Zakudya zamkuwa

Mkuwa ndi mchere wofunikira womwe umapezeka mthupi lonse.

Mkuwa umagwira ntchito ndi chitsulo chothandizira thupi kupanga maselo ofiira amwazi. Zimathandizanso kuti mitsempha ya magazi, misempha, chitetezo cha mthupi, ndi mafupa akhale athanzi. Mkuwa amathandiziranso kuyamwa kwachitsulo.

Oyster ndi nkhono zina, mbewu zonse, nyemba, mtedza, mbatata, ndi nyama (impso, chiwindi) ndizochokera ku mkuwa. Masamba obiriwira amdima, zipatso zouma monga prunes, cocoa, tsabola wakuda, ndi yisiti ndizomwe zimapanganso mkuwa pazakudya.

Nthawi zambiri anthu amakhala ndi mkuwa wokwanira pazakudya zomwe amadya. Matenda a Menkes (kinky hair syndrome) ndi matenda osowa kwambiri amkuwa omwe amapezeka asanabadwe. Zimapezeka mwa makanda achimuna.

Kusowa kwa mkuwa kungayambitse kuchepa kwa magazi m'thupi komanso kufooka kwa mafupa.

Zambiri, mkuwa ndiwowopsa. Matenda obadwa nawo, matenda a Wilson, amayambitsa mkuwa m'chiwindi, ubongo, ndi ziwalo zina. Kuchuluka kwa mkuwa m'matumbawa kumabweretsa matenda a chiwindi, mavuto a impso, zovuta zamaubongo, ndi mavuto ena.

Bungwe la Food and Nutrition ku Institute of Medicine limalimbikitsa anthu kudya zamkuwa izi:

Makanda

• Miyezi 0 mpaka 6: ma micrograms 200 patsiku (mcg / tsiku) *
• Miyezi 7 mpaka 12: 220 mcg / tsiku *

AI kapena Intake Yokwanira

Ana

• Zaka 1 mpaka 3: 340 mcg / tsiku
• Zaka 4 mpaka 8: 440 mcg / tsiku
• Zaka 9 mpaka 13: 700 mcg / tsiku

Achinyamata ndi achikulire

• Amuna ndi akazi azaka 14 mpaka 18 zaka: 890 mcg / tsiku
• Amuna ndi akazi azaka 19 ndi kupitirira: 900 mcg / tsiku
• Amayi apakati: 1,000 mcg / tsiku
• Akazi oyeserera: 1,300 mcg / tsiku

Njira yabwino kwambiri yopezera mavitamini ofunikira tsiku ndi tsiku ndi kudya zakudya zopatsa thanzi zomwe zimakhala ndi zakudya zosiyanasiyana kuchokera pagawo lowongolera zakudya.

Malangizo apadera amatengera zaka, kugonana, ndi zina (monga mimba). Amayi omwe ali ndi pakati kapena omwe akutulutsa mkaka wa m'mawere (akumayamwa) amafunika ndalama zambiri. Funsani wothandizira zaumoyo kuti ndi ndalama ziti zomwe zingakuthandizeni.

Zakudya - mkuwa

Mason JB. Mavitamini, kufufuza mchere, ndi micronutrients ena. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 218.

Smith B, Thompson J. Chakudya ndi kukula. Mu: Chipatala cha Johns Hopkins; Hughes HK, Kahl LK, okonza. Buku la Harriet Lane. Wolemba 21. Philadelphia, PA: Elsevier; 2018: mutu 21.