Kana zvisingaiti, angave achida kuwedzera kuti adzivirire kumera kwemapfupa
Paiva nenguva apo vana vaikwanisa kunyanya kugadziriswa, chirwere chinokonzera mapfupa-achiri kukura kuti ave nyore uye achinetseka. Vana vane zvikwangwani zvinowanzoputika nemakumbo akakotamira kunze kumativi ose emakumbo emakumbo uye kuputika maziso uye maziso.
Zvadaro masayendisiti akafunga kuti chinokonzera chikonzero chinowanzokonzerwa nehuwandu hwevhitamine D, hero inogona kusagadzikana yekutuka kwemafupa: Kana calcium ndiyo Batman yemapfupa ehutano, vitamini D ndiRobin, inokosha pakuita kuti muviri uwane zvakakwana calcium nezvimwe maminera anokosha ekuchengetedza mapfupa akasimba uye ane utano.
Vagadziri vakatanga kusimbisa zvimwe zvokudya zvine vitamin D, uye chiitiko chezvikwereti muvana zvakaderera.
Mumakore achangobva kupfuura, zvisinei, zvikwata zvave zvichiwedzera. Vamwe vana vari kuwana mavitamini D akakwana, vachiisa pangozi kwete nekuda kwezvigetsi chete asi pfupa rinoputsika. Heano zvikonzero zvakakosha zvekushaiwa kwevhitamini D muvana, uye zvaunogona kuita kuti uve nechokwadi chekuti mwana wako wezuva rega rega haasi kupfupika.
D Ndokuda Kudya Kwakakwana
IAmerican Academy of Pediatrics (AAP) inokurudzira vana vasati vadarika mwedzi gumi kuti vatore mazana emakwikwi emarudzi mana (IU) e vitamini D zuva, uye vana 1 kusvika 18 vanowana 600 IU ma vitamini D zuva rega rega. Chinhu chacho ndechekuti, pane zvakawanda zvekudya, kunyanya vana vane ushamwari, avo vane ruzivo rwega D. Vanowedzera mune mamwe marudzi emafuta ehove nemafuta ehove, somuenzaniso. Muzvokwadi, Amai vaisvika kune chimwe chinhu chokuputira mafuta echiropa: Chidipo chepuni chinodarika 1300 IU ye vitamini D.
Kana zvisina kudaro, mavhu rakasviba akawanda evhithamini D ndezvokudya izvo zvakasimbiswa nayo. Heano mutsara wehuwandu hwevhitamini D uri muzvokudya izvo zvakasikwa zvevhitamini D uye zvimwe zvakasimbiswa nayo:
- Salmoni yemhuka (mamita matatu): 600 kusvika 1000 IU
- Canned tuna (3.5 ounces): 236 IU
- Yakasimbiswa juice yemarangi (1 kapu): 137 IU
- Umukaka wakasimba (1 kapu): 115-124 IU
- Mushonga wakachena shitake (3.5 ounces): 100 IU
- Evha yakabikwa (1 yai yose; D iri mu yolk): 20 IU
S Ndiyo ye Skimpy Sun Exposure
Imwe iyo inobva ku vitamini D haisi zvokudya zvachose-izuva. Izvozvo zvinokonzera ganda kuti ribereke vitamini D. Izvi zvinogadzira conundrum, hongu, sezvo ichiziva kuti kunyatsoona chiedza chezuva kusina kudzivirirwa kwezuva kunogona kukonzera ngozi yemwana yekuita kenza yepachiona. Ndokusaka AAP inotaura kuti vacheche vari pasi pemwedzi mitanhatu havafaniri kutarisa zuva . Vana vakwegura vanofanira kunge vaine rupo rwechiedza chezuva rinopenya rine zuva rekuchengetedza zuva (SPF) ra15 kusvika ku30 vasati vabuda kunze.
Kushandiswa kwekuwedzera kwezuva kwezuva kunogona kuva chimwe chinokonzera kushayikwa kwevitamine D kwave kwakajairika muvana, saka pane kunyanya kunetseka mukubvumira mwana kudonha mavara mashomanana muzita rehutano hutano here? Iko kushamwaridzana kwakaoma nokuti hapana munhu anoziva kuti zuva rakadini rinokwana kuwana zvakabatsiri. Mamwe mavitamiti D vatsvakurudzi vanofungidzira kuti maminitsi mashanu kana makumi matatu emanheru ekubuda kwezuva kumeso, maoko, makumbo, kana kumashure pakati pe10 am ne3 masikati pavhiki pane zvakawanda, asi iwe unofanira kutarisana nevana vako nezvekuda kwekuti zvakanaka pfungwa yekurega mwana wako aende kunze kwezuva asina kudzivirirwa kwenguva shomanana.
Zvigadzirwa: D kana kuti Kwete D
Pasinei nokuti mwana anofanira kuwedzera mavhithamini D akawanda kusvika pakuwanda kwekuwana kudya kwake. Hezvino izvo AAP inopa zano:
Vana vacheche vari kunyanya kufungidzirwa (kunyange zvishoma) vanofanira kuwana 400 IU pazuva re vitamin D kutanga mukati mamazuva mashomanana mushure mekuberekwa.
Vese vacheche vasina kuyamwisa uye vasingadyi maawa 32 emuvhitamu D-yakagadziriswa fomu inofanira kugoverwa ne 400 IU ye vitamini D pazuva.
Vana vakwegura vasingashandisi maawa makumi maviri nemaviri pazuva rehuta hwechivigisi D yakasimba vanofanira kuwana zvigadzirwa zveD.
Vana vane makore 1 zvichikwira vasingakwanisi 600 IU ma vitamini D pazuva pazuva rezvokudya zvavo vanofanira kugamuchira muchengeti ane chikamu ichocho. Kune vana vasingakwanisi kubvumira mukaka wemhou, marangi akawanda emuarmond uye mukaka wa soy ikozvino yakasimbiswa ne vitamini D. Mamwe maraga e yogurt akawedzera mavitamini D zvakare, saka funga izvozvo paunofungidzira kuti mwana wako angave ari kutora zvakadini.
Vana vane ngozi yakawanda yekushayikwa kwevitamine D, yakadai sevaya vanotora mimwe mishonga uye vane zvirwere zvisingaperi sezvakaita cystic fibrosis, vangada kuwedzera mavitamini D.
Kana iwe nevana vako pavanosarudza mwana wenyu achifanira kunge ari kuwana vitamini D kuwedzera, kune zvakawanda zvevana vanogona kusarudza. Kune vacheche nevana vaduku, pane vitamini madonhwe. Mavhithamini anonyadzisa akanaka kune vana 3 nepamusoro. Uyezve, kana mwana akwegura zvakakwana kuti amedze mapiritsi, anokwanisa kumuwana D mufananidzo iwoyo.
> Sources:
> American Academy of Pediatrics. Clinical Report. "Kuvandudza Bone Health in Vana uye Vana Vachiri Kuyaruka Pediatrics," Pediatrics, Gumiguru 2014,134 (4) e1229-e1243.
> American Academy of Pediatrics. Policy Statement. "Ultraviolet Radiation: Njodzi Kune Vana uye Vana Vachiri Kuyaruka." Pediatrics, Mar 2011, 127 (3) 588-597
> National Institute of Health Office of Dietary Supplements. Chikwangwani Chaicho cheVashandi Vezvehutano. "Vitamin D."