Vana Vanofanira Kutora Vitamin Supplements?

Sezvo vana vachikura, zvakakosha kuti vawane mavhitamini nemamineral akakwana kuti aite zvinodiwa pautano hwavo.

Vana vakawanda vanowana zvokudya zvinovaka muviri zvakakwana kuburikidza nekudya kunovaka muviri, asi pane dzimwe nguva, vana vangada kuwedzerwa mavhitamini kana mamineral.

Muchinyorwa "mavitamini evana" Ichatsanangura zvaunoda kuziva pamusoro payo uye kukuudza kana mwana wako achida.

Zvokudya Zvokudya Zvinodikanwa Zvevana

Zvokudya zvinovaka muviri zvevana zvinoenderana nezera, bonde, ukuru, kukura uye danho rekuita.

Maererano nenyanzvi dzehutano, 2-8 macalorie anodiwa zuva rega rega kune vana vane makore 1.000-1.400. 9-13 makore ekuzvarwa vanoda 1.400-2.600 macalorie pazuva, zvichienderana nezvimwe zvinhu zvakaita seyero yebasa. 

Pamusoro pekuwana macalorie akakwana, mwana anofanira kusangana nezvinotevera Dietary Reference Inputs (DRIs) kuburikidza nekudya kwake: 

Izvi handizvo zvoga zvinhu zvinodiwa nevana. Vana vanoda uwandu chaihwo hwevhitamini nemamineral chimwe nechimwe kuti vakure vaine utano, uye zviyero izvi zvinosiyana nezera.

Vana vakura uye vechidiki vanoda huwandu hwakasiyana hwekudya kune vadiki kuti vatsigire hutano hwakakwana.

Ko Mavhitamini Evana Anodiwa Zvakasiyana Nevakuru?

Vana vanoda zvokudya zvinovaka muviri zvakafanana nevakuru, asi zvishoma.

Sezvo vana vachikura, calcium ve Vitamin D Zvakakosha zvikuru kuti vawane kudya kunovaka muviri kwakakwana kunobatsira kuvaka mapfupa akasimba, sekuti

Mukuwedzera, iron, zinc, iodine, choline uye mavhitaminzi A, B6 (folate), B12 neD akakosha pakukura kwehuropi pazera rechidiki.

Naizvozvo, kunyangwe zvazvo vana vachida mavhitamini madiki nemamineral kana vachienzaniswa nevakuru, vanofanirwa kuwana zvinovaka muviri zvakakwana kuti vakure zvine hutano nekukura.

Vana Vanoda Mavhitamini Ekuwedzera Here?

Kazhinji, vana vane kudya kwakanaka uye kwakadzikama havadi mavitamini ekuwedzera. Asi vacheche vane zvinovaka muviri zvakasiyana pane zvevana uye vangada zvimwe zvokuwedzera, zvakadai sevhitamini D, kuvana vanoyamwisa.

Masangano ezvehutano haakurudzire uye anoti zvekuwedzera hazvidiwi chero bedzi vana vachidya michero yakasiyana-siyana, miriwo, zviyo, zvigadzirwa zvemukaka uye mapuroteni kuti vawane kudya kwakakwana.

Zvokudya izvi zvine chese chinovaka muviri chinodiwa mukukura nekukura zvine hutano muvana.

Kazhinji, vana vane kudya kwakakwana kunosanganisira mapoka ose ezvokudya havadi vitamini kana mineral supplements. Zvisinei, pane zvimwe zvinosiyana nemamiriro ezvinhu aya. 

Vamwe vana vangada zvokuwedzera

Kunyange zvazvo vana vangadya zvine utano, mamwe mamiriro ezvinhu anokosha angada kuwedzerwa. Heano vana vanozoda kushandiswa kwevhitamini nemamineral supplements muvana uye vakatarisana nekushaikwa kwavo.: 

- Avo vari pakudya kwemuriwo kana vegan.

- Avo vane chirwere chinokanganisa kana kuwedzera kutorwa kwezvokudya, zvakadai sechirwere checeliac, kenza, cystic fibrosis kana chirwere chinoputika (IBD).

– Avo vakavhiyiwa zvinobata matumbu kana mudumbu.

- Vanodya zvakanyanya. 

Vana vari pakudya kwemiriwo; inogona kuona kushomeka kwecalcium, iron, zinc, mavhitaminzi B12 uye D. Kudya kwevegan kunogona kuva nengozi, kunyanya kuvana.

Kusakwana kwevana mune zvimwe zvinovaka muviri zvinogona kutungamirira kumigumisiro yakakomba yakadai sekukura kusina kujairika uye kunonoka kukura.

Vana vane chirwere chechiliac kana chinoputika bowel, kunyanya iron, zinc uye anogona kunetseka kutora mavhitamini akawanda nemamineral, kusanganisira vhitamini D.

Kune rumwe rutivi, vana vane cystic fibrosis vane dambudziko rekusveta mafuta uye naizvozvo havagoni kutora zvakakwana mavhitaminzi anonyungudika A, D, E, uye K.

Pamusoro pezvo, vana vane cancer uye zvimwe zvirwere zvinokonzeresa kudiwa kwekudya kunovaka muviri vangada zvimwe zvekuwedzera kudzivirira kushomeka kwechirwere.

Ndeipi Vitamin Inofanira Kushandiswa Kune Vana?

Kana mwana wako ari pazvokudya zvakaganhurirwa, asingasveta zvinovaka muviri zvakakwana, kana kuti ari anodya, mavhitamini ekuwedzera angadiwa. Nguva dzose bvunza chiremba usati wapa mwana wako mishonga yekuwedzera. 

Mafungiro Paunenge Uchishandisa Mavhitamini Kune Vana

Vitamin kana mineral supplements inogona kuva chepfu kuvana kana ichitorwa yakawanda. Izvi ndezvechokwadi kunyanya kune mafuta-anonyungudika mavhitaminzi A, D, E uye K, ayo akachengetwa mumuviri. Imwe nyaya yekuongorora yakashuma vhitamini D chepfu mumwana akatora overdose yekuwedzera.

Mavhitaminzi anofanira kuchengetwa pasingasvikirwi nevana vadiki kudzivirira kuwandisa netsaona.

Mavhitamini, kunyanya chingamu kana zvihwitsi, anowanzofanana nezvihwitsi, zvinogona kuva nengozi kuvana.

Kushandisa mavhitamini akawanda kana zvicherwa zvinogona kukonzera migumisiro yakakomba yakadai sekurwadziwa kwemudumbu, manyoka, mazamu, kusvotwa uye matambudziko eganda.

Muzviitiko zvakakomba, zvinogona kukonzera kukanganisa kwenhengo, coma, uye kunyange kufa. Nokudaro, zvakakosha kushandisa mishonga yekuwedzera chete sezvakarayirwa uye kuchengetedza mavhitamini nemaminerari kunze kwekusvikirwa nevana.

Zvakare, sarudza emhando yepamusoro mavhitaminzi nemaminerari akanyatsogadzirirwa vana, asina ekuwedzera uye mafirita. Bvunza chiremba nezvekusarudza zvakanakisa zvokuwedzera zvevana.

Unoita Sei Kuti Mwana Wako Awane Zvokudya Zvakakwana?

Kuona kuti vana vawana kudya kwakakwana; vanoda kudya kwakadzikama umo vanodya marudzi ose ezvokudya zvinovaka muviri.

Zvibereko, miriwo, zviyo, mapuroteni akaonda, mafuta ane utano uye zvigadzirwa zvemukaka zvichapa mwana wako mavhitamini nemamineral akakwana.

Mukuwedzera, iwe unogona kugadzira maumbirwo akasiyana kubva kumichero nemiriwo kuti vadye nechido, kana iwe unogona kuita kuti chikafu chavo chifare nemharidzo dzakasiyana.

Asi iwe unofanirwa kudzikamisa shuga yakawedzerwa uye chikafu chakagadzirwa zvakanyanya, uye uvakurudzire kudya muchero pachawo pane zvinwiwa zvine shuga semuchero wemuchero.

Kana iwe uchifunga kuti mwana wako haasi kuwana kudya kwakakwana uye achida mazano, enda kuna chiremba wevana kuti azive. Chiremba achakupa bvunzo dzinodiwa uye kupa zano kana paine kushomeka. 

Kudya chikafu chinovaka muviri

Zvibereko, miriwo, zviyo, mafuta ane utano uye mapuroteni zvokudya zvose zvinopa mavhitamini akapfuma nemamineral anokosha pakudya kwomwana, pamwe chete nezvimwe zvinovaka muviri zvinokosha zvakadai sefiber uye antioxidants.

Kumwa mvura

Hydration chinhu chakakosha chekudya kwevana. Mvura yakakwana yemuviri yakakosha kune zvakawanda zvehutano, uye kunwa mvura yakakwana kunogadzirisa zvinhu zvose kubva pakushanda kwesero kusvika kune tembiricha yemuviri. Zvinodiwa zvemvura zvinogona kusiyana, asi kazhinji zvinodiwa kunwa magirazi emvura 7-14 pazuva, zvichienderana nezera uye murume kana mukadzi.

Kuderedza kuwedzera shuga kudya

Zvakakoshawo kuderedza kudyiwa kweshuga yakawedzerwa inowanikwa muzvokudya zvakadai semaswiti, candies, uye madhiri, pamwe chete nesoda, muto, zvinwiwa zvemitambo, uye iced tea.

Hazvisi izvo chete zvekudya izvi zvinowanzokwira mumakoriyumu uye kushayikwa mune zvakakosha zvinovaka muviri, zvinogona zvakare kuisa vana panjodzi yekuora mazino, kuwedzera uremu, matambudziko emoyo uye Type 2 chirwere cheshuga.

Kudya muchero wacho pachawo panzvimbo pemuto, kunwa mvura panzvimbo pezvinwiwa zvine shuga, uye kunyatsoongorora mabhii ezvokudya kuti uwane manyuko eshuga akavanzika zvinogona kubatsira kuderedza kudyiwa kweshuga kwomwana.

kudzivisa trans mafuta

Trans mafutadhani inofanira kudziviswa chero ipi zvayo. Mhando yemafuta asina kunaka aya, anowanzo kuwanikwa muzvokudya zvakagadzikiswa uye zvakakangwa, anogona kukonzera mamiriro ezvinhu akakomba akadai sehosha yemwoyo, kenza, chirwere cheshuga uye kufutisa.

Kuderedza kudyiwa kwechikafu chakagadzikiswa uye kudya mafuta ane hutano kubva kumafuta emuorivhi, maavocado, nzungu nembeu zvinogona kubatsira kuderedza kudyiwa kwemwana nemafuta.

Semagumo;

Vana vane kudya kunovaka muviri uye kwakagwinya havadi zvokuwedzera. Nekudaro, mamwe makesi akakosha anoda kusimbiswa kuti agadzirise kushomeka.

mavitamini evana Iwe unofanirwa kuonana nachiremba kuti uwedzere uye kutevera mazano ake.