A lokacin samartaka yawanci sauye-sauye ne a jikin mutum wanda yake tabbatar da canjin halaye na cin abinci, wanda sabbin buƙatun abinci ke shafar su wanda ke amsawa ga ƙaruwar ɗimbin maza, da ɗakunan ajiyar 'yan mata. A Takaddun AEP, ya nuna cewa abubuwan da aka ba da shawarar a waɗannan shekarun ya kamata a danganta su da saurin girma ko shekarun ƙarancin halitta, fiye da shekarun tarihin.
Daga baya, zan lissafa wadanda - a ra'ayin likitocin yara na Sifen - su ne mafi yawan kurakurai a cikin cin abinci a wadannan shekarun; Yanzu ina so in gabatar da maudu'i mai ban sha'awa wanda watakila ya amsa damuwar wadannan matasa da kuke dasu a gida. Game da abincin ganyayyaki, wanda, kyakkyawan shiri, na iya biyan buƙatun abinci mai gina jiki daidai, har ma a wancan matakin canjin.
La Masanin abinci na Kanada Chantal Poirier ya yarda da maganata ta ƙarshe, kodayake canjin abinci ya kasance tare da a ƙoƙari don samun abubuwan gina jiki masu dacewa kowace rana. Don haka Poirier ya kasance a cikin yanayin haɓaka na canza dabi'un cin abinci, don kawar da nama - gami da kaji - da kifi (kuma game da masu cin ganyayyaki, har ila yau duk wata dabba da aka samu). Me yasa matashi ya daina cin nama ko kifi? asali don dalilai na ɗabi'a (ko akida) waɗanda zasu saɓawa wahalar dabbobi waɗanda aka ɗaga don cin ɗan adam.
Bukatun abinci na ƙuruciya a lokacin samartaka.
Da alama cewa har zuwa shekaru 11 na musamman ne, kuma sun bambanta daga wannan shekarun (manyan abubuwan gina jiki suna wakiltar su a teburin da ke ƙasa); Ana nuna su koyaushe dangane da amfani da yau da kullun:
- 1g a kowace kilogiram. furotin don jinsi biyu tsakanin shekaru 11 zuwa 14; 0,9 da 0,8 a cikin maza da mata (bi da bi) tsakanin shekara 15 zuwa 18.
- Adadin mai zai wakilci 30% na yawan adadin kuzari; cikakken kitsen mai, kashi 10 cikin ɗari na yawan adadin kuzari; yawan cholesterol zai zama kasa da 300 mg / rana.
- da carbohydrates ya kamata su wakilci tsakanin kashi 55 zuwa 60 na yawan adadin kuzari. Ta fuskar hadadden carbohydrates - wanda ke bayarda hatsi, 'ya'yan itatuwa da kayan marmari (na karshen shima kyakkyawan fiber ne)
- Vitamin ya zama dole don tallafawa bukatun makamashi; kuma dole ne ma'adanai su kasance, tare da kulawa ta musamman ga baƙin ƙarfe - ga 'yan matan da suka riga sun gama al'ada da' yan wasa -. A cikin wannan labarin ta Gidauniyar ZuciyaZa ku sami cikakken abinci na asalin dabbobi da kayan lambu waɗanda ke da wadataccen ƙarfe.
Protein zai ba da gudummawa tsakanin kashi 10 zuwa 15 na adadin kuzari a cikin abinci tare da ƙimar halitta. AEP yana nufin kasancewarsu asalin dabbobi, don haka a sashe na karshe, zan samar da cikakkun bayanai kan dacewar cin ganyayyaki
"Babu wasu takamaiman shawarwari game da dogayen sarkar mai mai hade da sinadarai, duk da cewa abinci iri-iri mai daidaitawa yana samar da wadatattun su"
Don samun wadataccen wadataccen kayan abinci, dole ne abincin ya zama daidai gwargwado.
Ayyuka marasa kyau.
Kuma cikakke cikakke (ba kawai a cikin samari ba): Ina magana ne game da rashin tsari a tsarin cin abinci (ƙetare abinci, da sauransu); koma ga jita-jita da aka shirya akai-akai; tsallake karin kumallo
A waɗannan shekarun kuma akwai yawan cin abinci mai ɗanɗano ko gishiri tsakanin abinci, da kuma abubuwan sha masu zaƙi da abin sha mai laushi; a gefe guda, yara maza da mata sun fara shan giya. Hakanan ba'a iyakance abincin da ake buƙata don rasa nauyi cikin ƙanƙanin lokaci.
Lafiyar cin ganyayyaki a cikin samari.
Kuna iya ɗaukar shi a matsayin batun rikici, kuma kuna iya yin shakka idan ɗayanku sun yi niyyar barin cin kowane irin nama (naman sa, kaji, kifi); Shawara ta farko ita ce ka sanar da kanka sosai, amma ka bar son zuciya. Akwai masu cin ganyayyaki da yawa (ovo-lacto) da masu cin ganyayyaki, kuma a yawancin lamura al'adar ta fara ne tun suna yara.
A cewar Vegungiyar Vegan ganyayyaki ta Sifen, waɗannan abincin, "idan an shirya su sosai, sun dace da duk matakan rayuwa (gami da daukar ciki da shayarwa. ”Suna iya biyan bukatun abinci mai gina jiki na kananan yara, kuma basa hana ci gaban yau da kullun. Hakanan suna ba da wasu fa'idodi kamar ƙananan cin abinci na cholesterol, kitse mai narkewa, da yawan cin abinci mai tushen tsiro. na abincin da ya dace da rigakafin kiba.
Diungiyar Abincin Amurka ta yarda cewa cin ganyayyaki (gami da maras cin nama) suna da ƙoshin lafiya da isasshen abinci mai gina jiki
Sanarwar da ta gabata ta nuna wasu fa'idodi, ban da waɗanda aka ambata, kamar su rage yawan cin zaki, abinci mai sauri da kayan ciye-ciye masu gishiri; kuma tabbas wannan ƙari ne, saboda a wannan matakin rayuwa, kwaikwayon da canje-canje na motsin rai suna haifar da wani yanayi na cin abinci mara lafiya.
Ya kamata a ambata cewa a cikin waɗancan girlsan matan da waɗancan samari da suka ɓarke da rikice-rikice na cin abinci, yawan cin ganyayyaki abu ne gama gari, wanda shine dalilin da ya sa likitoci da masana harkar abinci mai gina jiki dole ne su kasance cikin shiri sosai don kawar da alamun rashin cin abinci. Lokacin da ake ɗaukar dukkanin ƙungiyoyi masu gina jiki (carbohydrates, sunadarai - kayan lambu -, bitamin da kuma ma'adanai) a cikin abincin yau da kullun, cin ganyayyaki ba matsala.
Contributionarin taimako.
Cewa ba matsala ba gaskiya ne, amma muna tafiya ta wasu sassa; Na farko, ana iya buƙatar taimakon ƙwararren masanin abinci mai gina jiki, ko aƙalla daga shawarwarin ƙungiya ta musamman. Menene ƙari:
- Ara kulawa ta musamman ga baƙin ƙarfe, alli da tutiya, saboda su ma'adanai ne masu sauƙin samu tare da abinci mai cin komai, amma dole ne ku tabbatar da gudummawar su idan yara suna son cin ganyayyaki. Misali, akwai baƙin ƙarfe a cikin kayan lambu masu ganye da alli a cikin kwayoyi da ƙamshi. Game da tutiya, lokacin da ba a shayar da madara ba, za kuma ku iya amfani da hatsi / kwaya.
- Kamar yadda kuka sani, hasken rana shine babban tushen bitamin D, amma kuma ana samun sa daga madara mai ƙarfi; Ba a cin madarar dabba ta masu cin nama, don haka idan wannan lamarinku ne, kuna iya tuntuɓar masani idan akwai shakku.
- Vitamin B12: a yau akwai samfuran wadatacce (hatsi, ƙarancin waken soya), amma yawanci yana cikin abinci daga asalin dabbobi (nama, kiwo, qwai); Idan duk aka basu lafiya, yana da kyau a dauki wasu nau'ikan kari, amma tare da takardar sayan magani, saboda yana cikin ci gaban jijiyoyin jiki.
- Sunadaran kayan lambu suna da inganci sosai: irin su, hatsi, kwayoyi, tofu, ...
- Kwayoyi, tsaba da mai na ƙarshen, suna ƙunshe da muhimman ƙwayoyin mai, da na dangin Omega 3
A kowane hali, Ina ba da shawara - ban da tuntuɓar ƙwararren masani - cewa duk matashin da ya 'sauya zuwa cin ganyayyaki', Shin yana sane da dalilan da yasa aka fi son wannan abincin, kuma ba ta bin salon ba, wanda zai hana daidaitaccen tsarin abinci.
Hotuna - (Na farko da na biyu) Ma'aikatar Aikin Noma (USDA), Arbron
Ina da yarinya 'yar shekara 18 wacce ta zama mai cin ganyayyaki kimanin watanni 10 da suka gabata, saboda dalilai biyu: don ba da gudummawa ga kula da muhalli fiye da komai, tunda gas din methane da dabbobi ke fitarwa yana da alaqa da dumamar yanayi, amma Har ila yau don kasancewa lafiyayyen cin abinci.
An sanar da ku sosai game da yadda ya kamata ku maye gurbin nama a cikin abincinku don kada abincinku ya zama mai rauni. Shin har yanzu ya kamata ku tuntubi masanin abinci mai gina jiki?
Godiya ga labarin.
Mai ban sha'awa da ilimantarwa.