Ama-5 Nutrients Ngisho Nabantu Abaphilile Bayakhohlwa

-Delile

• Uvithamini D
• Insimbi
• Potassium
• Zinc
• Magnesium
• Buyekeza kwe-

Ukudla okunomsoco kungenye yezingxenye ezinkulu zokuba nempilo enhle. Kodwa-ke, ukwamukela ukudla okunempilo akusho ukuthi kukwenza uvikeleke ekushodeni okunomsoco. Okunye ukushiyeka kulula ukukuthola ngoba odokotela bavame uku-oda ukuhlolwa kwegazi kubo - abanye bashushuluza. Ngabe uphuthelwa yilezi zakhi zomzimba ezinhlanu ezilungele wena ngenxa yokudla okunempilo?

Uvithamini D

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Lokhu kushoda okuvamile, okuthinta amaphesenti angama-42 wabantu base-U.S, kungukuphazamiseka kokuthanda kwethu ukuphepha kwelanga. Kunjalo: Ukuvezwa yilanga kubangela ukukhiqizwa kukavithamini D emzimbeni wakho. Futhi noma ngubani ohlala emthunzini angaba sengozini ye-D-ficiency. Leyo yinkinga ngoba uvithamini D usiza ukugcina amathambo aphilile futhi angadlala indima ekuvikeleni umdlavuza, phakathi kwezinye izinqubo eziningi, kusho uMarisa Moore, RD, ongumxhumanisi wokudla nezokudla wase-Atlanta. (Akungabazeki ukuthi uvithamini D ubalulekile empilweni yakho. Bheka Izingozi Eziyi-5 Zezempilo Eziyinqaba Zamazinga Aphansi Kavithamini D.)

Ungadinga ukuthi usebenze kakhulu ku-D ekudleni kwakho, kepha kuyinselele ngoba akukho ukudla okuningi okunothile kuwo. Ubisi luqiniswa ngalo, ngakho-ke lokho kungenye yemithombo elula kakhulu. Okunye okusanhlamvu nama-yogurt nakho kuqiniswe ngo-D, ngakho hlola ilebula. Ngezinye izinketho zemvelo zokukusiza ukuthi ufinyelele umgomo wakho we-600 IU ngosuku: lisikiwe, amakhowe we-portabella agayiwe (634 IU ngenkomishi ngayinye), ama-ounces amathathu ophekiwe (444 IU), i-halibut filet (196 IU) engu-1 ephekiwe, i-tilapia filet engu-1 (I-130 IU), iqanda elikhulu elibhalwe kanzima (44 IU), ngokusho kwemininingwane yezakhi zeminyango yezolimo yaseMelika.

Insimbi

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Ukuntuleka kwe-iron, okwaziwa nangokuthi i-anemia, kuhlasela cishe amaphesenti angu-13 abesifazane abaneminyaka engu-20, 30, kanye nama-40s, idatha evela kuCenters for Disease Control and Prevention (CDC) ibonisa. Abesifazane abanciphisa inyama enothe ngensimbi, njengenyama yenkomo, bazibeka engcupheni, kusho u-Erin Spitzberg, R.D., nomsunguli we-Living It! Ukudla okunomsoco. Lokho kusho ukuthi uhlelo lwakho lokudla okunempilo lungaba nemiphumela engemihle. Imithombo yensimbi okungeyona eyenyama inzima kakhulu ukuthi umzimba wakho uyimunce, kuyilapho ama-phytates athile (ama-antioxidants) ezinhlamvini nasetanini (ama-polyphenols) kuma-teas empeleni angavimbela ukumunceka kwensimbi. I-Irritable Bowel Syndrome (IBS) nezinye izinkinga zesisu nazo zingaba nesandla ekushodeni ngoba ukumuncwa kwensimbi kwenzeka epheshaneni le-GI, kusho uSpitzberg. Ungayibona kanjani inkinga yensimbi? I-ayoni ephansi ingakwenza uzizwe uvilapha, ukhathele, futhi ucindezelekile, kuyilapho uphazamisa ukusebenza komzimba nokusebenza, kubika isibuyekezo socwaningo Ijenali Yezempilo Yabesifazane. Abesifazane abaneminyaka engu-19 kuya kwengu-50 badinga ama-milligram ayi-18 (mg) ngosuku-nangaphezulu uma bekhulelwe.

Cabanga ngale mithombo, futhi uqiniseke ukuthi usebenzisa novithamini C-75 mg owanele ngosuku-kuthuthukisa ukumuncwa kwensimbi: isifuba se-turkey esosiwe (8.4 mg), ama-oysters ayishumi nambili (7.8 mg), inkomishi eyodwa ephekwe isipinashi (6.4 mg) , 1 inkomishi yobhontshisi obhakiwe (5 mg), 1 3-ounce yenkomo yesiketi senyama (4.5 mg).

Potassium

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Iningi labantu elingenalo ngempela leli minerali lithatha isisu, okungakwenza ukuthi uphume nge-potassium, kusho uSpitzberg. Kodwa-ke, abesifazane abaningi abanempilo basantula ukudla okunconyiwe. "Kuthatha izithelo nemifino eningi ukuhlangabezana nezincomo ze-potassium (4700 mg / ngosuku), futhi siyazi ukuthi iningi labantu abadala alihlangabezani nesilinganiso esiphansi senkomishi engu-2 1/2 ngosuku," kusho uMoore. Leyo yinkinga ngoba phakathi kokunye, i-potassium iyasiza ukulawula umfutho wegazi. Kolunye ucwaningo olushicilelwe ku BMJ, abantu abadla i-potassium eningi babenengozi encishisiwe ngamaphesenti angu-24 yokushaywa unhlangothi.

Ubhanana (cishe u-400 mg ngamunye) namazambane (cishe i-1600 mg nge-spud ngayinye) yimithombo emihle. Qhubeka nokukhuphula ukudla kwakho nge: turkey breast (2563 mg), 1 inkomishi ephekiwe yaseSwitzerland (963 mg), 1 inkomishi yamazambane aphekiwe (911 mg), 1 okopiwe ingulube (776 mg), 1 inkomishi lentil (731 mg) . (Omunye umthombo ophakeme we-potassium? Isilimo esidliwayo esinamagatsha anamanzi! Bheka ama-Recipes we-Creative Celery ayi-12 avela kubapheki abadumile.)

Zinc

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Le mineral idlala indima ebalulekile ezinqubweni eziningi zamaselula. Kepha kuyinkohliso ukuthola ukusilela kwe-zinc okulingene kuya kokulingene, ngoba akukho sivivinyo esihle kubo, kusho uDavid Eide, Ph.D., uprofesa wesayensi yokudla okunempilo e-University of Wisconsin-Madison. "Abantu abaningi e-U.S. Bane-zinc eningi ekudleni kwabo, kepha ukudla okunobisi oluningi kungavimbela ukumuncwa kwe-zinc ngenxa yamakhemikhali asezinhlamvu abopha i-zinc futhi avimbele ukutholwa kwawo emathunjini."

Olunye ucwaningo lwango-2012 oluvela e-UC-Davis luveza ukuthi cishe amaphesenti angu-7.5 abantu emazweni anemali engenayo ephezulu njenge-United States ayinayo i-zinc. Izimpawu zokushoda kakhulu zingabandakanya ukulahleka kwezinwele, ukuqubuka kwesikhumba, isifo sohudo, ukwanda kwezifo, nokulahlekelwa umuzwa wokunambitha, kusho u-Eide. Ukushoda kwe-zinc nakho kungaba yinto ephansi: Kwesinye isifundo, abesifazane abane-zinc ephansi kakhulu babenamathuba angamaphesenti angama-76 okuba nezimpawu zokucindezeleka kunalabo abanokutholwa okuphezulu kakhulu. Ithiyori eyodwa: I-Zinc ingakhuphula amazinga we-neurotrophic factor etholakala ebuchosheni, ikhemikhali yobuchopho engakhuphula imizwa.

Izinketho ezimbalwa ezicebile ze-zinc ukukusiza ukuthi uthole isabelo sansuku zonke esinconyiwe (i-RDA) esingu-8 mg ngosuku: ama-oysters ayishumi nambili (66 g), 1 file ribeye filet (14 g), ibele le-turkey eli-1 (13 g), 1 i-steak encane eyosiwe (6 g), ama-pecan halves ayi-19 (1.3 g).

Magnesium

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Cishe uhhafu wabantu base-US abayisebenzisi i-magnesium eyanele, ngokusho kwedatha ye-CDC. Lokho kuyinkinga uma kubhekwa ukuthi i-magnesium idlala indima ebalulekile ezinqubweni eziningi, kusho uMoore. "Ngenxa yendima yayo ku-glucose metabolism, ukudla okucebile nge-magnesium kuhlotshaniswa nengozi ephansi kakhulu yesifo sikashukela." I-Magnesium ibuye ihlotshaniswe nokwanda kwamathambo amaminerali kanye nempilo yenhliziyo. Ocwaningweni olushicilelwe ku Ijenali ye-American College of Cardiology, njalo ukwanda kwama-50 mg ekudleni kwe-magnesium kwakuxhunyaniswe namaphesenti angama-22 we-coronary artery calcium, isilinganiso sengozi yesifo senhliziyo. Lokho kungenxa yokuthi i-magnesium iphazamisa ukwakheka kwamacwecwe nokubalwa.

Udinga u-310 mg we-magnesium kuze kufike eminyakeni engama-30 no-320 mg ngemuva kwalokho, nokuningi uma ukhulelwe, ngokusho kweNational Institutes of Health (NIH). Cabanga ngale mithombo: 1 inkomishi yesipinashi esiphekiwe (157 mg), inkomishi eyodwa yamabhontshisi amakhulu aseNyakatho (134 mg), inkomishi eyodwa ephekiwe (126 mg), amantongomane ayi-6 eBrazil (107 mg), ama-alimondi angama-22 (78 mg). Zama ukushintsha amantongomane akho enze okuthile okujabulisa kakhudlwana, njengalawa 10 Amantongomane Amnandi Ngokungakholeki Ongawenza.

Buyekeza kwe-