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维生素和矿物质的补充

2020年06月12日

作者:柴老师国际教育服务

来源:www.mschai.com

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孩子需要大量的维生素和矿物质才能健康的生长发育。它们包括维生素A,B,C,D,E和K以及矿物质,例如钙,铁,碘和锌。

孩子获取足够的维生素和矿物质的最佳方法是食用以下五类食物,包括:

·蔬菜

·水果

·谷物食品–面包,面食,早餐谷物,大米,玉米等

·低脂乳制品–牛奶,酸奶和奶酪

·肉,鱼,鸡,蛋,豆腐,豆类(豌豆,豆类,小扁豆,鹰嘴豆等)和坚果。

当我们的身体接受到来自食物而不是维生素和矿物质补充剂时,它们会更好地吸收维生素,矿物质和其他营养素。

如果您的孩子挑食,您可能需要格外小心,以确保他可以获得所需的所有维生素和矿物质。

例如,素食或纯素食会增加铁的摄取难度。食物过敏和食物不耐症会使您的孩子更难获得足够的钙。通过精心计划和对将这些营养成分摄入孩子饮食中的其他方法进行一些研究,您可以解决这些问题。

如果孩子患有影响其吸收食物的慢性疾病(例如乳糖不耐或克罗恩氏病),那么标准健康饮食中的维生素和矿物质含量可能不足以满足孩子的需要。医生或营养师可以帮助您决定需要做的事情。

吃了很多零食(如甜饮料,薯条和蛋糕)的孩子可能会吃饱了,而没有足够的空间容纳那些必需的维生素和矿物质。您可以尝试将这类食物限制在特殊场合。

我们的身体只需要少量的维生素和矿物质—多不一定意味着更好。

大量补充某些维生素实际上可能很危险。例如,如果维生素A摄入过多,维生素A就会在体内过多积累。大剂量补充的某些矿物质也会引起健康方面的问题。

Your child needs lots of essential vitamins and minerals for growth and development. They include vitamins A, B, C, D, E and K and minerals like calcium, iron, iodine and zinc.

The best way for your child to get enough vitamins and minerals is by eating a wide variety of foods from the five food groups, including:

vegetables

fruit

grain food – bread, pasta, breakfast cereals, rice, corn and so on

reduced-fat dairy food – milk, yoghurt and cheese

meat, fish, chicken, eggs, tofu, legumes (peas, beans, lentils, chickpeas and so on) and nuts.

Our bodies absorb vitamins, minerals and other nutrients better when they come from food, rather than from vitamin and mineral supplements.

If your child has a restricted diet, you might need to be extra careful about making sure he gets all the vitamins and minerals he needs.

For example, vegetarian or vegan diets can make it more difficult to get enough iron. Food allergies and food intolerances can make it harder for your child to get enough calcium. With careful planning and a bit of research on other ways to get these nutrients into your child’s diet, you can get around these issues.

If your child has a chronic disease that affects how she absorbs food – like coeliac disease or Crohn’s disease – the vitamins and minerals in a standard healthy diet might not be enough for her. Your GP or a dietitian can help you work out what you need to do to.

Children who eat lots of ‘sometimes’ foods, like sweet drinks, chips and cakes, might fill up on those and not have enough room for the foods that give them essential vitamins and minerals. You could try limiting sometimes foods to special occasions.

Our bodies need only tiny amounts of vitamins and minerals – more isn’t necessarily better.

Large amounts of some vitamins can actually be dangerous. For example, vitamin A builds up in the body if it’s taken in excessive amounts. Large doses of some minerals can also cause problems.

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