Zonke izingane zidinga amavithamini namaminerali ukuze ziphile futhi zikhule ngokwanele. I-Vitamin D, i-iron, i-calcium, i-fluoride nezinqwaba zamanye amavithamini namaminerali kumele kube yingxenye evamile yokudla kwengane, noma ekugcineni bayohlakulela ukuntuleka. Kuncike ekutheni ingane idla ukudla okulinganisela kahle okuqukethe ukudla okuhlanzekile, okungokoqobo, ngokuvamile akudingeki ukuba umntwana athathe isithasiselo sevithamini.
Lapho Ingane Ifuna I-Vitamin
Ngokusho kwe-American Academy of Pediatrics, "izingane eziphilile ezithola ukudla okuvamile, okunokulinganisela akudingi ukwesekwa kwamavithamini." Kufanele bakwazi ukuthola izibonelelo zansukuzonke eziphakanyisiwe zazo zonke amavithamini namaminerali abadinga ekudleni kwabo.
Kodwa ezinye izingane azidli "ukudla okuvamile, okulinganisela kahle." Uma ucabanga ukuthi ingane yakho ingadinga isithasiselo se-vithamini, khuluma nodokotela wakho kuqala, ikakhulukazi uma ingane yakho:
- uyidla edla kakhulu (i-multivitamin ne-mineral supplement).
- ayiphumeleli kumaqembu okudla owodwa noma ngaphezulu avela ku-(entsha) iphramidi yokudla , njengemifino noma inyama (multivitamin).
- akaphuzi ubisi ngokwanele noma adle nezinye imikhiqizo yobisi (i-vitamin D ne-calcium).
- uphuza ubisi obuningi futhi hhayi okwanele ukudla okunye (iron).
- udla ukudla okunama-vegan (kungadinga i-vitamin B12, i-vitamin D, i-iron, i-calcium, ne-zinc uma ingadli ngokwanele ngokudla okunamandla).
- idla ukudla okuningi okungenamsoco (multivitamin kanye ne-mineral supplement).
- akaphuzi amanzi aphuzile (i-fluoride).
- unesifo sezokwelapha, njenge-powel syndrome, i-malabsorption noma i-cystic fibrosis, engabangela izinkinga ezithatha amavithamini namaminerali ekudleni abadlayo (ama-multivitamin kanye / noma ama-supplement supplements).
- uthatha imithi ethile yokulwa nokuthunjwa (i-vitamin D).
- kudla okuvinjelwe ngenxa yezifo eziningi zokudla noma isimo sezokwelapha.
Uma ingane idinga i-vithamini, izingane eziningi zingathatha i-multivitamin yezingane zansuku zonke equkethe isabelo samanje nsuku zonke samavithamini namaminerali angayidinga, kuhlanganise amavithamini A, C, D noK, amavithamini B, i-iron, ne-calcium .
Khumbula ukuthi akuwona wonke ama-multivitamini anenombolo efanayo yamavithamini namaminerali. Isibonelo, i-Centrum Kids Chewables Multivitamin inamavithamini namaminerali angu-23; amanye ama-multivitamine, ikakhulukazi amavithamini e-gummy, anesishiyagalolunye kuphela.
Uma unikeza izingane zakho isithasiselo se-vithamini, qiniseka ukuthi empeleni ihlanganisa amavithamini namaminerali abadinga. Futhi akudingeki ukuthi unike ingane yakho i-multivitamin uma ilahlekile eyodwa noma amavithamini ambalwa noma amaminerali, njengensimbi, i-vitamin D noma i-calcium. Thola i-supplement equkethe kuphela amavithamini noma amaminerali adingekayo ingane yakho kunalokho.
Ukucabanga Ngaphandle Kwe-Multivitamines
I-multivitamin iyisici esisodwa se-puzzle. Kukhona ububanzi bamavithamini nezithako zezingane, kufaka phakathi:
Amafutha okudoba : Ipiramidi yokudla ikhuthaza ukuthi izingane zidle "izinhlanzi ezinomsoco omega-3 fatty acids, njenge-salmon, i-trout, ne-herring," ngoba amafutha enhlanzi angasiza ekuvimbeleni isifo se-aronic coronary.
Ngenxa yokuthi izingane eziningi azidli izinhlanzi, futhi ukuthi amafutha okudoba angakhuthaza ukuthuthukiswa kobuchopho futhi avikele izifo, abazali abaningi banikeza izingane zabo amafutha ephezulu omega-3 ehambisana ne-DHA ne-EPA. Nakuba amafutha okudoba engacatshangwa ukuthi ayingozi ezinganeni, kuyinkinga encane, ngoba akuzona zonke izifundo eziye zabonisa ukuthi kunenzuzo.
I-Vitamin D: I- Vitamin D iyinvithamini ebalulekile esiza izingane ukuba zithuthukise amathambo aqinile futhi zivikela abantu abadala ekuthuthukiseni i-osteoporosis (amathambo abuthakathaka alula kalula). Lokhu kwenza kubaluleke kakhulu ukuthi izingane zithathe i-vitamin D eyengeziwe nge-400 IU ka-vitamin D uma bengatholi ukudla okwanele ekudleni kwabo okuqiniswe nge-vitamin D.
Izingane eziningi azidingi ama-vitamin D amaningi, kepha i-American Academy of Pediatrics incoma ukuthi labo abadinga i-vitamin D kufanele bahlole amazinga abo.
I-Gummy amavithamini: Abazali bavame ukunikeza izingane zabo amavithamini ama-gummy ngoba yilo kuphela uhlobo lwamavithamini izingane zabo ezothatha. Kulula ukuqonda ukuthi kungani, 'ama-gummies' amaningi afana ne-candy. Eqinisweni, i-vitamine eyodwa ye-gummy i-Jolly Rancher enhle kakhulu. Kubalulekile ukugcina lezi zinhlobo zamavithamini ekufinyeleleni kwezingane zakho ukuze zingathathi okungaphezu kwenani eliphakanyisiwe futhi zithole ukudlula kwamavithamini. Khumbula ukuthi i-gummy amavithamini ayinayo insimbi, i-mineral ebalulekile ukuthi izingane eziningi ezithatha izithako ngokuvamile zidinga, futhi iningi alinayo i-calcium.
I-Vitamin C: Cishe wonke amavithamini wezingane, kungakhathaliseki ukuthi amavithamini ayenziwe kahle noma amavithamini amancane, azofaka vithamini C. Amantombazane amaningi, ngisho nalabo abadlayo, abathola amavithamini C anokwanele ekudleni kwawo, njengoba ama-juice amaningi esithelo anamaphesenti angu-100 akho izidingo zansuku zonke zikavithamini C ekusebenzeni okulodwa. Kodwa kuthiwani nge-megadoses ye-vitamin C yezingane? Nakuba abanye abazali basebenzisa i-vitamin C engeziwe njengendlela yokuvimbela ukushisa, lokhu kuyimpikiswano futhi ochwepheshe abaningi abayincoma.
Ama-antioxidants (Amavithamini A, C, no-E): Njenge-vitamin C, abanye abazali banikeza ezinye i-antioxidants - amavithamini A ne-E-ezinganeni zabo njengezikhukumezi zokuzivikela. Lezi azikho izinzuzo eziqinisekisiwe noma. Futhi, khumbula ukuthi ukudla okuningi manje kuqiniswe ngamavithamini A, C, no-E.
Ezinye izithako zezingane
Kunezinye izithako ezingezona amavithamini noma amaminerali abazali abaningi abanika izingane zabo, kuhlanganise:
I-fibre : Izingane eziningi, ikakhulukazi lezo ezingadli izithelo nemifino , cishe ayitholi i-fiber eyanele ekudleni kwayo. Izincomo zakamuva ukuthi abantwana kufanele badle ngamagremu angu-14g we-fibre kuwo wonke amakholori angu-1 000 adla. Labo abanesidlo sokudla okuphansi bavame ukubhekana nezinkinga nokuqothulwa nezinhlungu zesisu. Uma ingane yakho ingatholi i-fibre eyanele ngokudla ukudla okuphezulu-fiber , ingazuza ku-supplement fiber efana ne-Benefiber, i-Citrucel noma i-Metamucil. Kukhona ngisho ne-fiber gummies yezingane ezincane.
Ama-probiotics : Esinye isengezo esidumile sezingane yi-probiotics njenge-Culturelle for Kids ne-FlorastorKids. Ama-probiotics, aphinde atholakale ezinhlotsheni eziningi ze-yogurt, acatshangwa ukuthi asebenza ngokushintsha inani lama-bacteria ahlala emaphethelweni emathunjini, ngaleyo ndlela akhulise inani lezinambuzane ezizuzisayo zamagciwane futhi avimbele ukukhula nokukhuphuka kwamabhaktheriya ayingozi. Khumbula ukuthi ngaphandle kokusetshenziselwa izingane ezine-diarrhea ezinzima, njenge-virus yesisu, azikho izinzuzo zangempela eziqinisekisiwe kuze kube manje, ngakho-ke ungase ufune ukulinda kuze kwenziwe ucwaningo olwengeziwe ngaphambi kokunikeza ama-probiotics kubantwana bakho njalo.
Khuluma nodokotela wakho ngaphambi kokunikeza ingane yakho amavithamini, amaminerali noma ezinye izithako.
I-Takeaway
Ingabe kufanele unikele izingane zakho amavithamini engeziwe namaminerali noma ezinye izithako? Uma bewadinga, ke uqinisekile. Isibonelo, izinsana ezinjalo ezidliwayo ezidliwa ukuthi zilahlekile ngokuphelele kumaqembu okudla mhlawumbe zidinga i-multivitamin, intsha engaphuzi ubisi idinga i-vitamin D kanye nezithako ze-calcium kanye nezingane ezixoshwayo zizozuza ngamanye ama-fiber supplements.
Izinzuzo zezinye izithako eziningi, ezifana nama-probiotics, ama-antioxidants, amafutha wezinhlanzi kanye ne-vitamin C engaphezulu, ayinqunyiwe kancane, kepha asiza ukuqinisekisa abazali ukuthi benza okuthile okunempilo.
Ukwenza isinqumo esinolwazi mayelana nezithako, khumbula futhi ukuthi:
- I-Gummy amavithamini, ethandwa kakhulu ngabazali nezingane, ngokuvamile ayinayo i-iron noma i-calcium: amaminerali amabili izingane eziningi ezidinga ngempela.
- Amavithamini amaningi ezingane, ngisho nama-multivitamine "aphelele" nge-calcium, aqukethe i-calcium eningi kakhulu (ngokuvamile 10 kuya kuma-20 amaphesenti wezinsuku zansuku zonke). I- calcium eyengeziwe eyengeziwe , njenge-Tums Kids Antacid / Calcium Supplement, ingasiza kakhulu uma izingane zakho zingadli noma ziphuza okwanele ukudla okune-calcium .
- Amanani amavithamini athile, okufaka amavithamini A, C, no-D, angabangela imiphumela emibi kakhulu. Khuluma nodokotela wakho wezingane uma ucabanga ukunikeza amanani amaningi engeziwe noma yikuphi u-vithamini noma amaminerali ezinganeni zakho.
- Ezinye izingxube zokuphuza eziphuziweyo, njengeCarnation Instant Breakfast Mix , zingeza i-calcium, insimbi namanye amavithamini abalulekile namaminerali engilazi yobisi, ngaphezu kokunikeza izingane zakho amaprotheni engeziwe kanye namakholori. Kungaba yindlela ehlukile yezingane ezidinga ama-vitamin supplement kodwa ngeke njalo ithathe amavithamini.
- Nakuba kunezakhi zamavithamini nezitshalo zemifino nezithelo ezithi zihlinzeka izingane zakho ngokugcwele imifino emapilisi, i-gummy, noma ingilazi, ngokuvamile ayinayo i-fiber. Cabanga nge-fiber supplement uma lezi ziwumthombo oyinhloko wezithelo nemifino izingane zakho ezithola ngaphandle kokuba ziphuza i-fiber ephakeme, ijusi yemifino engu-100, nezinye izidakamizwa eziphezulu.
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. Kufinyelelwe ngoJulayi 2010.
UJenkins DJ. Ingabe izincomo zokudla zokusetshenziswa kwamafutha ezinhlanzi zihlala ziqinile ?. I-CMAJ - 17-MAR-2009; 180 (6): 633-7
I-Kliegman: UNelson Bookbook of Pediatrics, 18th ed.
Ama-Mahalanabis, D. Amavithamini e-Antioxidant E no-C njengokwelashwa okuhambisanayo kokutheleleka okunzima kakhulu okuphefumula ezinganeni nasezingane ezincane: isilingo esilawulwa ngokungahleliwe. I-Eur J Clin Nutrition - 01-MAY-2006; 60 (5): 673-80.
Sethuraman, Usha MD. Amavithamini. Izingane ezibuyiselwe ekubuyekezweni. 2006; 27: 44-55.