Mavhitamini eVana: Anovada Iwo (Uye Ndevapi Ivo)?

Zvemukati

• Nutrient inoda yevana
• Vana vane zvinodiwa zvakasiyana zvinovaka muviri kupfuura vanhu vakuru here?
• Vana vanoda mavitamini ekuwedzera here?
• Vamwe vana vangangoda zvekuwedzera zvinovaka muviri
• Kusarudza vhitamini uye chipimo chemushonga
• Vitamin uye maminera ekuchengetedza vana
• Maitiro ekuona kuti mwana wako ari kuwana zvakakwana zvinovaka muviri
• Chinokosha

Sezvo vana vanokura, zvakakosha kwavari kuti vawane mavitamini akakwana uye zvicherwa kuti vave nehutano hwakanaka.

Vazhinji vana vanowana huwandu hwakaringana hwechikafu kubva mukudya kwakaringana, asi pasi pemamwe mamiriro ezvinhu, vana vangangoda kuwedzera nemavhitamini kana zvicherwa.

Chinyorwa ichi chinokuudza zvese zvaunoda kuti uzive nezve mavitamini evana uye kuti mwana wako anogona kuvada here.

Nutrient inoda yevana

Nutrient inoda yevana inoenderana nezera, bonde, saizi, kukura, uye nhanho yechiitiko.

Sekutaura kwenyanzvi dzehutano, vana vadiki vari pakati pemakore maviri neasere vanoda chiuru chemazana nemazana nemazana mana ezviuru macalorie zuva rega rega. Iwo mazera 9-13 anoda 1,400-2,600 macalorie zuva nezuva - zvinoenderana nezvimwe zvinhu, senge chiitiko chezviitiko (1,).

Kunze kwekudya macalorie akakwana, chikafu chemwana chinofanira kusangana nezvinotevera Dietary Reference Intakes (DRIs) (3):

Kunyange zvazvo zvinovaka muviri zviri pamusoro zviri zvimwe zvinonyanya kukurukurwa, havazi ivo voga vana vanoda.

Vana vanoda imwe huwandu hwese mavitamini uye mamineral ekukura kwakanaka uye hutano, asi zviyero chaizvo zvinosiyana nezera. Vana vakura uye vechidiki vanoda huwandu hwakasiyana hwechikafu kupfuura vana vadiki kuti vatsigire hutano hwakakwana.

Vana vane zvinodiwa zvakasiyana zvinovaka muviri kupfuura vanhu vakuru here?

Vana vanoda zvinovaka muviri sevakuru - asi kazhinji zvinoda zvidiki zvidiki.

Sezvo vana vanokura, zvakakosha kuti vawane huwandu hwakakwana hwezvinhu zvinovaka muviri zvinobatsira kuvaka mapfupa akasimba, akadai secalcium uye vhitamini D ().

Zvakare, iron, zinc, ayodini, choline, uye mavhitaminzi A, B6 (folate), B12, uye D zvakakosha mukukura kwehuropi muhupenyu hwepakutanga (,).

Nekudaro, kunyangwe vana vangangoda zvidiki zvidiki zvevitamin nemaminerari zvichienzaniswa nevakuru, ivo vachiri kufanira kuwana zvakakwana zveizvi zvinovaka muviri kuti vakure zvakanaka uye kusimukira.

Vana vanowanzoda zvidiki zvidiki zvevhitamini nemaminerari pane vakuru. Nutrients iyo inobatsira kuvaka mapfupa uye kukurudzira kukura kwehuropi inonyanya kukosha muhudiki.

Vana vanoda mavitamini ekuwedzera here?

Kazhinji, vana vanodya chikafu chine hutano, chakaringana havadi mavitamini ekuwedzera.

Nekudaro, vacheche vane zvidikanwi zvakasiyana zvekudya pane zvevana uye zvingangoda zvimwe zvinowedzera, senge vhitamini D yevana vanoyamwiswa ().

Ese ari maviri American Academy of Pediatrics uye United States Dhipatimendi Rezvekurima Kudya Zvigadziriso zvevaAmerican hazvikurudzire zvinowedzerwa pamusoro uye pamusoro pezvakakurudzirwa mvumo yekudya yevana vane hutano vakura kupfuura 1 vanodya zvine hutano

Aya masangano anokurudzira kuti vana vadye michero yakawanda, miriwo, zviyo, mukaka, uye mapuroteni kuti vawane chikafu chakaringana (8,).

Izvi zvekudya zvine zvese zvakakosha zvinovaka muviri zvekukura kwakanaka uye kukura muvana ().

Pakazara, vana vanodya kudya kwakaringana kunosanganisira ese mapoka ezvikafu havawanzo kuda vhitamini kana mamineral ekuwedzera. Zvakadaro, chikamu chinotevera chinofukidza zvimwe zvisizvo.

Vana vanofanirwa kudya zvakasiyana siyana zvekudya kuti vawane zvinovaka muviri zvavanoda. Mavhitaminzi kazhinji haana basa kune vana vane hutano vanodya kudya kwakaringana.

Vamwe vana vangangoda zvekuwedzera zvinovaka muviri

Kunyangwe hazvo vana vazhinji vanodya chikafu chine hutano vasingade mavitamini, chaiwo mamiriro anogona kupa kuwedzerwa.

Mamwe mavitamini uye zvicherwa zvinowedzera zvinogona kudikanwa kune vana vari panjodzi yekushomeka, senge avo (,,,):

• tevera chikafu chemidziyo kana vegan
• vane mamiriro anokanganisa kunwa kana kuwedzera kudiwa kwezvakanaka, senge chirwere chechiliac, gomarara, cystic fibrosis, kana chirwere chinoputira ura (IBD)
• ndakavhiyiwa zvinokanganisa ura kana mudumbu
• vanodya zvakanyanya uye vanonetseka kudya zvakasiyana siyana zvekudya

Kunyanya, vana vanodya zvidyarwa-zvinodyiwa vanogona kuve panjodzi yekushomeka mucalcium, iron, zinc, uye mavitamini B12 uye D - kunyanya kana vachidya mashoma kana vasina zvigadzirwa zvemhuka ().

Kudya kwevegan kunogona kuve nenjodzi kune vana kana zvimwe zvinovaka muviri zvakaita sevhitamini B12 - iyo inowanikwa zvakasikwa muzvikafu zvemhuka - isina kuchinjwa kuburikidza nekuwedzera kana chikafu chakasimbiswa.

Kukundikana kutsiva izvi zvinovaka muviri mukudya kwevana kunogona kutungamira kumhedzisiro, sekukura zvisina kujairika uye kunonoka kukura ().

Zvisinei, zvinokwanisika kuti vana vari pazvikafu zvinodyarwa muzvirimwa vawane kudya kwakakwana kubva pakudya chete kana vabereki vavo vachibatanidza zvekudya zvinokwana zvemiti izvo zvakasikwa zvine kana zvakasimbiswa nemamwe mavhitaminzi uye zvicherwa ().

Vana vane celiac kana chirwere chinoputira ura vanogona kunetsekana kutora mavitamin nemaminerari akati wandei, kunyanya iron, zinc, uye vhitamini D. Izvi zvinodaro nekuti zvirwere izvi zvinokanganisa nzvimbo dzematumbo dzinotora micronutrients (,,).

Kune rimwe divi, vana vane cystic fibrosis vane dambudziko rekutora mafuta uye, nekudaro, vanogona kusakwana zvakakwana kunwisa mafuta-anogadzikana mavitamini A, D, E, uye K ().

Pamusoro pezvo, vana vane gomarara uye zvimwe zvirwere zvinokonzeresa zvidikanwi zvinovaka muviri vangangoda zvimwe zvekuwedzera kudzivirira kushaya zvinovaka muviri zvine chekuita nechirwere ().

Chekupedzisira, zvimwe zvidzidzo zvakabatanidza kudya kunonaka muhucheche kusvika kune zvakaderera kutora micronutrients (,).

Imwe fundo mu 937 yevana vane makore matatu kusvika matatu yakawana kuti kudya kunonaka kwaive kwakabatana zvakanyanya nekutora kwakadzika kwesimbi uye zinc. Zvakadaro, mhedzisiro yacho yakaratidza kuti huwandu hweropa remaminerari aya hwakanga husina kunyatsosiyana mukusarudza zvichienzaniswa nevasingadye ().

Zvakangodaro, zvinokwanisika kuti kudya kwenguva refu kwekusarudza kunogona kutungamira mukushomeka kwemicronutrient nekufamba kwenguva uye kunogona kupa mvumo yekuwedzera zvinovaka muviri semhedzisiro.

Vitamin uye zvicherwa zvinowedzera zvinowanzo kuve zvakakosha kune vana vanotevera vegan kana miriwo kudya, vane mamiriro anokanganisa kunwa kwemanyowani, kana vanonyanya kusarudza vanodya.

Kusarudza vhitamini uye chipimo chemushonga

Kana mwana wako akatevera kudya kunorambidza, asingakwanise kutora zvinovaka muviri, kana munhu anodya hake, vanogona kubatsirwa nekutora mavitamini.

Gara uchikurukura zvekuwedzera pamwe nemupi wezvehutano usati wazvipa kumwana wako.

Paunenge uchisarudza chinowedzerwa, tsvaga mhando dzemhando dzakaedzwa nevechitatu, senge NSF International, United States Pharmacopeia (USP), ConsumerLab.com, Informed-Choice, kana Banned Substances Control Group (BSCG).

Pasina kutaura, sarudza mavitamini ayo akanyatsogadzirirwa vana uye uone kuti haana megadoses inopfuura izvo zvinovaka zvinovaka muviri zvevana.

Vitamin uye maminera ekuchengetedza vana

Vitamin kana mamineral ekuwedzera anogona kuve chepfu kuvana kana akatorwa zvakawandisa. Izvi zvinonyanya kuitika nemafuta-akanyunguduka mavhitamini A, D, E, uye K ayo akachengetwa mumafuta emuviri (20).

Imwe yenyaya yekuongorora yakaratidza vhitamini D chepfu mumwana uyo akatora zvakawandisa zvekuwedzera ().

Ziva kuti gummy mavitamini, kunyanya, inogona zvakare kuve nyore kudya zvakanyanya. Imwe ongororo yakaratidza zviitiko zvitatu zvevhitamini A chepfu muvana nekuda kwekudya zvakanyanya mavhitamini akafanana neapipi (,).

Zvakanakisa kuchengetedza mavhitaminzi pasingasviki kuvana vadiki uye nekukurukura zvakakodzera mavhitamin kudya nevana vakura kudzivirira tsaona kudya zvinowedzera.

Kana iwe uchifungidzira kuti mwana wako atora yakawandisa vhitamini kana mamineral ekuwedzera, taura nemubatsiri wezvehutano nekukasira.

Paunenge uchisarudza vhitamini, tsvaga mhando dzemhando yepamusoro uye zvinowedzeredza zvine madosi akakodzera evitamini nemaminerari evana.

Maitiro ekuona kuti mwana wako ari kuwana zvakakwana zvinovaka muviri

Kuona kuti vana vari kuwana huwandu hwakakwana hwechikafu kuitira kuti vasazoda zvekuwedzera, iva nechokwadi chekuti kudya kwavo kune zvakasiyana siyana zvinovaka muviri.

Kupinza michero, miriwo, zviyo zvese, mapuroteni akaonda, mafuta ane hutano, uye zvigadzirwa zvemukaka (kana zvichizoregererwa) muzvikafu uye zvidyiwa zvinopa mwana wako mavitamini uye zvicherwa zvakakwana.

Kubatsira mwana wako kudya zvakawanda zvigadzirwa, ramba uchizivisa miriwo mitsva nemichero yakagadzirirwa nenzira dzakasiyana uye dzinonaka.

Kudya kune hutano kwevana kunofanira zvakare kudzikisira mashuga akawedzerwa uye chikafu chakagadziriswa zvakanyanya uye kutarisa pazvibereko zvakakwana pamusoro pemuto wemichero.

Nekudaro, kana iwe uchinzwa kuti mwana wako haasi kuwana zvinovaka muviri kuburikidza nekudya chete, zvinowedzerwa zvinogona kuva nzira yakachengeteka uye inoshanda yekuendesa zvinovakavaka zvinodiwa nevana.

Bvunza chiremba wevana vemwana wako kana iwe uine hanya nezve kudya kwemwana wako kwekudya.

Nekupa mwana wako zvakasiyana-siyana zvekudya zvakakwana, unogona kuona kuti vari kuwana zvinovaka muviri zvinodiwa pahutano hwakakwana.

Chinokosha

Vana vanodya zvine hutano, zvakaenzana zvikafu zvinowanzo zadza zvido zvavo zvekudya kuburikidza nechikafu.

Zvakadaro, mavhitamini anowedzera anogona kuve anodikanwa kune vanodya vanodya, vana vane hutano hunokanganisa kunwa kwehutano kana kuwedzera zvido zvemuviri, kana avo vanotevera chikafu chemuriwo kana vegan.

Paunenge uchipa mavitamini kuvana, iva nechokwadi chekusarudza mhando dzemhando yepamusoro dzine dosi dzakakodzera dzevana.

Kuona kuti mwana wako ari kuwana zvinovaka muviri zvakakwana, ipa chikafu chakaringana chinosanganisira zvakasiyana siyana zvekudya uye inogumira zviwitsi uye chikafu chakanatswa.