Chomwe simungadziwe n'chakuti anthu ambiri sapeza zokwanira michere 7 yofunika kwambiri

Zakudya monga chitsulo ndi calcium ndizofunikira kwambiri pa thanzi la magazi ndi mafupa. Koma kafukufuku watsopano akusonyeza kuti anthu oposa theka la anthu padziko lonse lapansi sapeza zokwanira za zakudyazi ndi zina zisanu zomwenso ndi zofunika kwambiri pa thanzi la anthu.

Kafukufuku wofalitsidwa mu The Lancet Global Health pa Ogasiti 29 adapeza kuti anthu opitilira 5 biliyoni sadya ayodini, vitamini E kapena calcium yokwanira. Anthu opitilira 4 biliyoni amadya chitsulo, riboflavin, folate ndi vitamini C yokwanira.

"Kafukufuku wathu ndi sitepe yaikulu patsogolo," wolemba nawo kafukufukuyu Christopher Free, Ph.D., wofufuza ku UC Santa Barbara's Institute of Marine Science ndi Bren School of Environmental Science and Management, adatero m'mawu omwe adatulutsidwa ndi atolankhani. Free ndi katswiri pa zakudya za anthu.

Free anawonjezera kuti, "Izi sizikutanthauza kuti zimapereka chiŵerengero choyamba cha kudya zakudya zochepa kwa magulu azaka 34 ndi amuna kapena akazi m'dziko lililonse, komanso chifukwa chakuti zimapangitsa kuti njira ndi zotsatira izi zipezeke mosavuta kwa ofufuza ndi akatswiri."

Malinga ndi kafukufuku watsopanoyu, kafukufuku wakale adawunika kusowa kwa michere yambiri kapena kusapezeka mokwanira kwa zakudya zomwe zili ndi michereyi padziko lonse lapansi, koma sipanakhale kuyerekezera kulikonse kwa kuchuluka kwa zakudya zomwe zimadyedwa padziko lonse lapansi kutengera zomwe zimafunika pa michere.

Pazifukwa izi, gulu lofufuza linayerekeza kuchuluka kwa kudya zakudya zopatsa thanzi zokwanira 15 m'maiko 185, zomwe zikuyimira 99.3% ya anthu onse. Anafika pomaliza izi kudzera mu chitsanzo - pogwiritsa ntchito "gulu logwirizana padziko lonse la zakudya zokhudzana ndi zaka ndi kugonana" ku deta kuchokera ku 2018 Global Diet Database, yomwe imapereka zithunzi kutengera kafukufuku wa munthu payekha, kafukufuku wa m'nyumba ndi deta ya chakudya cha dziko lonse. Kuyerekeza kwa zomwe zaperekedwa.

Olembawo adapezanso kusiyana pakati pa amuna ndi akazi. Akazi ndi omwe ali ndi mwayi waukulu wodya ayodini, vitamini B12, iron ndi selenium yokwanira kuposa amuna. Koma amuna sapeza magnesium, zinc, thiamine, niacin ndi mavitamini A, B6 ndi C okwanira.
Kusiyana kwa madera nakonso kukuwonekera. Kusadya mokwanira riboflavin, folate, mavitamini B6 ndi B12 n'koopsa kwambiri ku India, pomwe kudya calcium n'koopsa kwambiri ku South ndi East Asia, sub-Saharan Africa ndi Pacific.

"Zotsatirazi ndi zodetsa nkhawa," adatero wolemba nawo kafukufukuyu Ty Beal, katswiri wamkulu waukadaulo ku Global Alliance for Improved Nutrition ku Switzerland, m'nkhani yomwe adatulutsa. "Anthu ambiri - kuposa momwe ankaganizira kale, m'madera onse ndi m'maiko onse omwe ali ndi ndalama - sadya mokwanira michere yambiri yofunika. Mipata iyi imawononga zotsatira zaumoyo ndipo imachepetsa kuthekera kwa anthu padziko lonse lapansi."

Dr. Lauren Sastre, pulofesa wothandizira wa sayansi ya zakudya komanso mkulu wa pulogalamu ya Farm to Clinic ku East Carolina University ku North Carolina, anati kudzera pa imelo kuti ngakhale kuti zomwe zapezekazi ndi zapadera, zikugwirizana ndi maphunziro ena ang'onoang'ono, okhudza dzikolo. Zomwe zapezekazi zakhala zikugwirizana kwa zaka zambiri.

"Uwu ndi kafukufuku wofunika kwambiri," anawonjezera Sastre, yemwe sanali nawo mu kafukufukuyu.

Kuwunika mavuto padziko lonse okhudzana ndi kudya

Kafukufukuyu ali ndi zoletsa zingapo zofunika. Choyamba, chifukwa kafukufukuyu sanaphatikizepo kudya zakudya zowonjezera komanso zakudya zolimbitsa thupi, zomwe zingapangitse kuti anthu ena azidya zakudya zina, zina mwa zofooka zomwe zapezeka mu kafukufukuyu ndi izi: Mwina sizingakhale zazikulu kwambiri m'moyo weniweni.

Koma deta yochokera ku United Nations Children's Fund ikuwonetsa kuti 89% ya anthu padziko lonse lapansi amadya mchere wokhala ndi ayodini. "Chifukwa chake, ayodini ikhoza kukhala michere yokhayo yomwe imawerengedwa mopitirira muyeso kuti kudya mokwanira kuchokera ku chakudya sikukwanira."

"Chomwe ndikutsutsa chokha ndichakuti ananyalanyaza potaziyamu chifukwa chakuti palibe miyezo," adatero Sastre. "Ife aku America tikulandira potaziyamu (yomwe imalimbikitsidwa tsiku lililonse), koma anthu ambiri sapeza yokwanira. Ndipo iyenera kulinganizidwa ndi sodium. Anthu ena amapeza sodium wochuluka, Ndipo osapeza potaziyamu wokwanira, zomwe ndizofunikira kwambiri pa kuthamanga kwa magazi (ndi) thanzi la mtima."

Kuphatikiza apo, ofufuzawo adati palibe chidziwitso chokwanira chokhudza kudya zakudya za munthu aliyense padziko lonse lapansi, makamaka ma data omwe amayimira dziko lonse kapena omwe amaphatikizapo kudya kwa masiku opitilira awiri. Kusowa kumeneku kumalepheretsa ofufuza kutsimikizira kuyerekezera kwawo kwa chitsanzo.

Ngakhale gululo linayesa kudya zakudya zosakwanira, palibe deta yosonyeza ngati izi zimayambitsa kusowa kwa zakudya zomwe zingafunike kuzindikirika ndi dokotala kapena katswiri wa zakudya kutengera mayeso a magazi ndi/kapena zizindikiro.

Zakudya zopatsa thanzi kwambiri

Akatswiri azakudya ndi madokotala angakuthandizeni kudziwa ngati mukupeza mavitamini kapena michere yokwanira kapena ngati kusowa kwa mavitamini m'thupi kwaonekera poyezetsa magazi.

"Ma micronutrients amagwira ntchito yofunika kwambiri pakugwira ntchito kwa maselo, chitetezo chamthupi (ndi) kagayidwe kachakudya," adatero Sastre. "Komabe sitikudya zipatso, ndiwo zamasamba, mtedza, mbewu, tirigu wonse - komwe zakudya izi zimachokera. Tiyenera kutsatira malangizo a American Heart Association, 'idyani utawaleza.'"

Nayi mndandanda wa kufunika kwa michere isanu ndi iwiri yomwe ili ndi chakudya chochepa kwambiri padziko lonse lapansi komanso zakudya zina zomwe zili ndi michere yambiri:

1. Kalisiyamu
● Chofunika kwambiri pa mafupa olimba komanso thanzi labwino
● Amapezeka mu mkaka ndi soya wothira mafuta, zinthu zolowa m'malo mwa amondi kapena mpunga; ndiwo zamasamba zobiriwira zakuda; tofu; sardine; salimoni; tahini; madzi a lalanje kapena a mphesa wothira mafuta

2. Folic acid

● Chofunika kwambiri pakupanga maselo ofiira a magazi ndi kukula ndi kugwira ntchito kwa maselo, makamaka panthawi ya mimba.
● Zimapezeka mu ndiwo zamasamba zobiriwira, nyemba, nandolo, mphodza ndi tirigu wokhuthala monga buledi, pasitala, mpunga ndi chimanga

3. Ayodini

● Chofunika kwambiri pa ntchito ya chithokomiro komanso kukula kwa mafupa ndi ubongo
● Amapezeka mu nsomba, nyanja za m'nyanja, nkhanu, mkaka, mazira ndi mchere wokhala ndi ayodini

4. Chitsulo

● Chofunika kwambiri popereka mpweya m'thupi komanso pakukula ndi chitukuko
● Amapezeka mu oyster, bakha, ng'ombe, sardine, nkhanu, nkhosa, chimanga cholimba, sipinachi, artichoke, nyemba, mphodza, masamba obiriwira akuda ndi mbatata.

5. Magnesium

● Chofunika kwambiri pa ntchito ya minofu ndi mitsempha, shuga m'magazi, kuthamanga kwa magazi, komanso kupanga mapuloteni, mafupa, ndi DNA.
● Amapezeka mu nyemba, mtedza, mbewu, tirigu wonse, ndiwo zamasamba zobiriwira komanso chimanga cholimba

6. Niacin

● Chofunika kwambiri pa dongosolo la mitsempha ndi kugaya chakudya
● Amapezeka mu ng'ombe, nkhuku, msuzi wa phwetekere, Turkey, mpunga wofiirira, mbewu za dzungu, nsomba ya salimoni ndi chimanga cholimba

7. Riboflavin

● Chofunika kwambiri pa kagayidwe kachakudya ka mphamvu, chitetezo chamthupi, komanso khungu ndi tsitsi labwino.
● Amapezeka mu mazira, mkaka, nyama, tirigu ndi ndiwo zamasamba zobiriwira

Ngakhale kuti zakudya zambiri zimapezeka kuchokera ku chakudya, zakudya zomwe zimapezeka ndi zochepa kwambiri komanso zosakwanira kuthandiza anthu pa zosowa zawo zaumoyo, anthu ambiri amaika chidwi chawo pazowonjezera zakudya.

Koma anthu ena ali ndi funso: Kodi ayenera kumwa zakudya zowonjezera kuti adye bwino?

Katswiri wafilosofi wamkulu Hegel adanenapo kuti "kukhala ndi moyo ndi koyenera", ndipo ndi chimodzimodzi ndi zakudya zowonjezera. Kukhala ndi moyo kuli ndi gawo lake komanso kufunika kwake. Ngati zakudya sizili bwino ndipo kusalinganika kwa zakudya kumachitika, zakudya zowonjezera zingakhale zowonjezera zamphamvu pa kapangidwe koipa ka zakudya. Zakudya zambiri zowonjezera zathandiza kwambiri pakusunga thanzi la thupi. Mwachitsanzo, vitamini D ndi calcium zimatha kulimbikitsa thanzi la mafupa ndikuletsa kufooka kwa mafupa; folic acid imatha kuteteza bwino ziphuphu za m'mimba za fetal.

Mungafunse kuti, "Tsopano popeza tilibe chakudya ndi zakumwa zambiri, kodi tingasowe bwanji zakudya zokwanira?" Apa mungakhale mukupeputsa tanthauzo la kusowa kwa zakudya m'thupi. Kusadya mokwanira (kotchedwa kusowa kwa zakudya m'thupi) kungayambitse kusowa zakudya m'thupi, monganso kudya kwambiri (kotchedwa kudya mopitirira muyeso), komanso kusankha zakudya (kotchedwa kusalinganika kwa zakudya m'thupi) kungayambitsenso kusowa zakudya m'thupi.

Deta yofunikira ikuwonetsa kuti anthu okhala m'deralo ali ndi zakudya zokwanira zitatu zazikulu monga mapuloteni, mafuta, ndi chakudya m'zakudya, koma kusowa kwa zakudya zina monga calcium, iron, vitamini A, ndi vitamini D kulipobe. Chiwerengero cha anthu osowa zakudya m'thupi akuluakulu ndi 6.0%, ndipo chiwerengero cha anthu osowa zakudya m'thupi pakati pa anthu azaka 6 ndi kupitirira apo ndi 9.7%. Chiwerengero cha anthu osowa zakudya m'thupi pakati pa ana azaka zapakati pa 6 ndi 11 ndi amayi apakati ndi 5.0% ndi 17.2% motsatana.

Chifukwa chake, kumwa zakudya zowonjezera pamlingo woyenera kutengera zosowa zanu potengera zakudya zoyenera kuli ndi phindu lake popewa ndi kuchiza matenda osowa zakudya m'thupi, choncho musawakane mwachimbulimbuli. Koma musadalire kwambiri zakudya zowonjezera, chifukwa pakadali pano palibe zakudya zowonjezera zomwe zingazindikire ndikudzaza mipata yonse mu kapangidwe kosayenera ka zakudya. Kwa anthu wamba, zakudya zoyenera komanso zoyenera nthawi zonse ndizofunikira kwambiri.