Ana abwinobwino safunikira kukhala zamasamba, koma ndithudi akhoza kukhala.
Zakudya zamasamba ndi zamasamba ndizosiyana pa mutu wa kudya kwabwino kwa thanzi (ndiko kuti, chakudya chofunika kwambiri). Pali zikhalidwe zonse zomwe zakhala zamasamba kapena zamasamba kwa mibadwo yambiri, ndipo ana awo amakonda, ngati paliponse, kukhala ndi thanzi labwino kuposa ambiri m'mayiko otukuka-osati oposa.
Zamasamba mu ubwana zakhala zikugwirizanitsidwa ndi kukwaniritsidwa kwakanthawi kwa zochitika zonse zitukuko komanso ma IQ apamwamba. Chakudya chokhazikika chimasiya mipata yambiri ya zakudya, komabe, njira zonse zogwiritsira ntchito zakudya komanso zakudya zowonjezera zimayenera.
Zakudya zamasamba zomwe zimaphatikizapo mkaka ndi / kapena mazira akhoza kukhala opanda malire. Zomwe anthu ambiri amadera nazo puloteni ndizolakwika. Zamasamba ndi zophika zakudya zokwanira zimapeza mapuloteni ochulukirapo ochokera ku zomera, ndipo ambiri a ku America amapeza zambiri kuposa momwe amafunikira. Ngakhale kuti palibe chakudya chimodzi chokha chimene chimadyedwa chomera chimapereka chakudya chabwino kwambiri cha amino acid (ngakhale nyemba zina, monga soy, zili pafupi kwambiri ndipo zimapereka zonse zofunika amino acid), kuphatikizapo zakudya zamasamba zimachita mosavuta.
Pano pali zopereka zina kuchokera kwa abale a bungwe la True Health Initiative:
Andy Bellatti, MS, RD
Co-founder ndi Strategic Director of Dietitians for Professional Integrity
Palibe kukayika chirichonse kuti zakudya zodyera ndi zamasamba zingakhale zokwanira kwa ana. Kupatulapo vitamini B12 (yomwe imayenera kuwonjezeredwa-palibe zosiyana), zakudya zopangira zomera zimapereka zakudya zonse zomwe ana amafunikira. Zipatso, ndiwo zamasamba, mbewu zonse, nyemba , mtedza, ndi mbewu sizowonjezera zakudya zowonjezera, komanso amapereka antioxidants ndi phytonutrients -mankhwala omwe amalimbikitsa zakudya zomwe sizipezeka pa zakudya za nyama.
Mapuloteni ndi ochuluka pa chakudya chathu komanso amapezeka mu zakudya zokhala ndi zomera (theka la chikho cha nyemba amapereka magalamu asanu ndi limodzi; mbatata yophika ili ndi magalamu asanu, ndipo kotala ya nkhanu ya nkhanu imapereka magalamu asanu ndi awiri). Calcium sikuti imangodalira zitsamba zokhala ndi zomera zokha, komanso zimapezeka mu masamba obiriwira monga kale, broccoli, ndi bok choy.
Chinsinsi ndicho kukhala ndi maziko a zakudya zonse, zochokera ku zomera. Pambuyo pake, kubwereketsa zakudya zamphesa, soda, French fries, ndi ma cookies ndi odyetsera zamasamba, koma izi siziwapanga iwo zakudya zathanzi.
Joel Kahn, MD
Pulofesa wa zachipatala (Cardiology), Wayne State University School of Medicine
Inde, ana amatha kupita ku zamasamba kapena zamasamba. Ndipotu, kudya zakudya zamasamba ndizothandiza. Nyuzipepala ya American Dietetic Association inati "zakudya zodyera bwino zimakhala zoyenera kwa anthu pazigawo zonse za moyo, kuphatikizapo mimba, lactation, khanda, ubwana, ndi unyamata, komanso kwa othamanga."
Panopa, ana 17 pa 100 aliwonse a ku United States a zaka zapakati pa 2 mpaka 19 ali ochepa. Ndiwo ana 12.7 miliyoni ndi achinyamata ... ndikukwera. American Heart Association inayesa thanzi labwino kwa ana ndipo anapeza kuti pafupi ana onse omwe amaphunzira (pafupifupi 91 peresenti) anapeza bwino pa zakudya.
Komiti ya Madokotala ya Mankhwala Oyenerera ndi Neal Barnard, MD, adayankha za zakudya zodyera ana, kuti: 1) Zakudya zamasamba ndi zotetezeka pa magawo onse a moyo. 2) Zakudya zamasamba zimapezeka kuti zimakumananso ndi malingaliro othandizira zipatso ndi ndiwo zamasamba. 3) Zakudya zamasamba zimalimbikitsa mitima, ngakhale ana. 4) Zakudya zamasamba zimalimbikitsa mitundu yochepa ya mtundu wa 2 shuga ndi kunenepa kwambiri. Kotero, thandizo lachipatala liripo.
Virginia Messina, MPH, RD
Wolemba, "Chosakani cha Moyo"
Makolo ayenera kuletsa ana kuti azipereka zakudya zamasamba kapena zophika ngati akufuna. N'zoona kuti pali zovuta zowonjezera ana odyetserako zokolola m'mabanja omwe sali odyetserako zamasamba, koma palinso ubwino wambiri wodyera.
Ana a zamasamba amakonda kudya zipatso ndi ndiwo zamasamba ndipo amakhala ndi zakudya zambiri monga vitamini C, masewera, ndi fiber. Mwana akakhala ndi zamasamba, mamembala ena amatha kufalitsa mabokosi awo kuti adziwe zakudya zina zowonjezera zowonjezera. Ndipo makolo akhoza kunyada ndi mwana yemwe amasamala za chilengedwe kapena amachitira chifundo nyama, ngati ziyenera kukhala zofuna zawo.
Pamene kuli kofunikira kupeza malo abwino a calcium, mapuloteni, ndi vitamini B12 kwa ana otha msinkhu, zimakhala zosavuta kuchita zimenezi. Mitengo yambiri ya zomera imakhala ndi mphamvu ya calcium ndi vitamini D. Ambiri awonjezera vitamini B12. Ana amatha kukwaniritsa mapuloteni omwe amafunikira ndi zakudya monga veggie burgers, tacos, batala wa kirimba, ndi soymilk. Ana angapindule pa zakudya zamasamba pamene akuphunzira kusangalala ndi zakudya zatsopano zowonjezera zowonjezera.
Kathleen Zelman, MPH, RD
Wodziwa Zakudya
Zakudya zamasamba ndi zamasamba zimakhala zochokera ndipo zimakhala ndi zakudya zambiri zofunika kuti chikhale chitukuko. Komabe, malingana ndi zakudya zawo, mipata ya zakudya imayenera kukumana ndi zakudya zowonjezera zakudya.
Kudya zakudya zowonjezera pafupi ndi dziko lapansi (ndiko kuti, zopanda zakudya zambiri zowonongeka), pamodzi ndi mazira ndi mkaka, ndi zakudya zokwanira ndipo palibe chifukwa chowonjezera. Kuphatikizapo mkaka ndi imodzi mwa njira zabwino kwambiri zowonetsetsera kuti mwana wanu adzapeza calcium ndi vitamini D okwanira mafupa ndi mano amphamvu. Komabe, ana angakhale abwino, ndipo ndikukhulupirira mwakhama kamodzi tsiku ndi tsiku multivitamin mchere kuti mupereke inshuwalansi ya thanzi.
Zakudya zamasamba zingakhale zathanzi koma zimafuna kukonzekera zambiri. Mukachotsa zinyama, muyenera kuonetsetsa kuti zakudyazo ndizokwanira mu mapuloteni, mafuta, calories, calcium, iron, ndi mavitamini B12 ndi D. Chifukwa chakudya chokhala ndi zakudya zodyera chili ndi zakudya zambiri, ana ena akhoza kukhala ndi vuto wa zitsulo ziri. Ndikupempha kuti mupite kukaona zakudya zolimbitsa thupi kuti muonetsetse kuti zakudya za mwana wanu zakwanira.