Ciki
B12, iodine, choline, DHA (algae), folate, iron da bitamin D sune ginshiƙai. Manufar 71 g furotin/ranar da ƙarin 340–450 kcal a cikin trimesters 2 da 3.
Iyali · Abincin matakin rayuwa
Cikin ganyaye, shayarwa da yara
Jagora mai amfani, bisa ga shaida don ciyar da iyali mai girma daga ciwon ciki zuwa matashi — wanda kowace babban ƙungiyar abinci ke amincewa da shi.
Kowane mataki na rayuwa, an rufe shi
0–6 watanni
Shayarwa ta musamman ko daidaitaccen tsarin abincin yara na kasuwanci. Uwaye masu cin ganyaye dole ne su ɗauki kari na B12; kar a yi ƙoƙarin yin abincin cikin gida.
6–12 watanni
Gabatar da kayan abinci masu arzikin iron (lentils, tofu, hummus), 'ya'yan itatuwa masu laushi, man goro da aka yi laushi da madara. Ci gaba da nonon uwa ko abincin yara a matsayin babban abin sha.
Yara masu shekaru 1–3
Madarar waken suya mai ƙarfi ~2 kofuna/rana, abinci mai yawan kalori (avocado, man goro, tahini). Ƙananan ciki — ba da kayan ciye-ciye masu wadataccen sinadarai kowane sa'o'i 2–3.
Shekarun makaranta 4–12
Faranti mai daidaitaccen: hatsi gabaɗaya + legume + kayan lambu + mai lafiya a kowane abinci. Ci gaba da B12 da bitamin D. Haɗa yara a dafa abinci don gina bambance-bambance.
Matasa
Bukatun iron da calcium mafi girma. Jaddada madarar waken suya mai ƙarfi, tofu, tempeh, kayan lambu masu duhu, iri da goro. Athletes: ƙara 20% karin furotin da kalori.
Jerin kari na yau da kullun
- • B12 — yara masu ciki 5 µg · 1–3y 10 µg · 4–8y 25 µg · 9–13y 50 µg · ciki/manyana 250 µg a kullum
- • Vitamin D — 400 IU yara masu ciki, 600–1000 IU yara, 1000–2000 IU manyana
- • Algae DHA — 200 mg ciki, 100 mg yara
- • Iodine — ta hanyar gishiri mai iodine ko kari na 90–150 µg
- • Iron — a sa ido ta hanyar gwajin jini na shekara-shekara, musamman ga matasa masu al'ada
Tambayoyi Akai-Akai
Shin abincin ganyaye yana da lafiya yayin ciki?
Eh. Kwalejin Abinci da Abinci, Hukumar Abinci ta Burtaniya da Kwalejin Likitocin mata da yara ta Amurka duk sun yarda cewa abincin ganyaye mai kyau yana dacewa don ciki, shayarwa, jarirai da yara, tare da ci gaba da girma na al'ada.
Shin yara masu cin ganyaye za su iya shayarwa yadda ya kamata?
Eh. Uwaye masu cin ganyaye waɗanda ke ɗaukar kari na B12 suna samar da nono mai matakan B12 na al'ada. Yara masu ciki da aka ciyar da abincin yara ya kamata su yi amfani da daidaitaccen abincin waken soya ko madara mai ƙarfi har zuwa watanni 12; kar a yi amfani da madarar shuka da aka yi a gida a matsayin abincin yara.
Yaushe yara za su iya shan madarar shuka?
Madarar waken soya mai ƙarfi daga shekara 1 a matsayin wani ɓangare na abinci iri-iri. Madarar shinkafa, almond da oat suna da ƙarancin furotin da kalori don maye gurbin nonon uwa, abincin yara ko madarar waken soya ga yara.
Wane kari ne yaran masu cin ganyaye ke buƙata?
Vitamin B12 a kullum (kashi ta shekaru), bitamin D 400–1000 IU a lokacin sanyi ko duk shekara a yankunan da ba su da rana, da kuma DHA mai tushen algae. Ya kamata a sa ido kan iodine da cin iron.
Nawa ne furotin yara ke buƙata?
Kimanin 1.1 g/kg ga yara, 0.95 g/kg na makaranta, 0.85 g/kg na matasa — ɗan girma kaɗan akan abincin shuka don la'akari da narkewa. Kai shi da wake, tofu, tempeh, madarar waken soya, lentils, man goro, seitan da hatsi gabaɗaya.