Vitamine yevana neZviwedzere
Vose vana vanoda vitamini, mineral, uye zvimwe zvivako kuitira kuti vave nehutano uye vakure zvakanaka.
Uye sa vitamin D, iron, uye calcium, vana vanoda omega-3 fatty acids, kusanganisira eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA), iyo inogona kuwana kubva kumafuta ehove. Ndicho chikonzero piramidi yekudya inokurudzira kuti vana vadye 'hove dzakafuma mu omega-3 fatty acids, dzakadai salmon, trout, uye herring.'
Kana imi vana musingadyi zvimedu zvehove, vangada imwe nzvimbo ye omega-3 fatty acids, kusanganisira zvimwe zvekudya zvinowanikwa nehove yefuta, multivitamin neDHA neEPA, kana mamwe mafuta ekuwedzera.
Mafuta eMafuta ehove
Zvokudya zvinovaka muviri zvinowanzoonekwa zvichiuya uye zvichienda, kunyange mukudya kwevana .
Iron yakave yakakura pakati pevhitamini nemaminerari, uye vabereki vaizoedza nguva dzose kuti vana vadye sipinashi yavo. Sezvokudya zvakawanda zvakawedzererwa nesimbi, vabereki vaiita sokuti vaisa pfungwa dzavo kune vitamini C.
Mafuta ehove anogona kunge ari mhuka itsva yezvokudya, kunyange zvazvo vabereki vakawanda vachida kuisa pfungwa pa calcium uye vitamini D sezvo vana vakawanda vasinganwi mukaka wakakwana.
Nei mafuta ehove achizivikanwa? Ndizvo here nokuti mafuta ehove akakwirira mu polyunsaturated mafuta acid, ayo anofungidzirwa kuderedza marglyceride mazinga? Kana kuti nokuti mafuta emafuta ehove anowedzera kuti inogona kuderedza ngozi yechironary heart disease uye kuderedza kuderedzwa kweropa?
Dzimwe mafuta emafuta ehove angangodaro akaita kuti zvive zvakakurumbira zvinosanganisira mabhuku anobatsira ADHD, asthma, arthritis, kusagadzikana kwemwoyo miviri, uye kuti inogona kubatsira kudzivirira mamwe marudzi ekenza.
Zvinotaurwa kuti zvinogona kubatsira kukurudzira uropi hunove huyo hufumi hwemafuta hufumi iyo vabereki vakawanda vanoisa pfungwa pamusoro payo, uye izvo zvinoita kuti mafuta ehove akave akakurumbira.
Zvinosuruvarisa, kune zvakawanda zvidzidzo zvinopesana pamusoro pehove yemafuta, uye kwete zvese zvidzidzo zvakatoratidza kuti zvine ruzivo zvachose.
Sources of Fish Mafuta
Mukuwedzera kune hove yemafuta ehove uye kuwedzera, unogona kuwana hove yemafuta uye omega-3 fatty acids kubva pane zvokudya zvishomanana, kusanganisira:
- Fatty hove, kusanganisira herring, rainbow trout, mackerel, salmon, uye sardines, dzine zvikamu zvakakwirira zveDHA neEPA
- Imwe hove, kusanganisira mapundu, maruva, scallops, clams, shrimp, catfish, canned albacore tuna, canned light tuna, uye kunyange hove dzinodzika, izvo zvose zvine mazinga akaderera eDHA neEPA kupfuura mafuta ehove
- Cod chiropa mafuta
- DHA-yakasimbiswa kudya uye zvinwiwa, zvakadai seYotoddler yogurt uye Juicy Juice neDHA
Zvimwe zvisiri zvehove zvinobva kune omega-3 fatty acids zvinogona kusanganisira:
- Flaxseeds, walnuts, soybeans, tofu, uye flaxseed, canola uye mafuta e soya - nenzira ye alpha-linolenic acid (ALA)
- Algae
- Zvizhinji zvezvipfeko zvevana vana , izvo zvino zvakasimbiswa neDHA neAAA kuti zviite kuti vawedzere kufanana nemukaka wamazamu , ane omega-3 fatty acids
- Zvokudya zvecheche zvakasimbiswa neDHA, zvakadai seBeech-Nut DHA PLUS
- Zvimwe zvezvokudya zveDHA-dzakasimbiswa (chengeta mabhii ezvokudya), kusanganisira Horizon Organic Milk Plus DHA Omega-3, PediaSure, Sara Lee Soft & Smooth Plus 100% Yese Gorosi Chingwa , Silk Wellness Soy Milk (Silk DHA Omega-3 & Calcium), uye Mission Life Balance Flour Tortillas, nezvimwewo.
Zvizhinji zvezvokudya izvo zvakasimbiswa neDHA zvinoshandisa zvipembenene, chinyorwa chezvinomera zveDHA. Kana ivo vachingoti ivo vanowanzoita omega-3 fatty acids, saka vangangodaro vane zvishoma zveAA, uye kwete DHA neEPA.
Ramba uchiyeuka kuti kunyange zvazvo DHA-yakasimbiswa kudya ine DHA yakawanda kudarika hove dzakawanda, vana vako vangangodya vachivanwa kakawanda uye nezvimwe zvokudya zveDHA-zvakasimba. Semuenzaniso imwe kapu yeSirik Wellness Soy Milk ine 32mg yeDHA neEPA kana ye 330mg muAlbacore tuna kana kupfuura 3000mg mu salimoni, asi vana vanogona kudya hove shoma shoma, paanokwanisa kunwa makapu maviri kana matatu eDHA- mukaka wakakomberedzwa zuva rega rega, kuwedzera pane zvimwe zvekudya neDHA neEPA.
Mafuta Ehove Nhamba
IAmerican Heart Association inokurudzira kuti vanhu vose vadye vanodya hove dzakasiyana-siyana, kunyanya iyo yakakwirira mu omega-3 fatty acids, kanopfuura kaviri pavhiki, uyewo inodya zvokudya zvakagadzirwa muAl, zvakadai seflakseseeds, walnuts, soybeans, tofu, uye flaxseed , canola uye soybean oils. Vakuru vane chirwere chemwoyo chinonzi coronary vanofanira kuve nechokwadi chokuti vanowana 1000mg zuva rega rega uye kunyange yakanyanya kuwedzerwa kana vakagadzirwa nepamusoro ye triglyceride levels.
Kunyange zvazvo pasina mazano anonyatsotaura pamusoro pemafuta ehove uye omega-3 fatty acids yevana, piramidhi yezvokudya inopa zano kuti zvakakosha kuisa hove, nutswe, nembeu mukudya kwevana. Uye zvingave zvisina kubvumirana nemwoyo wose, asi vanotaura kuti kune 'humwe uchapupu hushoma huri kuratidza kudya hove dzakapfuma muEPA uye DHA dzinogona kuderedza ngozi yekufa kubva muhutano hwehutano.'
Iyo inowanzoshamba yehove mafuta yevana, kana iri kuwana mafuta ehove yavo kubva kunyanya kudya hove, inoshandiswa mavhiki maviri pavhiki. Hakuchina mimwe mimwe yemagetsi pamusi wekurudziro yeDHA neAAA yevana zvakadaro.
Apo pavanoshumira hove kuvana, vabereki vanofanira kuchengeta hove dzose uye machenyeri kunyeverwa mupfungwa, kusanganisira kuti vanogadzirisa makakani albacore tuna yekunamatira kwete kamwe kamwe pavhiki. Vana vaduku vanogona kudya dzimwe hove dziri pasi mu mercury, dzakadai semakinheni chiedza tuna, salmon, pollock, uye catfish, kaviri pavhiki. Uye yeuka kuti vakadzi vanogona kuva nepamuviri, vakadzi vane pamuviri, vana vanoyamwisa , uye vana vaduku havafaniri kudya chero shark, swordfish, mambo mackerel, kana tilefish zvachose sezvo vachigona kuva nepamusoro ye mercury.
Mafuta eTiyo Amafuta
Sezvo zvakawanda zvezvokudya zvinowanikwa mu omega-3 fatty acids, kunyanya izvo zvakabva kumafuta ehove, hazvisi vana-zvekudya zvekugadzirira, uye kune zvimwe zvishoma zvishoma zvezvokudya zveDHA-zvakasimba, iwe unogona kupa mwana wako mafuta ehove anowedzera kana iwe uchida kuve nechokwadi kuti vanowana zvakakwana zvei ogaga-3 fatty acids. Kunyange zvazvo maitiro akaenzana emafuta ehove asingafungi kuti ari kukuvadza, kupa vana hove mafuta kuwedzera kunovhiringidza zvishoma, sezvo kwete zvese zvidzidzo zvakaratidza kuti zvine ruzivo.
Mafuta ehove anowedzera vana anosanganisira:
- ChildLife Cod Liver Oil, Strawberry Flavored
- Coromega Omega-3 Vana Squeeze Mapikiti muarangi uye emon-lime flavors
- Irwin Naturals Omega-3 Citrus Chews
- GNC Kids DHA Soft Chews, Citrus Flavored
- Marvel Heroes Yakazara - iyo yakawanda yakawanda inosanganisira DHA (nzvimbo inomera)
- Oceans Kids DHA
Gummy mavitamine ane hove mafuta anowanikwawo, kusanganisira:
- Clifford Multi-Vitamin + Brain Health - ma multivitamin inosanganisira omega-3 fatty acids
- Coromega Omega3 Gummy Zvibereko zvevana
- Disney Gummies Multivitamin (zvakasiyana-siyana) - inosanganisira DHA
- Iron Kids Gummies Omega-3's
- L'il Critters Omega-3 Gummy Fish
- Marvel Heroes Gummies - ma multivitamin anosanganisira DHA
- Nordic Naturals Nordic Omega-3 Gummies
- Yummi anobereka DHA
Ramba uchifunga kuti chikamu che omega-3 fatty acids muvhithamini aya chinogona kusiyana zvikuru. Mamwe maviviritamine ane DHA chaizvoizvo ane DHA shoma kwazvo mavari, kazhinji kishoma se 100mcg kana 0.1mg pamushandi. Dzimwe mafuta ehove anowedzera, kufanana neCoromega Kids DHA Gummy Zvibereko, ane 50mg yeDHA uye 10mg yeEPA pakushumira (2 gummies). Tarisa iyo tsamba kuti uone kuti uri kuwana dha reDHA uri kutarisira.
Zvaunoda Kuziva Pamusoro PeMafuta ehove
Pane zvakawanda zvaunofunga pamusoro paunofunga nezvemafuta ehove uye hove mafuta ekuwedzera. DHA, ALA, zvivako zvakasimbiswa neDHA zvakabva kune algae, uye njodzi dze mercury muhove ndezvimwe zvezvinhu zvekuti uone kuti unonzwisisa.
Zvimwe zvinhu zvekuziva nezvemafuta ehove zvinosanganisira izvo:
- Izvo hazvina% zvezuva nezuva zvigaro zveDHA, EPA, kana ALA, kunyange kana ukazviona pane zvimwe zvekudya zvekudya kana kuwedzera.
- Omega-3 fatty acids inokosha mafuta akawanda, zvichireva kuti miviri yedu haigoni kuzvigadzira ivo voga uye inoda kuvabvisa kubva pakudya kwedu, zvichibva pane zvatinodya uye kunwa kana kubva pane zvekuwedzera.
- Kuwedzerwa mukana wekubuda ropa uye matambudziko nekuvhara kunogona kuva nemigumisiro yehuwandu hwemahove emafuta (kupfuura 3000mg yeDHA pamwe neEPA zuva rega rega kuvanhu vakuru).
- Kunyange zvazvo iyo inobva kune omega-3 fatty acids zvichida haisi iyo inokosha, ita nechokwadi chokuti hove yako yefuta inowedzera kana omega-3 kuwedzera inosanganisira DHA neEPA kana iwe uchida zvakakosha zvinobatsira mafuta ehove. Hove, algae, kana mafuta ehove ndiyo dzose dzakakosha dzei ogaga-3 fatty acids.
- Iko hove inotapira mamwe mafuta ehove anowedzera inowanzovharwa nehuga kana kuti zvinotapira zvinogadzirwa.
- Usapa vana vako hove mafuta ekuwedzera kana vari allergenic kune hove kana shellfish.
- Kune zvimwe zvinetso zvekuti mamwe mafuta ehove anowedzera anogona kusvibiswa ne-polychlorinated biphenyls (PCBs) kana mercury, iyo inonyanya kutaura kubva apo FDA haina kubvumirana nemafuta ekugadzirisa kuti ive yakachengeteka kana inoshanda. Kutenga zvinowedzera kuti nyika ndeye USP (United States Pharmacopeia) inopupurirwa inogona kubatsira kuve nechokwadi kuti inosangana nehutano, kuchena, uye potency. Zvinosuruvarisa, vashomanana vanowedzera vadzidzisi vanoita zvechirongwa muchirongwa che USP.
> Sources:
> American Academy of Pediatrics. Clinical Report. Kudzivirirwa kweRickets uye Vitamin D Kushayikwa Mucheche, Vana, uye Vana Vachiri Kuyaruka. Pediatrics 2008 122: 1142-1152.
> American Academy of Pediatrics. Kwatinomira: Vitamini. Yakavandudzwa June 2010.
> American Heart Association Scientific Statement. Hove Inoshandiswa, Mafuta Ehove, Omega-3 Fatty Acids, uye Mwoyo Yehutano. Circulation. 2002: 106: 2747-2757.
> Nzvimbo yeSayenzi muHurumende. Omega-3 Madzimu: Mafuta Ehove kana Nyoka Yenyoka.
> Jenkins DJ. Ndezvokudya zvinokurudzirwa kushandiswa kwemafuta ehove kusingagumi here? CMAJ - 17-MAR-2009; 180 (6): 633-7
> Sethuraman, Usha MD. Vitamine. Pediatrics in Review. 2006; 27: 44-55.