Gina Jiki: Abincin da ya dace don taimakawa yaron ya dawo cikin siffarsa

DA cikin ƴan kwanaki kaɗan, ɗanku yana sanye da nawa na papier-maché. Ya rinka zagayawa, yana ta hargitse da kuka cikin sauki. Ka tabbata, al'ada ce a wannan lokacin na shekara! Idan ya sami jerin cututtuka a wannan lokacin sanyi - tonsillitis, mura, mura da sauran cututtuka na ciki - dole ne tsarin rigakafi ya zana kayan aikinsa don kare kansa. bitamin da ma'adanai reserves, musamman iron da bitamin C, abubuwa biyu masu lalata ƙwayoyin cuta da ƙwayoyin cuta. Amma ta hada da waɗannan toning na gina jiki wadanda suka rasa, da sauri za a farfado. Ba tare da manta da tallatawa ba daidaitaccen furen hanji ta yadda garkuwar jikin sa ta fi inganci. Sanya abinci mai fermented kamar yogurt akan menu.

Shan ƙarfe mara makawa

Rashin ƙarfehar yanzu yana da yawa a yau : a cewar Cibiyar Kula da Lafiya ta Kasa (PNNS), tana shafar tsakanin 20 da 30% na yara har zuwa shekaru 3s da kuma, a cewar Farfesa Patrick Tounian, shugaban sashen kula da abinci na yara da kuma gastroenterology a asibitin Trousseau, a birnin Paris, tsakanin 10 da 20% na yara tsakanin shekaru 3 zuwa 10. Duk da haka, wannan ma'adinai ne a muhimman abubuwan da ke cikin haemoglobin : rashi yana haifar da rashin isashshen oxygen na jini kuma, bi da bi, yana haifar da gajiya mai mahimmanci a cikin yara. Idan kun sami ɗan ƙaramin ku kodadde da gajiya, ga likitansa. Cikakken jarrabawa kuma, idan ya cancanta, gwajin jini don sinadarin iron (ferritin) zai isa a gano anemia, wanda mai yin aikin zai iya rubuta a ƙarfe ƙarfe kamar wata uku. Amma mafi yawan lokuta, musamman zai ba da shawarar tilasta wa abincin da ke ɗauke da shi.

A cewar Hukumar Kare Abinci ta Kasa (ANSES), shawarar shan ƙarfe daga 7 MG daga 1 zuwa 9 shekaruKuma a sa'an nan 8 MG daga shekaru 10 zuwa 12. "Tun daga shekaru 3, ku shirya kashi ɗaya ko biyu a kowace rana, wanda ya dace da shekarunsa da yunwa, na nama ko kifi", in ji Farfesa Tounian. Zabi naman sa, agwagwa, jatan lande ko scallops wanda ake kira "heme" baƙin ƙarfe yana da kyau musamman ga jiki. A cewar PNNS, adadin furotin da aka ba da shawarar kowace rana shine 50 g har zuwa shekaru 6, sannan 100 g tsakanin shekaru 10 zuwa 12.

wasu kayan lambu da legumes kuma ya ƙunshi ƙarfe, amma a cikin ƙananan adadi. Wannan shine lamarin lentil, Chickpeas, Fararen wake to alayyafo. Naman naman ƙasa (2,83 mg / 100 g) tare da farantin alayyafo (2 mg / 7 g) da kuma hidimar lentil (100 mg / 1,59 g) abinci ne wanda zai rufe abincin ku. bukatun yau da kullun. Wani abinci ga ni'ima : abinci mai sitaci. Dukiyarsu? Dukiyar su a hadaddun carbohydrates. Na ƙarshe a hankali ya bazu makamashi a cikin jiki, wanda ke taimaka wa yaron ya kasance cikin tsari na tsawon lokaci.

Muna bukatar bitamin C

Taimaka wa yaron ya sami isasshen bitamin! Hakanan ana samun bitamin C, wanda yana inganta sha da ƙarfe ta jiki, kuma bisa ga binciken Italiyanci da aka buga a cikin Journal of Ethnopharmacology, ya kawo haɓakar kuzari. A cewar ANSES, Yaro tsakanin shekaru 4 zuwa 6 yana buƙatar 75 MG / rana wannan bitamin mai mahimmanci, 90 MG tsakanin shekaru 7 zuwa 9 et 100 MG daga 10 zuwa 12 shekaru. Za a biya masa bukatunsa ta hanyar ba shi rabo da rana ko yamma broccoli (37,3 mg / 100 g) ko Farin kabeji (53,25 mg / 150 g), da kuma a orange matsakaici (59 MG bitamin / 150 g) ko a kiwi (59 mg / 100 g). A cikin wata guda na wannan abincin da ke cike da bitamin, zai dawo da siffar Olympics!

Mako guda na menus na rigakafin gajiya

(1) Amfanin gargajiya na tsire-tsire na magani a Valvestino, J. na Ethnopharmacology, janvier 2009.