Uma kungenjalo, angadinga isithasiselo ukuze avikele amathambo akhe akhula
Kwakukhona isikhathi lapho izingane zikwazi ukuzithokozisa kakhulu, isifo esibangela amathambo asakhulayo okwenyuka futhi athambile. Izingane ezinama-rickets zivame ukulimazwa imilenze ekhothamela ezinhlangothini zendlala yezinkomo kanye nezinsipho ezivuvukazayo namazinyo.
Khona-ke ososayensi baqaphela ukuthi imbangela yokuvuthwa ejwayelekile kunazo zonke ukungukuthi i-vitamin D, i-hero esingaqiniseki yokuthuthukiswa kwamathambo: Uma i-calcium i-Batman yezempilo, i-vitamin D inguRobin, ebalulekile ukuqinisekisa ukuthi umzimba uthatha i-calcium eyanele nezinye amaminerali ukhiye wokugcina amathambo aqinile futhi anempilo.
Abakhiqizi baqala ukuqinisa ukudla okuthile ngevithamini D, futhi ukukhubazeka kwezingane kuyancipha.
Nokho, eminyakeni yamuva nje, i-rickets ikhuphukile. Ezinye izingane azitholi ivithamini D ngokwanele, zingazibeka engozini hhayi kuphela ngenxa yezinhlayiya kodwa zenzeke ngamathambo. Nazi izizathu ezivame kakhulu zokuntuleka kwe-vitamin D ezinganeni, nokuthi yini ongayenza ukuze uqiniseke ukuthi umthamo wansuku zonke wengane yakho awufinyeleli.
D Ngokudla Okungafanelekile
I-American Academy of Pediatrics (AAP) incoma izingane ezingaphansi kwezinyanga ezingu-12 zithola okungenani ama-unit angama-400 omhlaba wonke (IU) wevithamini D ngosuku, kanti izingane ezi-1 kuya kwezingu-18 zithola ama-vitamin D angu-600 IU ngosuku. Into ewukuthi, akukhona ukudla okuningi, ikakhulukazi izingane ezinobungane, ezinokwemvelo ezicebile D. Kuningi kwezinye izinhlobo zezinhlanzi ezinamafutha nezinhlanzi, isibonelo. Eqinisweni, ugogo wayesebenzela okuthile okuphoqa amafutha e-cod: nje isipuni sinama-vitamin D. angaphezu kwama-1300 IU.
Uma kungenjalo, imithombo ecebile kakhulu ye-vitamin D yikudla okuye kwaqiniswa ngakho. Nasi isifingqo sokuthi ingakanani u-vitamin D ekudleni okungumthombo wemvelo kavithamini D kanye nezinye eziqiniswe ngayo:
- Salmon yasendle (ama-ounces ama-3.5): 600 kuya ku-1000 IU
- I-tuna ekheniwe (ama-ounces amathathu): 236 IU
- Ijusi le-orange eliqinisekisiwe (1 indebe): 137 IU
- Ubisi oluqinile (1 indebe): 115-124 IU
- Ama-mushroom ama-shitake amasha (ama-ounces angu-3.5): 100 IU
- Iqanda elibilisiwe (1 lonke iqanda; i-D isesikhaleni): 20 IU
S Kungenxa ye-Skimpy Sun Exposure
Omunye umthombo we-vitamin D akuyona ukudla nhlobo-ilanga. Imisebe ye-Ultraviolet yenza isikhumba sikhiqize u-vithamini D. Yiqiniso, lokhu kudala i-conundrum, njengoba sekuyaziwa ukuthi ukukhanya kwelanga ngokuqondile ngaphandle kokuvikelwa kwelanga kungabangela ingozi yengane yokuthuthukisa umdlavuza wesikhumba. Yingakho i-AAP ithi izingane ezingaphansi kwezinyanga ezingu-6 akufanele zikwazi ukukhanya kwelanga ngqo. Izingane ezindala kufanele zihlangane ngenani elivulekile lomshini wokukhanya kwelanga ohlangothini obanzi obuningi (SPF) we-15 kuya ku-30 ngaphambi kokuphuma ngaphandle.
Ukusetshenziswa kakhudlwana kwesibhakabhaka kungase kube esinye isizathu sokuntuleka kwe-vitamin D sekuye kwaba yinto evame kakhulu ezinganeni, ngakho-ke ingabe kukhona umonakalo ngempela ekuvumela ingane ukuba igwebe imisebe embalwa egameni lezempilo yethambo? Lokho kuyisimo esinzima ngoba akekho owazi ngempela ukuthi ukukhanya kwelanga kunani okwanele ukuthola izinzuzo. Abanye abacwaningi be-vitamin D bacabanga ukuthi imizuzu emihlanu kuya kwezingama-30 ukukhanya kwelanga ebusweni, izingalo, imilenze, noma emuva phakathi kuka-10 ekuseni no-3: 00 ngehora kabili ngeviki kukhona inala, kodwa kufanele uhlole nodokotela wezingane ukuthi ngabe kungaba kuhle yini umqondo wokuvumela ingane yakho ukuba iphume ilanga lingavinjelwe ngisho nesikhathi esifushane.
Izithako: To D noma Not to D
Kungakhathaliseki ukuthi ingane kufanele ithole amathumba engeziwe amavithamini D phansi ukuthi ingakanani ekutholeni ukudla kwayo. Nakhu okushiwo yi-AAP:
Izinsana ezibelethwe ngamabele (ngisho nakancane) kufanele zithole i-400 IU ngosuku lwevithamini D kusukela ezinsukwini ezimbalwa ngemva kokuzalwa.
Zonke izinsana ezingabhalisi futhi ezingadli ama-ounces angu-32 we-vitamin D-fortified formula kudingeka zenziwe nge-400 IU ka-vitamin D ngosuku.
Izingane ezindala ezingadli ama-ounces angu-32 ngosuku lobisi lwe-vitamin D-oluqinile kufanele zithole izithako zeD.
Izingane ezineminyaka engu-1 nangaphezulu abangenayo i-vitamin D engama-600 I ngosuku ngosuku lokudla kwazo kufanele zithole isamba esineziqu. Ukuze izingane ezingenakubekezelela ubisi lwezinkomo, izinhlobo eziningi ze-almond kanye nobisi lwe-soy manje ziqiniswe nge-vitamin D. Ezinye izinhlobo ze-yogurt zenezele i-vitamin D futhi, ngakho-ke cabanga ukuthi uma ulinganisela ukuthi ingane yakho ingaba yingakanani.
Izingane ezinengozi eyengeziwe yokuntuleka kwe-vitamin D, njengalezo ezithatha imithi ethile kanye nezifo ezingapheli ezifana ne-cystic fibrosis, zingadinga amanani aphezulu ka vithamini D.
Uma wena nodokotela wakho wezingane unquma ukuthi ingane yakho kufanele ithole i-vitamin D eyengeziwe, kunezinketho eziningi ezinobuntwana. Kubantwana nezinsana, kunamaconsi amavithamini. Amavithamini adumelekayo afanele izingane 3 nangaphezulu. Futhi-ke, uma umntwana esemdala ngokwanele ukugwinya amaphilisi, angamthola uD ngalelo fomu.
> Imithombo:
> I-American Academy of Pediatrics. Umbiko Wemitholampilo. "Ukwenza ngcono I-Bone Health ku-Children and Adolescents Pediatrics," I-Pediatrics, Okthoba 2014,134 (4) e1229-e1243.
> I-American Academy of Pediatrics. Isitatimende senqubomgomo. "I-ultraviolet Radiation: Ingozi Kubantwana Nezingane Ezisakhulayo." I-Pediatrics, Mar 2011, 127 (3) 588-597
> AmaHhovisi kaZwelonke wezeMpilo eHhovisi leziNsiza zeDiari. Itheksthi leqiniso labasebenzi bezeMpilo. "Vitamin D."