{"id":53197,"date":"2023-06-05T10:05:52","date_gmt":"2023-06-05T08:05:52","guid":{"rendered":"http:\/\/novanews.co.za\/rooirose\/?p=53197"},"modified":"2023-06-05T10:05:56","modified_gmt":"2023-06-05T08:05:56","slug":"help-kind-vegetaries","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/help-kind-vegetaries\/","title":{"rendered":"Help! My kind is vegetaries"},"content":{"rendered":"

Gesonde vegetariese di\u00ebte is gewoonlik laag in versadigde vette, hoog in vesel van onverwerkte, vars groente en vrugte, laag in cholesterol en laer in energie. Alles pure gesondheid op die lange duur. Ongelukkig kan dit ook tot wanvoeding lei as dit onverstandig toegepas word. Onthou, \u2019n gesonde vegetariese dieet is nie \u2019n gewone dieet waar jy net die vleis, vis en hoender uitsny nie. Dis jou hoofbronne van prote\u00efene en moet op \u2019n ander manier vervang word.<\/p>\n

As jy \u2019n tiener het wat nou \u2019n onwrikbare vegetari\u00ebr is, gaan dit nie help jy trek jou skouers op en laat haar aartappels, rys en groente eet nie. As jy gekant is daarteen en ook nie kans sien vir die moeite met kos maak nie, moet jy haar na \u2019n dieetkundige stuur sodat sy verantwoordelikheid vir haar kos en gesondheid kan aanvaar.<\/p>\n

 <\/p>\n

Is vegetaries gesond?<\/h4>\n

Hoewel \u2019n gebalanseerde vegetariese dieet baie gesond kan wees, kort jy gespesialiseerde voedingkennis om dit verantwoordelik te doen. Daar is \u2019n groot verskil tussen volwasse vegetari\u00ebrs en kinders, omdat groeiende kinders en tieners ander voedingbehoeftes het en tekorte permanente skade kan aanrig. Kinders het \u2019n vinnige metabolisme en omdat hulle nog groei, is voldoende voedingstowwe uiters belangrik. Die ander kant van die munt is natuurlik dat nievegetariese kinders wat op macaroni-en-kaas, kitsnoedels en pizzas grootgemaak word, ook wangevoed kan wees.<\/p>\n

 <\/p>\n

Dit is nodig<\/h4>\n

Daar is \u2019n goeie rede hoekom ons vleis (veral rooivleis) eet. Dit is die beste bron vir gehalte prote\u00efene en is ook hoog in yster, B-vitamiene en sink \u2013 almal uiters noodsaaklike voedingstowwe vir goeie gesondheid. Hoewel al di\u00e9 stowwe (behalwe vitamien B12) ook uit plantaardige bronne verkry kan word, is dit nie altyd in so \u2019n beskikbare vorm, of van so \u2019n ho\u00eb gehalte soos met vleis, vis en hoender nie.<\/p>\n

Lees meer oor die tekens van lae vitamien B12-vlakke hier<\/a><\/p>\n

Yster is noodsaaklik vir die vorming van rooibloedselle en dieetkundiges kla dat vegetariese kinders met lae rooibloedseltellings sukkel. \u2019n Tekort kan lei tot bloedarmoede wat leerprobleme, psigomotoriese probleme, tamheid en infeksies tot gevolg kan h\u00ea. Yster kom ook in verrykte babagraankosse en ontbytgrane, dro\u00ebvrugte, sousboontjies, pruime, appelkose, spinasie, broccoli, Bovril en groen blaargroentes voor. Dit kan op papier lyk asof spinasie hoog in yster is (3,6 mg yster in 100 g), maar plantbronne se yster is in \u2019n ander vorm en nie altyd so beskikbaar vir die liggaam nie. Boonop is 100 g spinasie die helfte van \u2019n gewone pak slaaiblare en dis byna onmoontlik vir \u2019n gemiddelde jong kind om s\u00f3 \u2019n hoeveelheid te eet.<\/p>\n

Klik hier vir \u2019n lys van kosse ryk aan yster<\/a><\/p>\n

Gelyktydige inname van vitamien C<\/strong> verbeter die opname van yster; laat hulle lemoensap of vrugte ryk aan vitamien C saam met ete inkry.<\/p>\n

Vitamien B12<\/strong> is \u2019n probleem in streng vegetariese di\u00ebte, want B12 kom net uit dierlike bronne. Tekorte kan tot bloedarmoede lei.<\/p>\n

Jy hoef nie net vleis te eet vir vitamien B12 nie! Lees meer hier<\/a><\/p>\n

Veganis-ma\u2019s wat borsvoed, moet bedag wees hierop: Hoewel vitamien B12 in die liggaam gestoor word, word di\u00e9 vitamien vir borsmelk net uit die dieet geneem en borsmelk sal geen vitamien B12 bevat as die ma nie aanvullings neem nie. Tekorte kan ernstige neurologiese skade tot gevolg h\u00ea.<\/p>\n

Sink<\/strong> kom hoofsaaklik in vleis, vis, neute en peulgroentes voor. Dis ook vir die liggaam moeilik om sink uit plantaardige bronne te haal en meer van hierdie voedselsoorte moet ingeneem word as wat jy op papier sou uitreken. Dieetkundiges s\u00ea tekorte be\u00efnvloed groei.<\/p>\n

Vesel<\/strong> is goed vir jou, maar vesel verlaag die opname van yster, sink, jodium en selenium. Omdat vegetariese di\u00ebte hoog in vesel is, moet jy jou inname van hierdie minerale verder verhoog.<\/p>\n

Energie<\/strong>: Kinders se energiebehoeftes is heelwat groter as volwassenes s\u2019n omdat hulle nog groei. Vegetariese di\u00ebte bevat gewoonlik baie vesel wat kinders soms versadig laat voel voor hulle voldoende vir hul energiebehoeftes ge\u00ebet het. Dis uiters belangrik dat kinders genoeg energie kry sowel as al die minerale en vitamiene inneem om optimale groei te verseker. Neute, grondboonbotter en kaas is gekonsentreerde bronne van energie.<\/p>\n

Kalsium<\/strong> is die boustene van tande en die skelet en noodsaaklik vir beendigtheid. Kalsiumtekorte kom soms voor by streng veganiste wat suiwel uitsluit, want natuurlike \u201csojamelk\u201d bevat nie veel kalsium nie, maar sommige word met kalsium verryk. Beendigtheid word vroeg in jou lewe be-paal: 45% van volwasse beendigtheid word voor jou agtste verjaardag bepaal, 45% tussen 8 en 16 en \u2019n verdere 10% oor die volgende dekade. Dis iets wat jou liggaam moeilik later inhaal en die gebrekkige kal-siuminname van kinders en tieners kan permanente lae beendigtheid veroorsaak.<\/p>\n

Wat is die beste\u00a0melk vir kalsium? Lees meer hier<\/a><\/p>\n

Vitamien D<\/strong> is nodig vir die neerlegging van kalsium in die skelet, en kan \u2019n probleem wees in lande waar min sonlig is en kinders nie in die buitelug kom nie. Gelukkig het ons in sonnige Suid-Afrika nie \u2019n probleem nie. Vegetariese bronne is verrykte nie-suiwel\u201cmelk\u201d en -sappe, tofoe verryk met kalsium, sousbone en blaargroentes met donkergroen blare.<\/p>\n

 <\/p>\n

Pasgebore babas en\u00a0ma\u2019s wat borsvoed<\/h4>\n

Babas wat geborsvoed word, kry al hul nutri\u00ebnte uit moedersmelk. Hoewel jou liggaam jou eie store van voedingstowwe sal uitput om te sorg dat moedersmelk die regte samestelling het, kan jou liggaam nie iets insit as jy dit nie het nie. En as die ma se store baie laag is, gaan die baba nie sy regmatige deel kry nie en die ma se bronne gaan uitgeput word. Dis raadsaam vir vegetariese ma\u2019s wat borsvoed (veral veganiste) om aanvullings te neem. Maak ook seker dat jou dieet meer as die gewone hoeveelheid voedingstowwe het sodat jou liggaam nie uitgeput word nie.<\/p>\n

 <\/p>\n

Vegetariese tieners<\/h4>\n

Oorgewig<\/strong>: Hoewel vegetariese di\u00ebte aanvanklik laag in energie kan wees vanwe\u00eb die baie vesel en tot ondergewig by groeiende kinders kan lei, kan dit weer \u2019n oorgewigprobleem by tieners skep wat graag kitskosse soos winkelkoekies, soutbeskuitjies en aartappelskyfies eet. Prote\u00efne hou jou langer versadig en as jy nie goed beplan nie, kan tieners gedurig aan ho\u00eb-kalorie-kitshappies peusel. Tieners is ook geneig om slaptjips en pizzas te eet wanneer hulle uitgaan wat albei baie hoog in vette is. Kommersi\u00eble vegetariese kos soos worsies is gewoonlik hoog in vet en bevat heelwat preserveermiddels en skadelike transvetsure.<\/p>\n

Kan jou kind se verhouding met haar lyf jou skuld wees? Lees meer hier<\/a><\/p>\n

Ystertekort<\/strong>: Menstruasie is \u2019n verdere las op die liggaam wat ysterstore uitput en tienerdogters moet seker maak hulle neem genoeg yster in.<\/p>\n

Beendigtheid<\/strong>: Gaskoeldrank het die afgelope klompie jaar onder die vergrootglas beland as een van die oorsake vir verlaagde beendigtheid. Koolstofdioksied maak die borrels in gaskoeldrank, maar omdat dit die bloed suurder maak, gebruik jou liggaam kalsium om die suur te balanseer en is daar dalk nie genoeg kalsium om sterk bene te bou nie. Beperk gaskoeldrank onder tieners liefs tot naweke om goeie beendigtheid te verseker. Tienerdogters sukkel maklik met hul gewig en kan traag wees om suiwel-produkte in hul dieet in te sluit wat kalsiuminname verder verlaag. Vetvrye jogurt en melk is \u2019n goeie opsie.<\/p>\n

 <\/p>\n

Aanvullings<\/h4>\n

\u2019n Algemene vitamien- en mineraalaanvulling kan net goed wees. Maar pasop om in isolasie aanvullings te drink. Iets soos kal-sium en magnesium moet byvoorbeeld in die regte verhouding geneem word om doeltreffend te wees en yster kom in \u2019n verskeidenheid vorms waarvan almal nie ewe beskikbaar is nie. Jy moet ook vitamien C saam met yster inneem om absorpsie te bevorder.<\/p>\n

Watter vitamine is reg vir jou? Vind hier uit<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Het jou tiener onlangs dramaties aangekondig dat sy nou \u2019n vegetari\u00ebr is? Moenie vlak begin asemhaal nie. Hier is al die slaggate en voeding-inligting sodat jy gelukkige en gesonde vegetariese kinders kan grootmaak. Deur Anet Schoeman. Foto Pixabay<\/p>\n","protected":false},"author":8,"featured_media":137834,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[679],"tags":[134,360,620],"class_list":["post-53197","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ouerskap","tag-ouerskap","tag-vegetaries","tag-dieet"],"acf":[],"yoast_head":"\nHelp! 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