Vegans ndiwo rudzi rwakanyanya rwezvinomera zvinosanganisa nyama, hove, mazai, dairy, nemamwe mhuka dzemishonga kubva mukudya kwavo.
Mutevedzeri mubereki uyo ari omnivore (anodya zvinhu zvose) anowanzotora kana mwana wavo achisarudza kuva vegan kana imwe mhando yezvinomera, achida chiremba wevana kuti ataure mwana wavo kubva mairi.
Ko mwana wavo achawana mavithamini akakwana uye makoriri ari vegan?
Ko vana havafaniri kudya nyama kuti vawane mapuroteni anokwana uye simbi mune zvokudya zvavo here?
Nenzira yakanaka, sezvo chiremba wevana vako angangodaro aine nguva yakaoma kutaura nevechiri kuyaruka kubva mumhando idzi dzezvirongwa zvekudya kana akaedza, kudya kwezvirimwa kunogona kuva noutano kuvana vakawanda.
Health Health Benefits Vegan Zvokudya
Kunyange zvazvo kwete kune vose, chirongwa che vegan chinotova nehutano hwakawanda hwehutano, uye kana hwakagadzirirwa zvakanaka, inogona kuva kudya kwakanaka kwevana. Vabereki, zvikurukuru kana vari vhegi, vanokwanisawo kunzwa vakavimbiswa kuti vanogona kusimudza vana vavo kuti vave vegans zvakare.
Mumwe haafaniri kuenda kune dzimwe nyika paanenge achitaura nezvezvinobvira zvoutano zvinobatsira zvekuva vegan, zvakadaro. Semuyenzaniso:
- Vana vakakurira pane zvekudya vegan havasi kurwara zvishoma pane vamwe vana.
- Zvisina-vegan foods hazvina kuzara nehupfu nezvinotapira.
- Hazvisi zvekudya zvose zvezvinomera zvinorarama, zvimwe zvinokwidzika mune shuga, mafuta akazara, kana cholesterol.
Zvokudya izvo zvikamu zvezvokudya zve vegan zvinowanzoperera mucholesterol nemafuta akazara uye zvakanyanya mu fiber (zvose zvinoshandiswa zvekudya zvine utano) uye zvinogona kutungamirira kune panjodzi yakaderera yekuwedzeredza, chirwere chemwoyo, kuwedzera kweropa uye Type II chirwere cheshuga.
Vezvirimwa zvinowanzove neBMIs shoma kudarika vasiri vemiri.
Aya mararamiro ehutano akaita kuti Dr. Benjamin Spock, zvakare muna 1998, ataure chirongwa chakasimba chevgan vevana vose vanopfuura makore maviri.
Ikokupedzisira yebhuku rake rekurera vana, "Baby and Child Care," rakabudiswa nguva pfupi mushure mekunge afa, akarayira kuti vana havafanirwi kupiwa michero yemishonga mushure mokunge vava nemakore maviri uye kuti "vanogona kuwana zvakawanda zveprotini neyimbi kubva mishonga, nyemba, uye zvimwe zvekudya zvinomera zvinodzivisa mafuta uye cholesterol zviri mhuka dzemhuka. "
Dhiyabhorosi Spock sarudzo yakagadzira mhirizhonga yakawanda, asi kwete nokuti nyanzvi dzakapikisa mararamiro ehutano hwezvokudya zve vegan, asi kwete nokuti vaifunga kuti vabereki vangave vasina kutora nguva yakakwana nekuedza kuronga chirongwa che vegan chaisanganisira zvakaringana makori, minerals, uye mishonga kuti zvive nechokwadi chekukura zvakakwana muvana vavo.
Uye zvichida vakafunga kuti vana vaizoomerwa nekutevera kudya, kunyanya kana iwe uchiona kuti vabereki vakawanda vatova nenguva yakaoma kuti vana vadye michero nemiriwo zvakakwana .
Paunotarisa kuwanda kwemazana, vanhu vanenge 5% chete ndivo vanodya uye hafu yevanhu ivavo vane vegan. Uye vazhinji vegans uye zvinomera, 70 kusvika ku 86% pamwe chete, pakupedzisira kudzoka uye kudzoka kudya nyama.
Kunetseka pamusoro pezvokudya zveVangan
Sezvo vana vakawanda vangave vatori vatsva , kuvadzivisa zvisarudzo zvavo kunyange zvakanyanya zvinogona kuita kuti zvive zvakaoma kuwana zvido zvekudya zvine vegan diet. Izvi zvinonyanya kukosha kuvana nevana vaduku.
Dzimwe nzvimbo dzaunofanirwa kubhadhara zvakanyanya kana mwana wako ari pane zvekudya zvinosanganisa zvinosanganisira:
- Vitamin B12 . Izvi zvinowanikwa muzvigadzirwa zvezvipfuwo, saka mwana wako achada kutora zvidyo kana kudya zvokudya zvakasimbiswa ne vitamin B12 (inonziwo cobalamin), kusanganisira mukaka we soy wakagadziriswa, chikafu chakasimbiswa, uye zvimwe zvinotsigira nyama (verenga mavara ekudya). Mbiriso yezvokudya ndeimwe nzira yekuwana huwandu hwevhitamini B12 muzvokudya zvevana vako vegan.
- Omega-3 fatty acids . Aya ndiwo mafuta anokosha ayo miviri yedu inofanira kuwana kubva kuzvokudya zvedu uye iri pakati pemafuta ehove . Iwe unogona kutora kubva kumafuta ezvirowo zvakare, kunze kwekuvakirwa mazai akakomberedzwa, zviyo zvakasimbiswa, magima masikati, uye marimu.
- Iron . Vabereki vakawanda vanoziva kuti nyama ndiyo yakanaka yesimbi. Ndezvipi zvimwe vana vanogona kuwana dare muzvokudya zvavo? Mukuwedzera kwezvokudya zvakasimbiswa nematare uye zvekuwedzera, zvinomera zvinogona kutora simbi kubva kune nyemba, mashizha, tofu, miriwo, michero yakaomeswa, uye zvimwe zvesimbi zvakakosha . Ramba uchiyeuka kuti zvakaoma kuti muviri uwane iron isiri iyo inowanikwa mumichero, miriwo, uye zviyo, kupfuura iyo heme yesimbi inowanikwa mune zvitsvuku, huku, uye hove.
- Vitamin D. Uyu vitamini uripo mumukaka wakasimba, egg yolks, uye hove. Mumuviri wako unoitawo vitamini D kana yakaiswa kune chiedza chezuva, asi iyo haisi iyo inogoneka, sezvo vana vachifanira kushandisa shisa yezuva inodzivisa izvi.
- Calcium . Kuva nekudya nezvokudya zvakazara mu calcium kuti zvigadzirise zuva rega roga zvinodikanwa pakugadzirwa kwemapfupa akasimba. Ichowo inzira inokosha yekudzivirira kusimba kwehutano hwevanhu muvanhu vakuru. Mimwe miriwo ine calcium, kunyanya broccoli, mbatatata, mahombekombe makuru ekuchamhembe uye navy chibage, nemashizha ane mashizha. Iwe unogonawo kupa mwana wako mukaka we soy or juice yekoramisi inokurudzirwa nechechi yakawanda.
- Zinc . Mwana wako angave achida kutora zvidyo kana kudya zvokudya zvakasimbiswa ne zinc kuti awane zvakakwana izvi zvinokosha zvicherwa sezvo zvakanakisisa zvinobva zinc nyama uye yogurt. Zinc inowanikwawo muzviyo zvakakwana , rizi rakasvibirira, marumusi, uye sipinashi.
- Calories . Vegan diet inogona kuva nekoriki shomanana kudarika kudya kunosanganisira nyama nemishonga yemisi, asi kune vana vanoverengeka, izvo zvingava chinhu chakanaka mumazuva ano ehuwandu hwehutano hwevana. Kunyangwe zvisingakodzeri kuverenga makoriro zuva rimwe nerimwe, unofanirwa kuve nechokwadi kuti mwana wako ari kugamuchira makirogiramu akakwana kuti akwanise kukura. Muzhinji, kana mwana wako achidya kudya kwakanaka uye kwakasiyana-siyana kwezvokudya, zvinowedzera kuwedzera uye huri kukura uye huri kushanda, nehuwandu hwesimba, saka anenge achiwana makirogiramu akakwana.
- Protein . Iwe unogona kuve nechokwadi chokuti mwana wako anowana mapuroteni akakwana uye amino acids nokudya mukana wakazara wezviyo zvakakwana, maruva (nyemba uye mapeas), nuts, uye zvigadzirwa zve soy.
- Folate . Vekudyara havawanzofungi sehutano sehutano hwekudya nekuda kwemajecha mashizha ane mashizha akanaka, asi sezvo kushayikwa kwevanhu kunogona kuvanza zviratidzo zvekushaya simba kwevhitamini B12, zvakakosha kuwana zvakakwana. Nyaya inogonawo kuwanikwa mune zvokudya zvakawanda zvakasimbiswa, kusanganisira jisi rearangi, chingwa, cereal, uye pasta.
- Iodine . Zvisikwa zvemaodhini zvinogona kusanganisira zvekudya zvegungwa, shellfish, uye gungwa remvura, asi vanhu vazhinji vanowana iodine yavo kubva kune iodised table table. Zvimwe zviwanikwa zvekudya zvinosanganisira izvo zvakanyatsosimbiswa ne iodine kana izvo zvinosanganisira kushandiswa kwekudya kwezvipfuwo zve-iodized (nyama uye mishonga yemisi). Kunyange zvazvo zvirimwa hazvisi kuwana iodine zvakananga kubva kune zvinyorwa zvegungwa uye shellfish uye zvimwe zvekudya zvakakomberedzwa, chero bedzi zvisingashanduki kune munyu usina-iodized (marara akawanda eGungwa Munyu neKosher Munyu)
Kunyange zvakadaro, nokuti zvingava zvakaoma zvakanyanya kutevera kudya kwevganji pane kungodyisa imbwa dzinopisa, nyama dzekukudya, uye zvimwe zvekudya zvine ushamwari hazvirevi kuti haufaniri kuzviita. Kupa vana chirongwa chinorongwa chisina vhaganini hachisi nyore zvakare.
Mamwe Mhando Yezvokudya zveVaggetarian
Mukuwedzera pakuva vegan, vana dzimwe nguva vanoedza mamwe marudzi ezvokudya zvezvinomera, kusanganisira:
- ovo-vegetarianism - kudya mazai
- lacto-vegetarianism - idya mishonga yemakaka
- ovo-lacto vegetarianism - idya mazai, marisi emiti, uye uchi
- semi-vegetarianism - inogona kudya hove kana huku, pamwe chete.
Zvechokwadi, zvokudya zvishomanana zvaunozvidzivirira, zviri nyore kuti uite uye kuronga kudya kwemwana wako wezvokudya.
Chinofanira Kuziva Nekusimudza Vegetarian
Zvimwe zvinhu zvekuziva nezvekurera mwana wezvirimwa zvinosanganisira izvo:
- Havasi vose vanotsiva mukaka wemhou vanovakirwa ne vitamini B12.
- Kuve wezvinomera hazvirevi kuti unofanira kungodya kudya kwehupenyu . IAAP inotaura kuti "Hapana uchapupu hwakananga hwekusiyana kwezvokudya zvine utano hwakakosha pakati pezvinhu zvakasikwa uye zvakasikwa zviripo."
- Kana iwe ukarega kuyamwisa mwana wako wezvinyima vasati vasvitsa mwedzi gumi nembiri, vashandure kune imwe yakagadzirwa nesimbi-yakasimbiswa. Pashure pemwedzi gumi nemana, kana musingamwisa mwana wenyu wezvokudya, vanogona kunwa mukomana wechidiki kana mukombe wemukaka, zvakadai sevhitamini yakasimbiswa neammond, hemp, rice, kana mukaka we soy.
- Kufanana nevanhu vakuru, vechidiki vanogona kuva vhudhiki mune zveutano, tsika, kana zvechitendero. Vamwe vechidiki vanoita zvinomera zvisingaiti, asi, uye vamwe vanozviita kuti vadzivirire chirwere chekudya.
- Kune zvakawanda zvekudya zvakavakirirwa zvinowanikwa mune zvekudya zvekudya zvinoita kuti zvive nyore kurera mwana wezvirimwa pane apo Dr. Spock akatanga kutaurirana.
- Imwe nyanzvi yekufa inogona kukubatsira kuronga kudya kwevana vako vezvirimwa, izvo zvinogona kuva pfungwa yakanakisisa kana uri kurera mwana mucheche kana mudiki.
Uye yeuka kuti American Dietetic Association inotaura kuti "Zvokudya zvakagadzirirwa zvakanaka zvinogadzirirwa vanhu mumapoka ose ehupenyu, kusanganisira pamuviri, lactation, mucheche, huduku, uye kuyaruka, uye kune vatambi."
Sources:
American Academy of Pediatrics Clinical Report. Organic Foods: Utano Nehutano Zvakakosha uye Kukanganisika. Pediatrics Vol. 130 Nha. 5 November 1, 2012 pp. E1406-e1415.
American Dietetic Association Position Paper. Zvokudya zveVaggetari. Bhuku 109, Nyaya 7, Mapeji 1266-1282 (July 2009).
Asher, K. Chidzidzo chezvino uye zvekare zvekudya uye vegans: Kuwana kwakakodzera. Olympia, WA: Faunalytics.
Carvalho, Norman. Kurwisa Kwakakwana Kwezvokudya Muvana Vechidiki Kubva Muhutano Zvokudya Milk Alternatives. Pediatrics Vol. 107 Nha. 4 April 1, 2001. pp. E46
Renda, Meredith MD. Zvokudya zvezvirimwa muvana nevana vaduku. Pediatr. Rev. 2009; 30: e1-e8.