Zakudya Zowonjezera

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Kwa dziko lokhala ndi ma dashboard odyera komanso ophunzirira zakudya zama cubicle, ndi chiyani chomwe chingakhale bwino kuposa kupeza mavitamini ndi michere tsiku lonse pakudya kamodzi kokha?

Koma musanapukute mbale ya Total (100% ya Daily Value, kapena DV, ya mavitamini 10 ndi mchere), sungani PowerBar Essentials (mavitamini 20 ndi mchere) kapena kutsitsa Dilberito, burrito wachisanu watsopano wochokera ku "Dilbert "Wopanga makatuni (100% ya DV ya mavitamini 23 ndi mchere), onaninso zomwe mudadya posachedwa. Idyedwa yokha, iliyonse ya izi ndi chisankho chomveka (komanso chokoma). Koma, makamaka ngati mutenga mavitamini/mineral supplements, zakudya zokhazikika za zakudya zopatsa thanzi zotere zitha kukhala zapoizoni.

Mwachitsanzo, magalamu 1-2 tsiku lililonse a vitamini C (pafupifupi 17 RDA) nthawi yayitali amatha kuyambitsa m'mimba komanso (kawirikawiri) miyala ya impso. Kupeza ma micrograms 15,000 tsiku lililonse (komanso pafupifupi nthawi 17 za RDA) zofananira ndi retinol (vitamini A) kumatha kuyambitsa nseru komanso kuwonongeka kwa chiwindi. Kuchulukitsa kwa niacin kumathanso kuvulaza chiwindi.

Zakudya zopangidwa ndi iron ndizowopsa ngati muli m'modzi mwa anthu miliyoni aku America omwe ali ndi hemachromatosis, atero a Mark Kantor, Ph.D., pulofesa wothandizirana ndi sayansi ya zakudya / sayansi ku University of Maryland ku College Park. Chiwindi chotengera chobadwa nacho, chomwe chingakhale chakupha, chimachititsa kuti thupi litenge ayironi wochuluka kuchokera ku chakudya. Zizindikiro (kukwiya, kupweteka mutu, kutopa, matenda olowa m'malo olumikizirana mafupa, kukulitsa chiwindi) siziwoneka mpaka m'moyo.

Zosakwanira pachinthu chabwino

Ngakhale kuti anthu ena akhoza kukhala pachiopsezo chodya zakudya zambiri, amayi ambiri a ku America samapeza zokwanira angapo, kuphatikizapo chitsulo, calcium, mavitamini B6 ndi E, magnesium ndi nthaka, inatero National Center for Health Statistics.

Popeza boma lidalamula kuwonjezera folic acid (vitamini B yomwe imathandiza kupewa zotupa za neural tube m'matumba) kuzinthu zambewu ngati ufa ndi buledi, zikuwoneka kuti tikuyandikira kuzikwana. Komabe, kuti akhale otetezeka, azimayi azaka zobereka ayenera kutenga chowonjezera chomwe chili ndi ma micrograms 400, makamaka ngati akudya chakudya chochepa kwambiri, atero a Paul Jacques, Sc.D, wofufuza kafukufuku waposachedwa wa folic-acid ku Tufts Yunivesite ku Boston.

Ngakhale tili ndi zofooka, akatswiri azakudya samawona zakudya zopatsa thanzi kwambiri chifukwa sizimapereka mankhwala olimbana ndi matenda ndi zinthu zina zomwe mumapeza kuchokera kuzipatso, ndiwo zamasamba ndi mbewu zonse. "Ndibwino kudya zakudya zolimbitsa thupi monga gawo la zakudya zopatsa thanzi, koma sizolowa m'malo mwa chimodzi," akutero Kantor. Dalirani pa iwo nthawi ndi nthawi, koma pangani kudya zakudya zopatsa thanzi kukhala chinthu chatsiku ndi tsiku.

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