Amavithamini Wezingane: Ingabe Ayawadinga (Futhi Yibaphi)?

-Delile

• Izidingo zomsoco zezingane
• Ngabe izingane zinezidingo ezahlukahlukene zomsoco kunabantu abadala?
• Ngabe izingane zidinga izengezo zamavithamini?
• Ezinye izingane zingadinga izakhi zomzimba ezengeziwe
• Ukukhetha uvithamini nomthamo
• Izinyathelo zokuqapha i-Vitamin namaminerali ezinganeni
• Ungaqinisekisa kanjani ukuthi ingane yakho ithola izakhamzimba ezanele
• Okubalulekile

Njengoba izingane zikhula, kubalulekile ukuthi zithole amavithamini namaminerali anele ukuqinisekisa impilo efanelekile.

Iningi lezingane zithola inani elanele lezakhamzimba ekudleni okulinganiselayo, kepha ezimweni ezithile, izingane zingadinga ukwengeza ngamavithamini noma amaminerali.

Le ndatshana ikutshela konke odinga ukukwazi ngamavithamini ezingane nokuthi ingane yakho ingawadinga yini.

Izidingo zomsoco zezingane

Izidingo zomsoco wezingane zixhomeke kubudala, ubulili, usayizi, ukukhula, nezinga lomsebenzi.

Ngokusho kochwepheshe bezempilo, izingane ezincane ezineminyaka ephakathi kwengu-2 nengu-8 zidinga amakhalori ayi-1,000-1,400 usuku ngalunye. Leyo minyaka engu-9-13 idinga ama-calories ayi-1,400-2,600 nsuku zonke - kuya ngezici ezithile, njengezinga lomsebenzi (1,).

Ngaphezu kokudla amakhalori anele, ukudla kwengane kufanele kuhlangane nokulandelayo kwe-Dietary Reference Intakes (ama-DRIs) (3):

Ngenkathi izakhamzimba ezingenhla kungezinye zezinto okuxoxwa kakhulu ngazo, akuzona zodwa izingane ezizidingayo.

Izingane zidinga inani elithile lawo wonke amavithamini namaminerali ukuze zikhule kahle nempilo, kepha amanani ngqo ahluka ngokweminyaka. Izingane ezindala nentsha zidinga amanani ahlukahlukene ezakhamzimba kunezingane ezincane ukuxhasa impilo enhle.

Ngabe izingane zinezidingo ezahlukahlukene zomsoco kunabantu abadala?

Izingane zidinga umsoco ofanayo nowabantu abadala - kepha imvamisa zidinga amanani amancane.

Njengoba izingane zikhula, kubalulekile ukuthi zithole inani elanele lezakhamzimba ezisiza ekwakheni amathambo aqinile, njenge-calcium nevithamini D ().

Ngaphezu kwalokho, i-iron, i-zinc, iodine, i-choline, namavithamini A, B6 (folate), B12, no-D kubalulekile ekukhuleni kobuchopho empilweni yokuqala (,).

Ngakho-ke, yize izingane zingadinga inani elincane lamavithamini namaminerali uma kuqhathaniswa nabantu abadala, zisadinga ukuthola okwanele kwalezi zakhi zomzimba ukuze zikhule kahle futhi zikhule kahle.

Izingane ngokuvamile zidinga amanani amancane amavithamini namaminerali kunabantu abadala. Amakhemikhali asiza ukwakha amathambo futhi akhuthaze ukukhula kwengqondo abaluleke kakhulu ebuntwaneni.

Ngabe izingane zidinga izengezo zamavithamini?

Ngokuvamile, izingane ezidla ukudla okunempilo, okunomsoco azidingi izengezo zamavithamini.

Kodwa-ke, izinsana zinezidingo ezahlukahlukene zomsoco kunezingane futhi zingadinga izithasiselo ezithile, njengevithamini D yezingane ezinceliswa ibele ().

Kokubili i-American Academy of Pediatrics kanye ne-United States Department of Agriculture Diid Guidelines yabantu baseMelika abazincomi izithasiselo ngaphezu kwezincomo zokudla ezinconyelwe izingane ezinempilo ezindala kuno-1 ezidla ukudla okunomsoco.

Lezi zinhlangano ziphakamisa ukuthi izingane zidle izithelo ezahlukahlukene, imifino, okusanhlamvu, ubisi, namaprotheni ukuthola ukudla okwanele (8,).

Lokhu kudla kuqukethe zonke izakhamzimba ezidingekayo zokukhula okufanele nokuthuthuka ezinganeni ().

Kukonke, izingane ezidla ukudla okulinganiselayo okubandakanya wonke amaqembu okudla azidingi izengezo zamavithamini noma amaminerali. Noma kunjalo, isigaba esilandelayo sihlanganisa okunye okuhlukile.

Izingane kufanele zidle ukudla okuhlukahlukene ukuthola izakhamzimba ezizidingayo. Amavithamini ngokuvamile awadingeki ezinganeni ezinempilo ezidla ukudla okunomsoco.

Ezinye izingane zingadinga izakhi zomzimba ezengeziwe

Noma iningi lezingane ezidla ukudla okunempilo azidingi amavithamini, izimo ezithile zingaqinisekisa ukwengezwa.

Izithasiselo ezithile zamavithamini nezamaminerali zingadingeka ezinganeni ezisengozini yokushoda, njengalezo (,,,):

• landela ukudla okudla imifino noma i-vegan
• Unesimo esithinta ukumuncwa noma ukwandiswa kwesidingo sezakhamzimba, njengesifo se-celiac, umdlavuza, i-cystic fibrosis, noma isifo sokuqaqamba kwamathumbu (IBD)
• ube nokuhlinzwa okuthinta amathumbu noma isisu
• bangabantu abakhetha ngokweqile futhi balwela ukudla izinhlobo ezahlukene zokudla

Ikakhulu, izingane ezidla ukudla okususelwa ezitshalweni zingaba sengozini yokushoda kwe-calcium, i-iron, i-zinc, namavithamini B12 no-D - ikakhulukazi uma bedla imikhiqizo yezilwane embalwa noma bengenayo nhlobo ().

Ukudla kwe-vegan kungaba yingozi ikakhulukazi ezinganeni uma izakhamzimba ezithile ezinjengevithamini B12 - etholakala ngokwemvelo ekudleni kwezilwane - zingathathelwa indawo izithasiselo noma ukudla okuqinisiwe.

Ukwehluleka ukubuyisela lezi zakhi ekudleni kwezingane kungaholela emiphumeleni emibi, njengokukhula okungajwayelekile nokubambezeleka kwentuthuko ().

Kodwa-ke, kungenzeka ukuthi izingane ezisekudleni okutshalwe ezitshalweni zithole umsoco owanele ekudleni kuphela uma abazali bazo befaka ukudla okwanele kwezitshalo okuqukethe ngokwemvelo noma okuqiniswe ngamavithamini namaminerali athile ().

Izingane ezinezifo zesibindi noma ezivuthayo zingaba nobunzima bokuthola amavithamini namaminerali amaningi, ikakhulukazi i-iron, i-zinc, novithamini D. Lokhu kungenxa yokuthi lezi zifo zidala ukulimala ezindaweni zamathumbu ezimunca ama-micronutrients (,,).

Ngakolunye uhlangothi, izingane ezine-cystic fibrosis zinenkinga yokumunca amanoni ngakho-ke, kungenzeka zingatholi ngokwanele amavithamini ancibilikayo anamafutha A, D, E, noK ().

Ngaphezu kwalokho, izingane ezinomdlavuza nezinye izifo ezidala ukwanda kwezidingo zomsoco zingadinga izithasiselo ezithile ukuvikela ukungondleki okuhlobene nezifo ().

Ekugcineni, ezinye izifundo zixhumanise ukudla okukhethiwe ebuntwaneni nokudla okuphansi kwama-micronutrients (,).

Ucwaningo olulodwa ezinganeni ezingama-937 ezineminyaka emi-3 kuya kwengu-7 lathola ukuthi ukudla okukhethwa kukho kuhlotshaniswa kakhulu nokutholakala okuncane kwensimbi ne-zinc. Noma kunjalo, imiphumela ikhombise ukuthi amazinga egazi alawa amaminerali abehlukile kakhulu ekukhetheni uma kuqhathaniswa nabangakhethi abadlayo ().

Noma kunjalo, kungenzeka ukuthi ukudla okhetha isikhathi eside kungaholela ekushodeni kwemicronutrient ngokuhamba kwesikhathi futhi kungaqinisekisa izithako zokudla okunempilo ngenxa yalokho.

Izithasiselo zikavithamini nezamaminerali zivame ukudingeka ezinganeni ezilandela ukudla okune-vegan noma imifino, ezinesimo esithinta ukumuncwa kwezakhamzimba, noma zidla ngokukhetha kakhulu.

Ukukhetha uvithamini nomthamo

Uma ingane yakho ilandela ukudla okunomkhawulo, ingakwazi ukuncela ngokwanele izakhi zomzimba, noma ingumuntu okhetha ukudla, ingahlomula ngokuthatha amavithamini.

Njalo xoxa ngezithako nomhlinzeki wezokunakekelwa kwempilo ngaphambi kokuzinika ingane yakho.

Lapho ukhetha isengezo, bheka izinhlobo zekhwalithi ezihloliwe ngumuntu wesithathu, njenge-NSF International, United States Pharmacopeia (USP), ConsumerLab.com, Informed-Choice, noma i-Banned Substances Control Group (BSCG).

Ukungasho, khetha amavithamini enzelwe izingane ngqo futhi uqinisekise ukuthi awanawo ama-megadoses adlula izidingo zemihla ngemihla zezakhamzimba zezingane.

Izinyathelo zokuqapha i-Vitamin namaminerali ezinganeni

Izithasiselo zikavithamini noma zamaminerali zingaba nobuthi ezinganeni uma zithathwa ngokweqile. Lokhu kuyiqiniso ikakhulukazi ngamavithamini A, D, E, no-K ancibilikayo anamafutha agcinwa emafutheni omzimba (20).

Ucwaningo olulodwa lwamacala abika ubuthi bukavithamini D enganeni ethathe isengezo esiningi kakhulu ().

Qaphela ukuthi amavithamini e-gummy, ikakhulukazi, angaba lula nokudla ngokweqile. Ucwaningo oluthile lucaphune amacala amathathu ka-vitamin A anobuthi ezinganeni ngenxa yokudla ngokweqile amavithamini afana noshukela (,).

Kungcono ukugcina amavithamini engafinyeleleki ezinganeni ezisencane futhi uxoxe ngokudla okwanele kwamavithamini nezingane ezindala ukuvimbela ukudla ngokweqile kwezithako.

Uma usola ukuthi ingane yakho ithathe isengezo esiningi kakhulu samavithamini noma amaminerali, xhumana nomhlinzeki wezempilo ngokushesha.

Lapho ukhetha uvithamini, funa imikhiqizo esezingeni eliphakeme nezithasiselo eziqukethe imithamo efanele yamavithamini namaminerali ezingane.

Ungaqinisekisa kanjani ukuthi ingane yakho ithola izakhamzimba ezanele

Ukuqinisekisa ukuthi izingane zithola inani elanele lezakhamzimba ukuze zingadingi izithasiselo, qiniseka ukuthi ukudla kwazo kuqukethe izinhlobo ezahlukene zokudla okunomsoco.

Ukufaka izithelo, imifino, okusanhlamvu okuphelele, amaprotheni anciphile, amafutha anempilo, nemikhiqizo yobisi (uma ibekezelelwa) ekudleni nasezintweni ezilula ukudla kunganikeza ingane yakho amavithamini namaminerali anele.

Ukusiza ingane yakho ukuthi idle umkhiqizo omningi, qhubeka njalo ukwethula imifino nezithelo ezilungiselelwe ngezindlela ezihlukile futhi ezihlwabusayo.

Ukudla okunempilo kwezingane kufanele futhi kunciphise ushukela ongeziwe nokudla okusetshenzwe kakhulu futhi kugxile kwizithelo eziphelele phezu kwejusi yezithelo.

Kodwa-ke, uma uzwa ukuthi ingane yakho ayitholi umsoco ofanele ngokudla kuphela, izithasiselo kungaba yindlela ephephile nephumelelayo yokuletha izakhamzimba ezidingwa yizingane.

Xhumana nodokotela wezingane wengane yakho uma ukhathazekile ngokudla okunomsoco kwengane yakho.

Ngokunikeza ingane yakho ngokudla okuhlukahlukene okuhlukahlukene, ungaqinisekisa ukuthi bathola izakhamzimba ezidingekayo empilweni efanelekile.

Okubalulekile

Izingane ezidla ukudla okunempilo, okunomsoco zivamise ukugcwalisa izidingo zazo zomsoco ngokudla.

Noma kunjalo, izengezo zamavithamini zingadingeka kulabo abadla ukudla, izingane ezinesimo sempilo ezithinta ukumuncwa kwezakhi noma ezandisa izidingo zomsoco, noma lezo ezilandela ukudla kwemifino noma i-vegan.

Lapho unikeza amavithamini ezinganeni, qiniseka ukuthi ukhetha imikhiqizo esezingeni eliphakeme equkethe imithamo efanele izingane.

Ukuqinisekisa ukuthi ingane yakho ithola izakhamzimba ezanele, nikela ngokudla okulinganiselayo okubandakanya ukudla okwehlukahlukene nokukhawulela amaswidi nokudla okucwengileko.