Izinsisekelo zokudla kwezingane
"Mnike nje i-vitamin."
Yileso seluleko abazali abavame ukudla ngaso sonke isikhathi.
Uma izingane zakho zingadli izithelo nemifino noma zibonakala zikhetha kukho konke ozinikeza khona, khona-ke i-vitamin izosiza ukuqinisekisa ukuthi bathola umsoco abawudingayo, akunjalo?
I - vitamin D yansuku zonke ingaba umshwalense wokudla okunomsoco wokulahlekelwa izakhi ezibalulekile, njenge- iron , i- vitamin D ne- calcium .
Kuye ngokuthi yiziphi izikhala ekudleni kwengane yakho okumele ugcwalise, ungamnika i-vitamine ye-gummy, i-vitamin amaningi enokwethenjelwa, noma i-vithamini ukuze uthole vithamini D. engeziwe.
Ezinye izindlela eziya kumavithamini
Kodwa wenzenjani uma ukudla kwakho okukhethiweyo kuyinto ekhethekile kangangokuthi ngeke ngisho athathe vithamini yansuku zonke?
Kungase kube isimanga kubazali abathile, kodwa kunezingane ezicabanga ukuthi amavithamini ayengamafutha aphephe kakhulu futhi angeke athinte ngisho ne- vitamine ye-gummy . Yini oyenzayo ngaleso sikhathi?
Ungazama imikhiqizo ehlukene yamavithamini angamafutha kanye namavithamini e-gummy ngama-flavour ahlukahlukene kanye nabalingiswa abahlukile, benethemba lokuthi bayothanda omunye wabo, kodwa lokho kuyindlela ebiza kakhulu. Amavithamini wezingane awashibhile.
Yiqiniso, okunye okungcono kakhulu ku-vithamini kuvele nje ukuthi izingane zakho zidle ukudla okuphelele okugcwele okugcwele amavithamini, ukususa isizathu owacabanga ukuthi badinga amavithamini endaweni yokuqala. Yilokho, eqinisweni, iseluleko se-American Dietetic Association, esitshela ukuthi "uhlelo oluhle kakhulu lokudla okunomsoco lokugqugquzela impilo enhle nokunciphisa ingozi yezifo ezingapheli ukukhetha ngokuhlakanipha izinhlobo ezihlukahlukene zokudla okunomsoco."
Lokhu kudla okunomsoco kuzofaka izithelo , imifino , okusanhlamvu okuphelele , ubhontshisi, amantongomane, kanye nembewu. Ukudla okuningi kwalokhu kudla kungase kube lula ukushiwo kunokwenzela ukudla okukhethiweyo, noma kunjalo.
Okulula, nakuba kungabizi imali, okunye okunye amavithamini okudla okukhethiweyo kungase kube ukuthi kunokuba ubisi olucacile, unikeza ingane yakho isiphuzo sokudla, njengokuthi:
- I-BOOST Kid Essentials
- Izinhlamvu Zokudla Zokudla Kwezinhlamvu Zokudla (i-powder noma ikulungele ukuphuza)
- I-PediaSure ne-Fiber
- I-PediaSickkicks (amakhilogremu ambalwa namanoni angaphansi kukaPediaSure avamile)
Kutholakala kuma-flavour amaningi ahlukene, lezi ziphuzo zokudla okunomsoco zingaphinde zinikeze ingane yakho nge-fibre engeziwe, amaprotheni nama-calories. Ufuna ukuqinisekisa ukuthi amakholori angeziwe avela kulezi ziphuzo azange agcwalise ingane yakho futhi ayenze badle ukudla okungaphansi, noma kunjalo.
I-Ovaltine ingenye ingxube evamile yokuphuza ongayifaka ebisi ukuze uhlanganise amanye amavithamini namaminerali izingane zakho ezithola.
Ukudla okunamavithamini okuqinisekisiwe
Okokugcina, uma ingane yakho ingathathi i-vithamini futhi ucabanga ukuthi kufanele, ungase uzame ukumnika ukudla okungaphezulu kwamavithamini.
Isibonelo, esikhundleni sebhotela le-peanut evamile, ungase unikeze ukudla kwakho okukhethile uPeter Pan Plus i-peanut butter, okufaka uvithamini A engeziwe, insimbi, i-vitamin E, i-vitamin B6, i-magnesium, i-zinc, neyethusi. Futhi uma wenza ibhotela ye-peanut ne-jelly sandwich ngesinkwa esingakakolweni esihle (funda ilebula lokudla), khona-ke uzothola ama- fiber engeziwe, i-calcium, i-vitamin D, namanye amavithamini namaminerali.
Ukukhetha ukudla okuhle kwasekuseni kudla kwasekuseni kungenye indlela enhle yokuthola ukudla okune-vithamine-okuqinisekisiwe ukusiza ukuthatha indawo yevithamini.
Esikhundleni sokudla okuyishukela, unike ukudla okukhethile okunye okunye okuyi-vitamin-fortified, okuyi-Total, Total Cinnamon Crunch, noma uMkhiqizo 19. Uma izingane zakho zingadli lezo, zama ama-Multi Grain Cheerios.
Okunye ukudla okune-vithamini-okuqinisiwe, okucebile, noma okuthuthukisiwe okudlayo noma okuphuzwayo okudlayo okukudlayo kungabandakanya:
- i-yogurt encane ye-sugar-yogurt eqiniswe nge-calcium ne-vitamin D
- i-soymilk ene-vitamin
- ibha yezinyane labantwana, njengeKlayf Kid ZBar
- i-oatmeal esheshayo eqiniswe ngensimbi, i-calcium, i-vitamin A, nezinye izakhi
- kusetshenziswe i-pasta
- IJitro's Plus Light Juice ene vithamini D, i-vitamin C, ne-calcium
- I-Mott's Plus ye-Kids's 'Juice Health nge vithamini A, i-vitamin C, i-calcium, nensimbi ethile
- ijusi eline-vitamin eline-vitamine, eminingi yayo engeza i-vitamin D, kuhlanganise ne-Tropicana Healthy Kids orange juice ne-Minute Maid Kids + ijusi le-orange
Ngisho nejusi elithile lezithelo, njenge-Minute Maid Kids + Apple Juice ne-Fruit Punch, selifake amavithamini ne-calcium.
Yiqiniso, lokho akusho ukuthi ibhokisi le-apula ijusi lingathatha indawo yamavithamini amaningi, kodwa ngokukhetha ukudla okuphelele okwanele nokudla okune-vithamini-okuqinile, ungazizwa ukhululekile ukuthi izingane zakho zithola wonke amavithamini kanye namaminerali abadinga. Ukubukezwa kokudla kwengane yakho nodokotela wezingane kungasiza ukuqinisekisa ukuthi akadingi ukwengeza okwengeziwe.
Imithombo:
I-American Dietetic Association. Isikhundla se-American Dietetic Association: Ukudla okusebenzayo. J Am Diet Assoc. 2009; 109: 735-746.
I-American Dietetic Association. Isikhundla se-American Dietetic Association: I-Nutrient Supplementation. J Am Diet Assoc. 2009; 109: 2073-2085.