Ivithamini yenza izingane zikhuluphale ngokushesha futhi iyiphi ivithamini engcono kakhulu yezingane?

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samar samIhlolwe ngu NancySepthemba 9, 2023Isibuyekezo sokugcina: ezinyangeni ezi-10 ezedlule

Ivithamini eyenza izingane zikhuluphale ngokushesha

Zisencane, izingane zidinga ukudla okunempilo nokunomsoco ukuze kuqinisekiswe ukukhula okunempilo nokuthuthuka. Ukwengeza, ezinye izingane kungase kudingeke ukuthi zikhule ukuze zifinyelele isisindo esifanele ngokweminyaka yazo. Ubuwazi ukuthi kunevithamini ethile esiza izingane ukuba zikhule ngokushesha?

Ukukhuluphala okufanele kwengane kudinga ukuhlinzeka ngemisoco edingekayo esiza ekuzuzeni isisindo esinempilo. Enye yamavithamini ayinhloko okufanele afakwe ekudleni kwezingane ezikhuluphele i-vitamin D. I-Vitamin D iyisengezo esibalulekile sokudla okunomsoco ekukhuthazeni impilo yamathambo, kodwa futhi ingasiza ekuzuzeni isisindo.

Ucwaningo oluningi luye lwabonisa ukuthi i-vitamin D ingasiza ukwandisa isisindo somzimba kanye nesisindo ngokujwayelekile. I-Vitamin D ikhuthaza ukumuncwa kwe-calcium ne-phosphorus, edlala indima ebalulekile ekwakheni amathambo nemisipha. Ngakho-ke, kubalulekile ukufaka imithombo emihle kavithamini D ekudleni kwezingane, njengobisi oluqiniswe ngamavithamini nokunye ukudla okunothe ngovithamini D.

Iyiphi i-vitamin engcono kakhulu yezingane?

Uma kuziwa empilweni nasekukhuleni kwezingane, amavithamini ayisici esibalulekile okufanele sicatshangelwe. Ukuze bawasebenzise ngokugcwele amavithamini, abaningi bangase bazibuze ukuthi iyiphi ivithamini elungele izingane.

Uma ufuna i-vitamin engcono kakhulu yengane yakho, kubalulekile ukucabangela izidingo zakhe ngabanye kanye nesimo sezempilo. Kufanele futhi uthintane nodokotela onguchwepheshe ngaphambi kokuthatha noma yimaphi amavithamini ezinganeni.

Nokho, kunamavithamini abaningi abawabheka njengabalulekile empilweni yezingane. I-Vitamin D, isibonelo, idlala indima ebalulekile ekukhuleni nasekuthuthukisweni kwamathambo namandla omzimba. I-iron iphinde ikhuthaze ukukhiqizwa kwe-hemoglobin futhi isiza ukugwema ukuntuleka kwe-iron kanye ne-anemia. Uvithamini C uqinisa amasosha omzimba futhi uvikela izingane ezifweni.

Ngasithola kanjani isisindo somntanami?

  1. Yidla ukudla okukhudlwana, okunomsoco: Zama ukunikeza ingane yakho ukudla okunama-calories amakhudlwana kanye nenani eliphezulu lokudla okunempilo. Ungase usebenzise ukukhulisa ubukhulu bokudla kwakhe, futhi wengeze ibhotela noma amafutha ekudleni ukuze wandise inani lama-calories.
  2. Hlola impilo yomntwana: Kungase kube nezizathu zezokwelapha zokuthi kungani ingane ingakhuluphali. Qiniseka ukuthi uvakashela udokotela ukuze uqiniseke ukuthi azikho izinkinga zempilo ezithinta isisindo sakhe.
  3. Nikeza ukudla okulula phakathi kokudla okuyinhloko: Ukudla okulula phakathi kokudla okuyinhloko kungase kukhuthaze ukukhuluphala okunempilo. Khonza izingcezu ezincane zezithelo, amantongomane, iyogathi, namajusi emvelo njengokudla okulula phakathi kwezidlo ezinkulu.
  4. Ukukhuthaza ukuvivinya umzimba: Ukuvivinya umzimba kungasiza ekukhuliseni isifiso somntwana futhi ngaleyo ndlela kwandise isisindo sakhe. Ukudlala ngokomzimba kungase kunikeze ukukhuthazwa okudingekayo ukuze kwandiswe ukudla okunomsoco enganeni.
  5. Xhumana nesazi sokudla okunempilo: Isazi sokudla okunomsoco singanikeza iseluleko esibalulekile nesiqondiso somuntu siqu ukuze kwandiswe isisindo somntwana ngendlela enempilo nephumelelayo.

Ngasithola kanjani isisindo somntanami?
Ingane kufanele inikezwe nini isithasiselo somsoco?

Njengoba ingane ikhula, kudingeka ihlangabezane nezidingo zayo zokudla okunomsoco ukuze kuqinisekiswe ukukhula nokuthuthuka okufanele. Nokho, ezinye izingane zingase zingakwazi ukuthola zonke izakhamzimba ezidingekayo ekudleni kuphela. Kulokhu, kungase kufaneleke ukunikeza ingane isithasiselo sokudla okunomsoco.

Izithako zokudla zitholakala ngezindlela eziningi, okuhlanganisa uketshezi, amaphilisi kanye nesiraphu. Lesi sengezo siqukethe izakhi ezibalulekile zokudla okunomsoco njengamavithamini, amaminerali, amaprotheni namafutha abalulekile. Lezi zithasiselo zisiza ukuhlangabezana nezidingo eziyisisekelo zokondleka kwengane.

Izithako zokudla kufanele zinikezwe izingane ezimweni ezithile, njengokungakwazi ukudla ukudla okwanele, ukuba khona kwezimo zezokwelapha ezithinta ukumuncwa kwezakhamzimba ekudleni, noma lapho kunesidingo esandayo somsoco onjengovithamini othile. noma amaminerali.

Ngasithola kanjani isisindo somntanami?

Ngazi kanjani ukuthi ingane yami inokuntuleka kwamavithamini?

  1. Ukuntula isifiso sokudla nokuncipha kwesisindo: Uma uqaphela ukuthi ingane yakho ayinandaba nokudla futhi iyancipha kakhulu, lokhu kungase kube uphawu lokuntuleka kwamavithamini emzimbeni wayo.
  2. Ukungakhuli kahle nokukhula kahle: Uma ingane yakho ingakhuli njengenjwayelo ngokweminyaka yayo, futhi ihlushwa ukulibaziseka kokukhula ngokomzimba nangokwengqondo, lokhu kungase kube umphumela wokuntuleka kwamavithamini.
  3. Amasosha omzimba abuthakathaka: Uma ingane yakho ihlushwa izinkinga zokuphefumula njalo noma ithola izifo kalula, lokhu kubonisa isimiso somzimba sokuzivikela esibuthakathaka, futhi ukuntuleka kwamavithamini kungase kube isizathu salokhu.
  4. Izinguquko ezinweleni nasesikhunjeni: Uma uqaphela ukuthi izinwele zengane yakho ziqothuka kakhulu, noma ukuthi isikhumba asinampilo futhi sihlushwa ukoma noma ukulunywa, lokhu kungase kube umphumela wokuntuleka kwamavithamini emzimbeni wakhe.

Yiziphi izimpawu zokuntuleka kukavithamini B ezinganeni?

  1. Ukukhathala nokukhathala okudlulele: Ukukhathala nokukhathala ngokweqile kungenye yezimpawu ezivame kakhulu zokuntuleka kukavithamini B ezinganeni. Lokhu kushoda kungathinta amazinga wamandla kanye nekhono lokwenza imisebenzi yansuku zonke.
  2. Ukungabi nesifiso sokudla: Izingane zingase zibonise ukuntula ukudla njengophawu lokushoda kwe-vitamin B. Lapho bengenalo leli vithamini elibalulekile, bangase balahlekelwe isithakazelo ekudleni futhi babe nobunzima bokudla inani elifanele lokudla.
  3. Ukuphazamiseka kokugaya ukudla: Ezinye izingane zingase zibe nesicanucanu, ziphalaze, ziqhume, noma ziqunjelwe ngenxa yokuntuleka kukavithamini B. Lezi zinkinga zingabangela ukungakhululeki nokukhathala.
  4. Ukungakhuli kahle nokukhula kahle: Ukuntuleka kukavithamini B kungase kuthinte ukukhula nokukhula kwezingane. Uvithamini B ungenye yezinto ezibalulekile ezithinta ukukhula komzimba nokuthuthukiswa kobuchopho ebuntwaneni.

Ingabe iyogathi iyasikhulisa isisindo somntwana?

Ucwaningo lwakamuva lubonisa ukuthi iyogathi, eyaziwa ngezinzuzo zayo zezempilo, ayinawo umthelela omubi ekukhuleni kwesisindo somntwana. Naphezu kwemibono ekhona ebonisa ukuthi iyogathi ikhulisa isisindo, ucwaningo lwesayensi luyayiqeda le mibono.

Ocwaningweni olushicilelwe yi-Journal of Dermatology, izinkulungwane zezingane ezineminyaka ephakathi kwezinyanga eziyisi-6 neminyaka emi-5 zaqashwa, futhi iphethini yazo yokusetshenziswa kweyogathi kanye nezinga lokuzuza kwesisindo kwahlaziywa. Imiphumela yabonisa ukuthi ukusetshenziswa kwe-yogurt akuzange kuhlotshaniswe kabi nokuzuza isisindo. Ngakolunye uhlangothi, abacwaningi bathola ukuthi izingane ezidla iyogathi zazingase zigcine isisindo sazo esifanele uma ziqhathaniswa nalabo ababengayidli iyogathi njalo.

Kusenemibono eyiphutha ehambisana neyogathi kanye nokukhuluphala. Enye yazo ukuthi iyogathi iqukethe amakholori aphezulu. Kodwa-ke, kufanele siqaphele ukuthi okuqukethwe kwamafutha ku-yogurt kungase kube ngaphansi kunamafutha obisi oluvamile. Ngaphezu kwalokho, i-yogurt iwumthombo ocebile wama-probiotics, i-calcium, namavithamini abalulekile empilweni yengane.

Ngazi kanjani ukuthi isisindo somntanami sijwayelekile?

Ucwaningo olusha luveze ukuthi u-30% wezingane emhlabeni ukhuluphele noma ukhuluphele. Ngakho-ke, abantu abaningi bafuna izindlela zokwazi ukuthi isisindo sengane yabo sijwayelekile noma cha. Kulo mongo, ucwaningo lwakamuva lunikeze izindinganiso zesayensi ezicacile zokunquma isisindo sengane esifanelekile kuye ngeminyaka, ubulili, nobude.

Ngokwalolu cwaningo, abazali bangasebenzisa lokho okwaziwa ngokuthi ijika lokukhula ukuze bahlole isisindo somntwana. Kuleli jika, imigqa idwetshwa ngokusekelwe ekuqapheni isisindo sezingane kusukela ekuzalweni kuze kube yiminyaka emihlanu. Leli jika lisiza abazali banqume ukuthi isisindo somntwana wabo sijwayelekile yini, noma idinga ukunakwa okwengeziwe.

Ziningi izinkomba okufanele zicatshangelwe lapho kuhlolwa isisindo somntwana. Ngokwesibonelo, odokotela bakholelwa ukuthi ngokwesilinganiso umntwana ukhula ngo-2.5 ​​kg (5.5 lb) ngenyanga yokuqala yokuphila. Enganeni enezinyanga eziyi-12, isisindo esijwayelekile singaba ngu-2.3 kg (5 lb). Uma umntwana ethatha ubukhulu obuseduze nalezi zinombolo, isisindo sakhe sijwayelekile.

Yiziphi izithasiselo zokudla okunomsoco zezingane?

Akungabazeki ukuthi ukondliwa kwezingane kunendima ebalulekile ekukhuleni kwazo okunempilo nasekukhuleni kwazo ngokwengqondo nangokomzimba. Kungase kube ukuhlakanipha ukuthi izingane zithole imisoco edingekayo ngokudla okunomsoco nokunempilo. Nokho, kungase kube nezimo lapho kuba nzima ngezingane ukuthola zonke izakhamzimba ezizidingayo ekudleni kuphela. Yilapho kungena khona izithasiselo zokudla okunomsoco wezingane.

Izithako zokudla okunomsoco wezingane ziyimikhiqizo equkethe amavithamini, amaminerali nezinye izakhamzimba ezidingwa izingane ukuze zikhule kahle futhi zikhule ngokomzimba nangokwengqondo. Izithasiselo zezingane zihlanganisa amavithamini afana novithamini D, uvithamini B12 novithamini C, amaminerali afana nensimbi, i-calcium ne-zinc, nama-amino acid namanye ama-acids abalulekile.

Isiphuzo esihle kakhulu samavithamini esenza izingane zikhuluphele - Iwebhusayithi ye-Al-Laith

Iyini ingozi yamavithamini amaningi?

  1. Ubuthi bevithamini: Amanye amavithamini, afana namavithamini A no-D, anobuthi lapho ephuzwe ngokweqile. Ukuthatha imithamo ephezulu yala mavithamini kungase kubangele ukuthi anqwabelene emzimbeni wengane futhi kubangele izimpawu ezinobuthi.
  2. Ukungalingani kokudla okunomsoco: Uma amavithamini ethathwa ngobuningi obukhulu, lokhu kungase kubangele ukungalingani kwamavithamini namaminerali emzimbeni. Lokhu kungathinta kabi ukumuncwa kwamanye amavithamini nezinye izakhamzimba, okungaholela kwezinye izinto ezibalulekile zokuntuleka kwamavithamini.
  3. Imiphumela engemihle empilweni: Amavithamini angabangela imiphumela engemihle empilweni yezingane uma ephuzwa ngobuningi obudlulele. Le miphumela ingase ihlanganise amajaqamba esiswini, isicanucanu, isifo sohudo, nokuzizwa ukhathele.

Amagama amavithamini ezingane

  1. I-Vitamin D: I-Vitamin D ibalulekile ekukhuleni okufanele kwamathambo namazinyo. Kuyasiza ukumuncwa kwe-calcium ne-phosphorus emzimbeni. I-Vitamin D ingatholakala elangeni eliqondile kanye nokunye ukudla okufana namafutha ezinhlanzi namaqanda.
  2. I-Vitamin C: I-Vitamin C iqinisa amasosha omzimba futhi isiza ekwelapheni izifo namanxeba. Iphinde ithuthukise ukumuncwa kwe-iron emzimbeni. I-Vitamin C ingatholakala ezithelweni nemifino efana namawolintshi nama-strawberry.
  3. I-Vitamin B12: I-Vitamin B12 idlala indima ebalulekile ekwakhekeni kwamangqamuzana egazi abomvu kanye nokusebenza kahle kwezinzwa. I-Vitamin B12 ingatholakala enyameni, enhlanzini, ebisini nasemaqandeni.
  4. I-Vitamin A: I-Vitamin A ikhuthaza ukubona okuhle, impilo yesikhumba, nokukhula kwamangqamuzana. I-Vitamin A ingatholakala emifino enamaqabunga aluhlaza, izaqathe kanye nekiwi.
  5. I-Vitamin K: I-Vitamin K isiza ngokujiya kwegazi nempilo yamathambo. I-Vitamin K ingatholakala emifino enamaqabunga, amajikijolo kanye nekhabe.

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