Nā Huamona no nā Keiki: Pono lākou iā lākou (a ʻo wai kekahi)?

Anter

• Pono nā meaʻai no nā keiki
• Loaʻa i nā keiki i nā pono kōmike ʻokoʻa ma mua o nā mākua?
• Pono i nā keiki i nā mea hoʻoluʻu wikamina?
• Pono paha i kekahi mau keiki i nā mea kōkua keu
• Ke koho ʻana i kahi wikamina a me nā huahana
• Pākuʻi ka Vitamin a me ka mineral no nā keiki
• Pehea e hōʻoia ai i kāu keiki e lawa ana i ka momona
• Ke laina lalo

I ka ulu ʻana o nā keiki, he mea nui na lākou e loaʻa ka lawa nā wikamina a me nā minelala e hōʻoia i ke olakino maikaʻi.

Loaʻa ka hapa nui o nā keiki i ka nui o nā meaola mai ka papaʻai kaulike, akā ma lalo o kekahi mau kūlana, pono i nā keiki e hoʻohui me nā huaora a i ʻole nā ​​minelala.

ʻ tellslelo kēia ʻatikala iā ʻoe i nā mea āpau āu e ʻike ai e pili ana i nā wikamina no nā keiki a inā paha e makemake ana kāu keiki iā lākou.

Pono nā meaʻai no nā keiki

Pili nā pono kūpono no nā keiki i ka makahiki, ka wahine, ka nui, ka ulu ʻana, a me ka pae o ka hana.

Wahi a nā loea olakino, ʻo nā keiki ʻōpio ma waena o nā makahiki o 2 a me 8 e koi ana i ka 1,000-1,400 calories i kēlā me kēia lā. Pono kēlā mau makahiki 9-13 i ka 1,400-2,600 calories i kēlā me kēia lā - e pili ana i kekahi mau kumu, e like me ka pae o ka hana (1,).

Ma waho aʻe o ka ʻai ʻana i ka nui o nā calories, pono ka papaʻai a ke keiki e hālāwai me kēia mau Diabetes Reference Intakes (DRI) (3):

ʻOiai nā mea momona i luna aʻe nei kekahi o nā mea i kamaʻilio pinepine ʻia, ʻaʻole ʻo lākou wale nā ​​keiki e pono ai.

Koi aku nā keiki i kekahi nui o kēlā me kēia wikamina a me nā minelala no ka ulu pono a me ke olakino, akā ʻokoʻa ke kikoʻī i ka makahiki. Pono nā keiki ʻelemakule a me nā ʻōpio i nā huina o nā meaola ma mua o nā keiki ʻōpio e kākoʻo i ke olakino maikaʻi.

Loaʻa i nā keiki i nā pono kōmike ʻokoʻa ma mua o nā mākua?

Pono nā keiki i nā huaora like me nā mākua - akā makemake pinepine i nā mea liʻiliʻi.

Ke ulu nei nā keiki, he mea nui ia no lākou e loaʻa ka nui o nā meaola e kōkua i ke kūkulu ʻana i nā iwi ikaika, e like me ka calcium a me ka huaola D ().

Eia kekahi, ʻo ka hao, zinc, iodine, choline, a me nā wikamina A, B6 (folate), B12, a me D he mea nui ia no ka ulu ʻana o ka lolo i ke ola mua (,).

No laila, ʻoiai e pono i nā keiki ke ʻoi aku ka nui o nā wikamina a me nā minelala i hoʻohālikelike ʻia i nā mākua, pono nō lākou e lawa i kēia mau meaola no ka ulu pono ʻana a me ka hoʻomohala ʻana.

Pono nā keiki i ka nui o nā huaora a me nā minelala ma mua o ka poʻe mākua. ʻO nā mea kōkua e kōkua i ke kūkulu ʻana i nā iwi a hāpai i ka ulu ʻana o ka lolo he mea nui i ka wā kamaliʻi.

Pono i nā keiki i nā mea hoʻoluʻu wikamina?

Ma ka laulā, ʻaʻole pono nā keiki e ʻai i ka papaʻai olakino, kaulike i nā mea hoʻoluʻu wikamina.

Eia nō naʻe, ʻokoʻa nā pono o nā pēpē ma mua o nā keiki a koi paha i kekahi mau mea hoʻopihapiha, e like me ka wikamina D no nā pēpē i hānai ʻia ().

ʻAʻole nā ​​American Academy of Pediatrics a me ke Keʻena ʻAmelika Hui Pū ʻIa ʻAmelika Hui Pū ʻIa no nā ʻAmelika e paipai i nā mea hoʻopiha ma luna a ma luna o nā papaʻai papaʻai i paipai ʻia no nā keiki olakino ma mua o 1 e ʻai i ka papaʻai kaulike.

Hōʻike kēia mau hui e ʻai nā keiki i nā hua like ʻole, nā mea kanu, nā līlū, nā waiū, a me nā protein e loaʻa ai ka meaʻai kūpono (8,).

Loaʻa i kēia mau meaʻai nā mea pono āpau e pono ai no ka ulu pono ʻana a me ka ulu ʻana i nā keiki ().

Ma ka laulā, ʻo nā keiki e ʻai i ka papaʻai kaulike e hoʻopili ana i nā pūʻulu meaʻai āpau ʻaʻole pono ka lāʻau a me ka mineral. Eia nō naʻe, uhi ka ʻāpana aʻe i kekahi mau hoʻokoe.

Pono nā kamaliʻi e ʻai i nā ʻano meaʻai like ʻole e kiʻi i nā meaʻai e pono ai. ʻAʻohe pono nā wikamina no nā keiki olakino e ʻai nei i nā papaʻai kaulike.

Pono paha i kekahi mau keiki i nā mea kōkua keu

ʻOiai ʻo ka hapa nui o nā keiki e ʻai ana i ka papaʻai olakino ʻaʻole pono ka wikamina, pono paha i nā hanana kikoʻī e hōʻoia i ka hoʻonui.

Kūpono paha kekahi mau huamini a me nā mea minelala no nā keiki e makaʻu i nā hemahema, e like me ka poʻe (,,,):

• hāhai i kahi papaʻai mea ʻai a mea ʻai paha
• he kūlana e hoʻopili i ka lawe ʻana a i ʻole hoʻonui i ka pono no nā meaola, e like me ka maʻi celiac, maʻi ʻaʻai, cystic fibrosis, a i ʻole maʻi maʻi ʻōpū (IBD)
• ua ʻoki ʻia e ka hopena o ka ʻōpū a i ʻole ka ʻōpū
• he poʻe picky loa a paio e ʻai i nā ʻano meaʻai like ʻole

ʻO ka mea kikoʻī, hiki i nā keiki e ʻai i nā papa kanu mea kanu ke makaʻu i nā hemahema o ka calcium, ka hao, ka zinc, a me nā huaora B12 a me D - keu hoʻi inā ʻai lākou i kekahi a i ʻole nā ​​huahana holoholona ().

Hiki ke weliweli ke ʻano o nā papaʻai Vegan no nā keiki inā pili kekahi mau mea momona e like me ka wikamina B12 - i loaʻa maoli i nā meaʻai holoholona - ʻaʻole i panai ʻia e nā meaʻai a i ʻole nā ​​meaʻai paʻa.

ʻO ka hōʻole ʻana i ka hoʻololi ʻana i kēia mau meaʻai i nā papaʻai a nā keiki hiki ke alakaʻi i nā hopena koʻikoʻi, e like me ka ulu ulu ʻole ʻana a me nā lohi hoʻomohala ().

Eia nō naʻe, hiki i nā keiki ma nā papaʻai mea kanu ke loaʻa pono ka meaʻai kūpono mai ka papaʻai wale inā e hoʻopili ana ko lākou mau mākua i nā meaʻai mea kanu i loko maoli a i hoʻopaʻa ʻia paha me kekahi mau huaora a me nā minelala ().

Hiki paha i nā keiki me nā celiac a i ʻole nā ​​maʻi ʻōpala ke paʻakikī i ka lawe ʻana i nā wikamina a me nā minelala, ʻo ia hoʻi ka hao, zinc, a me ka vitamina D. ʻO kēia ke kumu o kēia mau maʻi e hōʻino i nā wahi o ka ʻōpū i loaʻa i nā micronutrients (,,).

Ma ka ʻaoʻao ʻē aʻe, pilikia ka pilikia ʻana o nā keiki me ka cystic fibrosis i ka momona a, no laila, ʻaʻole paha e omo pono i nā huaola A, D, E, a me K () hiki ke hoʻoheheʻe ʻia.

Eia hou, ʻo nā keiki me ka maʻi ʻaʻai a me nā maʻi ʻē aʻe e hoʻonui i nā pono o ka nutrient e koi paha i kekahi mau mea hoʻopihapiha e pale aku ai i nā maʻi e pili ana i ka maʻi ().

ʻO ka mea hope loa, ua pili kekahi mau noiʻi i ka ʻai picky i ka wā kamaliʻi i nā hana haʻahaʻa o micronutrients (,).

Hoʻokahi o nā noi ʻana ma 937 keiki o nā makahiki 3-7 i ʻike ʻia ua pili ikaika ka ʻai picky me nā mea haʻahaʻa o ka hao a me ka zinc. Eia nō naʻe, ua hōʻike ʻia nā hopena ʻaʻole ʻokoʻa ke kiʻekiʻe o ke kō o kēia mau minelala i ka picky ke hoʻohālikelike ʻia me nā mea ʻai ʻole picky ().

Eia nō naʻe, hiki i ka ʻai picky hoʻolōʻihi ke alakaʻi i nā hemahema micronutrient i ka hala ʻana o ka manawa a e ʻae paha i nā mea kōkua nutritional i kahi hopena.

Pono pono nā mea hoʻohui Vitamin a me nā minelala no nā keiki e ukali i ka papaʻai vegan a i ʻole nā ​​mea ʻai, loaʻa kahi ʻano e hoʻopili i ka lawe ʻana o nā meaola, a i ʻole nā ​​mea ʻai picky loa.

Ke koho ʻana i kahi wikamina a me nā huahana

Inā ukali kāu keiki i ka papaʻai kapu, ʻaʻole hiki ke omo pono i nā meaola, a i ʻole he mea ʻai picky, loaʻa paha iā lākou ka pōmaikaʻi mai ka lawe ʻana i nā wikamina.

Kūkākūkā mau i nā mea hoʻopiha me kahi mea mālama ola ma mua o ka hāʻawi ʻana iā lākou i kāu keiki.

Ke koho ʻana i kahi pākuʻi, e nānā i nā māka maikaʻi i hoʻāʻo ʻia e ka ʻaoʻao ʻekolu, e like me NSF International, United States Pharmacopeia (USP), ConsumerLab.com, Informed-Choice, a i ʻole ʻo Baced Substances Control Group (BSCG).

ʻAʻole e hōʻike, koho i nā wikamina i hana kikoʻī ʻia no nā keiki a hōʻoia ʻaʻole i loko o lākou nā megadoses i ʻoi aku i ka pono o ka momona o nā keiki i kēlā me kēia lā.

Pākuʻi ka Vitamin a me ka mineral no nā keiki

ʻO ka huakine a i ʻole nā ​​mea hoʻopili mineral hiki ke lilo i mea ʻawahia i nā keiki ke lawe ʻia i nā nui loa. Heʻoiaʻiʻo loa kēia me nā huaora momona, hiki ke hoʻoheheʻe ʻia i ka momona, 20, a me K i mālama ʻia i loko o nā momona o ke kino (20).

Ua hōʻike kekahi o nā hihia i hōʻike ʻia ka lāʻau kūpona D i loko o kahi keiki nāna i lawe ka nui o kahi waihona ().

Hoʻomaopopo i nā huaora gummy, i kahi kikoʻī, hiki ke maʻalahi hoʻi i ka ʻai. Ua hōʻike ʻia kahi noiʻi ʻekolu mau hihia o ka lāʻau kūpona A i loko o nā keiki ma muli o ka ʻai nui ʻana i nā mea momona like candy (,).

ʻOi aku ka maikaʻi e kāpae i nā wikamina mai nā keiki ʻōpio a kūkākūkā i ka lawe ʻana i ka wikamina kūpono me nā keiki makua e pale aku ai i ka ʻai nui ʻole ʻana o nā mea hoʻohui.

Inā manaʻo ʻoe ua lawe nui kāu keiki i kahi huaora a i ʻole mineral mea hoʻohui, e hoʻopili koke aku i kahi kauka.

Ke koho ʻana i kahi wikamina, e nānā no nā māka kiʻekiʻe a me nā mea hoʻopihapiha i piha nā kaona kūpono o nā wikamina a me nā minelala no nā keiki.

Pehea e hōʻoia ai i kāu keiki e lawa ana i ka momona

I mea e hōʻoia ai nā keiki i ka nui o nā mea momona no ka mea ʻaʻole pono lākou i nā mea hoʻopihapiha, e hōʻoia i kā lākou papaʻai i nā ʻano meaʻai momona.

ʻO ka hoʻohui ʻana i nā huaʻai, nā lau, nā kīʻaha holoʻokoʻa, nā protein protein, nā momona momona, a me nā huahana waiū (inā ʻae ʻia) i nā meaʻai a me nā meaʻai māmā e hāʻawi pono i kāu keiki i nā huaora a me nā minelala.

I mea e kōkua ai i kāu keiki e ʻai i nā mea hou aku, hoʻolauna mau i nā mea ʻai a me nā hua i hoʻomākaukau ʻia i nā ʻano ʻokoʻa a ʻono hoʻi.

Pono kahi papaʻai olakino no nā keiki e kaupalena ʻia i nā kō a me nā meaʻai i hana nui ʻia a kau i ka hua ma luna o ka wai huaʻai.

Eia nō naʻe, inā manaʻo ʻoe ʻaʻole i loaʻa i kāu keiki ka meaʻai kūpono ma o kaʻai wale nō, hiki i nā mea hoʻopiha ke lilo i ala palekana a maikaʻi hoʻi e hoʻopakele ai i nā meaʻai a nā keiki e pono ai.

E kūkākūkā i kāu pediatrician o kāu keiki inā ʻoe e hopohopo e pili ana i kaʻai a kāu keiki.

Ma ka hāʻawi ʻana i kāu keiki i nā ʻano meaʻai like ʻole, hiki iā ʻoe ke hōʻoia ke loaʻa nei iā lākou nā mea momona e pono ai ke olakino maikaʻi.

Ke laina lalo

ʻO nā keiki e ʻai i ke olakino, nā papaʻai kaulike e hoʻopihapiha i kā lākou pono pono ma o ka meaʻai.

Eia nō naʻe, pono paha nā mea hoʻoluʻu wikamina no nā mea ʻai picky, nā keiki i loaʻa kahi ʻano olakino e hoʻopili ai i ka lawe ʻana o ka mea momona a hoʻonui paha i nā pono momona, a i ʻole nā ​​mea e ukali nei i ka papaʻai vegetarian a vegan paha.

Ke hāʻawi ʻana i nā wikamina i nā keiki, e koho pono i nā mana kiʻekiʻe e loaʻa nā kaupaona kūpono no nā keiki.

I mea e hōʻoia ai kāu keiki i ka nui o nā mea momona, hāʻawi i kahi papaʻai kaulike e hoʻopili ʻia me nā ʻano meaʻai like ʻole a kau palena i nā mea momona a me nā meaʻai i hoʻomaʻemaʻe ʻia.