Ingabe Izingane Kufanele Zithathe I-Vitamin Supplements?

Njengoba izingane zikhula, kubalulekile ukuthi zithole amavithamini namaminerali anele ukuze zihlangabezane nezidingo zazo zempilo.

Izingane eziningi zithola imisoco eyanele ngokudla okunomsoco, kodwa kwezinye izimo, kungase kudingeke ukuba izingane zenezelwe ngamavithamini noma amaminerali.

Esihlokweni esithi "amavithamini izingane" Izochaza ukuthi yini okudingeka ukwazi ngayo futhi ikutshele uma ingane yakho iyidinga.

Izidingo Zomsoco Zezingane

Izidingo zokudla okunomsoco zezingane zincike eminyakeni yobudala, ubulili, ubukhulu, ukukhula kanye nezinga lomsebenzi.

Ngokusho kochwepheshe bezempilo, ama-calories angu-2-8 ayadingeka usuku ngalunye ezinganeni ezineminyaka engu-1.000-1.400. Izingane ezineminyaka engu-9-13 ubudala zidinga ama-calories angu-1.400-2.600 ngosuku, kuya ngezici ezithile ezifana nezinga lomsebenzi. 

Ngaphezu kokuthola ama-kilojoule anele, ingane kufanele ihlangabezane nalawa ma-Dietary Reference Inputs (DRIs) alandelayo ngokudla kwayo: 

Lezi akuzona zodwa izinto ezidingwa izingane. Izingane zidinga inani elithile levithamini namaminerali ukuze zikhule kahle, futhi lezi zilinganiso ziyahlukahluka ngokuya ngeminyaka.

Izingane ezindala kanye nentsha idinga amanani ahlukene omsoco kunezingane ezincane ukuze zisekele impilo enhle.

Ingabe Izidingo Zevithamini Zezingane Zihlukile Kwezabantu Abadala?

Izingane zidinga imisoco efanayo neyabantu abadala, kodwa ngamanani amancane.

Njengoba izingane zikhula, i-calcium ve Ivithamini D Kubaluleke kakhulu ukuthi bathole imisoco eyanele ukusiza ukwakha amathambo aqinile, njenge

Ngaphezu kwalokho, i-iron, i-zinc, i-iodine, ikholi kanye namavithamini A, B6 (folate), B12 kanye no-D abalulekile ekukhuleni kobuchopho ebusheni.

Ngakho-ke, nakuba izingane zidinga amanani amancane amavithamini namaminerali uma kuqhathaniswa nabantu abadala, zidinga ukuthola okwanele kwalezi zakhi ukuze zikhule kahle futhi zithuthuke.

Ingabe Izingane Zidinga Izithasiselo Zevithamini?

Ngokuvamile, izingane ezidla ukudla okunempilo nokulinganisela azidingi izithasiselo zamavithamini. Kodwa izingane zinezidingo ezihlukile zokudla okunempilo kunezingane futhi zingase zidinge izithasiselo ezithile, ezinjengovithamini D, ezinganeni ezincela ibele.

Izinhlangano zezempilo azincomi futhi zithi izithasiselo azidingi inqobo nje uma izingane zidla izithelo, imifino, okusanhlamvu, imikhiqizo yobisi kanye namaprotheni ukuze zithole ukudla okwanele.

Lokhu kudla kuqukethe zonke izakhamzimba ezidingekayo ekukhuleni okunempilo kwezingane.

Ngokuvamile, izingane ezinomsoco ohlanganisa wonke amaqembu okudla azidingi amavithamini noma amaminerali. Nokho, kukhona okuhlukile kulesi simo. 

Ezinye izingane zingase zidinge izithasiselo

Nakuba izingane zingadla ukudla okunempilo, ezinye izimo ezikhethekile zingadinga ukwesekwa. Nazi izingane ezizodinga ukusetshenziswa kwezithako zamavithamini namaminerali ezinganeni futhi ezibhekene nokushoda kwazo.: 

- Labo abadla imifino noma i-vegan.

- Labo abanesimo esithinta noma esikhulisa ukumuncwa kwezakhi, njengesifo se-celiac, umdlavuza, i-cystic fibrosis noma isifo sofuba (IBD).

– Labo abahlinzwe okuthinta amathumbu noma isisu.

- Abadlayo abakhethayo kakhulu. 

Izingane ekudleni kwemifino; ingase ibe nokuntula i-calcium, insimbi, i-zinc, amavithamini B12 no-D. Ukudla kwe-vegan kungaba yingozi, ikakhulukazi ezinganeni.

Ukushoda kwezingane kwezinye izakhamzimba kungaholela emiphumeleni engathi sína njengokukhula okungavamile kanye nokubambezeleka kokukhula.

Izingane ezine-celiac noma izifo zamathumbu ezivuthayo, ikakhulukazi i-iron, zinc futhi ingase ibe nobunzima bokumunca amavithamini namaminerali amaningi, kuhlanganise novithamini D.

Ngakolunye uhlangothi, izingane ezine-cystic fibrosis zinobunzima bokumunca amafutha ngakho azikwazi ukumunca ngokwanele amavithamini A, D, E, no-K ancibilikayo.

Ukwengeza, izingane ezinomdlavuza nezinye izifo ezibangela ukwanda kwezidingo zomsoco zingase zidinge izithako ezithile zokuvimbela ukungondleki okuhlobene nezifo.

Iyiphi I-Vitamin Okufanele Isetshenziselwe Izingane?

Uma ingane yakho idla ukudla okulinganiselwe, ingawumumbi ngokwanele umsoco, noma idla ngokukhetha, kungase kudingeke izithasiselo zamavithamini. Hlala uthintana nodokotela ngaphambi kokunikeza ingane yakho izithasiselo. 

Ukucatshangelwa Lapho Usebenzisa Amavithamini Ezingane

Izithako zamavithamini noma amaminerali zingaba yingozi ezinganeni uma ziphuzwa ngobuningi. Lokhu kuyiqiniso ikakhulukazi kumavithamini ancibilikayo amafutha A, D, E no-K, agcinwa emzimbeni. Ucwaningo olulodwa lwabika ubuthi bevithamini D enganeni ethathe izithasiselo eziningi kakhulu.

Amavithamini kufanele agcinwe endaweni lapho izingane ezincane zingafinyeleleki khona ukuze zigweme ukusetshenziswa ngokweqile ngengozi.

Amavithamini, ikakhulukazi ushingamu noma uswidi, avame ukufana noswidi, okungaba yingozi ezinganeni.

Ukusebenzisa inani elikhulu lamavithamini noma amaminerali kungabangela imiphumela emibi kakhulu njengobuhlungu besisu, isifo sohudo, amajaqamba, isicanucanu kanye nezinkinga zesikhumba.

Ezimweni ezimbi kakhulu, kungabangela ukulimala kwesitho, i-coma, ngisho nokufa. Ngakho-ke, kubalulekile ukusebenzisa izithasiselo kuphela njengoba kuyalelwe futhi ugcine wonke amavithamini namaminerali endaweni izingane.

Futhi, khetha amavithamini namaminerali asezingeni eliphakeme aklanyelwe izingane ngokukhethekile, angenazo izithasiselo nezigcwalisi. Xhumana nodokotela mayelana nokukhetha izithasiselo ezingcono kakhulu zezingane.

Uqinisekisa Kanjani Ingane Yakho Ithola Ukudla Okunempilo Okwanele?

Ukuqinisekisa ukuthi izingane zithola imisoco eyanele; badinga ukudla okunomsoco lapho bedla khona zonke izinhlobo zokudla okunomsoco.

Izithelo, imifino, okusanhlamvu okuphelele, amaprotheni amancane, amafutha anempilo kanye nemikhiqizo yobisi kuzonikeza ingane yakho amavithamini namaminerali anele.

Ngaphezu kwalokho, ungenza izimo ezihlukene ezivela ezithelweni nemifino ukuze ubenze badle ngokuthanda ukudla, noma ungenza ukudla kwabo kujabulise ngezethulo ezahlukene.

Kodwa kufanele unciphise ushukela owengeziwe kanye nokudla okugayiwe kakhulu, futhi ubakhuthaze ukuba badle isithelo ngokwaso kuneziphuzo ezinoshukela njengejusi yezithelo.

Uma ucabanga ukuthi ingane yakho ayikutholi ukudla okwanele futhi idinga iseluleko, vakashela udokotela wezingane ukuze uthole. Udokotela uzokunikeza izivivinyo ezidingekayo futhi anikeze izeluleko uma untula. 

Ukudla ukudla okunomsoco

Izithelo, imifino, okusanhlamvu okuphelele, amafutha anempilo nokudla kwamaprotheni konke kunikeza amavithamini namaminerali acebile abalulekile ekudleni kwengane, kanye nezinye izakhi ezibalulekile njengefayibha nama-antioxidants.

Amanzi okuphuza

I-hydration iyingxenye ebalulekile yokudla kwezingane. I-hydration eyanele yomzimba ibalulekile ezicini eziningi zempilo, futhi ukuphuza amanzi anele kulawula yonke into kusukela ekusebenzeni kweseli kuya ekushiseni komzimba. Izidingo zamanzi zingahluka, kodwa ngokuvamile kudingekile ukuphuza izingilazi zamanzi ezingu-7-14 ngosuku, kuye ngebanga lobudala nobulili.

Ukunciphisa ukungenisa ushukela owengeziwe

Kubalulekile futhi ukunciphisa izinga loshukela owengeziwe otholakala ekudleni okufana namaswidi, amaswidi, nama-dessert, kanye nesoda, ujusi, iziphuzo zezemidlalo, netiye eliqhwa.

Akukhona nje kuphela ukuthi lokhu kudla kuvame ukuba nama-kilojoule amaningi futhi kuntula imisoco ebalulekile, futhi kungabeka izingane engcupheni yokubola kwamazinyo, ukukhuluphala, izinkinga zenhliziyo kanye nesifo sikashukela sohlobo 2.

Ukudla isithelo ngokwaso esikhundleni sejusi, ukuphuza amanzi esikhundleni seziphuzo ezinoshukela, nokuhlola amalebula okudla ngokucophelela ukuze uthole imithombo kashukela efihliwe kungasiza ekunciphiseni izinga likashukela wengane.

ukugwema amafutha e-trans

Amafutha e-Transdan kufanele kugwenywe ngazo zonke izindleko. Lolu hlobo lwamafutha olungenampilo, oluvame ukutholakala ekudleni okugayiwe kanye nokuthosiwe, lungaba nomthelela ezimeni ezibucayi njengesifo senhliziyo, umdlavuza, isifo sikashukela kanye nokukhuluphala.

Ukunciphisa ukusetshenziswa kokudla okugayiwe kanye nokudla amafutha anempilo avela emithonjeni efana namafutha omnqumo, ukwatapheya, amantongomane kanye nembewu kungasiza ekunciphiseni ukudla kwengane ngamafutha e-trans.

Ngenxa yalokho;

Izingane ezinokudla okunempilo nokunomsoco azidingi izithasiselo. Kodwa-ke, ezinye izimo ezikhethekile zidinga ukuqiniswa ukuze kulungiswe ukuntula.

amavithamini izingane Kufanele uthintane nodokotela ukuze uthole ukwesekwa futhi ulandele izincomo zakhe.