ᖃᓄᐃᖏᓯᐊᕐᓂᑯᑦ ᓂᕆᓂᖅ

ᑎᒍᓚᓂᖅ, ᐊᕕᖃᑎᒌᓐᓂᓗ ᓂᕆᓂᕐᓗ ᓂᕿᑐᐃᓐᓇᓂᒃ ᐱᐅᓯᕆᔭᐅᓲᖑᕗᖅ ᓄᓇᕕᒻᒥᐅᑦ ᐃᓅᓯᖏᓐᓄᑦ. ᓂᕿᑐᐃᓐᓀᑦ ᓂᕿᑦᓯᐊᑐᐃᓐᓇᐅᔭᖏᓪᓚᑦ, ᑭᓯᐊᓂᓗ ᐃᓚᒋᔭᐅᓂᖃᓲᖑᒻᒪᑕ ᐃᓕᑕᕆᔭᐅᒪᓂᕐᒧᑦ ᐃᓗᕐᕈᓯᒥᓗ ᑲᔪᓯᑎᑦᓯᓂᕐᒧᑦ. ᐅᓪᓗᒥᓕ, ᓂᐅᕕᕐᑕᐅᓲᑦ ᓂᖀᑦ ᐃᓚᒋᔭᐅᓪᓚᕆᓲᖑᓕᕐᒥᔪᑦ ᓂᕿᒋᔭᐅᓲᓄᑦ ᑕᒫᓂ ᓄᓇᒥ. ᓂᕿᑐᐃᓐᓀᓗ ᖃᓄᐃᖏᓯᐊᕐᑐᓂᓪᓗ ᓂᐅᕕᕐᕕᒥᐅᔭᕐᓂᒃ ᓂᕿᓂᒃ ᐃᓚᒋᔭᐅᓂᖃᓲᖑᕗᑦ ᖃᓄᐃᖏᓯᐊᕐᑐᒥᒃ ᐃᓅᓯᖃᕋᓱᐊᕐᓂᒧᑦ.

ᖃᓄᐃᖏᓯᐊᕐᓂᑯᑦ ᓂᕆᓂᖅ
ᓄᒃᑭᓇᕐᓂᖏᓐᓂᒃ ᐱᔭᐅᖁᔨᒍᑎᓄᑦ
ᓄᒃᑭᓇᕐᓂᖏᓐᓄᑦ ᓴᓇᕐᕈᑏᑦ ᐊᒻᒪᓗ ᖃᐅᔨᒪᒍᑏᑦ
ᐃᒐᔭᐅᒍᓯᖏᑦ
ᓄᓇᕕᒻᒥ ᐃᓗᓯᓕᕆᔩᑦ ᑲᑎᒪᔨᖏᑦᑕ ᓴᐳᒻᒥᒍᑎᖏᑦ ᖃᓄᐃᖏᓯᐊᕐᓂᑯᑦ ᓂᕆᓂᕐᒧᑦ ᐱᓇᓱᐊᕐᑕᐅᓂᖓᓄᑦ

ᓴᐳᒻᒥᔭᐅᒋᐊᖃᕐᐲᑦ ᐊᕐᕿᓱᕐᑕᐅᔪᖃᓕᕐᐸᑦ ᖃᓄᐃᖏᓯᐊᕐᓂᑯᑦ ᓂᕆᓂᕐᒥᒃ ᐊᒻᒪᓗ ᓂᕿᖃᑦᓯᐊᕋᓱᐊᕐᓂᑯᑦ ᓱᓇᓱᐊᕐᑕᐅᒋᐊᓕᓐᓄᑦ? ᓃᓂᕐᓗᒍ

ᖃᓄᐃᖏᓯᐊᕐᓂᑯᑦ ᓂᕆᓂᖅ

ᓱᒧᑦ ᖃᓄᐃᖏᓯᐊᕐᑐᓂᒃ ᓂᕆᒋᐊᖃᕐᐱᑕ?
ᓄᓇᕕᒻᒥ ᓂᕿᓄᑦ ᑐᑭᒧᐊᒍᑏᑦ
ᐊᓕᐊᒋᔭᖃᕐᓂᒧᑦ ᓂᕿᑐᐃᓐᓇᓂᒃ
ᐊᓕᐊᒋᔭᖃᕐᓂᒧᑦ ᓂᕿᓂᒃ ᑕᒃᑯᓇᖕᖓᑦ ᓯᑕᒪᓂᒃ ᓂᕿᒋᔭᐅᒍᓐᓇᑐᓂᒃ ᐅᓪᓗᑕᒫᑦ
ᐱᕈᕐᑐᔦᑦ, ᐸᐅᕐᙰᑦ ᐊᒻᒪᓗ ᓰᕐᓇᑐᐃᑦ
ᐅᓪᓛᕈᒥᑕᑦᓴᔦᑦ
ᐃᒻᒧᑯᓗᐃᑦ ᐊᓯᖏᓪᓗ
ᓂᖀᑦ, ᐃᖃᓗᐃᓪᓗ ᐊᒻᒪᓗ ᐊᓯᖏᑦ

ᓱᒧᑦ ᖃᓄᐃᖏᓯᐊᕐᑐᓂᒃ ᓂᕆᒋᐊᖃᕐᐱᑕ?

ᖃᓄᐃᖏᓯᐊᕐᑐᓂᒃ ᓂᕆᒋᐊᒥᒃ ᐊᓕᐊᓇᓲᖑᕗᖅ ᑎᐸᖃᑦᓯᐊᑐᓂᒃ ᓂᕿᓂᒃ ᓄᒃᑭᓇᕈᓐᓇᑐᓂᒃ ᐱᒋᐊᓕᑎᓐᓂᒃ ᖃᐅᑕᒫᑦ ᓱᓇᓱᐊᓚᖓᓂᕐᓄᑦ ᐊᒻᒪᓗ ᐃᓅᓯᖃᕐᓂᒧᑦ ᖃᓄᐃᖏᓯᐊᕐᑐᒥᒃ ᐃᓅᓯᕐᒥᒃ.

ᓂᕆᒍᓯᖃᑦᓯᐊᑐᐊᕈᓂ ᐃᑲᔪᕐᓯᓂᐊᕐᑐᖅ ᓄᑭᖃᑦᓯᐊᕈᓐᓇᓂᕐᒧᑦ ᖃᓄᐃᖏᓯᐊᕐᓂᒧᓪᓗ ᐊᒻᒪᓗ ᐋᓐᓂᐊᓕᕆᒃᑯᑎᒋᔭᐅᒍᓐᓇᓱᑎᒃ ᒪᑯᓂᖓ ᐆᒻᒪᑎᒃᑯᑦ ᐋᓐᓂᐊᖃᕐᓂᓂᒃ, ᐱᑕᑦᓴᖃᑦᓯᐊᖏᓐᓂᒥᒃ ᐊᒻᒪᓗ ᐊᕐᕿᖃᔭᖕᖏᑐᑦᓴᔭᕐᓂᒃ ᐃᓚᖏᓐᓂᒃ.

ᓄᓇᕕᒻᒥ ᓂᕿᓄᑦ ᑐᑭᒧᐊᒍᑏᑦ

ᑖᒃᑯᐊ ᓄᓇᕕᒻᒥ ᓂᕿᓄᑦ ᑐᑭᒧᐊᒍᑏᑦ ᐃᑲᔪᕈᑎᐅᓲᑦ ᐃᓄᓐᓂᒃ ᓂᕆᒐᑦᓴᖏᓐᓄᑦ ᑫᓪᓗᑐᐃᓂᖃᕐᑐᓂᒃ ᖃᓄᐃᖏᓯᐊᕐᓂᒥᒃ. ᐅᖃᐅᓯᖃᕐᓱᑎᒃ ᐱᒻᒪᕆᐅᓂᖏᓐᓂᒃ ᓂᕿᑐᐃᓐᓀᓗ ᖃᓄᐃᖏᓯᐊᕐᑐᐃᓗ ᓂᐅᕕᕐᕕᒥᐅᔦᑦ ᓂᖀᑦ.

ᑖᒃᑯᐊ ᓂᕿᓄᑦ ᑐᑭᒧᐊᒍᑏᑦ ᓄᓇᕕᒻᒥᐅᓅᓕᖓᔪᑦ ᐅᑭᐅᓕᓐᓄᑦ ᒪᕐᕉᓂᒃ ᐅᖓᑖᓄᓪᓗ ᐊᒻᒪᓗ ᐊᓪᓚᑕᐅᒪᔪᖃᕐᓱᓂ ᖃᓄᐃᑦᑐᓂᒃ ᓂᕿᓂᒃ ᐱᔭᐅᔪᖃᖃᑦᑕᑐᑦᓴᐅᒪᖔᑦ ᐅᓪᓗᑕᒫᑦ.

ᐊᒥᓱᒻᒪᕇᑦ ᓄᓇᕕᒻᒥᐅᑦ ᑐᑭᓯᓂᐊᕐᕕᐅᓚᐅᔪᑦ ᑖᒃᑯᐊ ᓂᕿᓄᑦ ᑐᑭᒧᐊᒍᑏᑦ ᓴᓇᔭᐅᑎᓪᓗᒋᑦ ᓄᐃᑕᐅᔪᖃᕋᓱᐊᕐᑎᓗᒍ ᐅᓪᓗᒥ ᖃᓄᐃᓕᐅᕈᑕᐅᓲᖑᓕᕐᑐᓂᒃ ᓄᒃᑭᓴᕆᐊᖃᕐᓂᒧᑦ ᐊᒻᒪᓗ ᐱᒍᑦᔨᒍᑎᐅᓗᑎᒃ ᓄᓇᕕᐅᑉ ᐃᓄᖏᑦᑕ ᑭᖕᖒᒪᒋᔭᐅᔪᓂᒃ.

ᐊᓕᐊᒋᔭᖃᕐᓂᒧᑦ ᓂᕿᑐᐃᓐᓇᒥᒃ

ᑎᒍᓚᓂᖅ, ᐊᕕᖃᑎᒌᓐᓂᓗ ᓂᕆᓂᕐᓗ ᓂᕿᑐᐃᓐᓇᓂᒃ ᐃᓚᒋᔭᐅᓪᓚᕆᑉᐳᑦ ᐃᓅᓯᖃᕐᓂᖏᓐᓄᑦ ᓄᓇᕕᐅᑉ ᓄᓇᓕᖏᑦᑕ ᐊᒻᒪᓗ ᖃᓄᐃᖏᓯᐊᕈᑕᐅᓲᖑᑦᓱᑎᒃ ᐃᓅᓂᖃᑦᓯᐊᕈᑕᐅᑦᓱᑎᓪᓗ.

ᓂᐅᕕᕐᕕᒥ ᓂᕿᑖᕆᔭᐅᓲᑦ ᑌᒣᓪᓗᑐᖕᖏᑲᓗᐊᕐᑎᓗᒋᑦ, ᓂᕿᑐᐃᓐᓇᓕᒫᑦ ᖃᓄᐃᖏᓯᐊᕐᓱᑎᒃ ᓂᕿᒋᔭᐅᓲᖑᕗᑦ. ᓂᕿᑐᐃᓐᓀᑦ ᐊᒥᓱᒻᒪᕆᓐᓂᒃ ᓄᒃᑭᓴᕈᑎᖃᕐᐳᑦ ᑎᒥᒥᒃ ᐊᒻᒪᓗ ᑖᓐᓇ ᐆᒪᔫᑉ ᓂᕿᖓ ᐱᐅᔫᓂᖃᕐᓱᓂ ᐊᑦᔨᒋᖏᑐᓂᒃ ᓄᒃᑭᓴᐅᑎᖃᕐᓂᑯᖓᓄᑦ ᐊᑦᔨᒋᖏᑐᓄᑦ ᑎᒥᒨᓕᖓᓂᖃᕈᓐᓇᑐᓂᒃ.

ᓄᒃᑭᓴᐅᑎᒋᔭᐅᒍᓐᓇᑐᓄᑦ ᑐᑭᓯᒪᐅᑎᖏᑦ ᓄᓇᕘᕐᒥᑦ ᐱᓯᒪᔪᑦ (ᐱᑐᕝᕕᒋᓗᒍ ᖃᕆᑕᐅᔭᒃᑯᑦ ᐅᕙᓂ:

http://www.livehealthy.gov.nu.ca/iu/healthy-eating/ᐃᓄᐃᑦ-ᓂᕿᖏᑦ 

ᐊᓕᐊᒋᔭᖃᕐᓂᒧᑦ ᓂᕿᓂᒃ ᑖᒃᑯᓇᖕᖓᑦ ᐊᑐᓂᑦ ᓯᑕᒪᓂᑦ ᓂᕿᒋᔭᐅᒍᓐᓇᑐᓂᑦ ᐅᓪᓗᑕᒫᑦ

ᐊᑦᔨᒋᖏᑐᓂᒃ ᓂᕿᓂᒃ ᐱᑦᓯᐊᕈᑎᑦᓴᒧᑦ, ᐊᑐᓂᑦ ᓂᕿᒋᔭᐅᒍᓐᓇᑐᐃᑦ ᐃᒻᒥᒎᓕᖓᓂᖃᕐᑐᑦ ᐅᑯᓇᓂ ᓄᓇᕕᒻᒥ ᓂᕿᓄᑦ ᑐᑭᒧᐊᒍᑎᖏᓐᓂᒃ ᐃᓚᖃᕐᑐᑦ ᐊᑦᔨᒋᖏᑐᓂᒃ ᓂᕿᑐᐃᓐᓇᓂᒃ ᐱᔭᐅᒍᓐᓇᑐᓂᒃ ᐊᒻᒪᓗ ᓂᐅᕕᕐᕕᒥᐅᔭᕐᓄᑦ ᓂᕿᓄᑦ ᐃᓕᖓᔪᓂᒃ.

ᓂᕆᔭᐅᒍᓐᓇᑐᐃᑦ ᐃᓚᖃᕐᑐᑦ ᓂᕿᓂᒃ ᓯᑕᒪᓂᒃ ᐃᒻᒥᒎᓕᖓᕕᖃᕐᑐᓂᒃ ᐅᑯᓂᖓ:

  • ᐱᕈᕐᑐᔦᑦ, ᐸᐅᕐᙰᑦ, ᓰᕐᓇᑐᐃᓪᓗ
  • ᐅᓪᓛᕈᒥᑕᑦᓴᔦᑦ
  • ᐃᒻᒧᑯᓗᐃᑦ ᐊᒻᒪᓗ ᐊᓯᒋᔭᐅᒍᓐᓇᑐᑦ
  • ᓂᖀᑦ, ᐃᖃᓗᐃᑦ ᐊᒻᒪᓗ ᐊᓯᒋᔭᐅᒍᓐᓇᑐᑦ.

ᐊᑐᓂᑦ ᓂᕿᒋᔭᐅᒍᓐᓇᑐᐃᑦ ᐊᑦᔨᒋᖏᑐᓂᒃ ᐱᔪᓐᓇᓯᑎᑦᓯᓲᖑᕗᑦ ᓄᒃᑭᖃᕈᓐᓇᐅᑎᓂᒃ, ᓄᒃᑭᓴᐅᑎᓂᓪᓗ ᐊᒻᒪᓗ ᑎᒥᒧᑦ ᐱᐅᔫᓂᖃᕐᑐᓂᒃ. ᑕᒪᓐᓇ ᑐᑭᖃᕐᐳᖅ ᐊᑦᔨᒋᖏᑐᓂᒃ ᓂᕆᑐᐊᕈᓂ ᑖᒃᑯᓇᖕᖓᑦ ᐊᑐᓂᑦ ᐃᒻᒥᒎᓕᖓᓂᖃᕐᑐᓂᑦ ᐃᑲᔪᕐᓯᓂᐊᕐᑐᖅ ᑎᒥᒥᒃ ᐱᑎᑦᓯᒍᑎᐅᓗᑎᒃ ᑭᖕᖒᒪᒋᔭᓕᒫᖏᓐᓂᒃ ᐊᑐᕐᓂᖃᑦᓯᐊᑐᓂᒃ.

ᓄᒃᑭᓴᐅᑎᑦᓯᐊᖑᒍᓐᓇᑐᓂᒃ ᓂᕆᒐᑦᓴᓕᐅᕈᑎᑦᓴᒧᑦ ᑕᒧᓗᒐᑦᓴᓂᓪᓗ ᓄᐃᑦᓯᒍᑎᑦᓴᒧᑦ ᐊᑐᕐᓗᒋᑦ ᑖᒃᑯᐊ ᓄᓇᕕᒻᒥ ᓂᕿᓄᑦ ᑐᑭᒧᐊᒍᑎᖏᑦ, ᐅᑦᕋᐅᑎᐅᖁᔭᐅᔪᑦ ᒪᑯᐊ:

  • ᐱᖓᓱᓂᓪᓘᓃᑦ ᓯᑕᒪᓂᓪᓘᓃᑦ ᓂᕿᒋᔭᐅᒍᓐᓇᑐᓂᒃ ᓂᕆᓂᑕᒫᑦ;
  • ᐊᑕᐅᓯᕐᒥᓘᓐᓃᑦ ᒪᕐᕉᓂᓪᓘᓃᑦ ᓂᕿᒋᔭᐅᒍᓐᓇᑐᓂᒃ ᐊᑐᓂᑦ ᑕᒧᓗᓐᓂᑕᒫᑦ.

ᐱᕈᕐᑐᔦᑦ, ᐸᐅᕐᙰᑦ ᐊᒻᒪᓗ ᓰᕐᓇᑐᐃᑦ

ᐱᕈᕐᑐᔦᑦ, ᐸᐅᕐᙰᑦ ᐊᒻᒪᓗ ᓰᕐᓇᑐᐃᑦ ᐃᑲᔪᕐᓯᓲᑦ ᑎᒥᒥᒃ ᐋᓐᓂᐊᑌᓕᒍᑎᐅᑦᓱᑎᒃ ᐃᒻᒪᑌᓕᒍᑎᐅᑦᓱᑎᓪᓗ.

ᐱᒻᒪᕆᐅᓂᖃᕐᐳᖅ ᓂᕆᔭᐅᔪᖃᕐᐸᑦ ᐊᑦᔨᒋᖏᑐᓂᒃ ᐱᕈᕐᑐᔭᕐᓂᒃ, ᐸᐅᕐᖓᓂᓪᓗ ᓰᕐᓇᑐᓂᓪᓗ ᐊᑦᔨᒋᖏᑐᓂᒃ ᑕᐅᑦᑐᓕᓐᓂᒃ ᐊᑦᔨᒋᖏᑐᓂᒃ ᓄᒃᑭᓴᐅᑎᖃᕐᒪᑕ ᑎᒥᒧᓪᓗ ᐱᐅᔫᓂᖃᕐᑐᓂᒃ. ᓄᐃᕋᑖᕐᖃᒦᓪᓗ, ᖁᐊᕐᑎᑕᐅᒪᔪᐃᓪᓗ ᖁᒻᒧᔪᕐᒦᑐᐃᓪᓗ ᐱᕈᕐᑐᔦᑦ ᓰᕐᓇᑐᐃᓪᓗ ᐃᓗᓐᓇᑎᒃ ᖃᓄᐃᖏᓯᐊᕐᓱᑎᒃ ᓂᕿᒋᔭᐅᒍᓐᓇᓲᖑᒻᒪᑕ.

ᐱᕈᕐᑐᔦᓪᓗ ᐸᐅᕐᙰᓗ ᐊᒻᒪᓗ ᓰᕐᓇᑐᐃᑦ ᐃᑲᔪᕐᓯᓲᑦ ᐃᔨᖃᑦᓯᐊᑎᑦᓯᒍᑎᐅᑦᓱᑎᒃ ᐅᕕᓂᖃᑦᓯᐊᑎᑦᓯᒍᑎᐅᑦᓱᑎᓪᓗ ᐃᓗᐊᓃᕝᕕᐅᓲᖑᒐᒥᒃ ᓄᒃᑭᓴᐅᑎᓂᒃ Vitamin A ᐊᒻᒪᓗ Vitamin C.

ᓄᒃᑭᓴᐅᑎᒃ Vitamin A ᑕᑯᑦᓯᐊᑎᑦᓯᒍᓐᓇᑐᖅ ᑖᕐᑑᒐᓗᐊᒥ ᐅᕕᓂᖃᑦᓯᐊᑎᑦᓯᒍᓐᓇᓱᓂᓗ. ᐊᒻᒪᓗ ᓴᐳᑦᔨᓯᒪᓲᖑᑦᓱᓂ ᐃᒻᒪᓇᕐᑐᒥᑦ.

ᐱᕈᕐᑐᔦᓪᓗ ᓰᕐᓇᑐᐃᓪᓗ vitamin A-ᓕᒻᒪᕆᐅᑦᓱᑎᒃ ᐊᐅᐸᓛᖓᔪᒥᒃ ᑕᐅᑦᑐᙯᓐᓇᓲᑦ ᒪᑯᐊ carrots, ᐸᑏᑕᓰᑦ, pumpkin, mango ᐊᒻᒪᓗ cantoloupes.

Vitamin C ᐅᕕᓂᖃᑦᓯᐊᑎᑦᓯᓲᖅ ᐊᒻᒪᓗ ᖃᓂᒻᒪᕆᒃᑯᑎᐅᒍᓐᓇᓱᓂ.

ᐃᓚᖏᑦ ᐱᕈᕐᑐᔦᓪᓗ ᓰᕐᓇᑐᐃᓪᓗ ᐱᑕᓕᒻᒪᕆᐅᑦᓱᑎᒃ Vitamin C-ᒥᒃ ᐅᑯᐊᖑᔪᑦ broccoli, red peppers, tomatoes, wild berries, oranges ᐊᒻᒪᓗ strawberries.

ᖃᐅᔨᒪᓚᐅᕐᖀᑦ? ᐸᐅᕐᙰᑦ ᐋᓐᓂᐊᓕᕐᑌᓕᒪᐅᑎᖃᕈᓐᓇᕆᐊᖏᑦ ᑎᒥᒥᒃ. ᑖᒃᑯᐊ ᓴᐳᑦᔨᓯᒪᑦᓯᐊᕈᓐᓇᑐᑦ ᖃᓄᐃᖏᓯᐊᕐᓂᓂᒃ ᒪᒪᕐᑐᓯᐊᖑᑦᓱᑎᒃ.

  • ᐃᒐᕖᑦ ᐃᓗᓕᖃᑦᓯᐊᑎᓗᒍ ᐱᕈᕐᑐᔭᕐᓂᓗ ᓰᕐᓇᑐᓂᓪᓗ ᓴᓇᔭᐅᑦᓴᐅᑎᒋᒍᓐᓇᓲᓂᒃ ᖁᐊᖑᑎᑕᐅᓲᕐᓂᓗ ᖁᒻᒧᔪᕐᒦᑎᑕᐅᓲᓂᓪᓗ ᒪᑯᓂᖓ broccoli, ᐸᐅᕐᖓᓴᔦᑦ ᖁᐊᑦ ᐊᒻᒪᓗ peaches ᖁᒻᒧᔪᕐᒦᓲᑦ ᐃᒪᖃᕐᓱᑎᒃ;
  • ᐅᐊᕈᑦᓯᓗᒋᑦ ᐱᕈᕐᑐᔭᕐᓂᒃ ᖃᔪᓕᐅᓕᕆᕕᑦ ᐃᒪᖃᕐᓂᓴᕐᒥᒃ ᐃᒪᖃᖕᖏᓂᕐᓴᒥᓗ;
  • ᐅᐊᕈᑦᓯᓗᒋᑦ peppers, mushrooms, broccoli ᐅᕝᕙᓘᓐᓃᑦ zucchini ᐊᖏᕐᕋᒥ ᓴᓇᒐᕐᓄᑦ ᐊᒻᒪᓗ ᖁᐊᕐᓄᑦ ᐲᑦᓴᓄᑦ (pizza);
  • ᓰᕐᓇᑐᕐᑐᓗᑎᑦ ᓂᕆᓪᓚᕆᒌᑐᐊᕈᕕᑦ ᒪᑯᓂᖓ ᓰᕐᓇᑐᓂᒃ ᐅᐊᕈᑎᒋᑦᑐᓂᒃ ᐅᕝᕙᓘᓐᓃᑦ apple sauce-ᒥᒃ.

 

ᐅᓪᓛᕈᒥᑕᑦᓴᔦᑦ

ᓂᖀᑦ ᐅᓪᓛᕈᒥᑕᑦᓴᔭᐅᓂᖏᑦ ᓄᒃᑭᓭᒍᑎᐅᓲᖑᕗᑦ ᑎᒥᒥᒃ.

ᑕᒪᒃᑯᐊ ᓂᖀᑦ ᐱᑕᖃᓲᑦ ᓄᒃᑭᓴᐅᑎᒥᒃ Vitamin B-ᒥᒃ ᑎᒥᒥᒃ ᐃᑲᔪᓲᒥᒃ ᐊᑐᕐᑎᓱᒍ ᓄᑭᖃᕈᓐᓇᐅᑎᒥᒃ.

ᑕᒪᒃᑯᐊ ᐅᓪᓛᕈᒥᑕᑦᓴᔭᐅᒍᓐᓇᑐᑦ ᒪᑯᐊ ᓂᐊᖁᔦᑦ, ᓴᐸᑭᐊᑎᑦᓴᔦᓪᓗ ᐊᒻᒪᓗ ᐅᓪᓛᕈᒥᑕᑦᓴᔦᑦ ᐱᒻᒪᕆᐅᓂᖃᓲᖑᕗᑦ ᓂᕿᒋᑦᓱᒋᑦ.

ᑌᒣᑦᑐᐃᑦ ᓂᖀᑦ ᐃᓗᓕᖏᑦ ᑎᒥᐅᑉ ᐅᖁᒣᓐᓂᖓᓂᒃ ᑌᒣᓕᙰᓐᓇᑎᑦᓯᒍᓐᓇᑐᑦ, ᐃᕐᕋᕕᑦᑎᓂᓗ ᖃᓄᐃᖏᑑᑎᑦᓯᓱᓂ, ᐆᒻᒪᑎᒃᑯᓗ ᐋᓐᓂᐊᑖᕐᑎᓯᑦᑌᓕᒍᑎᐅᒍᓐᓇᓱᑎᒃ ᐊᒻᒪᓗ ᐃᓚᖏᓐᓂᒃ ᐊᕐᕿᑕᐅᕐᖃᔭᖕᖏᑐᓂᒃ, ᐊᒻᒪᓗ ᐱᑕᑦᓴᖃᖕᖏᓗᐊᕐᓂᒥᒃ ᐱᔪᓐᓇᓯᑎᑦᓯᑌᓕᒍᑎᐅᒍᓐᓇᓱᓂ.

ᖃᓄᐃᓕᐅᕆᐊᖃᕐᐳᖓ ᓄᒃᑭᓴᐅᑎᖃᕐᓂᓴᐅᖁᔨᒍᒪ ᓂᕿᒃᑲᓂᒃ ᐃᒣᑦᑐᓃᓱᑦᓴᔭᕐᓂᒃ Grain Products?

  • ᐸᓂᕐᑎᓯᓯᒍᕕᑦ ᓴᓇᐅᒉᑦ ᕿᑎᕐᖃᖓ ᓴᓇᐅᒐᖃᕐᑎᓗᒍ ᑲᔫᓂᕐᓴᔭᕐᒥᒃ, ᐅᕝᕙᓘᓐᓃᑦ ᖃᑦᓯᐅᒐᕐᒥᒃ ᐅᐊᕈᑦᓯᖔᕐᓗᒍ!  ᐊᑐᕐᓂᓴᐅᓲᖑᒍᓐᓇᕆᕗᑎᑦ ᓴᓇᐅᒐᕐᒥᒃ ᑲᔪᕐᒥᒃ ᐊᒻᒪᓗ ᐅᑦᑐᕋᕐᓗᑎᑦ ᐅᓪᓛᕈᒥᑕᑦᓴᔭᕐᓂᒃ ᓲᕐᓗ ᒪᑯᓂᖓ Bran Flakes, Shreddies, Multi-grain Cheerios, Raisin Bran, ᐊᓯᖏᓐᓂᓗ.

  • ᐱᑦᑌᓕᖃᑦᑕᑐᑦᓴᐅᒐᓗᐊᕆᕗᑎᑦ ᒪᑯᓂᖓ ᐱᑕᑦᓴᑕᓕᓐᓂᒃ ᐅᓪᓛᕈᒥᑕᑦᓴᔭᕐᓂᒃ ᒪᑯᓂᖓ Froot Loops, Lucky Charms, Honeycomb, ᐊᓯᖏᓐᓂᓗ.  ᑕᒪᒃᑯᐊ ᐅᓪᓛᕈᒥᑕᑦᓴᔦᑦ ᑎᒥᒧᑦ ᐱᐅᑦᓯᐊᖏᓐᓂᓴᐅᓂᖃᕐᒪᑕ ᐱᑕᑦᓴᓕᒻᒪᕆᐅᓲᖑᓂᑯᖏᓐᓄᑦ ᓄᒃᑭᓴᐅᑎᖃᑦᓯᐊᖏᓐᓂᓴᐅᓲᖑᑦᓱᑎᓪᓗ.

 

ᐃᒻᒧᑯᓗᐃᓪᓗ ᐊᒻᒪᓗ ᐊᓯᖏᑦ

ᓂᖀᑦ ᐱᓯᒪᔪᑦ ᐃᒻᒧᑯᓗᒻᒥᑦ ᐊᓯᖏᓐᓂᓗ ᑲᔪᕈᓐᓇᑐᑦ ᑎᒥᒥᒃ ᓲᖑᔫᑎᑦᓯᓱᑎᒃ ᓴᐅᓂᖏᓐᓂᓗ ᑭᒍᑎᖏᓐᓂᓗ.

ᐃᓗᓕᑕᓕᒻᒪᕆᐅᑦᓱᑎᒃ ᓴᐅᓂᕐᒨᔭᓲᒥᒃ calcium ᐊᒻᒪᓗ Vitamin D. Calcium-ᒥᒃ ᓲᖑᔫᑎᑦᓯᓲᓂᒃ ᓴᐅᓂᕐᓂᒃ ᑭᒍᑎᓂᓪᓗ ᐊᒻᒪᓗ ᖃᓄᐃᖏᑑᑎᖏᓐᓇᓕᒫᕐᓱᒋᑦ ᑖᓐᓇᓗ vitamin D ᐃᑲᔪᕐᓯᓲᖑᑦᓱᓂ ᑕᒪᑦᓱᒪ ᓴᐅᓂᕐᒨᔭᓲᑉ ᐃᓗᐊᓅᔭᕐᓂᖏᓐᓂᒃ. ᑕᒪᒃᑯᐊ ᓂᖀᑦ ᐱᒻᒪᕆᐅᓂᖃᓲᑦ ᑭᓇᓕᒫᒃᑯᓄᑦ, ᐱᓗᐊᕐᑐᒥᒃ ᐱᐊᕋᑦᓴᓕᓐᓄᑦ ᐊᕐᓇᓄᑦ ᐊᒻᒪᓗ ᐱᐊᕋᕐᓄᑦ.

ᓇᓪᓕᖏᑦ ᓂᖀᑦ ᓴᐅᓂᕐᒧᔦᒍᓐᓇᑐᓂᒃ ᐱᑕᖃᕐᐸᑦ?

  • ᓂᕿᑐᐃᓐᓀᑦ: ᐃᖃᓗᐃᑦ ᓂᐊᖁᖏᑦ, ᐃᖃᓘᑉ ᐊᒥᕋᖓᓗ ᓴᐅᓂᖏᓪᓗ, ᑯᐊᓐᓃᑦᓗ ᐸᓂᕐᑎᑕᕐᓗ.
  • ᓂᐅᕕᕐᕕᒥᐅᔦᑦ ᓂᖀᑦ: ᐃᒻᒧᐃᑦ, ᔫᑯᑦ ᓰᓯᕐᓗ. ᐸᓂᕐᓯᒪᔪᒥᒃ ᐃᒻᒧᑯᓗᒻᒥᒃ UHT-ᒥᓪᓘᓃᑦ (ᐅᑦᑑᑎᒋᓗᒍ Grand Pre) ᐊᑭᑭᓐᓂᓴᐅᒻᒪᑕ ᑕᒪᒃᑯᓇᖕᖓᑦ ᓄᑖᓂᑦ ᐃᒻᒧᓂᑦ ᐊᒻᒪᓗ ᖃᓄᐃᖏᓯᐊᕋᓗᐊᕐᒥᓱᑎᒃ!

ᓂᐅᕕᕐᕕᒥᐅᔦᑦ ᓂᖀᑦ: ᐃᒻᒧᐃᑦ, ᔫᑯᑦ ᓰᓯᕐᓗ. ᐸᓂᕐᓯᒪᔪᒥᒃ ᐃᒻᒧᑯᓗᒻᒥᒃ UHT-ᒥᓪᓘᓃᑦ (ᐅᑦᑑᑎᒋᓗᒍ Grand Pre) ᐊᑭᑭᓐᓂᓴᐅᒻᒪᑕ ᑕᒪᒃᑯᓇᖕᖓᑦ ᓄᑖᓂᑦ ᐃᒻᒧᓂᑦ ᐊᒻᒪᓗ ᖃᓄᐃᖏᓯᐊᕋᓗᐊᕐᒥᓱᑎᒃ!

  • ᓂᕿᑐᐃᓐᓇᒥᑦ: ᐃᖃᓗᕕᓂᕐᒥᑦ.
  • ᓂᐅᕕᕐᕕᒥᐅᔭᕐᓂᑦ ᓂᕿᓂᑦ: ᐃᒻᒧᐃᑦ, ᔫᑯᑦ, ᐸᑌᑦ ᐁᑉᐸᖏᑦ.
  • ᓯᕿᓂᕐᒥᑦ!

ᐊᒥᓲᑦ ᐃᓄᐃᑦ ᐃᓱᒪᖃᓲᑦ ᑕᒪᓐᓇ ᓯᕐᓇᓂᕐᓴᔭᖅ ᐃᒻᒧᖅ, ᑳᐱᑐᕈᑎᑦᓴᔭᕐᓗ (ᐅᑦᑑᑎᒋᓗᒍ Coffee Mate) ᐊᒻᒪᓗ ᐸᑌᑦ ᐃᓕᖓᓂᖃᓲᖑᒋᐊᖏᑦ ᑖᒃᑯᓄᖓ ᐃᒻᒧᑯᓗᐃᓪᓗ ᐊᓯᖏᓐᓄᓗ ᐃᓚᐅᖃᑕᐅᓲᖑᒋᐊᖏᑦ. ᑕᒪᓐᓇ ᓱᓕᖕᖏᑐᖅ, ᐃᓗᓐᓇᑎᒃ ᐅᕐᓱᓴᔭᓕᓐᓇᐅᒪᑕ.

ᖃᐅᔨᒪᓚᐅᕐᐲᑦ? ᓂᕆᓂᐅᓕᕐᓱᓂᓂᕆᑦᓱᓂ ᓰᓯᕐᒥᒃ ᓂᕆᑐᐊᕈᓂ ᑭᒍᑎᒃᑯᑦ ᐊᐅᓂᕈᕐᑎᓯᑦᑌᓕᒍᓐᓇᑐᖅ.

 

ᓴᐅᓂᖃᑦᓯᐊᕈᓐᓇᐅᑏᑦ ᖃᓄᖅ ᐱᓕᐅᒥᑎᑕᐅᒍᓐᓇᒪᖔᑦ:

  • Yogurt, cheese, ᐃᒻᒧᖅ ᐊᒻᒪᓗ ᑎᐸᖃᕐᑎᑌᑦ ᐃᒻᒧᐃᑦ ᑕᒧᓗᒐᑦᓴᐅᓯᐊᕐᑐᐊᓗᐃᑦ!  ᑕᒪᒃᑯᓂᖓ ᐃᓚᖃᕐᑎᓯᒐᓱᐊᕐᐸᓗᑎᑦ ᖃᐅᑕᕐᒫᑦ ᑕᒧᓗᒐᓚᓐᓂᐊᓕᕈᕕᑦ.

  • ᓯᑯᓕᐊᖑᓯᒪᔪᒥᒃ ice-pop-ᒥᒃ ᐅᐊᕈᑎᖃᕐᑎᓯᒍᓐᓇᖁᑎᑦ yogurt-ᓄᑦ ᒪᑯᓂᖓ Minigo ᐅᕝᕙᓘᓐᓃᑦ Danino, ᖁᐊᕐᑎᓗᒋᑦ ᐅᓐᓄᐊᖑᓂᐊᕐᑐᒥ ᐲᕐᓗᒍ ᐃᓂᖃᕐᕕᖓᓂᑦ.  ᓴᐅᓂᖃᑦᓯᐊᕈᓐᓇᐅᑎᑕᓕᒻᒥᒃ ᓂᕆᓪᓚᕆᒌᑐᐊᕈᕕᑦ ᑕᒧᓗᒍᓐᓇᓯᕗᑎᑦ!  ᑕᒪᒃᑯᐊ Yogurt ᐴᕐᓯᒪᒦᓲᑦ ᐴᖏᓐᓃᓗᑎᒃ ᖁᐊᕐᑎᑕᐅᒍᓐᓇᒥᔪᑦ.

  • ᐅᐊᕈᑦᓯᒍᓐᓇᒥᔦᑦ ᐃᒻᒧᒥᒃ ᖃᔪᓕᐅᓕᕈᕕᑦ ᐅᕝᕙᓘᓐᓃᑦ ᐃᒻᒧᒥᒃ ᐅᐊᕈᑦᓯᑐᐃᒍᓐᓇᒥᔪᑎᑦ pudding-ᓕᐅᓕᕆᕕᑦ.

 

ᓂᕿᓂᒃ, ᐃᖃᓗᐃᑦ ᐊᒻᒪᓗ ᐊᓯᖏᑦ

ᓂᖀᑦ ᐱᓯᒪᔪᑦ ᓂᕿᓂᒃ, ᐃᖃᓗᐃᑦ ᐊᒻᒪᓗ ᐊᓯᖏᑦ ᒻᒥᒎᓕᖓᓂᖃᕐᑐᓂᑦ ᓲᖑᓯᓕᐅᒥᑎᑦᓯᓲᑦ ᓄᑭᓂᒃ ᐊᒻᒪᓗ ᐊᐅᖃᑦᓯᐊᑎᑦᓯᓲᖑᑦᓱᑎᒃ.

ᐱᑕᓕᒻᒪᕆᐅᑦᓱᑎᒃ ᒪᑯᓂᖓ Proteins, Iron ᐊᒻᒪᓗ Vitamin B12. 

Proteins ᐃᑲᔪᕐᓂᖃᓲᑦ ᑎᒥᒥᒃ ᐱᕈᕐᐸᓕᐊᔪᒥᒃ.

Iron ᐃᑲᔪᓲᑦ ᐊᐅᖃᑦᓯᐊᑎᑦᓯᒍᑕᐅᑦᓱᓂ ᐊᓂᕐᓂᖃᕐᑎᓯᑦᓱᓂ ᑎᒥᐅᑉ ᐃᓗᐊᒍᑦ. ᑕᒪᓐᓇ Iron ᐱᒻᒪᕆᐅᓂᖃᓗᐊᖑᐊᓲᖅ ᐊᕐᓇᓄᑦ ᐱᐊᕋᑦᓴᓕᓐᓄᑦ, ᓄᑕᕋᕐᓄᓗ ᐊᒻᒪᓗ ᐱᐊᕌᕈᕐᓄᑦ.

Vitamin B12 ᐃᑲᔪᓲᑦ ᓄᑭᕗᓐᓂᓗ ᐊᐅᑦᑎᓂᓪᓗ ᖃᓄᐃᖏᓯᐊᕐᑎᓯᓲᖅ.

ᓂᕿᐅᑉ ᐊᓯᖓ ᓂᕿᐅᓲᖑᕗᖅ ᐊᓯᒋᔭᐅᑦᓱᓂ ᓂᕿᓄᒃ ᐃᖃᓗᒻᒧᓘᓐᓃᑦ ᒪᑯᐊ ᒪᓐᓃᑦ ᖃᖁᐊᒉᓪᓘᓃᑦ ᐱᑕᓕᒻᒪᕆᐅᓲᖑᒐᒥᒃ proteins-ᓂᒃ ᑌᒪᑦᓭᓇᖅ ᓂᖀᓪᓗ ᐃᖃᓗᐃᓪᓗ ᓲᖑᒻᒥᒪᑕ.

ᖃᐅᔨᒪᒐᑦᓴᐅᒥᔪᑦ ᖃᓄᐃᖏᓯᐊᕐᓂᓴᐅᒍᓐᓇᑐᑦ ᒪᑯᓇᖕᖓᑦ ᓂᕿᓂᑦ, ᐃᖃᓗᓐᓂᑦ ᐊᓯᖏᓐᓂᓗ ᐊᓯᐊᒍᕐᑕᐅᒍᓐᓇᑐᑦᓴᔭᕐᓂᑦ

  • ᓂᕿᑐᐃᓐᓀᑦ, ᑎᒻᒥᐊᕕᓃᑦ ᐃᖃᓗᕕᓃᓪᓗ ᐃᓗᓐᓇᑎᒃ ᓇᓪᓕᑳᕐᑕᐅᒍᑎᒃ ᐱᐅᔪᒻᒪᕆᐅᒻᒪᑕ

  • ᓂᕿᓯᓯᒍᕕᑦ, ᓇᓪᓕᑳᕐᓗᑎᑦ ᓵᑦᑑᓂᕐᓴᓂᒃ ᐅᕐᓱᖃᖕᖏᓂᕐᓴᓂᒃ

  • ᒪᑯᐊ ᓂᖀᑦ ᓇᓪᓕᑳᕐᑕᐅᖏᓐᓂᓴᐅᓂᐊᕐᑎᓗᒋᑦ: bologna, hot dogs, salami, pepperoni, bacon ᐊᒻᒪᓗ luncheon meats ᒪᑯᐊ Klik, SPAM ᐊᒻᒪᓗ KAM.  ᑖᒃᑯᐊ ᐅᕐᓱᕆᑦᑐᓴᔭᐅᓲᖑᒻᒪᑕ ᑕᕆᐅᕆᑦᑑᓱᑎᓪᓗ.  ᓇᓪᓕᑳᕐᓂᓴᐅᔪᑦᓴᐅᕗᑎᑦ ᒪᑯᓂᖓ sliced ham, ᐸᑳᑯᐊᓐᓃᑦ ᐅᕝᕙᓘᓐᓃᑦ ᐊᕿᒡᒋᐊᓗᔦᑦ ᐊᒻᒪᓗ ᐃᖃᓗᓐᓂᒃ ᖁᒻᒧᔪᕐᒦᑐᓂᒃ.

  • ᐱᑦᑌᓕᔪᑦᓴᐅᒐᓗᐊᕐᒥᔪᑎᑦ ᓂᐊᖁᔭᕐᑕᓯᔭᐅᒪᔪᓂᒃ ᓂᕿᓂᒃ ᒪᑯᓂᖓ ᖃᓚᒍᐊᕐᑐᔭᕐᓂᒃ ᐃᖃᓗᓐᓂᒃ, ᓯᒃᑭᑕᐅᓈᕐᑎᑐᓕᐊᖑᒪᔪᕐᓂᓗ ᐃᖃᓗᓐᓂᒃ ᐊᒻᒪᓗ ᐸᑳᑯᐊᓐᓂᓂᒃ ᓴᓇᔭᐅᒪᔪᕐᓂᒃ.

 

ᖃᐅᔨᒪᓚᐅᕐᐲᑦ? ᐳᐃᔨᕕᓂᐅᑉ ᓂᕿᖓ ᐊᖏᔫᖕᖏᑐᑦᓱᓂ iron-ᑕᖃᕐᓂᖓᑕ ᐊᖏᓂᖓ ᐊᑦᔨᒋᔭᐅᓪᓗᐊᓂᖃᕐᒪᑦ 50-ᓄᑦ ᐅᓲᔭᕐᓄᑦ.

 

ᓄᒃᑭᓴᐅᑎᐅᒍᓐᓇᑐᐃᑦ ᐃᒣᓕᖓᖁᔭᐅᓂᖏᓐᓄᑦ

ᓄᑕᕋᕐᓄᑦ ᐱᐊᕋᕐᓄᓗ
ᐃᓅᓕᕐᖃᒥᕐᒥᑦ ᐱᖓᓲᔪᕐᑐᓄᑦ ᑕᕐᕿᓕᓐᓄᑦ: ᐊᒫᒪᑦᑎᑕᐅᓗᑎᒃ ᐊᒻᒪᓗ ᐃᒻᒧᑐᕐᑎᑕᐅᓗᑎᒃ
ᐱᖓᓲᔪᕐᑐᓂᒃ ᑕᕐᕿᖃᓕᕐᐸᑦ: ᓂᕿᓪᓚᕆᑦᑐᕆᐊᖕᖓᓯᓗᓂ
ᐊᑕᐅᓯᕐᒥᒃ ᐅᑭᐅᖃᓕᕐᐸᑦ
ᐱᐊᕋᑦᓴᓕᓐᓄᑦ
Iron
Vitamin D

ᓄᑕᕃᓪᓗ ᐱᐊᕃᓪᓗ

ᓄᑕᕃᑦ ᐱᕈᓯᑦᓴᐅᑎᒋᓲᑦ ᓯᕗᓪᓕᐹᖏᓐᓂ ᐊᕐᕌᒍᕐᓂ ᖃᓄᐃᖏᓯᐊᕐᑐᓂᓪᓗ ᓂᕿᖃᕆᐊᖃᕐᓱᑎᒃ ᐱᕈᕐᐸᓕᐊᑦᓯᐊᕈᑎᑦᓴᖏᓐᓄᑦ. ᐃᓅᓕᕐᓂᖓᓂᑦ ᐱᖓᓲᔪᕐᑐᓄᑦ ᑕᕐᕿᓄᑦ ᑎᑭᑦᓱᒍ, ᓄᑕᕃᑦ ᐊᒫᒪᑦᑎᑕᐅᒋᐊᓖᑦ ᐊᒻᒪᓗ vitamin D-ᒥᒃ ᑯᑐᕐᕕᐅᑎᖃᑦᑕᓗᒋᑦ. ᐱᖓᓲᔪᕐᑐᓂᒃ ᑕᕐᕿᖃᓕᑐᐊᕐᒪᑕ, ᓂᕿᓪᓚᕆᑦᑐᑐᐃᓐᓇᕆᐊᖃᓯᓲᑦ ᐊᒻᒪᓗ iron-ᖃᑦᓯᐊᑐᓂᒃ ᓂᕿᖃᕆᐊᖃᕐᓱᑎᒃ ᐅᓪᓗᑕᒫᑦ.

ᐃᓅᓕᕐᓂᒥᓂᑦ ᐱᖓᓲᔪᕐᑐᓄᑦ ᑕᕐᕿᓄᑦ, ᐱᐊᕃᑦ ᐊᒫᒪᑦᑎᑕᐅᒋᐊᓖᑦ ᐊᒻᒪᓗ vitamin D-ᒥᒃ ᑯᑐᕐᕕᐅᖃᑦᑕᓗᑎᒃ.

ᐊᒫᒪᑦᑎᑕᐅᑐᐊᕈᓂ ᐱᐊᕋᕐᓗ ᐊᓈᓇᖓᓗ ᐱᕙᓪᓕᒪᑎᑕᐅᓂᐊᕐᑐᑦ. ᐱᐊᕃᑦ ᐃᒻᒧᓴᔭᖏᑦ iron-ᑕᓖᑦ ᑭᖑᓪᓕᐅᓱᓂ ᐱᐅᓂᕐᐸᐅᖃᑕᐅᔪᖅ ᐱᔭᐅᑎᑦᓱᒍ ᐱᐊᕋᕐᒥᒃ ᐊᒫᒪᑦᑎᑕᐅᔪᖃᖕᖏᑐᐊᕐᒪᑦ.

ᐊᒫᒪᐅᑉ ᐃᒻᒧᖓ ᐱᐅᓂᕐᐸᐅᔪᖅ ᐱᐊᕋᕐᓄᑦ ᐅᑯᐊ ᐱᓪᓗᒋᑦ:

  • ᓄᒃᑭᓴᐅᑎᖃᕐᒪᑕ ᐋᓐᓂᕆᔫᑉ ᐱᐊᕋᖓᓄᑦ ᑭᖕᖑᒪᒋᔭᐅᔪᓂᒃ;
  • ᖁᐱᕐᕈᑯᓗᖃᕐᓱᓂ ᐹᓐᓂᒍᓐᓇᑐᓂᒃ ᖁᐱᕐᕆᓇᕐᑐᓂᒃ;
  • ᓴᐳᑦᔨᓯᒪᓲᖑᑦᓱᓂ ᓄᕙᓕᕐᓇᑐᓂᑦ;
  • ᐃᑲᔪᕐᓂᖃᕐᓱᓂ ᐅᖁᒣᓪᓕᕙᓪᓕᐊᓯᐊᕐᓂᖓᓂᒃ;
  • ᐃᑲᔪᕐᓂᖃᓲᖑᑦᓱᓂ ᖃᕆᑕᐅᑉ ᐱᕙᓪᓕᐊᓂᖓᓂᒃ.

ᐊᒫᒪᑦᑎᓯᓂᖅ ᐱᐅᓂᕐᐸᐅᔪᖅ ᐊᓈᓇᒋᔭᐅᔪᓄᑦ ᒪᑯᓄᖓ:

  • ᐃᑲᔪᕐᓯᓲᖅ ᐊᓈᓇᒋᔭᐅᔪᒥᒃ ᐃᓚᖃᕐᐸᓕᐊᑎᓗᒍ ᓄᑕᕋᕐᒥᒃ;
  • ᐊᑯᓃᖏᓂᕐᓴᐅᑎᑦᓯᓱᓂ ᑮᓇᐅᔭᕐᑐᖏᓐᓂᓴᐅᑎᑦᓯᓱᓂᓗ;
  • ᓴᐳᑦᔨᓲᖑᑦᓱᓂ ᐊᒫᒪᒃᑯᑦ ᐊᕐᕿᑕᐅᕐᖃᔭᖕᖏᑐᒥᒃ ᐋᓐᓂᐊᑖᕐᑌᓕᓂᕐᒧᑦ ᓲᖑᓯᓕᐅᒥᑎᑦᓯᓱᓂᓗ ᓴᐅᓂᖏᓐᓂᒃ;
  • ᐃᑲᔪᓲᖅ ᐃᓚᖏᓐᓂᒃ ᐊᓈᓇᒋᔭᐅᔪᕐᓂᒃ ᓴᓗᓴᓕᑐᐊᕐᒪᑕ ᐅᖁᒣᓪᓕᕈᑎᕕᓂᕐᒥᓂᒃ ᐱᐊᕋᑦᓴᖃᕐᓱᓂ.

ᓄᑕᕋᕐᒥᒃ ᐊᒫᒪᑦᑎᑕᐅᔪᖃᖕᖏᐸᑦ ᐅᕝᕙᓘᓐᓃᑦ ᐊᒫᒪᑦᑎᑕᐅᑐᐃᓐᓇᑐᖃᖕᖏᐸᑦ, ᐱᒻᒪᕆᐅᓂᖃᕐᐳᑦ ᓇᓪᓕᑳᕐᑕᐅᔪᖃᕆᐊᖃᕐᓂᖓᓄᑦ ᐱᐊᕋᕐᓯᐅᑎᒥᒃ ᐃᒻᒧᑯᓗᒻᒥᒃ iron-ᑕᓕᒻᒥᒃ ᓄᑕᕋᕐᒧᑦ ᑭᖕᖒᒪᒋᔭᕐᒥᒃ. Iron-ᖃᖕᖏᓂᕐᓴᒥᒃ ᐃᒻᒧᑐᕐᑎᓯᖔᕈᓂ ᐃᑲᔪᕐᓯᓲᖑᖏᑐᖅ ᐱᐊᕋᐅᑉ ᐃᑎᑦᑕᕈᓐᓇᓂᖓᓂᒃ. ᓄᑕᕋᕐᒥᒃ ᐃᑎᑦᑕᑐᖃᓕᕐᐸᑦ ᐋᓐᓂᐊᓯᐅᕐᑎᒥᒃ ᐅᖄᖃᑎᖃᕆᐊᖃᕐᐳᑎᑦ.

ᐱᐅᓂᕐᓴᐅᕗᖅ ᐅᑕᕐᕿᕈᓂ ᑖᓐᓇ ᓄᑕᕋᖅ ᐅᑭᐅᕐᑖᖏᓐᓂᓕᒫᖓᓂ ᑲᐅ ᐃᒻᒧᓴᔭᖓᓂᒃ ᐱᑎᓚᐅᕐᓇᒍ.

ᐱᖓᓲᔪᕐᑐᓂᒃ ᑕᕐᕿᖃᓕᑐᐊᕐᐸᑦ, ᓄᑕᕃᑦ ᓂᕿᓪᓚᕆᓐᓂᒃ ᓂᕆᒍᓐᓇᓯᓲᑦ ᓂᕆᖃᑦᑕᕆᐊᖃᕐᓱᑎᓪᓗ iron-ᑕᓕᓐᓂᒃ ᓂᕿᓂᒃ ᐅᓪᓗᑕᒫᑦ.

ᓄᑕᕃᑦ ᑎᒥᖏᑦ ᓂᕿᓪᓚᕆᓐᓂᒃ ᐱᒍᓐᓇᓯᓲᑦ ᐱᖓᓲᔪᕐᑐᒐᓚᓐᓂᒃ ᑕᕐᕿᖃᓕᑐᐊᕋᒥᒃ ᒪᑯᐊ ᐱᓪᓗᒋᑦ:

  • ᑕᒧᐊᒍᓐᓇᓯᒐᒥᒃ ᐄᓯᒍᓐᓇᓯᑐᐊᕋᒥᓗ ᓂᕿᓪᓚᕆᓐᓂᒃ;
  • ᐃᕐᕋᕕᖏᑦ ᑲᒪᒍᓐᓇᓯᓲᑦ ᓂᕿᓪᓚᕆᓐᓂᒃ;
  • ᓂᐊᖁᕐᒥᓂᒃ ᒪᑭᑕᑎᑦᓯᒍᓐᓇᓕᑐᐊᕋᒥᒃ ᐊᒻᒪᓗ ᐱᒍᒣᓯᑦᓱᑎᒃ ᐊᕿᐊᑦᑐᑐᐊᕋᒥᒃ;
  • ᐱᕙᓪᓕᐊᑎᑦᓯᖏᓐᓂᓴᐅᒍᓐᓇᓯᒐᒥᒃ ᓂᕿᒧᑦ ᐃᓱᐃᓪᓕᑎᑕᐅᒍᓐᓇᓂᕐᒥᒃ.

ᐅᓪᓗᑕᒫᑦ, ᓄᑕᕃᑦ ᐊᒫᒪᑦᑎᑕᐅᒋᐊᖃᓲᑦ ᐃᒻᒧᑯᓗᒻᒥᓘᓐᓃᑦ iron-ᑕᓕᒻᒥᒃ, vitamin D ᑯᑐᕐᕕᐅᖃᑦᑕᓗᓂᓗ ᐊᒻᒪᓗ iron-ᑕᓕᓐᓂᒃ ᓂᕿᓂᒃ.

Iron-ᑕᓖᑦ ᓂᖀᑦ ᒪᑯᓂᖓ ᐃᓚᖃᕈᓐᓇᑐᑦ:

  • ᓂᕿᑐᐃᓐᓇᓂᒃ: ᐳᐃᔨᕕᓃᑦ, ᑐᑦᑐᕕᓃᑦ, ᐊᒻᒨᒪᔪᐃᑦ, ᐅᕕᓗᐃᑦ;
  • ᓂᐅᕕᕐᕕᒥᒃ ᓂᐅᕕᕐᑕᐅᒪᔪᑦ ᓂᖀᑦ: ᑐᑦᑐᓴᔦᑦ, ᑰᑯᓯᑦᓴᔦᑦ, ᐸᑳᑯᐊᓐᓃᑦ;
  • ᐱᐊᕃᑦ ᐅᓪᓛᕈᒥᑕᑦᓴᔭᖏᑦ.

ᓂᕆᔪᖃᑐᐊᕋᒥ ᓂᕿᒥᒃ Vitamin C-ᑕᓕᒻᒥᒃ iron-ᑕᓕᓐᓂᒃ ᓂᕿᓂᒃ iron-ᒥᒃ ᐊᐅᑦᑎᓯᑦᓯᐊᕈᓐᓇᑐᖅ!

Vitamin C ᐱᑕᖃᓗᐊᖑᐊᓲᖅ ᐱᕈᕐᑐᔭᕐᓂᓗ ᓰᕐᓇᑐᓂᓪᓗ.

  • ᐱᕈᕐᑐᔦᑦ: sweet peppers, broccoli, ᐸᑏᑕᓰᑦ, ᑐᒦᑐᐃᑦ, ᐊᓯᖏᓪᓗ
  • ᓰᕐᓇᑐᐃᑦ: ᐸᐅᕐᙰᑦ, ᐸᑦᑕᐅᔦᑦ ᐊᒻᒪᓗ 100% ᐸᑦᑕᐅᔭᐅᑉ ᐃᒥᕋᖓᓂᒃ, kiwi, ᐊᓯᖏᓪᓗ.

ᐅᑭᐅᖃᓕᑐᐊᕋᒥᒃ, ᐱᐊᕋᖅ ᐱᒍᓐᓇᓯᓲᖅ ᑲᐅ ᐃᒻᒧᑯᓗᑦᓴᔭᖓᓂᒃ (ᐳᕐᑐᓂᓕᒻᒥᒃ 3.25%).

  • ᐃᒣᓕᖓᖁᔭᐅᔪᖅ 24 ounces-ᓂᒃ ᐊᖏᓂᓕᒻᒧᑦ ᑎᑭᑦᑐᒥᒃ ᐃᒻᒧᑯᓗᑦᑐᕆᐊᓕᒃ ᐅᓪᓗᑕᒫᑦ.
  • ᐃᒻᒧᑯᓗᑦᑐᓗᐊᑐᐊᕋᒥ iron-ᒥᒃ ᐊᐅᑦᑎᓯᖕᖏᓂᕐᓴᐅᓯᓲᑦ ᐃᓇᖐᖓᕐᓱᓂᓗ ᓂᕿᑦᓯᐊᓂᒃ ᐊᕿᕈᖓᓃᓕᕐᑐᓂᒃ.

ᐅᑭᐅᖃᓕᑐᐊᕐᒪᑕ,ᐱᐊᕃᑦ ᓂᕆᖃᑕᐅᒍᓐᓇᓯᓲᑦ ᐃᓚᓕᒫᒥᓄᑦ. ᑖᓐᓇ ᓂᕆᑎᑕᐅᒍᓐᓇᑐᖅ ᐅᑯᓇᖕᖓᑦ ᓄᓇᕕᒻᒥ ᓂᕿᓄᑦ ᑐᑭᒧᐊᒍᑏᑦ. ᐃᓗᐊᓃᑦᑐᓂᒃ ᓯᑕᒪᐅᓕᖓᔪᓂᑦ. ᐊᒫᒪᑦᑎᑕᐅᖏᓐᓇᖁᔭᐅᒐᓗᐊᖅ ᐱᐊᕋᕐᓗ ᐊᓈᓇᖓᓗ ᖁᒪᖏᓐᓇᑐᐊᕐᐸᑎᒃ.

ᐱᐊᕋᖅ ᓯᑕᒪᓂᒃ ᐅᑭᐅᕐᑖᓚᐅᕐᑎᓇᒍ, ᐃᑉᐱᒋᑦᓯᐊᕆᐊᓕᒃ ᒪᑯᐊ ᓂᖀᑦ ᑐᐱᒍᑎᐅᑦᑌᓕᒋᐊᖃᕐᒪᑕ:

  • ᐅᓲᔦᑦ;
  • ᐸᐅᕐᙰᑦ grapes;
  • popcorn;
  • nuts ᐊᒻᒪᓗ seeds;
  • ᓱᐃᓰᑏᑦ
  • ᐃᒐᒻᒣᑐᐃᓪᓗ ᓯᑎᔪᐃᓪᓗ ᐱᕈᕐᑐᔦᑦ;
  • ᐸᑏᑕᓰᑦ/ᖃᕐᖁᓛᑦ
  • ᐃᖃᓗᐃᑦ ᓴᐅᓂᓖᑦ.

ᓂᕿᑐᐃᓐᓀᓗ ᖃᓄᐃᖏᓯᐊᕐᑐᐃᓗ ᓂᐅᕕᕐᕕᒥᐅᔦᑦ ᓂᖀᑦ ᑕᒪᖏᑦ ᖃᓄᐃᖏᓯᐊᕐᑑᓱᑎᒃ ᓂᕿᒋᔭᐅᒍᓐᓇᓲᑦ ᐱᐊᕌᕈᕐᓄᑦ.

ᐱᐊᕋᑦᓴᓕᓐᓄᑦ

ᖃᓄᐃᖏᓯᐊᕐᑐᓂᒃ ᓂᕆᖃᑦᑕᕆᐊᒥᒃ ᐱᐊᕋᑦᓴᓕᒃ ᐱᕙᓪᓕᑎᑦᓯᓯᒪᓂᐊᕐᑐᖅ ᑕᒪᖏᓐᓂᒃ ᐱᐊᕋᕐᒥᓗ ᐊᓈᓇᖓᓂᓗ.

ᖃᓄᐃᖏᓯᐊᕐᑐᒥᒃ ᐃᓅᓯᖃᑦᓯᐊᕋᓱᐊᕆᐊᖅ ᐱᒻᒪᕆᐅᓂᖃᕐᐳᖅ ᐱᐊᕋᖅ ᐱᕈᕐᐸᓕᐊᓕᕐᑎᓗᒍ ᐃᑲᔪᕐᓱᓂᓗ ᐊᓈᓇᒋᔭᐅᔪᒥᒃ ᓄᑭᖃᓂᕐᓴᐅᒍᑎᐅᑦᓱᑎᒃ.

ᐱᐊᕋᑦᓴᖃᓕᕈᓂ ᐃᒣᓕᖓᖁᔭᐅᕗᖅ:

  • ᓂᕆᖃᑦᑕᓗᓂ ᐊᑦᔨᒋᖏᑐᓂᒃ ᓂᕿᓂᒃ ᑖᒃᑯᓇᖕᖓᑦ ᓯᑕᒪᓂᑦ ᐃᒻᒥᒎᓇᕐᑎᑎᑕᐅᔪᕐᓂᑦ ᐅᑯᓇᓂ ᓄᓇᕕᒻᒥ ᓂᕿᓄᑦ ᑐᑭᒧᐊᒍᑎᖏᓐᓂ::
  • ᓂᕿᑐᐃᓐᓇᑐᕐᓂᖅ; ᐊᒥᓱᒻᒪᕆᓐᓂᒃ ᓄᒃᑭᓴᐅᑎᓖᑦ ᒪᑯᓂᖓ iron ᐊᒻᒪᓗ vitamin D. ᓂᕿᑐᐃᓐᓀᑦ ᖃᓄᐃᖏᓯᐊᕐᑑᓱᑎᒃ ᓂᕿᒋᔭᐅᒍᓐᓇᑐᑦ ᐱᐊᕋᑦᓴᓕᒻᒧᑦ. ᕿᓚᓗᒐᕕᓂᐅᑉ ᓂᕿᖓ ᑖᓐᓇᑐᐊᖑᑦᓱᓂ ᓂᕆᔭᐅᓪᓗᐊᑌᓕᔪᑦᓴᐅᕗᖅ ᐱᐊᕋᑦᓴᓕᓐᓄᑦ ᐊᕐᓇᓄᑦ ᐊᒻᒪᓗ ᐊᕐᓇᓄᑦ ᕿᑐᕐᖏᐅᕈᓐᓇᖏᓐᓇᑐᓄᑦ ᑭᑭᐊᑦᓴᔭᕐᑕᖃᓲᖑᒻᒪᑕ. ᐊᓯᓕᒫᖏᓐᓄᑦ ᐃᓄᓐᓄᑦ ᕿᓚᓗᒐᕕᓂᖅ ᐊᑦᑕᓇᕐᑐᕆᔭᐅᖏᑐᖅ ᓂᕆᓗᒍ.
    ᖃᐅᔨᒪᔭᐅᒋᐊᓕᒃ ᕿᓚᓗᒐᐅᑉ ᒪᑦᑕᖓ ᑭᑭᐊᑦᓴᔭᕐᑕᖃᓗᐊᓲᖑᖏᒪᑦ ᑕᑕᑦᓱᓂᓗ ᓄᒃᑭᓴᐅᑎᑦᓯᐊᖑᒍᓐᓇᑐᓂᒃ
  • ᐃᒥᑐᐃᓐᓇᑐᑦᓯᐊᖃᑦᑕᓗᓂ.
  • ᐃᒐᑦᓯᐊᖃᑦᑕᕆᐊᓖᑦ ᓂᐅᕕᕐᕕᒥᐅᔦᑦ ᓂᖀᑦ, ᒪᓐᓃᓗ ᑕᕆᐅᕐᒥᐅᑕᑦᓴᔦᓪᓗ. ᐃᒐᒪᖕᖏᑐᐃᑦ ᐁᐸᔪᐃᓪᓘᓃᑦ ᓂᖀᑦ, ᒪᓐᓃᑦ ᑕᕆᐅᕐᒥᐅᑌᓪᓘᓃᑦ ᖁᐱᕐᕆᓇᕐᑐᖃᑐᐃᓐᓇᕆᐊᖃᓲᖑᒻᒪᑕ ᓱᒃᑯᐃᒍᓐᓇᑐᓂᒃ ᐱᐊᕋᑦᓴᕆᔭᐅᖏᓐᓇᑐᓂᒃ.
  • ᐃᒻᒥᐊᓗᑦᑌᓕᒪᒋᐊᓕᒃ.
  • ᑳᐱᑐᓪᓗᐊᑌᓕᒋᐊᓕᒃ (ᐃᓗᓕᑕᖓ ᐅᑯᓇᓃᓲᖑᒻᒪᑦ ᑳᐱᒥ, ᑏᒥ, ᐃᒥᕋᕐᒥ, ᐊᐅᑯᓗᒻᒥ ᐊᒻᒪᓗ ᓄᑭᖃᕐᓇᑐᓂᒃ ᐃᒥᕋᕐᓂᒃ).
  • ᓱᓇᓱᐊᖃᑦᑕᓗᓂ ᐊᓕᐊᒋᔭᒥᓂᒃ.

ᓄᒃᑭᓴᐅᑎᓄᑦ ᑐᑭᓯᒋᐊᕈᒪᔪᖃᕐᐸᑦ ᐱᐊᕋᑦᓴᓕᓐᓄᑦ ᐅᕙᖕᖓᑦ ᕆᐊᓕᒃ:

ᐱᕈᕐᓭᓂᕐᒧᑦ ᖃᓄᐃᖏᓯᐊᕐᑐᓂᒃ ᐱᐊᕋᕐᓂᒃ   (ᖃᓪᓗᓈᑎᑐᑦ ᑭᓯᐊᓂ)

Iron

Iron ᐊᑐᕐᓂᖃᓪᓚᕆᑦᑐᖅ ᖃᓄᐃᖏᓯᐊᕐᓂᓚᕆᒻᒧᑦ; ᐊᓂᕐᓂᖃᕐᑎᓯᓲᖑᒐᒥᒃ ᑎᒥᒥᒃ, ᐹᓐᓂᒍᓐᓇᓱᓂᓗ ᐃᒻᒪᓂᕐᒥᒃ ᐊᒻᒪᓗ ᖃᕆᑕᕐᒧᑦ ᐱᔭᐅᓪᓚᕆᒋᐊᖃᕐᓱᓂ.

Iron-ᖃᑦᓯᐊᕈᓐᓀᑐᐊᕋᒥ ᐃᓱᐃᓪᓕᐅᒍᑎᖃᓯᓲᖅ ᓄᑭᖃᑦᓯᐊᕈᓐᓀᓱᓂ, ᕿᓄᖓᖕᖑᓱᓯᑦᓱᓂ, ᑎᒥᒃᑯᑦ ᐃᒻᒪᖃᑦᑕᓗᓂ, ᑲᖏᑦᓴᓯᐊᕐᖃᔦᕐᓱᓂ, ᐃᓕᑦᓯᓯᐊᕐᖃᔦᕐᓱᓂ ᐊᒻᒪᓗ ᐱᕈᕐᓂᑯᑦ ᓱᒃᑫᑑᑦᓱᓂ.

ᐱᖓᓲᔪᕐᑐᓂᒃ ᑕᕐᕿᖃᓕᑐᐊᕋᒥ, ᐱᐊᕃᑦ ᓂᕿᓪᓚᕆᒻᒥᒃ ᓂᕆᒍᓐᓇᓯᑐᐊᕐᒪᑦ, ᐱᑎᑕᐅᑦᓯᐊᕆᐊᓕᒃ iron-ᑕᓕᓐᓂᒃ ᓂᕿᓂᒃ ᐅᓪᓗᑕᒫᑦ.

Iron-ᑕᓖᑦ ᓂᖀᑦ:

  • ᓂᕿᑐᐃᓐᓀᑦ: ᐳᐃᔨᕕᓂᖅ, ᑐᑦᑐᕕᓂᖅ, ᐊᒻᒨᒪᔪᐃᑦ, ᐅᕕᓗᐃᑦ;
  • ᓂᐅᕕᕐᕕᒥᐅᔦᑦ ᓂᖀᑦ: ᑐᑦᑐᕙᔭᖅ, ᑰᒃᑯᓰᑦ, ᐸᑳᑯᐊᓐᓃᑦ, ᖁᒻᒧᔪᕐᒦᑐᑦ beans, ᓂᐊᖁᔦᑦ ᐊᓪᓛᕈᒥᑕᑦᓴᔦᓪᓗ, ᐱᕈᕐᑐᔦᓪᓗ ᓄᓇᐅᔭᐅᑦᓱᑎᒃ (ᑯᐊᓐᓃᑦ, spinach);
  • ᐱᐊᕃᑦ ᐅᓪᓛᕈᒥᑕᑦᓴᔭᖏᑦ.

ᓂᕆᑦᓱᓂ ᓂᕿᒥᒃ Vitamin C-ᑕᓕᒻᒥᒃ iron-ᖃᑦᓯᐊᑐᒥᒃ ᓂᕿᖏᓐᓂ iron-ᒥᒃ ᐊᐅᑦᑎᓯᒍᓐᓇᓂᕐᓴᖅ!

  • Vitamin C ᓇᓂᔭᐅᓗᐊᖑᐊᓲᖅ ᐱᕈᕐᑐᔭᓃᑦᑎᓗᒋᑦ ᓰᕐᓇᑐᓃᑦᑎᓗᒋᓪᓗ.
  • ᐱᕈᕐᑐᔦᑦ: sweet peppers, broccoli, ᐸᑏᑕᓰᑦ, ᑐᒦᑐᐃᑦ, ᐊᓯᖏᓪᓗ.
  • ᓰᕐᓇᑐᐃᑦ: ᐸᐅᕐᙰᑦ, ᐸᑦᑕᐅᔦᑦ ᐊᒻᒪᓗ 100% ᐸᑦᑕᐅᔭᐅᑉ ᐃᑦᔨᖓᑕ ᐃᒥᕋᖓ, kiwi, ᐊᓯᖏᓪᓗ

Iron-ᓕᓐᓂᒃ ᓂᕿᓂᒃ ᐱᔭᐅᔪᖃᓪᓚᕆᒋᐊᓕᒃ ᑭᓇᓕᒫᒃᑯᓄᑦ: ᓄᑕᕋᕐᓄᑦ ᐱᐊᕋᕐᓄᑦ ᐃᓄᒻᒪᕆᓐᓄᑦ, ᐱᐊᕋᑦᓴᓕᓐᓄᑦ ᐊᕐᓇᓄᑦ ᐊᒻᒪᓗ ᐃᓄᑐᖃᕐᓄᑦ!

ᐃᕝᕕᓘᓐᓃᑦ ᐱᐊᕃᓪᓘᓃᑦ iron-ᑐᖕᖏᓗᐊᕐᑐᕆᑦᓯᓕᕈᕕᑦ, ᐋᓐᓂᐊᓯᐅᕐᑎᒥᒃ ᑕᑯᒋᐊᖃᕐᐳᑎᑦ.

Vitamin D

Vitamin D ᐱᒻᒪᕆᐅᓂᓕᒃ ᓲᖑᔪᓕᐅᕈᑎᐅᓲᖑᒻᒪᑦ ᓴᐅᓂᕐᓂᒃ, ᓄᑭᓂᓪᓗ ᑭᒍᑎᓂᓪᓗ. Vitamin D ᓴᐳᑦᔨᒍᓐᓇᒥᔪᖅ ᑕᒪᒃᑯᓇᖕᖓᑦ ᓄᕙᒻᒥᑦ, ᖃᓂᒪᓂᕐᒥᑦ ᐳᕙᓪᓗᓂᕐᒥᓗ.

ᓄᑕᕃᓪᓗ ᐊᒻᒪᓗ ᒥᑭᔪᖕᖑᐊᑦ ᐱᐊᕃᑦ Vitamin D-ᑐᖕᖏᓗᐊᑐᐊᕋᒥᒃ, ᐋᓐᓂᐊᑖᕈᓐᓇᑐᑦ rickets-ᒥᒃ. ᑕᒪᓐᓇ rickets ᐊᓐᓂᐊᓇᕐᑑᓱᓂ ᐊᓐᓂᐊᖑᓲᖑᕗᖅ ᓴᖕᖏᓕᑎᕆᓲᖑᑦᓱᓂ ᓴᐅᓂᕐᓂᒃ ᓴᖑᖓᓯᓂᐊᓕᕐᒪᑕ ᑕᒐ.

Vitamin D ᐊᐅᑦᑎᑕᐅᓲᑦ ᓂᕿᓂᑦ ᐊᒻᒪᓗ ᐱᔭᐅᒋᐊᓪᓚᕈᓐᓇᑐᓂᑦ ᐊᒻᒪᓗ ᑎᒥᒧᑦ ᓄᐃᑕᐅᓲᖑᑦᓱᓂ ᓯᕿᓐᓂᑕᐅᒪᓕᑐᐊᕋᒥ.

ᐅᕕᓂᒃ vitamin D-ᓕᐅᓲᖅ ᓯᕿᓐᓂᑕᐅᓕᑐᐊᕋᒥ. ᑭᓯᐊᓂ ᓄᓇᕕᒻᒥ ᓯᕿᓐᓂᑕᐅᒻᒪᕆᓲᖑᖏᒪᑕ ᓯᑕᒪᐅᔪᖕᖏᒐᕐᑐᓂᒃ ᑕᕐᕿᓂᒃ ᐊᕐᕌᒍᒥ (ᐅᑦᑑᐱᕆᒥᑦ ᐁᕆᓕᒧᑦ) ᓄᐃᑎᕆᒍᑎᑦᓴᒧᑦ vitamin D-ᒥᒃ.

ᐃᓚᖏᑦ ᓂᖀᑦ Vitamin D-ᖃᓲᑦ. ᓂᕆᑦᓯᐊᖃᑦᑕᖁᔨᓇᕐᑐᖅ ᓂᕿᓂᒃ vitamin D-ᑕᓕᓐᓂᒃ ᖃᐅᑕᒫᑦ:

ᓂᕿᑐᐃᓐᓇᓂᒃ:

  • ᐃᖃᓗᐃᑦ (ᐃᓯᐅᕋᓕᑦᑖᑦ, ᑲᕕᓯᓖᑦ, ᐃᖃᓗᑉᐲᑦ, ᐊᓯᖏᓪᓗ)
  • ᓱᕓᑦ
  • ᑕᕆᐅᕐᒥᐅᑌᑦ ᐆᒪᔪᐃᑦ (ᕿᓚᓗᒐᖅ, ᓇᑦᓯᒃ)
  • ᒪᑦᑕᖅ
  • ᑎᒻᒥᐊᑦ ᒪᓐᓂᖏᑦ

ᓂᐅᕕᕐᕕᒥᐅᔦᑦ ᓂᕿᖏᓐᓄᑦ

  • ᐃᒻᒧᑯᓗᒃ ᐊᐅᑯᓗᑦᑕᓕᓪᓗ ᐃᒻᒧᓕᐅᕈᑎᒃ
  • ᒪᓐᓃᑦ
  • ᖁᒻᒧᔪᕐᒦᑐᒥᒃ ᐃᖃᓗᒻᒥᒃ (ᓵᒪᕕᓂᕐᓂᒃ, ᑑᓇᕕᓂᕐᓂᒃ, ᐃᖃᓗᐊᕈᕐᓂᒃ)
  • ᐃᓚᖏᓐᓂᒃ yogurt-ᓂᒃ
  • ᐸᑕᐅᑉ ᐁᑉᐸᖓᓂᒃ
ᓄᒃᑭᓴᐅᑎᖃᑦᓯᐊᕈᓐᓇᑐᑦ Vitamin D-ᒥᒃ:

Sunshine

ᐃᖃᓗᐃᑦ

ᐃᒻᒧᐃᑦ

ᐃᕝᕕᓘᓐᓃᑦ ᐱᐊᕃᓪᓘᓃᑦ ᓂᕆᖃᑦᑕᑕᖏᑦ vitamin D-ᖃᖕᖏᓗᐊᕐᑐᕆᓂᐊᕈᕕᒃᑭᑦ ᐅᓪᓗᑕᒫᑦ, ᑕᑯᒋᐊᖃᕐᐳᑎᑦ ᐊᓐᓂᐊᓯᐅᕐᑎᒥᒃ.

ᐃᓚᖓᒍᑦ, Vitamin D-ᑐᕐᑕᐅᒋᐊᓪᓚᕈᓐᓇᑐᑦ ᑭᖕᖒᒪᓇᕐᓯᓲᖑᒻᒥᔪᑦ:

  • ᓄᑕᕃᑦ ᐊᒻᒫᒪᑦᑎᑕᐅᔪᑦ
  • ᐃᓄᐃᑦ 50 ᐅᖓᑖᓄᑦ ᐅᑭᐅᓖᑦ

ᑕᑯᓂᐊᕆᐊᖃᕐᐳᑎᑦ ᐊᓐᓂᐊᓯᐅᕐᑎᒥᒃ

ᓄᒃᑭᓴᐅᑎᓄᑦ ᓴᓇᕐᕈᑏᑦ ᐊᒻᒪᓗ ᑐᑭᓯᒪᐅᑎᑦᓴᖏᑦ

ᓴᓇᕐᕈᑏᑦ

ᓄᓇᕕᒻᒥ ᓂᕿᓄᑦ ᑐᑭᒧᐊᒍᑏᑦ

ᓄᓇᕕᒻᒥ ᓂᕿᓄᑦ ᑐᑭᒧᐊᒍᑏᑦ - ᐯᕆᑦᓯᔫᑉ ᒪᓕᒐᖏᑦ

ᓂᐅᕕᕐᕕᐅᑉ ᐃᓗᐊᓂ ᓄᒃᑭᓴᐅᑎᐅᒍᓐᓇᑐᓂᒃ ᑫᓪᓗᑐᐃᓂᖃᕐᓗᑎᒃ

ᖁᓕᕈᐊᒦᑦᑐᓂᒃ ᐅᖄᔩᑦ

ᑐᑭᓯᒪᐅᑎᑦᓴᖏᑦ

ᖃᓄᐃᖏᓯᐊᕐᑐᑦ ᑕᒪᓗᒉᑦ

ᐃᓚᒌᓄᑦ ᓂᕆᔭᐅᓚᖓᔪᓄᑦ

ᓰᕐᓇᑑᑉ ᐃᒥᕋᖓᓂᒃ ᓂᕿᒧᓪᓗ ᐃᒥᕋᕐᒥᒃ

Iron ᐊᒻᒪᓗ calcium

Iron

kbCs2 iEQs3Xoxiz

True and false

ᓄᒃᑭᓴᕐᓇᑐᓄᑦ ᐱᐅᓯᕆᔭᐅᓲᑦ - ᓱᓕᔪᑦ ᓱᓕᖕᖏᑐᐃᓪᓘᓃᑦ

ᐃᒐᐅᓰᑦ

ᐅᑯᐊ ᐱᔭᕆᐊᑭᑦᑑᓱᑎᒃ, ᑎᐸᖃᑦᓯᐊᓱᑎᓪᓗ ᖃᓄᐃᖏᓯᐊᕐᑑᓱᑎᓪᓗ ᐃᒐᔭᐅᓯᒍᓐᓇᑐᑦ.

ᓂᕿᓕᐅᕈᓰᑦ ᐱᐊᕋᕐᓄᓗ ᐊᒻᒪᓗ ᐃᓚᒌᓕᒫᓄᑦ ᓴᓇᔭᐅᒍᓐᓇᑐᑦ

Berry crisp

Berry muffin

Butternut squash soup

ᓰᕐᓇᑐᐃᑦ ᐅᐊᕈᑎᒋᑦᓱᑎᒃ

ᓰᕐᓇᑐᐃᑦ ᓰᓯᕐᓗ kebab

ᐊᖏᕐᕋᒥ ᓴᓇᒐᖅ ᒥᓱᒐᖅ

ᐲᑦᓴ ᐊᒻᒪᓗ ᐃᖃᓗᑉᐱᖅ

Smoothie

Parfait

ᐸᓈᓇ ᓂᐊᖂᔭᑲᓪᓓᑦ

ᑭᒻᒥᓇᐅᔦᑦ ᓯᒃᑭᑕᐅᓕᓯᒪᔪᑦ

ᐃᒐᒍᑏᑦ ᕿᒥᕐᕈᐊᖏᑦ

ᓄᓇᕕᒻᒥᐅᑦ ᐃᒐᒍᑎᖏᑦ

ᓯᓚᑖᓄᑦ ᐱᑐᕝᕕᐅᒍᓐᓇᑐᑦ

ᓄᓇᕕᒻᒥ ᐃᓗᓯᓕᕆᔩᑦ ᑲᑎᒪᔨᖏᑦᑕ ᓴᐳᒻᒥᒍᑎᖏᑦ ᖃᓄᐃᖏᓯᐊᕐᑐᒥᒃ ᓂᕆᒍᓯᖃᕐᑎᓯᒐᓱᐊᕐᓂᒧᑦ

ᐱᓇᓱᐊᖃᑎᒋᑦᓯᐊᓱᒋᑦ ᓄᓇᓖᓪᓗ ᓄᓇᓕᓕᒫᓪᓗ ᑎᒥᖁᑎᖏᑦ, ᑖᒃᑯᐊ ᐃᓗᓯᓕᕆᔨᒃᑯᑦ ᓴᐳᒻᒥᓂᖃᓲᑦ ᐊᑦᔨᒋᖏᑐᓂᒃ ᓄᓇᓕᓐᓄᐊᖓᔪᓂᒃ ᓄᓇᓕᓕᒫᓄᐊᖓᔪᓄᓪᓗ ᓱᓇᓱᐊᕐᑕᐅᔪᖃᓕᑐᐊᕐᒪᑦ ᑫᓪᓗᑐᐃᒍᑎᒧᑦ ᖃᓄᐃᖏᓯᐊᕐᑐᒥᒃ ᓂᕆᓂᖃᕐᓂᒥᒃ, ᐃᓚᖃᕐᑐᓂᒃ ᒪᑯᓂᖓ:

  • ᓄᓇᓕᓐᓂ ᐃᒐᕕᖃᕐᑎᓯᓂᕐᒥᒃ ᐃᒐᓂᖃᕐᑎᓯᓂᕐᒥᓗ;
  • ᓂᐅᕕᕐᕕᑎᒍᑦ ᓄᒃᑭᓴᐅᑎᓂᒃ ᑫᓪᓗᑐᐃᓂᕐᓄᑦ;
  • ᓄᒃᑭᓴᐅᑎᐅᒍᓐᓇᑐᓄᑦ ᐃᓕᓐᓂᐊᑎᑦᓯᓱᑎᒃ ᐃᓕᓐᓂᐊᕕᓐᓂᒃ ᐯᕆᑦᓯᕕᓐᓂᓗ ᓄᓇᓕᓐᓂᓘᓐᓂᑦ;
  • ᑫᓪᓗᑐᕐᑕᐅᔪᖃᕐᓱᓂ ᐅᓂᒃᑳᑕᐅᔪᖃᕐᓱᓂᓘᓐᓃᑦ ᓂᕿᑐᐃᓐᓀᑦ ᖃᐅᔨᒪᔭᐅᒍᓯᖏᓐᓄᑦ;
  • ᓂᒃᑭᓴᐅᑎᓕᕆᓂᕐᒧᑦ ᑕᕐᕿᖃᕐᑎᓯᓂᕐᒥᒃ ᐊᒻᒪᓗ ᓂᕿᑐᐃᓐᓇᖃᕐᓂᒧᑦ ᐅᓪᓗᖃᕐᑎᓯᓂᕐᒧᑦ;
  • ᐊᒫᒪᑦᑎᓯᓂᕐᒧᑦ ᐱᓇᓱᐊᕈᓯᖃᕐᑎᓯᓂᕐᒧᑦ;
  • ᓄᒃᑭᓴᐅᑎᓕᕆᓂᕐᒧᐊᖓᔪᓂᒃ ᓱᖃᑦᓯᑎᑦᓯᓗᓂ ᐱᐊᕋᑦᓴᓕᓐᓂᒃ ᐊᕐᓇᓂᒃ ᐊᒻᒪᓗ ᐃᓚᒌᓂᒃ ᐅᕕᒃᑲᓂᒃ
  • ᑲᑎᒪᐅᑎᔪᓂᒃ ᑲᑎᒪᑎᑦᓯᓗᓂ ᐃᓄᓐᓂᒃ ᐱᑕᑦᓴᖃᖕᖏᓗᐊᕐᓂᒧᑦ ᐃᓱᐃᓪᓕᖓᐅᑎᓕᓐᓂᒃ.
  • ᐱᓇᓱᑦᑕᐅᔪᖅ ᐃᒥᑐᐃᓐᓇᑐᕐᑎᓯᒐᓱᓐᓂᒥᒃ ᐃᓕᓐᓂᐊᕕᓐᓂ (ᐃᒪᑦᓯᐊᖅ!)

2018ᒥ, ᓄᓇᕕᒻᒥ ᐃᓗᓯᓕᕆᓂᕐᒧᑦ ᑲᑎᒪᔩᑦ ᑲᒪᒋᔭᖃᕆᐊᓯᓐᓂᖁᑦ ᓄᓇᕕᒻᒥ ᐃᓕᓐᓂᐊᕕᖏᑦ ᐃᒪᑐᐃᓐᓇᒥᒃ ᐊᑐᐃᓐᓇᐅᑎᑦᓯᒐᓱᓐᓂᒧᑦ ᐱᐅᔪᑎᑦᓯᒐᓱᑦᓱᑎᒃ ᐃᒪᑐᐃᓐᓇᒥᒃ ᐃᓕᓐᓂᐊᑎᓄᑦ. ᐱᓇᓱᑦᑕᐅᔪᖅ ᐃᒪᑦᓯᐊᖅ! ᓄᐃᓐᓂᖁᖅ, ᐱᓇᓱᖃᑎᒌᒍᑎᐅᑦᓱᓂ ᑲᑎᕕᒃ ᐃᓕᓴᕐᓂᓕᕆᔨᒃᑯᓗ. ᐱᖓᓱᓂᒃ ᐃᓕᓐᓂᐊᕕᓐᓂᒃ ᐆᑦᑐᕋᖃᑎᐅᓐᓂᖁᑦ ᐱᓇᓱᑦᑕᐅᔪᒥ: ᑭᓘᑕᖅ (ᐅᒥᐅᔭᖅ), ᑐᑭᓯᓂᐊᕐᕕᒃ (ᐊᑯᓕᕕᒃ) ᐊᒻᒪᓗ ᔮᓂᒻᒪᕆᒃ (ᑰᑦᔪᐊᖅ). ᐃᒪᑦᓯᐊᖅ! ᑲᔪᓯᓕᕐᑎᑕᐅᕙᓪᓕᐊᓂᐊᕐᖁᖅ ᓄᓇᖁᑎᖓᓂ ᐃᓕᓐᓂᐊᕕᖏᓐᓂᒃ ᐊᕐᕌᒍᒋᓂᐊᕐᑕᑎᓐᓂ. ᐃᓕᓐᓂᐊᑎᓂᒃ ᑕᑯᓂᐊᕐᓂᖁᒍᑦ ᑭᓘᑕᐅᑉ ᐃᓕᓐᓂᐊᕕᖓᓂ ᑐᑭᓯᓂᐊᕐᕕᒥᓗ ᐅᖄᒍᑎᖃᕆᐊᕐᑐᓱᑕ ᐃᒪᑦᓯᐊᖅ! ᐱᓇᓱᑦᑕᐅᔪᒥᒃ ᐃᑲᔪᕐᓯᒍᑎᖏᓐᓂᓗ ᑕᑯᓂᐊᕐᓱᑕᓗ ᖃᓄᖅ ᐃᓱᒪᒋᔭᐅᒻᒪᖔᑦ.

ᖃᐅᔨᒋᐊᓪᓚᕈᒪᔪᖃᕐᐸᑦ ᓴᐳᒻᒥᒍᑕᐅᓲᓂᒃ ᑮᓇᐅᔭᖃᕐᑎᓯᒍᑕᐅᓲᓄᓪᓗ ᓄᓇᕕᒻᒥ ᐃᓗᓯᓕᕆᔩᑦ ᑲᑎᒪᔨᖏᓐᓄᑦ ᖃᓄᐃᖏᓯᐊᕐᑐᒥᒃ ᓂᕆᓂᖃᕐᑎᓯᓂᕐᒧᐊᖓᔪᓄᑦ, ᑕᑯᒋᐊᕈᓐᓇᐳᑎᑦ ᐅᕗᖓ ᐱᑐᕝᕕᐅᒍᓐᓇᑐᒧᑦ.

ᖃᓄᐃᖏᓯᐊᕐᓂᒨᓕᖓᔪᑦ ᓱᓇᓱᐊᕐᑕᐅᒍᓐᓇᑐᐃᑦ ᐃᓚᖓᒍᑦ ᑮᓇᐅᔭᖃᕐᑎᑕᐅᓲᑦ ᐅᑯᓄᖓ ᓂᕿᖃᕐᑎᓯᔩᑦ ᑲᓇᑕᐅᑉ ᑕᕐᕋᖓᓂᒥᐅᓂᒃ ᐃᑲᔪᕐᓯᒪᐅᑎᖏᓐᓄᑦ   (ᖃᓪᓗᓈᑎᑐᑦ ᑭᓯᐊᓂ), ᓄᓇᖃᕐᖄᓯᒪᔪᐃᑦ ᐱᑕᑦᓴᖃᖕᖏᓗᐊᕐᑐᓂᒃ ᐃᑲᔪᕐᓯᒪᐅᑎᖏᓐᓄᑦ    (ᖃᓪᓗᓈᑎᑐᑦ ᑭᓯᐊᓂ), ᖃᓄᐃᖏᓯᐊᕐᑐᒥᒃ ᐃᓕᓐᓂᐊᕕᖃᕐᑎᓯᒍᑎᓄᑦ ᐊᒻᒪᓗ ᑲᓇᑕᒥ ᐱᐊᕋᕐᑖᕋᑕᖕᖏᑐᓄᑦ ᓄᒃᑭᓴᐅᑎᓕᕆᓂᕐᒧᑦ ᐃᑲᔪᕐᓯᒪᐅᑎᖏᑦ Canadian Prenatal Nutrition Program (CPNP) .  (ᖃᓪᓗᓈᑎᑐᑦ ᑭᓯᐊᓂ)