Amavithamini Nezithako Zezingane
Zonke izingane zidinga amavithamini, amaminerali, nezinye izakhi ukuze ziphile futhi zikhule ngendlela evamile.
Futhi njenge-vitamin D, i-iron ne-calcium, izingane zidinga i-omega-3 fatty acids, kuhlanganise ne-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (i-DHA), engayithola kumafutha enhlanzi. Yingakho ipiramidi yokudla itusa ukuthi izingane zidle 'izinhlanzi ezicebile ama-acids e-omega-3, njenge-salmon, i-trout, ne-herring.'
Uma izingane zingadli lezi zinhlanzi, zingadinga enye imithombo yamafutha e-omega-3, kuhlanganise nokunye ukudla okungeziwe ngamafutha enhlanzi, i-multivitamin ne-DHA ne-EPA, noma amanye amafutha wezinhlanzi.
Izinzuzo ze-Fish Oil
Izindleko zokudla okunomsoco zibonakala ziyeza futhi zihamba, ngisho nokudla komntwana .
I-iron yayivame ukuba enkulu phakathi kwamavithamini namaminerali, futhi abazali bayohlale bezama ukuthola izingane ukuba zidle isipinashi. Njengoba ukudla okunye kwandiswa nge-iron, kubonakala sengathi abazali babegxila ku-vitamin C.
Amafutha wezinhlanzi angaba yindlela entsha yokudla okunempilo, nakuba abazali abaningi kufanele bahlolisise i- calcium ne-vitamin D ngoba izingane eziningi aziphuzi ubisi ngokwanele.
Kungani amafutha wezinhlanzi adumile? Kungenxa yokuthi amafutha enhlanzi aphezulu emafutheni ama-acids e-polyunsaturated, okucatshangwa ukuthi aphansi amazinga e-triglyceride? Noma ngenxa yokuthi izinzuzo zamafutha ezinhlanzi zihlanganisa ukuthi zinganciphisa ingozi ye-coronary disease and ukunciphisa kancane ukucindezeleka kwegazi?
Ezinye izinzuzo zamafutha ezinhlanzi ezingase zenze zithandwa zifaka izicelo zokusiza i-ADHD, i-asthma, i-arthritis, izimo zenhliziyo ezingavamile, nokuthi ingasiza ukuvimbela izinhlobo ezithile zomdlavuza.
Ukuthi kungasiza ekuthuthukiseni ukuthuthukiswa kobuchopho kungenzeka ukuthi inzuzo yamafutha enhlanzi okuyiyona iningi abazali abagxila kulokho, futhi okwenza amafutha okudoba athandwe kakhulu.
Ngeshwa, kunezifundo eziningi eziphikisanayo ngezinzuzo zamafutha ezinhlanzi, futhi akuzona zonke izifundo eziye zabonisa nokuthi zinenzuzo nhlobo.
Imithombo Ye-Amafutha Wezinhlanzi
Ngaphezu kokudoba amaphilisi amafutha namafutha, ungathola amafutha wezinhlanzi nama-omega-3 fatty acids kokudla okumbalwa, kufaka phakathi:
- Izinhlanzi ezinamafutha, okuhlanganisa u-herring, i-rainbow trout, i-mackerel, i-salmon, ne-sardine, enezigaba eziphakeme kakhulu ze-DHA ne-EPA
- Ezinye izinhlanzi, kuhlanganise ne-pollock, i-scallops, i-clams, i-shrimp, i-fishfish, i-albacore tuna ekheniwe, i-tuna ekhanyisiwe, kanye nezinhlanzi zezinhlanzi, zonke zazo ezinamazinga aphansi e-DHA ne-EPA kunamafutha amaningi
- Amafutha we-Cod kwesibindi
- Ukudla neziphuzo eziqinile ze-DHA, njenge-Yotoddler yogurt kanye neJuce Juicy ne-DHA
Ezinye imithombo engeyona inhlanzi yama-omega-3 fatty acids ingafaka:
- Ama-flaxseeds, ama-walnuts, ama-soya, ama-tofu, nama-flaxseed, ama-canola nama-soya-nge-alpha-linolenic acid (ALA)
- Algae
- Imikhiqizo eminingi yefomula yezingane , manje eqiniswe nge-DHA ne-ARA ukuze ibenze kangcono njengobisi lwebele , olune-omega-3 fatty acids
- Ukudla kwabantwana okuqiniswe nge-DHA, njenge-Beech-Nut DHA PLUS
- Okunye ukudla okuphephile kwe-DHA (hlola amalebula okudla), kufaka phakathi i-Horizon Organic Milk Plus i-DHA Omega-3, i-PediaSure, i-Sara Lee Soft & Smooth Plus 100% Isinkwa Sonke Sikolweni , I-Silk Wellness I-Soy Milk (i-Silk DHA Omega-3 ne-Calcium), futhi Ukuphila kwe-Mission Life Balance Flour Tortillas, njll.
Iningi lalezi zokudla eziqiniswe nge-DHA zisebenzisa i-algae, umthombo wemifino we-DHA. Uma bevele bethi bane-omega-3 fatty acids ngokwemvelo, kungenzeka ukuthi banamanani amancane we-ALA, hhayi iDHA ne-EPA.
Khumbula ukuthi nakuba ukudla kwe-DHA-okunamandla kune-DHA encane kunazo zonke inhlanzi, izingane zakho cishe zizodla futhi ziphuze kaningi futhi nezinye izidakamizwa ze-DHA. Isibonelo, enye inkomishi yeSilk Wellness Soy Milk ine-32mg kuphela ye-DHA ne-EPA emelene nama-330mg ku-albacore tuna noma ngaphezu kuka-3000mg ku-saumon, kepha izingane zingadla kuphela inani elincane elincane lezinhlanzi ngenkathi ephuza izinkomishi ezimbili noma ezintathu ze-DHA- ubisi oluqinile nsuku zonke, ngaphezu kokunye ukudla okuhambisana ne-DHA ne-EPA.
I-Oil Oil Isilinganiso
I-American Heart Association incoma ukuthi bonke abantu abadala badla izinhlanzi ezihlukahlukene, ikakhulukazi lezo eziphezulu kuma-acids ama-omega-3, okungenani kabili ngesonto, futhi badle ukudla okucebile ku-ALA, njengama-flaxseeds, ama-walnut, ama-soybe, i-tofu, ne-flaxseed , amafutha e-canola nama-soya. Abantu abadala abanesifo senhliziyo kufanele baqiniseke ukuthi bathola okungenani 1000mg usuku nosuku oluphakeme kakhulu uma benamazinga aphezulu e-triglyceride.
Nakuba zingekho izincomo eziqondile mayelana namafutha enhlanzi namafutha omzimba we-omega-3 ama-acids, i- pyramid yokudla iyeluleka ukuthi kubalulekile ukufaka izinhlanzi, amantongomane kanye nembewu ekudleni kwengane. Futhi kungase kungabi ukugunyazwa okunamandla, kodwa basho ukuthi kukhona 'ubufakazi obulinganiselwe obubonisa ukuthi ukudla izinhlanzi ezicebile e-EPA kanye ne-DHA kunganciphisa ingozi yokufa isifo senhliziyo.'
Umthamo ojwayelekile wamafutha wezinhlanzi ezinganeni, uma bethola amafutha abo okudoba ekudleni izinhlanzi ngempela, yizimboni ezimbili ngesonto. Awukho mgqa ocacile ngokuncoma kwansuku nge- DHA ne-ARA yezingane okwamanje.
Lapho bekhonza izinhlanzi ezinganeni, abazali kufanele bahlale bekhumbula zonke izinhlanzi nezixwayiso ze- mercury , kubandakanya ukuthi banciphisa i-albacore tuna ekheniwe okungenani kanye ngesonto. Izingane ezincane zingadla ezinye izinhlanzi ezingaphansi kwe-mercury, njenge-tuna ekhanyisiwe, i-salmon, i-pollock ne-catfish, kabili ngesonto. Futhi khumbula ukuthi abesifazane abangakhulelwa, abesifazane abakhulelwe, omama abahlengikazi , kanye nezingane ezincane akufanele badle noma yikuphi shark, swordfish, inkosi mackerel, noma i-tilefish nhlobo ngoba ingaba namazinga aphezulu e-mercury.
Izinsiza ze-Fish Oil
Njengoba ukudla okuningi okuphezulu kwama-fatty acids, ikakhulukazi lawo atholakala kumafutha enhlanzi, akuzona ukudla okwenzelwe izingane, futhi kusekhona izinombolo ezilinganiselwe zokudla okuphephile kwe-DHA, kungadingeka unike ingane yakho i-oil oil supplement uma ufuna ukuqinisekisa ukuthi bathola okwanele kula ma-fatty acids ama-omega-3. Nakuba ukulinganisa okuvamile kwamafutha enhlanzi kungacatshangwa ukuthi kuyingozi, ukunikeza amafutha amafutha e-fish fish akuphikisana kakhulu, ngoba akuzona zonke izifundo ezibonise ukuthi zinenzuzo.
Izithako zamafutha wezinhlanzi ezinganeni zihlanganisa:
- I-ChildLife Cod Liver Oil, I-Strawberry Flavored
- I-Coromega i-Omega-3 I-Kids Yenza amaPhakethe e-flavour ne-lemon-lime
- I-Irwin Naturals i-Omega-3 i-Citrus Chews
- I-GNC Kids DHA Soft Chews, i-Citrus Ekhethiwe
- I-Marvel Heroes Iphelele - i-multivitamin enokwethenjelwa efaka i-DHA (umthombo wesitshalo)
- Ama-Oceans Kids DHA
I-Gummy amavithamini namafutha enhlanzi nawo ayatholakala, kufaka phakathi:
- I-Clifford Multi-Vitamin + Brain Health - i-multivitamin efaka omega-3 fatty acids
- I-Coromega Omega3 Izithelo ze-Gummy zezingane
- I-Disney Gummies Multivitamin (izinhlamvu ezahlukene) - ihlanganisa i-DHA
- I-Iron Kids Gummies i-Omega-3's
- I-Il il Critters Omega-3 Gummy Fish
- I-Marvel Heroes Gummies - i-multivitamin efaka i-DHA
- I-Nordic Naturals Nordic Omega-3 Gummies
- I-Yummi ithwala i-DHA
Khumbula ukuthi inani le-omega-3 fatty acids kulezi amavithamini lingahluka kakhulu. Amanye ama-multivitamine anesifo se-DHA empeleni ane-DHA encane kakhulu kubo, ngokuvamile kaningi okungenani i-100mcg noma i-0.1mg ngomthamo ngamunye. Ezinye izithako zamafutha ezinhlanzi, njengezithelo ze-Coromega Kids DHA Gummy, zinama-50mg we-DHA kanye no-10mg we-EPA ngokukhonza (2 gummies). Hlola ilebula ukuze uqinisekise ukuthi uthola inani le-DHA oyilindele.
Okudingeka Ukwazi Ngamafutha Odobi
Kuningi okufanele ucabange mayelana nokucubungula amafutha wezinhlanzi namafutha wezinhlanzi. I-DHA, i-ALA, ukudla okuqinisekisiwe nge-DHA kuvela ku-algae, futhi izingozi ze-mercury ezinhlanzi zingenye zezinto okufanele uziqiniseke ukuthi uyaziqonda.
Ezinye izinto zokwazi ngamafutha wezinhlanzi zihlanganisa ukuthi:
- Awekho amanani e-nsuku zonke we-DHA, i-EPA, noma i-ALA, ngisho noma ubona kuwo amanye amalebula okudla noma ama-supplements.
- Ama-fatty acids ama-omega-3 ayimfuneko ye-fatty acids, okusho ukuthi imizimba yethu ayikwazi ukuyikhipha yedwa futhi idinga ukuyithola ekudleni kwethu, kungaba ngokudla esikudlayo nokuphuzayo noma okunye okungeziwe.
- Ukwandisa amathuba okuphuma kwegazi kanye nezinkinga zokuqedwa kungaba nemiphumela emibi yokwehla okuphezulu kwamafutha enhlanzi (ngaphezu kuka-3000mg we-DHA kanye no-EPA usuku ngalunye kubantu abadala).
- Nakuba umthombo wama-fatty acids omega-3 kungenzeka ukuthi awusizo obalulekile, qiniseka ukuthi amafutha akho wezinhlanzi wengezela noma i-omega-3 isengezo iqukethe kokubili i-DHA ne-EPA uma ufuna izinzuzo zamafutha ezinhlanzi. Izinhlanzi, ama-algae, noma amafutha wezinhlanzi yizo zonke imithombo emihle yalezi-omega-3 fatty acids.
- Ukunambitheka kwezinhlanzi kwamanye amafutha wezinhlanzi ezinhlanzi ngokuvamile kuhlanganiswa noshukela noma ubumnandi bokufakelwa.
- Unganiki izingane zakho izinhlanzi zezinhlanzi zokudoba uma zihlaselwa izinhlanzi noma i-shellfish.
- Kukhona okunye okukhathazayo ukuthi amanye amafutha wezinhlanzi ezinhlanzi angangcoliswa ngama-biphenyls amaningi (polyblorinated biphenyls) noma i-mercury, ikakhulukazi ngokuphathelene nokuthi i-FDA ayinayo ngempela ukugunyaza izithako ukuze kuqinisekiswe ukuthi iphephile noma isebenza kahle. Ukuthenga izithako okuthiwa yi-USP (i-United States Pharmacopeia) eqinisekisiwe ingasiza ekuqinisekiseni ukuthi bahlangabezana nekhwalithi, ubumsulwa, kanye ne-potency. Ngeshwa, bambalwa abakhiqizi abangenelayo abahlanganyele ohlelweni lwe-USP.
> Imithombo:
> I-American Academy of Pediatrics. Umbiko Wemitholampilo. Ukuvimbela Ama-Ricket no-Vitamin D Ukuntula Kwezinsana, Izingane Nezingane Ezitholakalayo. Izingane zokwelashwa 2008 122: 1142-1152.
> I-American Academy of Pediatrics. Lapho Sihlala khona: Amavithamini. Kubuyekezwe ngoJuni 2010.
> Isitatimende Scientific American American Association. Ukusetshenziswa Kwezinhlanzi, Amafutha E-Fish, Omega-3 Acat Acids, Nezifo Zezinhliziyo. Ukujikeleza. 2002; 106: 2747-2757.
> Isikhungo seSayensi kuNtshisekelo Yomphakathi. Omega-3 Madness: Ama-Fish Fish noma i-Snake Oil.
> Jenkins DJ. Ingabe izincomo zokudla zokusetshenziswa kwamafutha ezinhlanzi zihlala ziqinile ?. I-CMAJ - 17-MAR-2009; 180 (6): 633-7
> Sethuraman, Usha MD. Amavithamini. Izingane ezibuyiselwe ekubuyekezweni. 2006; 27: 44-55.