Zomwe simungadziwe ndizakuti anthu ambiri samapeza zakudya zokwanira 7 zofunika

Zakudya monga chitsulo ndi kashiamu ndizofunikira kwambiri pamagazi ndi mafupa. Koma kafukufuku watsopano wasonyeza kuti anthu oposa theka la anthu padziko lapansi sapeza zakudya zokwanira zimenezi komanso zakudya zina zisanu zomwenso ndi zofunika kwambiri pa thanzi la munthu.

Kafukufuku yemwe adasindikizidwa mu The Lancet Global Health pa Ogasiti 29 adapeza kuti anthu opitilira 5 biliyoni sadya ayodini wokwanira, vitamini E kapena calcium. Anthu opitilira 4 biliyoni amadya ayironi, riboflavin, folate ndi vitamini C osakwanira.

"Phunziro lathu ndi sitepe yaikulu patsogolo," wolemba wina wotsogolera kafukufuku Christopher Free, Ph.D., wothandizira kafukufuku ku UC Santa Barbara's Institute of Marine Science ndi Bren School of Environmental Science and Management, adatero m'mawu ake. cholengeza munkhani. Free ndi katswiri pa zakudya za anthu.

Free anawonjezera, "Izi siziri kokha chifukwa zimapereka ziwerengero zoyamba za kudya kosakwanira kwa micronutrient kwa zaka 34 ndi magulu ogonana pafupifupi m'mayiko onse, komanso chifukwa zimapangitsa kuti njirazi ndi zotsatira zikhale zosavuta kwa ofufuza ndi akatswiri."

Malinga ndi kafukufuku watsopanoyu, kafukufuku wam'mbuyomu adawonetsa kuchepa kwa michere ya michere kapena kupezeka kosakwanira kwa zakudya zomwe zili ndi michere iyi padziko lonse lapansi, koma sipanakhalepo kuyerekeza kwapadziko lonse lapansi kutengera zofunikira zazakudya.

Pazifukwa izi, gulu lofufuza linanena kuti kuchuluka kwa kudya kosakwanira kwa 15 micronutrients m'mayiko 185, omwe akuimira 99.3% ya anthu. Iwo afika pa mfundo imeneyi potengera chitsanzo - kugwiritsa ntchito "zakudya zomwe zimayenderana ndi zaka komanso kugonana" pazakudya zochokera ku Global Diet Database ya 2018, yomwe imapereka zithunzi potengera kafukufuku wapayekha, kafukufuku wapabanja komanso deta yazakudya zapadziko lonse. Zoyerekeza.

Olembawo anapezanso kusiyana pakati pa amuna ndi akazi. Azimayi ndi omwe amamwa kwambiri ayodini, vitamini B12, iron ndi selenium kuposa amuna. Amuna, kumbali ina, samapeza magnesium, zinki, thiamine, niacin ndi mavitamini A, B6 ndi C okwanira.
Kusiyana kwa zigawo kumawonekeranso. Kusakwanira kwa riboflavin, folate, mavitamini B6 ndi B12 ndizovuta kwambiri ku India, pamene kudya kwa calcium kumakhala koopsa kwambiri ku South ndi East Asia, sub-Saharan Africa ndi Pacific.

"Zotsatirazi zikukhudza," wolemba wina wofufuza a Ty Beal, katswiri wamkulu waukadaulo ku Global Alliance for Improved Nutrition ku Switzerland, adatero potulutsa atolankhani. "Anthu ambiri - kuposa momwe amaganizira m'mbuyomu, m'magawo onse komanso m'maiko omwe amapeza ndalama zambiri - samadya zakudya zomanga thupi zokwanira zingapo zofunika. Mipata imeneyi imawononga zotsatira za thanzi ndikuchepetsa kuthekera kwa anthu padziko lonse lapansi. ”

Dr. Lauren Sastre, pulofesa wothandizira wa sayansi ya zakudya komanso mtsogoleri wa pulogalamu ya Farm to Clinic ku yunivesite ya East Carolina ku North Carolina, adanena ndi imelo kuti ngakhale kuti zomwe zapezazo ndizosiyana, zimagwirizana ndi maphunziro ena, ang'onoang'ono, okhudza dziko. Zomwe zapezazo zakhala zosagwirizana m'zaka zapitazi.

"Ili ndi phunziro lofunika," anawonjezera Sastre, yemwe sanachite nawo phunziroli.

Kuwunika zovuta zamadyedwe padziko lonse lapansi

Kafukufukuyu ali ndi zolepheretsa zingapo zofunika. Choyamba, chifukwa phunzirolo silinaphatikizepo kudya zakudya zopatsa thanzi komanso zolimbitsa thupi, zomwe zitha kupangitsa kuti anthu ena azidya zakudya zina, zofooka zina zomwe zimapezeka mu phunziroli sizingakhale zovuta kwambiri pamoyo weniweni.

Koma deta yochokera ku United Nations Children's Fund ikuwonetsa kuti 89% ya anthu padziko lonse lapansi amadya mchere wa iodized. "Chotero, ayodini akhoza kukhala michere yokhayo yomwe kudya kosakwanira kuchokera ku chakudya kumakhala kopitilira muyeso,".

"Chitsutso changa chokha ndikuti adanyalanyaza potaziyamu chifukwa palibe miyezo," adatero Sastre. "Ife anthu a ku America tikupeza (zovomerezeka tsiku lililonse) za potaziyamu, koma anthu ambiri sapeza pafupifupi mokwanira. Ndipo amafunika kukhala ndi sodium yambiri. kwa kuthamanga kwa magazi (ndi) thanzi la mtima."

Kuphatikiza apo, ofufuzawo adati palibe chidziwitso chokwanira chokwanira pazakudya zamunthu padziko lonse lapansi, makamaka ma data omwe amayimira dziko lonse kapena amaphatikiza kudya masiku opitilira awiri. Kuperewera kumeneku kumachepetsa kuthekera kwa ochita kafukufuku kuti atsimikizire kuyerekezera kwawo kwachitsanzo.

Ngakhale kuti gululo linayesa kudya kosakwanira, palibe deta yosonyeza ngati izi zimabweretsa kuperewera kwa zakudya zomwe zingafunike kuzindikiridwa ndi dokotala kapena katswiri wa zakudya pogwiritsa ntchito mayeso a magazi ndi / kapena zizindikiro.

Zakudya zopatsa thanzi

Akatswiri a zakudya ndi madokotala angakuthandizeni kudziwa ngati mukupeza mavitamini kapena minerals okwanira kapena ngati kupereŵerako kumasonyezedwa mwa kuyezetsa magazi.

"Micronutrients imagwira ntchito yofunika kwambiri pama cell, chitetezo chokwanira (ndi) metabolism," adatero Sastre. "Komabe sitikudya zipatso, ndiwo zamasamba, mtedza, mbewu, mbewu zonse - kumene zakudya izi zimachokera. Tiyenera kutsatira ndondomeko ya American Heart Association, 'idyani utawaleza.'

Nawu mndandanda wa kufunikira kwa zakudya zisanu ndi ziwiri zomwe zimadya kwambiri padziko lonse lapansi komanso zina mwazakudya zomwe ali nazo:

1.Kashiamu
● N'kofunika kuti mafupa akhale olimba komanso thanzi labwino
● Opezeka mu mkaka ndi soya, amondi kapena mpunga wothira; masamba obiriwira obiriwira; tofu; sardines; salimoni; tahini; madzi a lalanje kapena manyumwa

2. Kupatsidwa folic acid

● Chofunika kwambiri pakupanga maselo ofiira a magazi ndi kukula ndi kugwira ntchito kwa maselo, makamaka pa nthawi ya mimba
● Muli masamba obiriŵira kwambiri, nyemba, nandolo, mphodza ndi mbewu zolimba monga mkate, pasitala, mpunga ndi chimanga.

3. ayodini

● Zofunika pakugwira ntchito kwa chithokomiro komanso kukula kwa mafupa ndi ubongo
● Amapezeka mu nsomba, zomera za m’nyanja, nsomba zam’madzi, zamkaka, mazira ndi mchere wokhala ndi ayodini

4.Chitsulo

● N'zofunika kwambiri popereka okosijeni m'thupi, kukula ndi chitukuko
● Amapezeka mu oyster, bakha, ng'ombe, sardine, nkhanu, nkhosa, chimanga, sipinachi, artichokes, nyemba, mphodza, masamba obiriwira ndi mbatata.

5. Magnesium

● N'zofunika kuti minofu ndi mitsempha zizigwira ntchito bwino, shuga wa m'magazi, kuthamanga kwa magazi, komanso kupanga mapuloteni, mafupa, ndi DNA
● Amapezeka mu nyemba, mtedza, mbewu, mbewu zonse, masamba obiriwira komanso mbewu monga chimanga.

6. Niacin

● N'zofunika kwambiri pa dongosolo lamanjenje ndi m'mimba
● Amapezeka mu nyama yang'ombe, nkhuku, tomato msuzi, Turkey, mpunga wabulauni, njere za dzungu, nsomba za salimoni ndi mbewu zina monga chimanga.

7. Riboflavin

● N'zofunika kuti chakudya chikhale chopatsa mphamvu, chitetezo cha m'thupi, ndiponso kuti khungu ndi tsitsi zikhale zathanzi
● Amapezeka m’mazira, mkaka, nyama, mbewu ndi ndiwo zamasamba

Ngakhale kuti zakudya zambiri zingapezeke kuchokera ku chakudya, zakudya zomwe zimapezeka ndi zochepa kwambiri komanso zosakwanira kuti zithandizire pa thanzi la anthu, choncho anthu ambiri amatchera khutu ku chakudya.zakudya zowonjezera.

Koma anthu ena ali ndi funso: Kodi amafunikira kudya zakudya zopatsa thanzi?

Katswiri wina wafilosofi Hegel adanenapo kuti "kukhalapo ndi zomveka", ndipo momwemonso ndi zakudya zowonjezera zakudya. Kukhalapo kuli ndi udindo wake komanso phindu lake. Ngati zakudya zili zosayenera komanso kusalinganika kwa zakudya m'thupi, zakudya zowonjezera zakudya zimatha kukhala zowonjezera pazakudya zosauka. Zakudya zambiri zowonjezera zakudya zathandiza kwambiri kukhala ndi thanzi labwino. Mwachitsanzo, vitamini D ndi kashiamu zingalimbikitse thanzi la mafupa ndi kupewa matenda a osteoporosis; kupatsidwa folic acid kungathandize kupewa fetal neural chubu zolakwika.

Mungafunse kuti, “Tsopano popeza chakudya ndi chakumwa chilibe chosoŵa, tingasowe bwanji m’zakudya? Apa mungakhale mukupeputsa tanthauzo la kusowa kwa zakudya m'thupi. Kusadya mokwanira (kotchedwa kuperewera kwa zakudya m’thupi) kungayambitse kuperewera kwa zakudya m’thupi, monganso kudya mopambanitsa (kotchedwa kudyetsedwa mopitirira muyeso), komanso kusala kudya (kotchedwa kusalinganika kwa zakudya m’thupi) kungayambitsenso kuperewera kwa zakudya m’thupi.

Deta yoyenera imasonyeza kuti anthu okhalamo amadya mokwanira zakudya zitatu zazikulu za mapuloteni, mafuta, ndi chakudya chamagulu muzakudya, koma kuperewera kwa zakudya zina monga calcium, iron, vitamini A, ndi vitamini D kudakalipo. Kuperewera kwa zakudya m'magulu akuluakulu ndi 6.0%, ndipo kuchepa kwa magazi m'thupi mwa anthu azaka zapakati pa 6 ndi kupitirira ndi 9.7%. Kuperewera kwa magazi m'thupi mwa ana azaka zapakati pa 6 mpaka 11 ndi amayi apakati ndi 5.0% ndi 17.2% motsatira.

Choncho, kumwa zakudya zowonjezera zakudya pa mlingo wololera kutengera zosowa zanu pamaziko a zakudya zopatsa thanzi kuli ndi phindu lake popewa komanso kuchiza matenda osowa zakudya m'thupi, choncho musawakane mwachimbulimbuli. Koma musadalire kwambiri pazakudya zopatsa thanzi, chifukwa pakadali pano palibe chowonjezera chazakudya chomwe chingazindikire kwathunthu ndikudzaza mipata muzakudya zoperewera. Kwa anthu wamba, zakudya zopatsa thanzi nthawi zonse ndizofunikira kwambiri.