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

Izondlo ezifana ne-iron kunye ne-calcium zibalulekile kwimpilo yegazi kunye namathambo. Kodwa uphando olutsha lubonisa ukuba ngaphezulu kwesiqingatha sabemi behlabathi abafumani ngokwaneleyo ezi zondlo kunye nezinye izondlo ezintlanu ezibaluleke kakhulu kwimpilo yabantu.

Uphononongo olupapashwe kwiThe Lancet Global Health nge-29 ka-Agasti lufumanise ukuba abantu abangaphezu kwe-5 yeebhiliyoni abayityi i-iodine eyaneleyo, i-vitamin E okanye i-calcium. Abantu abangaphezu kwe-4 yeebhiliyoni abayityi i-iron eyaneleyo, i-riboflavin, i-folate kunye ne-vitamin C.

"Uphando lwethu lunyathelo elikhulu phambili," utshilo umbhali okhokelayo kolu phando uChristopher Free, Ph.D., iqabane lophando kwi-UC Santa Barbara's Institute of Marine Science kunye neBren School of Environmental Science and Management, kwingxelo ekhutshwe yi-media. UFree ukwayingcali kwisondlo sabantu.

UFree wongeze wathi, "Oku akupheleli nje ekubeni kubonelelwa ngoqikelelo lokuqala lokungafumani izakhamzimba ezaneleyo kumaqela angama-34 ubudala kunye nesini phantse kuwo onke amazwe, kodwa kukwangenxa yokuba kwenza ezi ndlela kunye neziphumo zifikeleleke lula kubaphandi kunye noogqirha."

Ngokutsho kolu phando lutsha, izifundo zangaphambili ziye zavavanya ukunqongophala kwezakhamzimba okanye ukunqongophala kokutya okunezi zakhamzimba kwihlabathi liphela, kodwa akukho qikelelo lwehlabathi lonke olusekelwe kwiimfuno zezakhamzimba.

Ngenxa yezi zizathu, iqela lophando liqikelele ukuxhaphaka kokungatyiwa ngokwaneleyo kwezakhamzimba ezili-15 kumazwe ali-185, ezimele i-99.3% yabemi. Bafikelele kwesi sigqibo ngokumisela imodeli - besebenzisa "iseti ehambelanayo yehlabathi yeemfuno zesondlo ngokweminyaka nesini" kwidatha evela kwi-2018 Global Diet Database, ebonelela ngeefoto ezisekelwe kuphando lomntu ngamnye, uphando lwasekhaya kunye nedatha yokubonelela ngokutya kwesizwe. Uqikelelo lwengeniso.

Ababhali bafumanise umahluko phakathi kwamadoda nabafazi. Abafazi banamathuba amaninzi okufumana i-iodine eyaneleyo, i-vitamin B12, i-iron kunye ne-selenium kunamadoda. Kwelinye icala, amadoda akafumani i-magnesium, i-zinc, i-thiamine, i-niacin eyaneleyo kunye neevithamini A, B6 kunye ne-C.
Umahluko kwiindawo ezithile nawo uyabonakala. Ukungoneli kokutya i-riboflavin, i-folate, iivithamini B6 kunye ne-B12 kukhulu kakhulu eIndiya, ngelixa ukutya i-calcium kukhulu kakhulu eMzantsi naseMpuma Asia, kwi-Afrika esezantsi kweSahara nakwiPasifiki.

"Ezi ziphumo ziyaxhalabisa," utshilo umbhali-mbhali osebenzisana nophando uTy Beal, ingcali ephezulu kwezobuchwepheshe kwiGlobal Alliance for Improved Nutrition eSwitzerland, kwingxelo yabezindaba. "Uninzi lwabantu - nangaphezu kokuba bekucingelwa ngaphambili, kuzo zonke iindawo nakumazwe kuwo onke amanqanaba engeniso - abadli ngokwaneleyo izondlo ezininzi ezibalulekileyo. Ezi zikhewu zonakalisa iziphumo zempilo kwaye zithintela amandla abantu kwihlabathi liphela."

UGqr. Lauren Sastre, uprofesa oncedisayo wesayensi yesondlo kunye nomlawuli wenkqubo yeFarm to Clinic kwiYunivesithi yase-East Carolina eNorth Carolina, uthe nge-imeyile ukuba nangona iziphumo zahlukile, ziyahambelana nezinye izifundo ezincinci, ezijoliswe kwilizwe elithile. Iziphumo bezisoloko zihambelana kule minyaka idlulileyo.

“Olu luphononongo oluxabisekileyo,” wongeza uSastre, owayengabandakanyekanga kolu phando.

Ukuvavanya imiba yemikhwa yokutya yehlabathi

Olu phononongo lunemida emininzi ebalulekileyo. Okokuqala, ngenxa yokuba olu phononongo aluzange lubandakanye ukutya izongezo zokutya kunye nokutya okuqinisiweyo, okunokuthi ngokwethiyori kunyuse ukutya kwabanye abantu izondlo ezithile, ezinye zeziphene ezifunyenwe kolu phononongo kukuba Isenokungabi yinto embi kangako ebomini bokwenyani.

Kodwa idatha evela kwi-United Nations Children's Fund ibonisa ukuba i-89% yabantu kwihlabathi liphela basebenzisa ityuwa ene-iodine. "Ngenxa yoko, i-iodine isenokuba yeyona sondlo kuphela apho ukutya okunganeleyo kucingelwa kakhulu."

“Eyona nto ndiyigxekayo kukuba bayityeshele i-potassium kuba kungekho migangatho,” utshilo uSastre. “Thina baseMelika ngokuqinisekileyo sifumana (isibonelelo semihla ngemihla esicetyiswayo) se-potassium, kodwa uninzi lwabantu alufumani phantse ngokwaneleyo. Kwaye kufuneka ilinganiswe ne-sodium. Abanye abantu bafumana i-sodium eninzi kakhulu, Kwaye abafumani i-potassium eyaneleyo, nto leyo ibalulekileyo kuxinzelelo lwegazi (kunye) nempilo yentliziyo.”

Ukongeza, abaphandi bathi akukho lwazi lupheleleyo malunga nokutya okutyiwayo ngumntu ngamnye kwihlabathi liphela, ingakumbi iiseti zedatha ezimele ilizwe lonke okanye ezibandakanya ukutya okutyiwayo kwiintsuku ezingaphezu kwezimbini. Oku kunqongophala kuthintela amandla abaphandi okuqinisekisa uqikelelo lwabo lwemodeli.

Nangona iqela lilinganise ukutya okunganeleyo, akukho datha yokuba oku kukhokelela ekubeni kubekho ukunqongophala kokutya okuya kufuneka kuchongwe ngugqirha okanye yingcali yesondlo ngokusekelwe kuvavanyo lwegazi kunye/okanye iimpawu.

Ukutya okunesondlo ngakumbi

Iingcali zezondlo kunye noogqirha banokukunceda ubone ukuba ufumana iivithamini okanye iiminerali ezaneleyo na okanye ukuba ukungabikho kwazo emzimbeni kubonakaliswa kuvavanyo lwegazi.

“Izakhamzimba ezincinci zidlala indima ebalulekileyo ekusebenzeni kweeseli, ekukhuselekeni komzimba (kunye) nemetabolism,” utshilo uSastre. “Kodwa asizityi iziqhamo, imifuno, amandongomane, imbewu, iinkozo ezipheleleyo - apho oku kutya kuvela khona. Kufuneka silandele ingcebiso ye-American Heart Association, ‘yitya umnyama.’ ”

Nalu uluhlu lokubaluleka kwezondlo zisixhenxe ezinomlinganiselo ophantsi wokutya emhlabeni jikelele kunye nokunye kokutya ezityebileyo kuko:

1. I-calcium
● Kubalulekile kumathambo aqinileyo nakwimpilo iyonke
● Ifumaneka kwiimveliso zobisi kunye nesoya eyomeleleyo, izinto ezithatha indawo ye-almond okanye irayisi; imifuno eluhlaza enamagqabi amnyama; i-tofu; iisardine; isalmon; i-tahini; ijusi yeorenji okanye igrapefruit eyomeleleyo

2. I-folic acid

● Kubalulekile ekwakhiweni kweeseli ezibomvu zegazi nokukhula nokusebenza kweeseli, ingakumbi ngexesha lokukhulelwa
● Iqulethwe kwimifuno eluhlaza okwesibhakabhaka, iimbotyi, ii-peas, iilentils kunye neenkozo eziqinisiweyo ezifana nesonka, ipasta, irayisi kunye neenkozo

3. Iodine

● Kubalulekile ekusebenzeni kwe-thyroid kunye nophuhliso lwamathambo nengqondo
● Ifumaneka kwiintlanzi, ulwandle, iishrimp, iimveliso zobisi, amaqanda kunye netyuwa ene-iodine

4. Intsimbi

● Kubalulekile ekuhambiseni ioksijini emzimbeni nasekukhuleni nasekuphuhliseni
● Ifumaneka kwiioyster, idada, inyama yenkomo, iisardine, unonkala, imvana, iinkozo eziqinisiweyo, ispinatshi, iiartichokes, iimbotyi, iilentile, imifuno emnyama kunye neetapile

5. IMagnesium

● Kubalulekile ekusebenzeni kwezihlunu kunye nemithambo-luvo, iswekile egazini, uxinzelelo lwegazi, kunye nokuveliswa kweproteni, amathambo kunye ne-DNA
● Ifumaneka kwiimbotyi, amandongomane, imbewu, iinkozo ezipheleleyo, imifuno eluhlaza enamagqabi kunye neenkozo eziqinisiweyo

6. I-Niacin

● Ibalulekile kwinkqubo yemithambo-luvo nakwinkqubo yokugaya ukutya
● Ifumaneka kwinyama yenkomo, inkukhu, isosi yetumato, iturkey, irayisi emdaka, imbewu yethanga, isalmon kunye neenkozo eziqinisiweyo

7. I-Riboflavin

● Kubalulekile kwimetabolism yamandla okutya, inkqubo yomzimba yokuzikhusela, kunye nolusu neenwele ezisempilweni
● Ifumaneka kumaqanda, kwiimveliso zobisi, enyameni, kwiinkozo nakwimifuno eluhlaza

Nangona izakhamzimba ezininzi zinokufunyanwa ekutyeni, izakhamzimba ezifumanekayo zincinci kakhulu kwaye azanele ukuxhasa iimfuno zempilo zabantu, ngoko ke abantu abaninzi bajika ingqalelo yaboizongezo zokutya.

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

Isazinzulu esikhulu uHegel sakha sathi "ubukho bunengqiqo", kwaye kunjalo nakwizongezo zokutya. Ubukho bunendima kunye nexabiso labo. Ukuba ukutya akunangqiqo kwaye kukho ukungalingani kwezondlo, izongezo zokutya zinokuba sisongezo esinamandla kwisakhiwo esibi sokutya. Izongezo zokutya ezininzi zenze igalelo elikhulu ekugcineni impilo yomzimba. Umzekelo, i-vitamin D kunye ne-calcium zinokukhuthaza impilo yamathambo kwaye zithintele i-osteoporosis; i-folic acid inokuthintela ngempumelelo iziphene zetyhubhu ye-neural ye-fetal.

Ungabuza uthi, "Ngoku ekubeni singasweleki ukutya neziselo, singanqongophala njani kwizakhamzimba?" Apha usenokuba uyayithatha kancinci intsingiselo yokungondleki kakuhle. Ukungatyi ngokwaneleyo (okubizwa ngokuba kukungabikho kwesondlo) kunokukhokelela ekungondlekini kakuhle, njengokuba nokutya kakhulu (okubizwa ngokuba kukungatyi kakhulu), kwaye ukukhetha ukutya (okubizwa ngokuba kukungalingani kwezondlo) kunokukhokelela ekungondlekini kakuhle.

Idatha efanelekileyo ibonisa ukuba abemi banokutya okwaneleyo izondlo ezintathu eziphambili zeprotheyini, amafutha kunye neecarbohydrate kwisondlo sokutya, kodwa ukunqongophala kwezinye izondlo ezifana ne-calcium, i-iron, i-vitamin A, kunye ne-vitamin D kusakhona. Izinga lokungondleki kwabantu abadala liyi-6.0%, kwaye izinga lokunqongophala kwegazi phakathi kwabemi abaneminyaka eyi-6 nangaphezulu liyi-9.7%. Izinga lokunqongophala kwegazi phakathi kwabantwana abaneminyaka eyi-6 ukuya kweyi-11 kunye nabasetyhini abakhulelweyo yi-5.0% kunye ne-17.2% ngokwahlukeneyo.

Ngoko ke, ukuthatha izongezo zokutya ngemilinganiselo efanelekileyo ngokusekelwe kwiimfuno zakho ngokusekelwe kukutya okunesondlo esifanelekileyo kunexabiso laso ekuthinteleni nasekunyangeni ukungondleki kakuhle, ngoko ke musa ukuzilandula ngokungaboniyo. Kodwa musa ukuthembela kakhulu kwizongezo zokutya, kuba okwangoku akukho songezo sokutya esinokubona ngokupheleleyo size sizalise izikhewu kwisakhiwo sokutya esingalunganga. Kubantu abaqhelekileyo, ukutya okunesondlo nokunesondlo kuhlala kuyinto ebaluleke kakhulu.