepa kwa calcium, iron, zinc, ndi mavitamini B12 ndi D - makamaka ngati adya zochepa kapena osadya nyama ().

Zakudya zamasamba zitha kukhala zowopsa kwa ana ngati zakudya zina monga vitamini B12 - zomwe zimapezeka mwachilengedwe muzakudya zanyama - sizimasinthidwa m'malo mwa zowonjezera kapena zakudya zolimba.

Kulephera kusinthitsa michere iyi m'zakudya za ana kumatha kubweretsa zovuta, monga kukula kosazolowereka komanso kuchedwa kwachitukuko ().

Komabe, ndizotheka kuti ana omwe amadya zakudya zamasamba azipeza zakudya zokwanira kuchokera pachakudya chokhacho ngati makolo awo akuphatikiza zakudya zokwanira zomwe mwachilengedwe zimakhala kapena zili ndi mavitamini ndi michere ().

Ana omwe ali ndi matenda opatsirana m'mimba kapena otupa amatha kukhala ndi vuto lopeza mavitamini ndi michere yambiri, makamaka chitsulo, zinc, ndi vitamini D. Izi ndichifukwa choti matendawa amawononga madera am'matumbo omwe amatenga micronutrients (,,).

Kumbali inayi, ana omwe ali ndi cystic fibrosis amavutika kuyamwa mafuta ndipo, chifukwa chake, sangatenge mokwanira mavitamini osungunuka mafuta A, D, E, ndi K ().

Kuphatikiza apo, ana omwe ali ndi khansa ndi matenda ena omwe amayambitsa zosowa zowonjezera michere angafunike zowonjezera zina kuti ateteze kusowa kwa zakudya m'thupi ().

Pomaliza, kafukufuku wina adalumikiza kudya kosavuta muubwana ndi kuchepa kwa micronutrients (,).

Kafukufuku m'modzi mwa ana 937 azaka zapakati pa 3-7 adapeza kuti kudya kosavuta kumalumikizidwa kwambiri ndikulowetsedwa kwachitsulo ndi zinc. Komabe, zotsatira zake zidawonetsa kuti magawo amchere amcherewa sanali osiyana kwenikweni ndi ena osadya ().

Komabe, ndizotheka kuti kudya kwakanthawi kochepa kungayambitse kuchepa kwa micronutrient pakapita nthawi ndipo kungapangitse kuti zowonjezera zowonjezera zizikhala choncho.

Vitamini ndi michere yowonjezera nthawi zambiri imakhala yofunikira kwa ana omwe amatsata zakudya zamasamba kapena zamasamba, amakhala ndi vuto lomwe limakhudza kuyamwa kwa michere, kapena omwe amangodya kwambiri.

Kusankha vitamini ndi mlingo

Ngati mwana wanu amadya zakudya zoletsa, sangadye mokwanira michere, kapena ndi wongodya zokhazokha, atha kupindula ndikutenga mavitamini.

Nthawi zonse muzikambirana zowonjezera zowonjezera ndi omwe amakuthandizani musanapatse mwana wanu.

Mukasankha chowonjezera, yang'anani zopangidwa mwaluso zomwe zayesedwa ndi wina, monga NSF International, United States Pharmacopeia (USP), ConsumerLab.com, Informed-Choice, kapena Banned Substances Control Group (BSCG).

Osanenapo, sankhani mavitamini omwe amapangidwira ana makamaka ndikuwonetsetsa kuti alibe ma megadoses omwe amapitilira zosowa za ana za tsiku ndi tsiku.

Mavitamini ndi michere yoteteza ana

Vitamini kapena michere yowonjezeramo imatha kukhala poizoni kwa ana akamamwa mopitirira muyeso. Izi ndizowona makamaka ndi mavitamini A, D, E, ndi K osungunuka mafuta omwe amasungidwa m'mafuta amthupi (20).

Kafukufuku wina adafotokoza za vitamini D kawopsedwe mwa mwana yemwe amamwa chowonjezera ().

Dziwani kuti mavitamini a gummy, makamaka, amathanso kukhala ovuta kudya mopitirira muyeso. Kafukufuku wina adatchula katatu za mavitamini A a poizoni mwa ana chifukwa chodya kwambiri mavitamini ngati maswiti (,).

Ndibwino kuti mavitamini asafike kwa ana ang'onoang'ono ndikukambirana za mavitamini oyenera ndi ana okulirapo kuti apewe kudya mwangozi zakudya zowonjezera.

Ngati mukuganiza kuti mwana wanu watenga vitamini kapena mchere wambiri, kambiranani ndi wothandizira zaumoyo nthawi yomweyo.

Mukamasankha vitamini, yang'anani zopangidwa mwaluso kwambiri ndi zowonjezera zomwe zili ndi mlingo woyenera wa mavitamini ndi michere ya ana.

Momwe mungatsimikizire kuti mwana wanu akupeza michere yokwanira

Kuonetsetsa kuti ana akupeza michere yokwanira kotero kuti safuna zowonjezera, onetsetsani kuti chakudya chawo chili ndi zakudya zosiyanasiyana zopatsa thanzi.

Kuphatikiza zipatso, ndiwo zamasamba, tirigu wathunthu, mapuloteni owonda, mafuta athanzi, ndi zopangira mkaka (ngati zingaloledwe) muzakudya ndi zokhwasula-khwasula zitha kupatsa mwana wanu mavitamini ndi mchere wokwanira.

Kuti muthandize mwana wanu kudya zokolola zambiri, pitirizani kuyambitsa nkhumba zatsopano ndi zipatso zokonzedwa m'njira zosiyanasiyana komanso zokoma.

Chakudya chopatsa thanzi cha ana chiyeneranso kuchepetsa shuga wowonjezera komanso zakudya zosinthidwa kwambiri ndikuyang'ana zipatso zonse pamadzi azipatso.

Komabe, ngati mukuwona kuti mwana wanu sakupeza chakudya choyenera kudzera mu zakudya zokha, zowonjezera zowonjezera zitha kukhala njira yabwino komanso yothandiza yoperekera zakudya zomwe ana amafunikira.

Funsani dokotala wa ana anu ngati mukuda nkhawa ndi zomwe mwana wanu amadya.

Mwa kupatsa mwana wanu zakudya zosiyanasiyana zosiyanasiyana, mutha kuwonetsetsa kuti akupeza michere yofunikira kuti akhale ndi thanzi labwino.

Mfundo yofunika

Ana omwe amadya zakudya zopatsa thanzi, zimadzaza zosowa zawo kudzera mu chakudya.

Komabe, zowonjezera mavitamini zitha kukhala zofunikira kwa omwe amangodya, ana omwe ali ndi thanzi labwino lomwe limakhudza kuyamwa kwa michere kapena kuwonjezera zosowa za michere, kapena iwo omwe amadya zamasamba kapena zamasamba.

Mukamapereka mavitamini kwa ana, onetsetsani kuti mwasankha mitundu yabwino kwambiri yomwe imakhala ndi ana oyenera.

Kuonetsetsa kuti mwana wanu akupeza michere yokwanira, perekani chakudya choyenera chomwe chimaphatikizapo zakudya zosiyanasiyana komanso kuchepetsa maswiti ndi zakudya zoyengedwa.