Ukushoda kwezakhi zomzimba ezivamile e-U.S.

Ukuphila kahle

Yize iningi lethu lizazi izinzuzo zokudla ukudla okunomsoco, cishe 10% yabantu baseU.S. banenkinga yokudla okunomsoco. Ukwehluleka ukuthola izakhamzimba ezisemqoka kungaholela ezinkingeni ezahlukahlukene zempilo, kufaka phakathi ukukhathala, ukungaboni ebusuku, ukukhumuzeka kwamathambo, umfutho wegazi ophakeme ngisho nezinduna.

Uma uhlangabezana nalezi zimpawu ezingenhla futhi ukhiphe ezinye izimo zempilo, ungahle uhlupheke ngokushoda kwezakhi. Ukuvimbela nokuthola okuvame kakhulu — kufaka phakathi i-calcium, ama-fatty acid abalulekile, i-folic acid, i-iron, i-magnesium, namavithamini A, B12, C, no-D - kungatholakala ngokuqapha nokulungisa indlela odla ngayo, ngokucabangela izithako zokudla, nokuba ne- ingxoxo nomhlinzeki wakho wezokunakekelwa kwempilo uma usola ukuthi unovithamini noma amaminerali.

Kuyini ukushoda kwezakhi, futhi ngazi kanjani ukuthi nginakho?

Ukushoda kwezakhi kwenzeka lapho umzimba ungatholi inani elidingakalayo lezakhamzimba elizidingayo (isakhi esiyisithako esibalulekile ekukhuleni, entuthukweni, noma ekugcineni impilo), kusho uMichael Jay Nusbaum, MD, owezokwelapha nowokuhlinzwa umqondisi ku Izikhungo Zezempilo zaseNusbaum eNew Jersey.

Abantu abaningi banokuntuleka kwamavithamini kodwa abakuqapheli lokho. Labo abagcina ukungadli kahle, abadla ukudla okungekho esimeni esifanele, noma abahluleka ukuthatha izithasiselo basengozini enkulu. Ezimweni eziningi, izimpawu ziholela esigulini ekutholeni ukuhlolwa, okuveza ukuntula.

Lapho kutholakala ukuntuleka kokudla okunempilo, kulashwa ngokunikeza izakhamzimba ezidingekayo ekudleni kungaba ngokudla, izithasiselo, noma kokubili. Kwezinye izimo zokuntuleka okukhulu, ukuminyaniswa kwe-IV kungadingeka ukugcwalisa okushodayo, ngokusho kukaDkt. Nusbaum.

Ukushoda kwezakhi ezivamile eziyi-9

E-U.S. I-calcium, i-fatty acids ebalulekile, i-folic acid, i-iron, i-magnesium, namavithamini A, B12, C, no-D ngezinye zezinto ezivame kakhulu ukuswela izakhi.

1. I-calcium

Ama-calcium idumela eliyinhloko livela ekubeni yisakhiwo esibalulekile samathambo aqinile. Kepha amaminerali abalulekile futhi ayisihluthulelo sokusebenza kwemisipha nemisipha nempilo yenhliziyo. Ngoba i-calcium igcinwa emathanjeni futhi ihoxiswe lapho singadli ngokwanele, ukushoda kwe-calcium kushiya amathambo ebuthakathaka futhi kunamathuba amaningi okuthi aphuke.

Cishe ama-70% AbaseMelika behluleka ukuhlangabezana nokudla okunconywayo nsuku zonke kwe-calcium, okuwumphumela wokudla okunganele kokudla okunothe nge-calcium noma ukumuncwa okungafanele. Ngokwengeziwe, iziphuzo ezine-caffeine, utshwala, i-soda, imifino enamaqabunga amnyama, ubhontshisi nezinhlamvu ezigcwele kunganciphisa ukumuncwa komzimba kwe-calcium.Izimpawu zokushoda kwe-calcium zifaka phakathi amazinyo anemishwe, izinzipho ezibuthakathaka, noma ukuba ndikindiki / ukuncinza eminwe noma ezinkalweni zemisipha.

2. Ama-acid abalulekile

Ukushoda okubalulekile kwamafutha acid kwenzeka lapho Omega 3 ukusetshenziswa kuncane kakhulu, kepha izimpawu zingavela futhi uma i-omega-6 fatty acid engena ekudleni okucutshunguliwe iphezulu kakhulu, kusho uPaul Kriegler, RD, umphathi wohlelo lwemikhiqizo yokudla Isikhathi sempilo . Izimpawu zifaka phakathi isikhumba esikhanyayo, izinzipho ezinamafutha noma eziqhekekile, nezinduna.

3. I-folic acid

I-folic acid , enye yamavithamini amaningi e-B, idlala indima ekugcineni amaseli abomvu enempilo futhi ibaluleke kakhulu ngesikhathi sokukhulelwa, njengoba abesifazane abanezitolo eziphansi ze-folic acid banethuba elikhulu lokuthola umntwana onesiphako se-neural tube (njenge-spina bifida) . Ngaphandle kokukhulelwa, i-folic acid isiza ukuvimbela i-anemia nesifo senhliziyo.

Labo abangazidli izithelo nemifino eyanele (noma abaphuza kakhulu imifino yabo) basengozini enkulu yokuthola ukusweleka komuntu. Abantu abaphuza kakhulu utshwala noma abathatha imishanguzo ethile (njenge mthombeni , imethotrexate , sulfasalazine , unqobile , i-trimethoprim-sulfamethoxazole , kanye nama-barbiturates) banengozi eyengeziwe yokuthola ukushoda kwe-folic acid. Izimpawu zingafana nalezo ezibangelwa ukuntuleka kwensimbi, kufaka phakathi ukukhathala, ukudinwa, ukulahleka kwezinwele nokuphefumula.

OKUSHIWO: Izinhlobo ezintathu zemithi ezingaba nokusebenzisana kwamavithamini

4. Insimbi

Insimbi Ukushoda kungavela ngezindlela eziningi: ukusetshenziswa okunganele kokudla okunothe ngensimbi, ukumuncwa insimbi okungekuhle, noma ukulahleka kwensimbi ngokulahleka ngokweqile kwegazi noma ngesikhathi sokuthuthuka empilweni njengokuthomba, ukukhulelwa, noma ukuncelisa, kusho uKriegler. Abanye abantu abanengozi eyengeziwe yokuthola ukusweleka kwensimbi kubandakanya labo abanezimo ezithile zesisu noma zamathumbu ezingadala ukopha noma zinciphise ukumuncwa kwensimbi ekudleni.

Ukushoda kwe-iron anemia kungadala ukukhathala okujwayelekile, ikhanda, isiyezi, ukuphefumula okuncane, ubuthakathaka bemisipha, umbala wesikhumba ophaphathekile, nobuhlungu besifuba. Kwabesifazane abakhulelwe, amazinga wensimbi kufanele ahlolwe njalo, njengoba omama abakhulelwe besengozini enkulu yokuba nalesi simo.

5. Magnesium

Magnesium kuyinto yamaminerali ebalulekile ethinta amakhulu okuphendula komzimba emzimbeni, kufaka phakathi ukulawula ukusebenza kwemisipha nezinzwa. Abantu abaningi baseMelika abadli njalo inani elanele le-magnesium futhi izithasiselo eziningi ze-multivitamin ziqukethe inani elinganele le-magnesium ngoba iyiminerali eningi ethatha umthamo omkhulu wesikhala kwifomula, ngakho-ke kuvame ukunconywa njengokungezelela, okuzimele, kuphawula uKriegler. Izimpawu zokushoda kwe-magnesium zifaka amajaqamba emisipha, isigqi senhliziyo esingajwayelekile, ukuba ndikindiki okungachazeki noma ukuncinza, nomfutho wegazi ophakeme.

6. Uvithamini A

Uvithamini A kubalulekile ekushintsheni amangqamuzana esikhumba kanye nokugcina umbono omuhle kanye namasosha omzimba aphilile. Ngalesi sizathu, labo abanokushoda kukavithamini A basengozini eyengeziwe yokuthola ukutheleleka okunzima. Njengoba izingane zithambekele ekungenweni yizifo, kubalulekile ukuthi labo abangaphansi kweminyaka engu-5 bathole uvithamini A owanele ekudleni kwabo noma ngezithasiselo. Kubantu abadala, enye yezimpawu eziyisixwayiso zokuntuleka kukavithamini A ukungaboni ebusuku.

7. Uvithamini B12

Enye yezinhlobo eziyisishiyagalombili zamavithamini B, uvithamini B12 isiza ukwakha amaseli abomvu egazi, ithuthukisa ukusebenza kwezinzwa, futhi inikeze ngamabhulokhi wokwakha i-DNA. Labo abasengozini enkulu yokuntuleka kukavithamini B12 yimifino, abantu abanezinkinga zamathumbu ezinciphisa ukumuncwa kwamavithamini, abantu abadala, nalabo abathatha umuthi wesilungulela wesikhathi eside. Izimpawu zokushoda kukavithamini B12 ziyefana nezokushoda kwegazi, kufaka phakathi ubuthakathaka, isikhumba esiphaphathekile, ukuphefumula okuncane nokushintsha kwemizwelo.

8. Uvithamini C

Uvithamini C isebenza njenge-antioxidant emzimbeni, isiza ukuvimbela umonakalo odalwe ngama-radicals wamahhala. U-Vitamin C ubuye asize ekwakhekeni kwe-hormone ne-amino acid; kuyasiza futhi ukumuncwa kwensimbi. Umphumela owaziwa kakhulu wokushoda kukavithamini C yi-scurvy, isifo esibulalayo uma singelashwa esibangela ukuvuvukala nokopha kwezinsini, ukulimazeka okulula, ubuthakathaka, ukukhathala, ukuqubuka, nobunzima bokupholisa amanxeba. Ngenkathi isikhwebu singavamile namuhla, ukudla kahle uvithamini C kusabalulekile empilweni efanele, njengoba uvithamini C elawula ukukhiqizwa kwe-collagen.

9. Uvithamini D

Uvithamini D ihlukile ngoba uvithamini D omningi angakhiqizwa emizimbeni yethu lapho ivezwa inani elanele lemisebe ye-UVB evela elangeni. Indima ebalulekile kaVitamin D ukulawula ukumuncwa kwe-calcium. Labo abanokushoda kukavithamini D abakwazi ukumunca leyo calcium bese beqinisa amathambo. Kodwa-ke, uvithamini D unezinye izindima eziningi ezibalulekile empilweni yonke, kufaka phakathi ukusekela impilo yethambo, impilo yenhliziyo, i-testosterone, kanye nokusebenza komzimba.

I- i-NIH kusho lokhoAma-35% abantu abadala e-United States awanavithamini D.Zama ukuthola imizuzu eyi-10-15 yokuchayeka kwelanga maphakathi nobusuku kobuso, izandla, nezingalo ngaphandle kwesikrini esivikela ilanga kunganela ukugcina amazinga kavithamini D enempilo, ngokuya ngesikhathi sonyaka, nobubanzi besikhumba. Khumbula, uma isikhumba sakho siqala ukubomvana, uthole ilanga eliningi kakhulu.

OKUSHIWO: Ngingakanani i-vitamin D okufanele ngiyithathe?

Ungakuvimbela kanjani ukushoda kwezakhi

Indlela elula yokuvimbela ukuswela kwezakhi ukudla ukudla okunomsoco, okunomsoco osuselwa enanini lomkhiqizo (ama-seven-plus servings ngosuku) namaprotheni amaningi, kanye nokwengeza ukudla kwakho nsuku zonke nge-multivitamin esezingeni eliphakeme, uvithamini D, no-oyela wezinhlanzi u-omega-3, kusho uKriegler. Uma ukhathazekile ngokushoda kwezakhi, kunezinyathelo ezimbalwa ongazithatha:

Hlola

Umhlinzeki wakho wezokunakekelwa kwempilo anga-oda ukuhlolwa kwegazi ukuze kuhlolwe amazinga akho wezakhi ezibalulekile uma ukhombisa izimpawu zokushoda. Ukuhlolwa kwegazi komuntu ngamunye kungenziwa ukuze kuhlolwe ukuntuleka okuthile kwezakhi. Kodwa-ke, a iphaneli yokudla okuphelele iyindlela ephumelela kunazo zonke yokukala impilo yakho yonke ngokuya ngamazinga wamavithamini, izakhamzimba, nama-enzyme. Ukuzila ukudla ebusuku kunganconywa ukukhulisa ukunemba kwemiphumela.

Linganisa indlela odla ngayo

Ukuthola izakhamzimba ekudleni kwakho ngenkathi ugwema ukudla okucutshunguliwe, ukudla okusheshayo, noshukela kuyindlela ekahle yokugwema ukushoda kwezakhi. Imithombo yokudla ifaka:

• I-calcium: Imikhiqizo yobisi (ubisi, iyogathi, noma ushizi), isardadi, ijusi lewolintshi eliqiniswe nge-calcium nemifino eluhlaza
• I-folic acid: Amaqanda, imifino eluhlaza eluhlaza, izithelo, nobhontshisi omisiwe nophizi
• Ama-fatty acid abalulekile: Izinhlanzi zamanzi abandayo, ifilakisi, namafutha omnqumo
• Insimbi: Imikhiqizo yobisi eqinisiwe, izinhlanzi ezinamafutha, izikhupha zamaqanda, inyama ebomvu, izinkukhu, inhlanzi nobhontshisi noma imidumba
• Magnesium: Imbewu yamathanga, imifino eluhlaza eluhlaza, ubhontshisi, imidumba nezinhlamvu ezigcwele
• Uvithamini A: Isipinashi, i-chard, ubhatata, isikwashi, amathanga, izaqathe, umango, upopo, amaqanda nobisi
• Uvithamini B12: Inyama, inhlanzi, izinkukhu, amaqanda nemikhiqizo yobisi
• Uvithamini C: Izithelo ze-citrus, i-broccoli, i-cantaloupe, ukholifulawa, i-kiwi, ubhatata, utamatisi, i-kale, i-bell pepper nama-strawberry
• Uvithamini D: Izinhlanzi ezinamafutha, isibindi senyama yenkomo, izikhupha zamaqanda, noma ukudla okuningi okuqinisiwe (noma kunjalo, cishe akunakwenzeka ukuthola amazinga kavithamini D alungile ngokudla kuphela, kuphawula uKriegler)

Cabanga ngezithako

Noma unokudla okunempilo, kungaba nzima ukuthola ibhalansi efanelekile yezakhamzimba.Izithasiselo eziqukethe izakhamzimba ezibalulekile zitholakala zodwa, noma kumafomula e-multivitamin; umhlinzeki wakho wezokunakekelwa kwempilo noma usokhemisi bangakusiza ukunquma ifayili le- ibhalansi yesokudla yezithasiselo .