Into onokuthi ungayazi kukuba abantu abaninzi abafumani izondlo ezisi-7 ezaneleyo

Izondlo ezifana ne-iron kunye ne-calcium zibalulekile kwigazi kunye nempilo yamathambo. Kodwa uphononongo olutsha lubonisa ukuba ngaphezu kwesiqingatha sabemi behlabathi abafumani kwaneleyo kwezi zondlo kunye nezinye izondlo ezintlanu ezikwabalulekile kwimpilo yabantu.

Uphononongo olupapashwe kwi-Lancet Global Health ngo-Agasti 29 lwafumanisa ukuba abantu abangaphezu kwe-5 yezigidigidi abayityi ngokwaneleyo iodine, i-vitamin E okanye i-calcium. Ngaphezulu kwe-4 yeebhiliyoni zabantu batya izixa ezingonelanga ze-iron, i-riboflavin, i-folate kunye ne-vitamin C.

"Uphononongo lwethu linyathelo elikhulu eliya phambili," utshilo uChristopher Free, Ph.D., umncedisi wophando kwi-UC Santa Barbara's Institute of Marine Science kunye neBren School of Environmental Science and Management, utshilo kwingxelo. upapasho ndaba zekhampani. Isimahla ikwayingcali kwisondlo somntu.

I-Free yongezwa, "Oku akukona nje ukuba kunika uqikelelo lokuqala lokungonelanga kwe-micronutrient kwi-34 yobudala kunye namaqela esini phantse kuwo onke amazwe, kodwa nangenxa yokuba yenza ezi ndlela kunye neziphumo zifikeleleke ngokulula kubaphandi kunye nabasebenzi."

Ngokophononongo olutsha, izifundo ezidlulileyo ziye zavavanya ukunqongophala kwe-micronutrient okanye ukungabikho ngokwaneleyo kokutya okuqulethe ezi zondlo kwihlabathi jikelele, kodwa akuzange kubekho naluphi na uqikelelo lwehlabathi jikelele olusekelwe kwiimfuno zezondlo.

Ngenxa yezi zizathu, iqela lophando liqikelele ukuxhaphaka kokungena ngokwaneleyo kwe-15 micronutrients kumazwe angama-185, emele i-99.3% yabemi. Baye bafikelela kwesi sigqibo ngokwenza imodeli - ukusebenzisa "iseti ehambelanayo yehlabathi jikelele- kunye neemfuno zesondlo ezikhethekileyo zesini" kwidatha evela kwi-Global Diet Database ye-2018, ebonelela ngeefoto ezisekelwe kuphando lomntu ngamnye, uphando lwasekhaya kunye nedatha yesizwe yokutya. Uqikelelo lwegalelo.

Ababhali nabo bafumana umahluko phakathi kwamadoda nabafazi. Abasetyhini kunokwenzeka ukuba bangathathi ngokwaneleyo iodine, ivithamin B12, i-iron kunye neselenium kunamadoda. Amadoda, kwelinye icala, awafumani ngokwaneleyo i-magnesium, i-zinc, i-thiamine, i-niacin kunye neevithamini A, B6 kunye no-C.
Iiyantlukwano zemimandla nazo ziyabonakala. Ukungena ngokwaneleyo kwe-riboflavin, i-folate, iivithamini B6 kunye ne-B12 zinzima kakhulu e-Indiya, ngelixa i-calcium intake inzima kakhulu kwi-South and East Asia, i-Afrika engaphantsi kwe-Sahara kunye ne-Pacific.

"Ezi ziphumo ziphathelele," u-co-author-co-author u-Ty Beal, ingcali ephezulu yezobugcisa kwi-Global Alliance for Improved Nutrition eSwitzerland, yathi kwi-press release. "Uninzi lwabantu - nangaphezulu kunokuba bekucingelwa ngaphambili, kuyo yonke imimandla nakumazwe kuwo onke amanqanaba emivuzo - abadli ngokwaneleyo kwizakhamzimba ezininzi ezibalulekileyo. Ezi zithuba zonakalisa iziphumo zempilo kwaye zinciphisa amandla omntu kwihlabathi. ”

UDkt. Lauren Sastre, uprofesa oncedisayo wenzululwazi yezondlo kunye nomlawuli weNkqubo yeFama ukuya kwiKliniki kwiYunivesithi yase-East Carolina eNorth Carolina, uthe nge-imeyile ukuba ngelixa iziphumo ziyingqayizivele, zihambelana nezinye, ezincinci, izifundo ezithile zelizwe. Izinto ezifunyanisiweyo ziye zangqinelana ukutyhubela iminyaka.

"Olu luphando oluxabisekileyo," wongezelela uSastre, owayengabandakanyekanga kwisifundo.

Ukuvavanya imiba yendlela yokutya yehlabathi

Olu phononongo lunemida emininzi ebalulekileyo. Okokuqala, ngenxa yokuba uphononongo aluzange lubandakanye ukuthathwa kweezongezo kunye nokutya okuqinisiweyo, okunokuthi kunyuse ngokwethiyori ukutya kwabantu abathile kwizondlo ezithile, ezinye zeentsilelo ezifunyenwe kuphononongo zi Isenokungabi yingozi kangako ebomini.

Kodwa idatha evela kwiNgxowa-mali yaBantwana yeZizwe eziManyeneyo ibonisa ukuba i-89% yabantu kwihlabathi jikelele batya ityuwa ene-iodized. Ngaloo ndlela, i-iodine inokuba yodwa izondlo apho ukutya okungonelanga kugqithiswe kakhulu, ".

“Ekuphela kwento endiyigxekayo kukuba abayihoyanga ipotassium kuba akukho migangatho,” utshilo uSastre. "Thina baseMerika ngokuqinisekileyo sifumana (isibonelelo semihla ngemihla esicetyiswayo) se-potassium, kodwa abaninzi abantu abafumani ngokwaneleyo. Kwaye kufuneka ukulungelelaniswa ne-sodium. Abanye abantu bafumana i-sodium eninzi, kwaye bengafumani i-potassium eyaneleyo, ebaluleke kakhulu. ngenxa yoxinzelelo lwegazi (kunye) nempilo yentliziyo."

Ukongeza, abaphandi bathi luncinci ulwazi olupheleleyo malunga nokutya komntu kwihlabathi liphela, ngakumbi iiseti zedatha ezimele ilizwe okanye zibandakanya ukuthatha ngaphezulu kweentsuku ezimbini. Oku kunqongophala kunciphisa amandla abaphandi ukuqinisekisa uqikelelo lwemodeli yabo.

Nangona iqela lilinganisa ukungena ngokwaneleyo, akukho datha malunga nokuba oku kukhokelela ekunqongopheni kwezondlo eziya kufuneka zifunyanwe ngugqirha okanye isondlo esisekelwe kwiimvavanyo zegazi kunye / okanye iimpawu.

Ukutya okunesondlo ngakumbi

Iingcali zezondlo kunye noogqirha banokukunceda ubone ukuba ufumana iivithamini okanye iiminerali ezaneleyo okanye ukuba ukusilela kubonakaliswa ngovavanyo lwegazi.

"I-Micronutrients idlala indima ebalulekileyo ekusebenzeni kweeseli, i-immunity (kunye) ne-metabolism," kusho uSastre. "Nangona kunjalo asidli iziqhamo, imifuno, amantongomane, imbewu, ukutya okuziinkozo - apho oku kutya kuvela khona. Kufuneka silandele isincomo se-American Heart Association, 'sidle i-rainbow.'

Nalu uluhlu lokubaluleka kwezondlo zisixhenxe ezinokuthathwa kwehlabathi jikelele kunye nokunye kokutya abazizityebi kuko:

1.Ikhalsiyam
● Ibalulekile kumathambo omelele nempilo iyonke
● Ifunyenwe kwiimveliso zobisi kunye nesoya eqinisiweyo, ialmond okanye irayisi endaweni yerayisi; imifuno eluhlaza eluhlaza; tofu; iintlanzana; islamoni; tahini; i-orenji eqiniweyo okanye ijusi yegrapefruit

2. Folic acid

● Kubalulekile ekwenziweni kweeseli ezibomvu zegazi kunye nokukhula nokusebenza kweeseli, ngakumbi ngexesha lokukhulelwa
● Iqulethwe kwimifuno eluhlaza bumnyama, iimbotyi, iiertyisi, iilentile kunye neenkozo eziqinisiweyo ezifana nesonka, ipasta, irayisi kunye neesiriyeli.

3. Iodine

● Ibalulekile ekusebenzeni kwedlala lengqula nakuphuhliso lwamathambo nengqondo
● Ifumaneka kwintlanzi, kwizityalo zaselwandle, kwi-shrimp, kwiimveliso zobisi, amaqanda kunye netyuwa ene-iodized

4.Intsimbi

● Ibalulekile ekuhambiseni ioksijini emzimbeni nasekukhuleni nasekukhuleni
● Ifumaneka kwimbatyisi, idada, inyama yenkomo, isardadi, unonkala, itakane, iisiriyeli eziqinisiweyo, isipinatshi, iartichokes, iimbotyi, iilentile, imifuno enamagqabi amnyama kunye neetapile.

5.Magnesium

● Ibalulekile ekusebenzeni kwezihlunu nemithambo-luvo, iswekile esegazini, uxinzelelo lwegazi nokuveliswa kweprotein, amathambo neDNA
● Ifumaneka kwiimbotyi, kwiindongomane, kwiimbewu, kwiinkozo, kwimifuno enamagqabi aluhlaza nakwiisiriyeli eziqinisiweyo.

6. Niacin

● Ibalulekile kwinkqubo yemithambo-luvo nakwinkqubo yokwetyisa
● Ifumaneka kwinyama yenkomo, kwinkuku, kwisosi yetumato, kwiturkey, kwirayisi emdaka, kwimbewu yethanga, kwisalmon kunye nokutya okuziinkozo.

7. Riboflavin

● Ibalulekile ekutyeni kumetabolism, inkqubo yomzimba yokuzikhusela kwizifo, ulusu neenwele ezisempilweni
● Ifumaneka kumaqanda, kwiimveliso zobisi, inyama, iinkozo kunye nemifuno eluhlaza

Nangona izondlo ezininzi zinokufumaneka ekutyeni, izondlo ezifunyenweyo zincinci kakhulu kwaye azanelanga ukuxhasa iimfuno zempilo yabantu, ngoko ke abantu abaninzi bajika ingqalelo yaboizongezo zokutya.

Kodwa abanye abantu banombuzo: Ngaba kufuneka bathathe izongezo zokutya ukuze batye kakuhle?

Isithandi sobulumko esikhulu uHegel sakha sathi "ubukho bunengqiqo", kwaye kuyafana nakwizongezo zokutya. Ubukho bunendima yabo kunye nexabiso labo. Ukuba ukutya akunangqiqo kwaye ukungalingani kwesondlo kwenzeka, izongezo zokutya zinokuba luncedo olunamandla kwisakhiwo sokutya esibi. Uninzi lwezongezo zokutya zenze igalelo elikhulu ekugcineni impilo yomzimba. Ngokomzekelo, i-vitamin D kunye ne-calcium inokukhuthaza impilo yamathambo kunye nokukhusela i-osteoporosis; i-folic acid inokuthintela ngokufanelekileyo iziphene ze-fetal neural tube.

Usenokubuza, “Ngoku ekubeni singanqongophala kokutya nesiselo, sinokuswela njani izondlo?” Apha usenokuyijongela phantsi intsingiselo yokungondleki. Ukungatyi ngokwaneleyo (okubizwa ngokuba kukunqongophala kwesondlo) kunokubangela ukungondleki, njengokuba kunjalo nokutya kakhulu (okwaziwa njengokungondleki kakuhle), kwaye ukukhetha ukutya (okwaziwa njengokungalingani kwesondlo) nako kunokukhokelela ekungondleki.

Idatha efanelekileyo ibonisa ukuba abahlali banokuthatha ngokwaneleyo izondlo ezintathu eziphambili zeprotheni, amafutha, kunye ne-carbohydrates kwisondlo sokutya, kodwa ukunqongophala kwezinye izondlo ezifana ne-calcium, i-iron, i-vitamin A, kunye ne-vitamin D isekhona. Izinga lokungondleki kwabantu abadala yi-6.0%, kwaye izinga le-anemia phakathi kwabahlali abaneminyaka eyi-6 nangaphezulu yi-9.7%. Amazinga e-anemia phakathi kwabantwana abaneminyaka eyi-6 ukuya kwi-11 kunye nabasetyhini abakhulelweyo yi-5.0% kunye ne-17.2% ngokulandelelanayo.

Ke ngoko, ukuthatha izongezo zokutya kwiidosi ezifanelekileyo ezisekelwe kwiimfuno zakho ngokwesiseko sokutya okunokulinganisela kunexabiso layo ekuthinteleni nasekuphatheni ukungondleki, ngoko musa ukwala ngokungaboni. Kodwa musa ukuthembela kakhulu kwizongezo zokutya, kuba okwangoku akukho ncediso yokutya inokubona ngokupheleleyo kwaye igcwalise izithuba kwisakhiwo sokutya esibi. Kubantu abaqhelekileyo, ukutya okunengqiqo kunye nokulinganisela kusoloko kubaluleke kakhulu.