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Где прячутся витамины

Каждая мама хочет, чтобы ее ребенок рос здоровым и жизнерадостным. Важную роль в этом процессе играют витамины, благодаря которым малыш развивается, справляется с физическими нагрузками и заболеваниями. Причем растущему организму витамины нужны особенно! Самые первые витамины и в оптимальном сочетании ребенок получает с молоком матери,  а основной источник витаминов для детей постарше - продукты питания. Вот почему родителям так важно знать, какие витамины необходимы для роста и развития их малыша и в каких они «прячутся» продуктах.  

Все витамины можно разделить на две группы – жирорастворимые и водорастворимые. Жирорастворимые витамины накапливаются и работают в жировой ткани, к ним относятся - витамин А, витамин D, витамин Е, витамин К. Водорастворимые витамины в организме не накапливаются, поэтому их нужно потреблять постоянно. К этой группе относятся витамины группы В, витамин Р, витамин Н, витамин С.

Теперь остановимся подробнее на тех витаминах, которые особенно необходимы нашим детям, расскажем о том, за что они отвечают и в каких продуктах содержатся.

 

витамины для детей

 

Витамин A полезен для роста и развития тканей и костей. Важен для зрения - он влияет на цвето- и световосприятие. Повышает сопротивляемость к болезням верхних дыхательных путей и в целом укрепляет иммунитет. В больших количествах содержится в молоке, сыре, яйцах, в моркови и картофеле, жирной рыбе, растительном масле.

Витамин В1 важен для функционирования нервной системы, работы мускулов, роста, выработки энергии. Играет основную роль в углеводном обмене, улучшает умственную деятельность, отвечает за зрение. Содержится в мясе, рисе, фасоли, горохе, зерновых, картофеле, в орехах.

Витамин В2 принимает участие в обмене веществ, влияет на процесс роста, помогает поддерживать здоровье кожи, волос и ногтей, важен для зрения. При недостатке витамина В2 возможны задержка роста, сухость губ, образование «заед», «закисание» глаз. Находится в твороге, сыре, шиповнике, говяжьей печени, курином мясе, в молоке и кисломолочных продуктах, яйцах, рыбе, масле сливочном, крупах (овес, гречка).

Витамин В6 необходим для выработки антител и красных кровяных телец. Он обеспечивает правильное функционирование нервной системы, предупреждает малокровие, значительно повышает иммунитет. Признаками недостатка этого витамина являются частые раздражения на коже, воспаление ротовой полости, нарушения нервной системы. Есть в цельном рисе, пшене, грече, кукурузе, фасоли, в хлебе из цельного зерна, с отрубями, в печени и почках, рыбе, говяжьем мясе.

Витамин В9 - фолиевая кислота - обеспечивает здоровый вид кожи, предупреждает малокровие, улучшает аппетит у ослабленных детей. Дефицит фолиевой кислоты вызывает задержку роста, анемию, проблемы с пищеварением. Ее много в петрушке, салате, шпинате, бобах; находится также в хлебе ржаном, из цельного зерна, крупах, твороге, сыре, свекле, моркови, тыкве, дыне, абрикосах.

Витамин В12 активизирует работу мозга, участвует в создании красных кровяных телец, влияет на рост, улучшает память, повышает аппетит. При его недостатке развиваются невралгические нарушения, к примеру, чрезмерная возбудимость, а также анемия. Содержится в говяжьей печени и печени трески, в курином мясе, рыбе, яйцах, морепродуктах, сыре, твороге, молоке.

 

молоко - источник витаминов

 

Витамин С участвует в росте мышц, помогает правильному развитию зубов, ускоряет заживление ран, усиливает иммунитет, ослабляет аллергические реакции. Недостаток его опасен ослаблением защитных функций организма. Витамин С есть в овощах и фруктах, особенно в цитрусовых, а также в черной смородине, землянике, облепихе, петрушке.

Витамин D помогает усваивать организму кальций и фосфор, способствует росту костей, здоровью зубов и ногтей. Недостаток его чреват появлением рахита, а избыток приводит к размягчению костей. Большое количество этого витамина в жирной рыбе, икре, яйцах, молоке, сыре, сливочном масле.

Витамин Е, содержащийся в печенке, мясе, яйцах, жирной рыбе, орехах, кукурузном и подсолнечном масле, необходим для правильной работы  кровеносной, мышечной и нервной систем, ускоряет заживление ран, обладает противовоспалительным действием. При недостатке этого витамина в детстве ухудшается состояние кожи, возрастает вероятность малокровия, снижается иммунитет.

Витамин К способствует правильному росту и развитию организма, важен для свертываемости крови. Продукты - красная капуста (кольраби или цветная капуста), белок, куриное мясо, печень, овсяные хлопья, рис, шпинат, морская капуста, щавель, кабачки.

Витамин РР важен для правильного обмена веществ, помогает поддерживать хорошее состояние кожи. При его недостатке появляется общая слабость, сердечная аритмия, кожный зуд, проблемы с пищеварением. Содержится в говяжьих почках и печени, языке, баранине, телятине, крольчатине, гречневой крупе, сыре, крупах, твороге.

Витамин Н - биотин - участвует в обмене углеводов и жиров. Влияет на состояние кожи, волос, ногтей и регулирует уровень сахара в крови. Его много в томатах, моркови, арахисе, твороге, печени, рисе, отрубях, бобовых, яичном желтке.

 

витамины для малышей

 

На заметку мамам: большую роль в сохранении витаминов в продуктах играют условия их хранения и способ приготовления. Например, если приготовите овощи на пару, вы сохраните в них гораздо больше витаминов, чем отварив их в воде. А свежевыжатые соки лучше выпить в течение получаса после обжатия.

Самое полезное питье для малыша вы можете приготовить сами. Весьма полезны и легки в приготовлении морсы, компоты из сухофруктов. Побалуйте малыша смесью творожка с кефиром или йогуртом и кусочками фруктов и ягод - это двойной витаминный коктейль. Летом полезно покушать свежих ягод, а на зиму запастись и сохранить их в виде варенья, просто протерев с сахаром или заморозив свежие.
Итак, чтобы малыш правильно развивался, вырос здоровым и крепким, он должен кушать овощи и фрукты, мясные, рыбные и кисломолочные продукты. Главное, чтобы все они были натуральными!



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21 марта 2012 18:03
Я всегда варила сыну овощи на пару. но вот в последнее время он их кушать отказывается, надеюсь, ему хватает витаминов из фруктов. Потому витамины "из баночки" не очень-то хочется ему давать.

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15 декабря 2013 12:32
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17 декабря 2013 20:08
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18 декабря 2013 12:15
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24 декабря 2013 17:56
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