Nyaya inobatsira mavitamini, ayo vabereki vakawanda vanozviziva nekuda kweshamwari yevasingatauri mazinga ane vana vasati vasvika uye matambudziko ekuberekwa. Izvi zvinokanganisa uropi kana musana wemagunha ndiwo matambudziko makuru anokonzerwa nehuwandu hwevanhu vasina kudya. Nyaya inofanirwa kuvakadzi vezera rekutakura uye pakutanga kwekudzivirira mwana ane utano.
Pane imwe nguva akaberekwa, vacheche nevana vanoenderera mberi vachida mhando dzakakwana dzehutatu zvimwe zvingave zvisingakure zvakanaka uye zvishoma nezvishoma kudarika kwekuwedzera.
Folate
Nyaya yeB vitamin, yakadai seyamine, niacin, uye vitamini B12-yose iyo ine basa rinokosha mukukura kwevana nekuvandudza.
Vana vasina kuwana zvakakosha folate (kupererwa kwechirwere) zvinogona kukura anemia (shoma shoma yeropa rekare), marwere, kuora kurasikirwa, kushaya simba, uye kusagadzikana.
Kunyange zvazvo vana vakawanda vasingadyi zvokudya zvinowanzobva mumasango evanhu, zvakadai semashizha emashizha emiti uye mahairi akaomeswa, vanowanzosangana nezvipo zvavo zvinorayirwa zvekudya nekudya zvokudya zvakasimbiswa ne folic acid-iyo yakagadzirirwa maitiro e folate.
Daily Requirements for Kids
Izvo zvinorayirwa zvipo zvekudya zveverati zvinosiyana nemazera asi zvinosanganisira mazano zuva rimwe nerimwe:
- Vana vaduku vasingapfuuri nemwedzi mitanhatu vanowana microgram (65) (izvo vanowana kubva pamukaka wemucheche kana mwana muchera)
- Vana vacheche kusvika pamwedzi gumi nemaviri vanotora microgram
- vana vaduku 1 kusvika kumakore matatu vanowana 150 micrograms
- vana vane makore 4 kusvika ku8 vanowana microgram
- vanotora makore 9 kusvika kumakore gumi nematatu vachiwana 300 micrograms
- Vakuru vechidiki vezera remakore gumi nemana nemasere gumi nemasere vanowana ma microgram mazana mana
Izvi zvikwereti zvinopiwa zvekudya zvinowedzera kusvika mazana mashanu emakiromita emazana evanhukadzi vari kuyamwa uye 600 microgram yevakadzi vane pamuviri kana vanogona kutora pamuviri.
Zvinyorwa-Zvakapfuma Zvokudya
Zvokudya izvo zvakasikwa zvakanaka zviwanikwa zvemafuro zvinosanganisira mahonji nemiriwo uye zvimwe zvibereko:
- Mazai ane maziso matsvuku
- Lentils
- Okra
- Ipiyo mahairi
- Great Northern beans
- Broccoli
- Ichando chekutevedza
- Beet
- Lima nyemba
- Sunflower mbeu
- Sipinachi
- Brussels inomera
- Chibage
- Asparagus
- Baked bean
- Green peas
- Bhodha yakagadzirwa
- Cabbage
- Zvinyorwa
- Peanuts
- Romaine lettuce
- Tomato Juice
- Chinwiwa cheranjisi
- Strawberries
- Oranges
- Mazai
- Bananas
Iwe unogona kuverenga mavara ezvokudya kuti uone kuti vana venyu vana vanowanikwa zvakadini kubva kune imwe yezvokudya izvi.
Zvokudya Zvakasimbiswa
Mukuwedzera kune mimwe miriwo, michero , uye nyemba izvo zvisikwa zvakanaka zvakanaka zvehupenzi, zvokudya zvizhinji zvinosimbiswa ne folic acid. Kushumira vana vako zvokudya zvekutevera-yakasimba ndiyo nzira yakanaka yekuita kuti vave nechokwadi chokuti vari kuwana mapurisa akakwana mukudya kwavo:
- Malt-o-Meal cereal
- Yakasimbiswa Chikafu Chakudya (Yakazara, Chigadzirwa 19, Special K, Cheerios, Rice Krispies, Raisin Bran, Gorosi, Honey Nut Cheerios, nezvimwewo)
- Yakasimbiswa mukaka we soy
- Yakagadziridzwa pasita
- Yakagadzirirwa mazai evha
- Kuvandudza chingwa, bagels, uye muffin
- Yakagadzirwa jena jena
Sources:
> USDA National Nutrient Database ye Standard Reference, Rudziro 20. Zvinyorwa Zvinyorwa zveShoko rakasarudzwa paZvimwe Zvimwe Zvimwe, zvakarongedzwa nehuwandu hwehutano.
> National Institutes of Health. Dietary Supplement Fact Sheet: Folate.
> Institute of Medicine. Zvokudya uye Zvokudya Bhodhi. Dietary Reference Intakes: Thiamini, riboflavin, niacin, vitamini B6, folate, vitamini B12, pantothenic acid, biotin, uye choline. National Academy Press. Washington, DC, 1998.