Zvokudya zvakadai sesimbi uye calcium zvakakosha kune ropa uye hutano hwemapfupa. Asi ongororo itsva inoratidza kuti chikamu chinodarika chidimbu chevanhu pasi rose havasi kuwana chikafu chakakwana ichi nezvimwe zvishanu zvinovaka muviri zvakakoshawo kuutano hwevanhu.
Ongororo yakaburitswa muThe Lancet Global Health musi wa29 Nyamavhuvhu yakaratidza kuti vanhu vanodarika mabhiriyoni mashanu havadye iodine, vitamin E kana calcium yakakwana. Vanhu vanodarika mabhiriyoni mana vanodya simbi isina kukwana, riboflavin, folate uye vhitamini C.
"Kudzidza kwedu idanho rakakura kumberi," munyori anotungamira anodzidza Christopher Free, Ph.D., mubatsiri wekutsvagisa paUC Santa Barbara's Institute of Marine Science uye Bren School of Environmental Science and Management, vakadaro mukutaura. press release. Kusununguka zvakare inyanzvi mukudya kwevanhu.
Free yakawedzera, "Izvi hazvisi chete nekuti zvinopa fungidziro yekutanga yekusakwana kwekudya kwemicronutrient kwe34 yezera uye mapoka ezvepabonde munharaunda dzese, asiwo nekuti inoita kuti nzira idzi nemhedzisiro zviwanikwe nyore kune vaongorori nevarapi."
Maererano nekudzidza kutsva, zvidzidzo zvekare zvakaongorora kushomeka kwemicronutrient kana kusavapo kwakakwana kwezvokudya zvine izvi zvinovaka muviri pasi rose, asi hakuna kumbove nekufungidzira kwekudya kwepasi rose zvichienderana nezvinodiwa nekudya.
Nokuda kwezvikonzero izvi, boka rekutsvakurudza rakafungidzira kuwanda kwekusakwana kwe15 micronutrients munyika 185, inomiririra 99.3% yevanhu. Vakasvika pamhedziso iyi kuburikidza nekuenzanisira - kushandisa "seti yepasi rose yezera- uye pabonde-zvakanangana nekudya zvinovaka muviri" kune data kubva ku2018 Global Diet Database, iyo inopa mafoto akavakirwa paongororo yemunhu, ongororo dzemhuri uye data rekupa chikafu chenyika. Input estimate.
Vanyori vakawanawo kusiyana pakati pevarume nevakadzi. Vakadzi vane mikana yakawanda yekuwana iodine isina kukwana, vhitamini B12, iron uye selenium. Varume, kune rumwe rutivi, havawane magnesium, zinc, thiamine, niacin uye mavhitaminzi A, B6 neC akakwana.
Misiyano yenharaunda inoonekawo. Kusakwana kudya kwe riboflavin, folate, mavhitaminzi B6 uye B12 zvakanyanya kuoma muIndia, nepo kudya kwekarusiyamu kwakanyanya kuSouth neEast Asia, sub-Saharan Africa nePacific.
"Izvi mhedzisiro ndeye," munyori-munyori wekudzidza Ty Beal, nyanzvi yepamusoro yehunyanzvi paGlobal Alliance for Improved Nutrition muSwitzerland, akadaro mukuburitswa kwenhau. "Vanhu vazhinji - kunyange kupfuura zvaimbofungwa, mumatunhu ese uye munyika pamazinga ese emari - havadye zvakakwana zvema micronutrients akakosha. Aya mapeji anokuvadza hutano hwehutano uye anodzikamisa pasi rose kugona kwevanhu. "
Dr. Lauren Sastre, purofesa mubatsiri wesayenzi yezvokudya uye mutungamiriri wePurogiramu yePurogiramu yeKiriniki paEast Carolina University muNorth Carolina, akataura ne email kuti kunyange zvazvo zvakawanikwa zvakasiyana, zvinopindirana nezvimwe, zviduku, zvidzidzo zvenyika. Zvakawanikwa zvave zvichienderana nekufamba kwemakore.
"Ichi chidzidzo chakakosha," akawedzera Sastre, uyo asina kubatanidzwa muchidzidzo.
Kuongorora nyaya dzepasi rose dzekudya
Ichi chidzidzo chine zvipingamupinyi zvakati wandei zvakakosha. Chekutanga, nekuti chidzidzo chacho hachina kusanganisira kudyiwa kwezvikafu uye chikafu chakasimbiswa, izvo zvinogona kuwedzera kudyiwa kwevamwe vanhu kune zvimwe zvinovaka muviri, zvimwe zvezvikanganiso zvakawanikwa muchidzidzo ndezvekuti Zvingasava zvakakomba muhupenyu chaihwo.
Asi data kubva kuUnited Nations Children's Fund inoratidza kuti 89% yevanhu pasi rose vanodya munyu une iodized. "Saka, iodine inogona kunge iri iyo chete chikafu chekudya chisina kukwana kubva mukudya kwakanyanyisa overestimated,".
“Chandinongoshora ndechekuti vakafuratira potassium nechikonzero chekuti hapana hunhu,” akadaro Sastre. "Isu maAmerica tiri kuwana (inokurudzirwa zuva rega rega) ye potassium, asi vanhu vazhinji havawani zvakakwana. Uye inoda kuenzaniswa nesodium. Vamwe vanhu vanowana sodium yakawandisa, Uye kusawana potassium yakakwana, iyo inokosha. nekuda kweropa (uye) hutano hwemoyo."
Pamusoro pezvo, vaongorori vakati kune ruzivo rushoma rwakakwana pamusoro pekudya kwemunhu pasi rose, kunyanya seti yedata inomiririra nyika kana inosanganisira inodya kweanopfuura mazuva maviri. Kushaikwa uku kunoganhurira kugona kwevaongorori kusimbisa fungidziro yavo yemuenzaniso.
Kunyange zvazvo boka racho rakayera kudya kusina kukwana, hapana ruzivo rwekuti izvi zvinotungamirira kukushaya zvokudya zvinovaka muviri izvo zvingada kuongororwa nachiremba kana nyanzvi yezvokudya zvichienderana nekuongororwa kweropa uye / kana zviratidzo.
Kudya kunovaka muviri
Nutritionists uye vanachiremba vanogona kukubatsira kuona kana uri kuwana zvakakwana zvemavhitamini kana mamineral kana kuti kuperevedza kunoratidzwa kuburikidza nekuongororwa kweropa.
"Micronutrients inoita basa rakakosha musero basa, kusadzivirirwa (uye) metabolism," akadaro Sastre. "Asi isu hatisi kudya michero, miriwo, nzungu, mbeu, zviyo zvakakwana-kunobva zvokudya izvi. Tinofanira kutevera kurudziro yeAmerican Heart Association, 'idya muraraungu.'
Heino rondedzero yekukosha kwezvinomwe zvinovaka muviri zvine pasi rose kudya uye zvimwe zvekudya zvavanenge vakapfuma mazviri:
1.Karusiyamu
● Inokosha kumapfupa akasimba uye utano hwose
● Inowanikwa mune zvigadzirwa zvemukaka uye yakasimbiswa soya, almond kana mupunga zvinotsiva; miriwo yakasvibira ine mashizha matema; tofu; sardines; salmon; tahini; muto weorenji kana kuti mazambiringa
2. Folic acid
● Zvakakosha pakuumbwa kwemasero matsvuku eropa uye kukura nekushanda kwesero, kunyanya panguva yekuzvitakura
● Iri mumuriwo wegirinhi, bhinzi, pizi, nyemba nembeu dzakasimbiswa sechingwa, pasta, mupunga nezviyo.
3. Iodine
● Yakakosha pakushanda kwethyroid uye kukura kwebhonzo neuropi
● Inowanikwa muhove, masowe egungwa, shrimp, zvinogadzirwa nemukaka, mazai nemunyu une iodized
4.Simbi
● Yakakosha pakuendesa oxygen kumuviri uye pakukura nekukura
● Inowanikwa mune oyster, dhadha, nyama yemombe, sardines, gakanje, gwayana, zviyo zvakasimbiswa, sipinachi, artichokes, bhinzi, nyemba, girini tema tema nembatatisi.
5.Magnesium
● Inokosha pakushanda kwetsandanyama netsinga, shuga yomuropa, BP, uye kugadzira mapuroteni, bhonzo, uye DNA
● Inowanikwa mumbesa, nzungu, mhodzi, zviyo, muriwo wemashizha egirinhi uye zviyo zvakasimbiswa.
6. Niacin
● Yakakosha kuhurongwa hwetsinga uye kugaya
● Inowanikwa munyama yemombe, huku, muto wematomatisi, turkey, mupunga webrown, mhodzi dzenhanga, salmon uye zviyo zvakasimbiswa.
7. Riboflavin
● Inokosha pakugadzira simba rezvokudya, simba romuviri rokudzivirira zvirwere, uye ganda rine utano nebvudzi
● Inowanikwa mumazai, zvigadzirwa zvemukaka, nyama, zviyo uye miriwo yakasvibirira
Kunyange zvazvo kudya kwakawanda kuchigona kuwanikwa kubva muchikafu, chikafu chinowanikwa chidiki uye hachina kukwana kutsigira hutano hwevanhu, saka vanhu vazhinji vanocheukazvokudya zvinowedzera.
Asi vamwe vanhu vane mubvunzo: Vanofanira kutora zvekudya zvinowedzera kuti vadye zvakanaka here?
Muzivi mukuru Hegel akambotaura kuti "kuvapo kunonzwisisika", uye zvakafanana ndezvechokwadi kune zvekudya zvinowedzera. Kuvapo kune basa rahwo uye kukosha kwahwo. Kana kudya kusinganzwisisi uye kusaenzana kwekudya kuchiitika, zvekudya zvinowedzera zvinogona kunge zviri simba rekuwedzera kune urombo hwekudya chimiro. Mazhinji ekuwedzera ezvekudya akaita mipiro mikuru mukuchengetedza hutano hwemuviri. Somuenzaniso, vitamini D uye calcium zvinogona kukurudzira utano hwemapfupa uye kudzivirira osteoporosis; folic acid inogona kudzivirira zvinobudirira fetal neural tube defects.
Ungabvunza kuti, "Zvino zvatisina kuperevedza kwezvokudya nezvokunwa, tingava sei tisina zvokudya zvinovaka muviri?" Pano unogona kunge uri kurerutsa chirevo chekushaya zvokudya zvinovaka muviri. Kusadya zvakakwana (kunonzi kushomeka kwezvokudya zvinovaka muviri) kunogona kutungamirira kukushaya zvokudya zvinovaka muviri, sezvinogona kudya zvakawanda (zvinozivikanwa sokudyisa zvokudya zvinovaka muviri), uye kusarudza zvokudya (zvinozivikanwa sokusaenzana kwezvokudya zvinovaka muviri) zvinogonawo kutungamirira kukushaya zvokudya zvinovaka muviri.
Mashoko akakodzera anoratidza kuti vagari vane kudya kwakakwana kwezvitatu zvakakosha zvekudya zveprotein, mafuta, uye makhahydrates mukudya kunovaka muviri, asi kushomeka kwezvimwe zvinovaka muviri zvakadai se calcium, iron, vitamin A, uye vitamin D zvichiripo. Huwandu hwekushaya chikafu chevakuru i6.0%, uye huwandu hweanemia pakati pevagari vane makore matanhatu zvichikwira i9.7%. Huwandu hweanemia pakati pevana vane makore matanhatu kusvika gumi nerimwe uye vakadzi vane pamuviri i5.0% ne17.2% zvichiteerana.
Naizvozvo, kutora mishonga yezvekudya pamiyero inonzwisisika zvichibva pane zvaunoda pahwaro hwekudya kwakadzikama kune ukoshi hwayo mukudzivirira nekurapa kushomeka, saka usaramba usingaiti. Asi usavimbe zvakanyanya pane zvekudya zvinowedzera, nekuti parizvino hapana chekuwedzera chekudya chinogona kunyatsoona uye kuzadza mapeji muhurombo hwekudya. Kuvanhuwo zvavo, kudya kwakanaka uye kwakadzikama nguva dzose ndiko kunonyanya kukosha.
Disclaimer: Ichi chinyorwa ndecheruzivo rwese chete uye hachifanirwe kutorwa sechero zano rekurapa. Imwe yeruzivo rweblog post runobva kuInternet uye haina hunyanzvi. Iyi webhusaiti inongova nebasa rekugadzirisa, kufomatidza uye kugadzirisa zvinyorwa. Chinangwa chekuendesa rumwe ruzivo hachirevi kuti unobvumirana nemaonero ayo kana kusimbisa uchokwadi hwezvirimo. Nguva dzose bvunza nyanzvi yezvehutano usati washandisa chero chekuwedzera kana kuita shanduko kuhutano hwako hwehutano.
Nguva yekutumira: Oct-04-2024
