Ukuqinisekisa ukuthi ingane yakho ithola amavithamini namaminerali adingekayo kubalulekile ukuze ikhule, ithuthuke, futhi ibe nempilo yonke. Nakuba ukudla okulinganiselayo kuyiwona mthombo ongcono kakhulu wezakhamzimba ezibalulekile, abazali abaningi bazibuza ukuthi ingabe izithasiselo zamavithamini ziyadingeka yini ukuze kugcwaliswe izikhala zokudla okunomsoco ezingase zibe khona. Impendulo incike ekudleni kwengane yakho, empilweni, nasezidingweni ezithile. Nansi incwadi eningiliziwe ezokusiza unqume ukuthi ingabe izithasiselo zamavithamini zilungile yini enganeni yakho.
Izidingo Zokudla Kwezingane
Izingane zidinga amavithamini namaminerali ahlukahlukene ukuze zisekele ukukhula, ukusebenza komzimba, nokukhiqiza amandla. Ezinye zezakhamzimba ezibaluleke kakhulu zihlanganisa:
1. Ivithamini A
Isekela ukubona okuhle, isikhumba, nokusebenza komzimba.
Imithombo: Izaqathi, ubhatata, isipinashi, amaqanda, izinhlamvu ezakhiwe ngokuqinile.
2. Ivithamini C
Ithuthukisa impilo yomzimba futhi isiza umzimba ukuthi umunce insimbi.
Imithombo: Amawolintshi, ama-strawberry, upelepele, utamatisi, i-broccoli.
3. Ivithamini D
Kubalulekile emathanjeni aqinile namazinyo, njengoba kusiza umzimba ukuthi umunce i-calcium.
Imithombo: Ubisi oluqinisiwe, inhlanzi enamafutha, izikhupha zamaqanda, nelanga.
4. Insimbi
Kubalulekile ekukhiqizeni amangqamuzana abomvu egazi nokuvimbela i-anaemia.
Imithombo: Inyama ebomvu, ubhontshisi, izinhlamvu ezakhiwe ngokuqinile, isipinashi.
5. I-calcium
Kubalulekile ekukhuleni kwamathambo namazinyo.
Imithombo: Ubisi, ushizi, iyogathi, imifino eluhlaza, ubisi oluqinisiwe olusekelwe ezitshalweni.
6. Amafutha E-Omega-3
Isekela ukukhula nokusebenza kobuchopho.
Imithombo: I-salmon, amantongomane, imbewu yeflax, amaqanda akhiwe ngokuqinile.
Ingabe Izingane Zidinga Izithasiselo Zamavithamini?
Ezinganeni eziningi eziphilile ezidla ukudla okulinganiselayo, izithasiselo zamavithamini azidingeki. Kodwa-ke, ezinye izimo zingadinga ukuthatha izithasiselo.
Lapho Izithasiselo Zingase Zidingeke Khona
1. Abadlayo Abakhethayo
Uma ingane yakho iyi-fussy eater futhi ihlale igwema amaqembu athile okudla, ingase iphuthelwe izakhamzimba ezibalulekile njenge-iron, i-calcium, noma amavithamini A no-D.
2. Ukudla Okunemikhawulo
Izingane ezidla ukudla okungelona inyama, okungelona inyama nemikhiqizo yobisi, noma okungenalo ubisi zingase zidinge izithasiselo ukuze zihlangabezane nezidingo zazo zezakhamzimba ezifana ne-B12, i-iron, ne-calcium.
3. Izifo Ezingamahlalakhona
Izingane ezinezimo ezithile zezokwelapha, njengesifo se-celiac, isifo samathumbu esivuvukalayo, noma ukungezwani nokudla, zingase zibe nobunzima bokumunca izakhamzimba ekudleni.
4. Ukuchayeka Okulinganiselwe Ekuphumeni Kwelanga
Ukushoda kwevithamini D kuvamile ezinganeni ezingalitholi ngokwanele ilanga, ezihlala ezindaweni ezinganeli ilanga, noma ezihlale zisebenzisa i-sunscreen.
5. Ukukhula Ngokushesha
Phakathi nezikhathi zokukhula ngokushesha, izingane zingase zidinge izakhamzimba ezengeziwe ukuze zisekele ukuthuthuka kwazo.
6. Izinsana Ezizalwe Ngaphambi Kwesikhathi Noma Ezinesisindo Esincane Ekuzalweni
Lezi zingane zingase zibe nezidingo zokudla okunomsoco ezengeziwe futhi zingase zisizwe izithasiselo ezinconywe udokotela.
Yimaphi Amavithamini Aphephile Ezinganeni?
Uma unquma ukunika ingane yakho izithasiselo, khetha imikhiqizo eyenzelwe ngokukhethekile iqembu layo leminyaka ukuze ugweme ukudla ngokweqile izakhamzimba ezithile.
Izinhlobo Ezivamile Zezithasiselo Zezingane
- Ama-Multivitamin: Ahlinzeka inhlanganisela yamavithamini namaminerali abalulekile.
- Ivithamini D: Ivame ukunconywa ezinganeni, ikakhulukazi ezindaweni ezinelanga elincane.
- Insimbi: Iwusizo ezinganeni ezisengozini ye-anaemia kodwa kufanele inikezwe kuphela ngaphansi kokugadwa kwezokwelapha.
- Amafutha E-Omega-3: Avame ukutholakala njengezithasiselo ezihlafukeka noma eziwuketshezi empilweni yobuchopho.
Qaphela: Njalo landela imiyalelo yokulinganisa futhi uxhumane nodokotela wakho wezingane ngaphambi kokuqala noma yisiphi isithasiselo.
Indlela Yokuqinisekisa Ukuthi Ingane Yakho Ithola Izakhamzimba Ezanele Ngokwemvelo
1. Nikeza Ukudla Okulinganiselayo
Hlinzeka ukudla okuhlanganisa izinhlobo ezahlukahlukene zezithelo, imifino, izinhlamvu eziphelele, amaprotheni, namafutha anempilo.
Izibonelo:
- Ibhulakufesi: Izinhlamvu ezakhiwe ngokuqinile ngobisi nesithelo.
- Isidlo sasemini: Isangweji elinezinhlamvu eziphelele elinamaprotheni anamafutha amancane nemifino.
- Isidlo sakusihlwa: Inhlanzi eyosiwe, i-broccoli ephekiwe ngomusi, nelayisi elinsundu.
2. Khuthaza Ukudla Okunempilo Kwesikhashana
Faka esikhundleni sokudla okugayiwe ngezinketho ezinomsoco.
Izibonelo: Iyogathi enama-berries, izinti zeqanda ngama-hummus, noma isandla samantongomane.
3. Yenza Isikhathi Sokudla Sibe Mnandi
Sebenzisa ukuhlela okudala noma faka ingane yakho ekulungiseni ukudla ukuze ukhuthaze ukuthi izame ukudla okusha.
4. Gada Ubukhulu Bezinhlamvu
Gwema ukudla ngokweqile noma ukuthembela "kumakholori angenalutho" avela ekudleni okushukela noma okugayiwe kakhulu.
5. Hlola Ukwakhiwa Kokudla
Funa ukudla okwakhiwe ngamavithamini namaminerali, njengezinhlamvu, ubisi olusekelwe ezitshalweni, nesinkwa.
Izingozi Zokudla Ngokweqile
Amavithamini namaminerali amaningi angaba yingozi. Ukudla ngokweqile, ikakhulukazi amavithamini ancibilika emafutheni njenge-A, D, E, no-K, kungaholela ebuthini.
Izingozi Ezingaba Khona
- Ubuthi Bevithamini A: Bungabangela isicanucanu, isiyezi, noma ukulimala kwesibindi.
- Ivithamini D Engeziwe: Ingaholela ekwakhiweni kwe-calcium egazini, okubangela ukulimala kwezinso.
- Ukusinda Kwensimbi: Kungabangela ubuhlungu besisu, isicanucanu, noma izinkinga ezimbi kakhulu.
Njalo xhumana nochwepheshe wezempilo ngaphambi kokuqala izithasiselo ukuze uqinisekise ukusetshenziswa okuphephile nokufanele.
Nini Okufanele Uxhumane Nodokotela
Khuluma nodokotela wakho wezingane noma isazi sokudla esibhalisiwe uma:
- Ingane yakho inokukhathala okuqhubekayo, ukukhula okubi, noma ukubambezeleka ekuthuthukeni.
- Inokudla okunemikhawulo noma isifo esingamahlalakhona.
- Ukhathazekile ngokushoda okuthile kwezakhamzimba, njenge-iron noma ivithamini D.
Umunikezeli wezempilo angancoma izivivinyo zegazi noma izinguquko ekudleni ukuze kuxazululwe izinkathazo zakho.
Isiphetho
Nakuba izingane eziningi zingahlangabezana nezidingo zazo zokudla okunomsoco ngokudla okulinganiselayo, ezinye zingase zisizwe izithasiselo zamavithamini ngenxa yemikhawulo ethile ekudleni, izimo zezempilo, noma ezinye izinto. Uma ucabangela izithasiselo zengane yakho, xhumana nochwepheshe wezempilo ukuze uqinisekise ukuthi zithola izakhamzimba ezifanele ngobuningi obufanele. Gxila ekukhuthazeni imikhuba yokudla enempilo nokuhlinzeka ngezinhlobo ezahlukahlukene zokudla okunomsoco ukuze kusekelwe ukukhula nokuthuthuka kwengane yakho ngokwemvelo.
Imibuzo Ebuzwa Njalo
1. Ngasiphi isikhathi izingane zingaqala ukuthatha izithasiselo zamavithamini?
Izithasiselo zamavithamini zinganikwa nganoma yisiphi isikhathi uma kunconywe udokotela, kodwa izingane eziningi eziphilile azizidingi uma zihambisana nokudla okunomsoco.
2. Ingabe ingane yami idinga ivithamini D engakanani?
Izingane ezineminyaka engu-1–18 zivame ukudinga u-600 IU (15 mcg) wevithamini D nsuku zonke. Xhumana nodokotela wakho ukuze uthole iseluleko esenziwe ngendlela efanele.
3. Ingabe amavithamini e-gummy aphephile ezinganeni?
Amavithamini e-gummy avame ukuphepha uma ethathwa njengoba eyalelwe, kodwa kufanele agcinwe lapho zingafinyeleli khona ukuze kuvinjwe ukudla ngokweqile.
4. Ingabe amavithamini amaningi angalimaza ingane yami?
Yebo, ukudla ngokweqile kwamavithamini athile, njenge-A, D, noma i-iron, kungabangela ubuthi. Njalo landela imiyalelo yokulinganisa futhi uxhumane nodokotela.
5. Ngingakwazi kanjani ukubona ukuthi ingane yami inokushoda kwezakhamzimba?
Izimpawu zingase zihlanganise ukukhathala, isikhumba esiphaphathekile, ukukhula okubi, noma izifo eziqhubekayo. Udokotela wezingane angaqinisekisa ukushoda ngezigazi futhi ancome ukwelashwa.
