Chaungasaziva ndechekuti vanhu vazhinji havawani zvinovaka muviri zvinomwe zvakakosha zvakakwana

Zvinovaka muviri zvakaita sesimbi necalcium zvakakosha pahutano hweropa nemapfupa. Asi ongororo itsva inoratidza kuti vanhu vanopfuura hafu yepasi rose havawani zvinovaka muviri izvi zvakakwana pamwe nezvimwe zvinovaka muviri zvishanu zvakakoshawo pahutano hwevanhu.

Ongororo yakaburitswa muThe Lancet Global Health musi wa29 Nyamavhuvhu yakawana kuti vanhu vanopfuura mabhiriyoni mashanu havadyi iodine yakakwana, vhitamini E kana calcium. Vanhu vanopfuura mabhiriyoni mana vanodya iron, riboflavin, folate uye vhitamini C isina kukwana.

"Chidzidzo chedu idanho guru rekufambira mberi," akadaro munyori wezvidzidzo Christopher Free, Ph.D., mubatsiri wekutsvaga paUC Santa Barbara's Institute of Marine Science neBren School of Environmental Science and Management, mumashoko ake. Free inyanzviwo mukudya kwevanhu.

Free akawedzera kuti, "Izvi hazvisi zvekungoti zvinopa fungidziro yekutanga yekusakwana kwekudya zvinovaka muviri kune vanhu vane makore makumi matatu nemana uye vanhurume nevanhukadzi munyika dzinenge dzese, asiwo nekuti zvinoita kuti nzira idzi nemigumisiro iyi zvive nyore kuwana kune vaongorori nevanorapa."

Sekureva kweongororo itsva iyi, zvidzidzo zvekare zvakaongorora kushomeka kwezvinovaka muviri zvishoma kana kusawanikwa kwakakwana kwechikafu chine zvinovaka muviri izvi pasi rose, asi hapana fungidziro yekudya pasi rose zvichibva pane zvinodiwa nezvinovaka muviri.

Nekuda kwezvikonzero izvi, chikwata chevaongorori chakafungidzira kuwanda kwekudya zvisina kukwana kwezvinovaka muviri gumi nezvishanu munyika 185, zvichimiririra 99.3% yevanhu. Vakasvika pamhedziso iyi kuburikidza nekushandisa "seti yezvinodiwa zvekudya zvinoenderana nezera nebonde" kune data kubva ku2018 Global Diet Database, iyo inopa mifananidzo yakavakirwa paongororo dzemunhu mumwe nemumwe, ongororo dzemhuri uye data rezvekudya zvenyika. Kufungidzira kwezvakaiswa.

Vanyori vakawanawo musiyano uripo pakati pevarume nevakadzi. Vakadzi vane mukana wakakura wekusadya iodine yakakwana, vhitamini B12, iron uye selenium kupfuura varume. Varume, kune rumwe rutivi, havawani magnesium yakakwana, zinc, thiamine, niacin uye mavitamini A, B6 neC.
Kusiyana kwenzvimbo kuri pachenawo. Kusakwana kweriboflavin, folate, mavhitamini B6 neB12 kwakanyanya kuIndia, nepo kudya calcium kwakanyanya kuSouth neEast Asia, sub-Saharan Africa nePacific.

"Mhedzisiro iyi inonetsa," akadaro mumwe munyori wechidzidzo Ty Beal, nyanzvi yepamusoro yehunyanzvi kuGlobal Alliance for Improved Nutrition muSwitzerland, mumashoko ake. "Vanhu vazhinji - kupfuura zvavaifunga kare, munzvimbo dzese nenyika dzine mari yakawanda - havadyi zvakakwana zvinovaka muviri zvakawanda zvakakosha. Mipata iyi inokanganisa hutano uye inoderedza kugona kwevanhu pasi rose."

Dr. Lauren Sastre, mubatsiri wepurofesa wezvekudya uye mukuru wechirongwa cheFarm to Clinic paEast Carolina University muNorth Carolina, vakataura ne email kuti kunyange hazvo zvakawanikwa zvakasiyana, zvinoenderana nezvimwe zvidzidzo zvidiki, zvakanangana nenyika. Zvakawanikwa izvi zvagara zvichienderana kwemakore.

"Ichi chidzidzo chinokosha," akawedzera Sastre, uyo akanga asina kubatanidzwa muchidzidzo ichi.

Kuongorora matambudziko ekudya pasi rose

Chidzidzo ichi chine zvipingamupinyi zvakakosha. Chekutanga, nekuti chidzidzo ichi hachina kusanganisira kudya zvekudya zvinovaka muviri uye zvekudya zvine simba, izvo zvinogona kuwedzera kudya kwevamwe vanhu zvimwe zvinovaka muviri, zvimwe zvezvikanganiso zvakawanikwa muchidzidzo ichi ndezvekuti zvinogona kunge zvisina kukomba muhupenyu chaihwo.

Asi data kubva kuUnited Nations Children's Fund rinoratidza kuti 89% yevanhu pasi rose vanodya munyu une iodized. "Saka, iodine inogona kunge iriyo yega inovaka muviri iyo kudya chikafu chisina kukwana kunoonekwa zvakanyanya,".

"Chandinongotsoropodza ndechekuti vakaregeredza potassium vachiti hapana mitemo," akadaro Sastre. "Isu maAmerican tiri kuwana (zvinokurudzirwa kuti tidye zuva nezuva) potassium, asi vanhu vazhinji havaiwane yakakwana. Uye inofanira kuenzaniswa nesodium. Vamwe vanhu vanowana sodium yakawandisa, uye vasingawani potassium yakakwana, iyo inokosha pahutano hweropa (uye) hwemwoyo."

Pamusoro pezvo, vaongorori vakati hapana ruzivo rwakakwana pamusoro pekudya kwemunhu mumwe nemumwe pasi rose, kunyanya seti dzedata dzinomiririrwa nenyika kana dzinosanganisira kudya kwemazuva anopfuura maviri. Kushomeka uku kunodzikisira kugona kwevaongorori kusimbisa fungidziro dzavo dzemuenzaniso.

Kunyangwe chikwata chakayera kusadya zvakakwana, hapana ruzivo rwekuti izvi zvinokonzeresa kushomeka kwekudya kunovaka muviri izvo zvingada kuongororwa nachiremba kana nyanzvi yezvekudya zvichibva pakuongororwa kweropa uye/kana zviratidzo.

Kudya kunovaka muviri

Nyanzvi dzezvekudya navanachiremba vanogona kukubatsira kuona kana uri kuwana mavitamini kana maminerari akakwana kana kuti kana kushomeka kwemuviri wako kuchiratidzwa kuburikidza nekuongororwa kweropa.

"Zvikafu zvinovaka muviri zvine basa guru mukushanda kwemasero, kudzivirira muviri (uye) metabolism," akadaro Sastre. "Asi hatisi kudya michero, miriwo, nzungu, mbeu, zviyo - uko chikafu ichi chinobva. Tinofanira kutevedzera kurudziro yeAmerican Heart Association, 'idya muraraungu.'"

Heino runyorwa rwekukosha kwezvinovaka muviri zvinomwe zvine huwandu hwakaderera hwezvinodyiwa pasi rose pamwe nezvimwe zvekudya zvakapfuma mazviri:

1. Karusiyamu
● Zvakakosha pakusimbisa mapfupa uye hutano hwese
● Inowanikwa muzvigadzirwa zvemukaka uye soya yakasimbiswa, zvinhu zvinotsiva maarumondi kana mupunga; miriwo yakasvibirira ine mashizha matema; tofu; sardine; salmon; tahini; muto weorenji kana wegrapefruit wakasimbiswa

2. Folic acid

● Zvakakosha pakuumbwa kwemasero matsvuku eropa uye kukura kwemasero uye mashandiro awo, kunyanya panguva yekuzvitakura
● Zviri mumiriwo yakasvibira, bhinzi, nyemba, nyemba uye zviyo zvakasimbisirwa zvakaita sechingwa, pasta, mupunga nezviyo

3. Ayodhini

● Zvakakosha pakushanda kwethyroid uye kukura kwemapfupa nehuropi
● Inowanikwa muhove, gungwa, shrimp, zvigadzirwa zvemukaka, mazai nemunyu une iodized

4.Simbi

● Zvakakosha pakuendesa okisijeni kumuviri uye pakukura nekukura
● Inowanikwa muoyster, dhadha, nyama yemombe, sadhini, gakanje, gwayana, zviyo zvakarungwa, sipinachi, artichokes, bhinzi, nyemba, miriwo yakasviba nembatatisi

5. Magnesium

● Zvakakosha pakushanda kwetsandanyama netsinga, shuga yeropa, BP, uye kugadzirwa kwemapuroteni, mapfupa, uye DNA
● Inowanikwa munyemba, nzungu, mbeu, zviyo zvakakwana, miriwo yemashizha matema uye zviyo zvakasimbisirwa

6. Niacin

● Yakakosha kuhurongwa hwetsinga nekugaya chikafu
● Inowanikwa munyama yemombe, huku, muto wematomatisi, kakuni, mupunga webrown, mhodzi dzemanhanga, salmon uye zviyo zvakarungwa

7. Riboflavin

● Zvakakosha pakugadzirwa kwesimba rechikafu, masoja emuviri, uye paganda nebvudzi zvine hutano.
● Inowanikwa mumazai, zvigadzirwa zvemukaka, nyama, zviyo nemiriwo mitema

Kunyangwe hazvo zvinovaka muviri zvakawanda zvichigona kuwanikwa kubva muchikafu, zvinovaka muviri zvinowanikwa zvidiki kwazvo uye hazvina kukwana kutsigira zvinodiwa nehutano hwevanhu, saka vanhu vazhinji vanotendeukira kuzvekudya zvinovaka muviri.

Asi vamwe vanhu vane mubvunzo: Vanofanira kutora mishonga yekuwedzera kuti vadye zvakanaka here?

Nyanzvi huru yezvepfungwa Hegel yakamboti "kurarama kune musoro", uye ndizvo zvazviriwo nezvezvinowedzera zvekudya. Kuvapo kune basa rakwo uye kukosha kwako. Kana kudya kusina musoro uye kusaenzana kwezvekudya kukaitika, zvinowedzera zvekudya zvinogona kuva chinowedzera chine simba kune chimiro chisina kunaka chekudya. Zvizhinji zvinowedzera zvekudya zvakabatsira zvikuru mukuchengetedza hutano hwemuviri. Semuenzaniso, vhitamini D necalcium zvinogona kukurudzira hutano hwemapfupa uye kudzivirira osteoporosis; folic acid inogona kudzivirira zvinobudirira zvikanganiso zve fetal neural tube.

Ungabvunza kuti, "Zvino zvatisisina chikafu nechinwiwa, tingashaya sei zvinovaka muviri?" Pano ungave uchideredza kukosha kwekushaya chikafu zvakakwana. Kusadya zvakakwana (kunonzi kushomeka kwezvekudya) kunogona kukonzera kushaya chikafu zvakakwana, sekudya zvakawandisa (kunozivikanwa sekushaikwa kwezvekudya zvakanyanya), uye kusarudza chikafu (kunozivikanwa sekushaikwa kwezvekudya zvakakwana) kunogonawo kukonzera kushaya chikafu zvakakwana.

Ruzivo rwakakodzera runoratidza kuti vagari vemo vane kudya kwakakwana kwezvinovaka muviri zvitatu zvikuru zvemapuroteni, mafuta, uye makabhohaidhiretsi mukudya, asi kushomeka kwezvimwe zvinovaka muviri zvakaita secalcium, iron, vhitamini A, uye vhitamini D kuchiripo. Huwandu hwevanhu vakuru vanoshaya chikafu chakakwana huri 6.0%, uye huwandu hwekushaya ropa pakati pevagari vane makore matanhatu zvichikwira huri 9.7%. Huwandu hwekushaya ropa pakati pevana vane makore matanhatu kusvika gumi nerimwe nevakadzi vane pamuviri huri 5.0% uye 17.2% zvichiteerana.

Saka, kutora mishonga yekuwedzera padanho rakakodzera zvichienderana nezvaunoda iwe pachako uchitevedzera kudya kwakaringana kune kukosha kwayo mukudzivirira nekurapa kushaya chikafu chakakwana, saka usaramba mishonga yacho usingazivi. Asi usanyanya kuvimba nemidziyo yekuwedzera, nekuti parizvino hapana mishonga yekuwedzera inogona kuona zvizere uye kuzadza mipata iri muchimiro chisina kunaka chekudya. Kune vanhuwo zvavo, kudya kwakaringana uye kwakaringana ndiko kunonyanya kukosha.