7 Ukushoda Komsoco Okujwayeleke Kakhulu

-Delile

• 1. Ukushoda kwensimbi
• 2. Ukushoda kwe-iodine
• 3. Ukushoda kukavithamini D
• 4. Ukuntuleka kwe-Vitamin B12
• 5. Ukushoda kwe-calcium
• 6. Ukushoda kukavithamini A
• 7. Ukushoda kweMagnesium
• Okubalulekile

Izakhi zomzimba eziningi zibalulekile empilweni enhle.

Yize kungenzeka ukuthola iningi lazo ekudleni okulinganiselayo, ukudla okujwayelekile kwaseNtshonalanga kuphansi kwezakhi zomzimba ezibaluleke kakhulu.

Lo mbhalo ubala ukuntuleka kwezakhi eziyi-7 okuvame ngendlela emangalisayo.

1. Ukushoda kwensimbi

I-ayoni iyiminerali ebalulekile.

Yingxenye enkulu yamaseli abomvu egazi, lapho ibopha khona nge-hemoglobin futhi ithuthele i-oxygen kumaseli akho.

Izinhlobo ezimbili zensimbi yokudla yilezi:

• Insimbi ye-Heme. Lolu hlobo lwensimbi lumunceke kahle kakhulu. Kutholakala kuphela ekudleni kwezilwane, nenyama ebomvu equkethe amanani aphakeme kakhulu.
• Insimbi engeyona i-heme. Lolu hlobo, olutholakala ekudleni kwezilwane nezitshalo, luvame kakhulu. Ayimuncwa kalula njenge-heme iron.

Ukushoda kwe-Iron kungenye yezinto ezivame kakhulu ukushoda kwezakhi emhlabeni, okuthinta abantu abangaphezu kwama-25% emhlabeni jikelele (,).

Le nombolo inyukela kuma-47% ezinganeni zasenkulisa. Ngaphandle kokuthi banikezwe ukudla okune-iron noma okune-iron-fortified, maningi amathuba okuthi baswele i-iron.

Cishe ama-30% abesifazane abasesikhathini nabo bangantula ngenxa yokulahleka kwegazi nyangazonke, futhi kuze kufike kuma-42% wabesifazane abasha, abakhulelwe nabo bangantula.

Ngokwengeziwe, abadla imifino kanye nemifino banengozi eyengeziwe yokushoda ngoba badla kuphela i-iron engeyona i-heme, engafakwa kanye ne-heme iron (,).

Umphumela ovame kakhulu wokushoda nge-iron yi-anemia, lapho inani lamaseli akho abomvu egazi nekhono legazi lakho lokuthwala amaconsi e-oxygen.

Izimpawu zivame ukufaka ukukhathala, ubuthakathaka, amasosha omzimba abuthakathaka, kanye nokusebenza kahle kobuchopho (, 6).

Imithombo yokudla engcono kakhulu ye-heme iron ifaka phakathi ():

• Inyama ebomvu. Ama-ounces ama-3 (ama-gram angu-85) wenkomo yenkomo inikeza cishe i-30% ye-Daily Value (DV).
• Inyama yomzimba. Ucezu olulodwa (u-81 amagremu) wesibindi lunikeza ngaphezu kwe-50% ye-DV.
• Imbaza. Ama-clams, izimbaza nama-oysters yimithombo emihle kakhulu ye-heme iron, enama-ounces amathathu (85 amagremu) ama-oysters aphekiwe apakisha cishe ama-50% we-DV.
• Izinhlayiya ezisemathinini. I-3.75-ounce eyodwa (106-gram) inganikela ngama-34% we-DV.

Imithombo engcono kakhulu yokudla yensimbi engeyona i-heme ifaka:

• Ubhontshisi. Ingxenye yenkomishi (85 amagremu) kabhontshisi wezinso ophekiwe inikeza ama-33% we-DV.
• Imbewu. Ithanga, isisame, nembewu ye-squash yimithombo emihle yensimbi engeyona i-heme. I-ounce elilodwa (ama-28 amagremu) wethanga elosiwe noma imbewu ye-squash liqukethe i-11% ye-DV.
• Imifino emnyama, enamaqabunga. I-Broccoli, i-kale, nesipinashi zicebile ngensimbi. I-ounce elilodwa (ama-28 amagremu) ama-kale amasha ahlinzeka ngama-5.5% we-DV.

Noma kunjalo, akufanele neze unezele ngensimbi ngaphandle kokuthi uyidinga ngempela. Insimbi eningi kakhulu ingaba yingozi kakhulu.

Ngokuphawulekayo, uvithamini C ungakhuphula ukumuncwa kwensimbi. Ukudla ukudla okunothe ngamavithamini-C njengamawolintshi, i-kale, nopelepele wensimbi eceleni kokudla okunothe ngensimbi kungasiza ukukhulisa ukumuncwa kwakho ngensimbi.

ISIFINYEZO Ukushoda kwe-iron kuvame kakhulu, ikakhulukazi kwabesifazane abasebasha, izingane, kanye nabantu abadla imifino kuphela. Kungadala i-anemia, ukukhathala, amasosha omzimba abuthakathaka, nokusebenza kahle kobuchopho.

2. Ukushoda kwe-iodine

Iodine iyiminerali ebalulekile ekusebenzeni okujwayelekile kwe-thyroid nokukhiqizwa kwamahomoni wegilo ().

Amahomoni wegilo abandakanyeka ezinqubweni eziningi zomzimba, njengokukhula, ukukhula kwengqondo, nokugcinwa kwamathambo. Ziphinde zilawule isilinganiso sakho se-metabolic.

Ukushoda kwe-iodine kungenye yezinto ezivame kakhulu ukushoda kwezakhi zomzimba, okuthinta cishe ingxenye yesithathu yabantu emhlabeni (,,).

Uphawu oluvame kakhulu lokushoda kwe-iodine yindlala yegilo ekhulisiwe, eyaziwa nangokuthi i-goiter. Kungadala nokwanda kokushaya kwenhliziyo, ukuphefumula okuncane, nokuzuza kwesisindo ().

Ukuntuleka okukhulu kwe-iodine kuxhumene nokulimala okukhulu, ikakhulukazi ezinganeni. Kungadala ukukhubazeka kwengqondo nokukhubazeka okungajwayelekile (,).

Imithombo yokudla efanele ye-iodine ifaka phakathi ():

• Izimila zasolwandle. Kuphela u-1 gramu wamaphakethe we-kelp ama-460-1,000% we-DV.
• Inhlanzi. Ama-ounces amathathu (ama-gram angu-85) we-cod ebhakiwe anikezela ngama-66% we-DV.
• Ubisi. Inkomishi eyodwa (245 amagremu) ye-yogurt engenalutho inikeza cishe ama-50% we-DV.
• Amaqanda: Iqanda elilodwa elikhulu liqukethe i-16% ye-DV.

Noma kunjalo, lawa mali angahluka kakhulu. Njengoba iodine itholakala kakhulu emanzini nasemanzini olwandle, inhlabathi engenayo iodine izophumela ekudleni okune-iodine ephansi.

Amanye amazwe agunyaza ukunothiswa kasawoti wethebula nge-iodine, eye yehlisa ngempumelelo izehlakalo zokushoda ().

ISIFINYEZO Iodine ingenye yezinto ezivame kakhulu ukushoda kwezakhi emhlabeni. Kungadala ukwanda kwendlala yegilo. Ukushoda kakhulu kwe-iodine kungadala ukukhubazeka kwengqondo nokukhula okungahambi kahle ezinganeni.

3. Ukushoda kukavithamini D

UVitamin D uvithamini oncibilika njengamafutha osebenza njengehomoni ye-steroid emzimbeni wakho.

Ihamba phakathi kwegazi lakho iye kumaseli, ibatshele ukuthi bavule noma bacime izakhi zofuzo. Cishe wonke amaseli emzimbeni wakho anokwamukela uvithamini D.

Uvithamini D ukhiqizwa nge-cholesterol esikhunjeni sakho lapho usuthola ukukhanya kwelanga. Ngakho-ke, abantu abahlala kude ne-equator kungenzeka ukuthi bayantula ngaphandle kokuthi ukudla abakudlayo kwanele noma bengeza nge-vitamin D (,).

E-United States, cishe abantu abangama-42% bangantula le vithamini. Le nombolo inyukela kuma-74% kubantu abadala asebekhulile kanye nama-82% kubantu abanesikhumba esimnyama kwazise isikhumba sabo sikhiqiza uvithamini D omncane ukuphendula ukukhanya kwelanga (,).

Ukushoda kukavithamini D akuvamisile ukubonakala, njengoba izimpawu zayo zicashile futhi zingakhula ngaphezu kweminyaka noma amashumi eminyaka (,).

Abantu abadala abangenayo i-vitamin D bangathola ubuthakathaka bemisipha, ukulahleka kwethambo, kanye nengozi eyengeziwe yokuphuka. Ezinganeni, kungadala ukubambezeleka kokukhula namathambo athambile (ama-rickets) (,,).

Futhi, ukushoda kukavithamini D kungadlala indima ekwehliseni ukusebenza komzimba kanye nengozi eyengeziwe yomdlavuza (22).

Yize kukudla okumbalwa kakhulu okuqukethe inani elibalulekile lale vithamini, imithombo yokudla engcono kakhulu (23):

• Uwoyela we-cod wesibindi. Isipuni esisodwa (15 ml) sipakisha ama-227% we-DV.
• Izinhlanzi ezinamafutha. I-salmon, i-mackerel, i-sardine, ne-trout zicebile ku-vitamin D. I-salmon ephekiwe encane, engu-3-gram (85-gram) ekhipha i-salmon ephekiwe ihlinzeka ngama-75% we-DV.
• Izikhupha zamaqanda. Isikhupha seqanda esisodwa esikhulu sine-7% ye-DV.

Abantu abanenkinga bangafuna ukuthatha isengezo noma bandise ukukhanya kwabo kwelanga. Kunzima ukuthola amanani anele ngokudla kuphela.

ISIFINYEZO Ukushoda kukavithamini D kuvame kakhulu. Izimpawu zibandakanya ubuthakathaka bemisipha, ukulahleka kwethambo, ingozi eyengeziwe yokwaphuka, futhi - ezinganeni - amathambo athambile. Kunzima kakhulu ukuthola inani elanele ekudleni kwakho uwedwa.

4. Ukuntuleka kwe-Vitamin B12

UVitamin B12, owaziwa nangokuthi i-cobalamin, uvithamini oncibilika emanzini.

Kubalulekile ekwakhekeni kwegazi, kanye nokusebenza kwengqondo nobuchopho.

Yonke iseli emzimbeni wakho idinga i-B12 ukuze isebenze ngokujwayelekile, kepha umzimba wakho awukwazi ukuyikhiqiza. Ngakho-ke, kufanele uyithole ekudleni noma kwizithasiselo.

I-B12 itholakala kuphela ngamanani anele ekudleni kwezilwane, yize izinhlobo ezithile zasolwandle zinganikeza inani elincane. Ngakho-ke, abantu abangayidli imikhiqizo yezilwane basengozini enkulu yokushoda.

Ucwaningo lukhombisa ukuthi kufika kuma-80-90% wabantu abadla imifino kanye nemifino kuphela okungenzeka banele i-vitamin B12 (,).

Bangaphezu kuka-20% abantu abadala asebekhulile futhi abangantula kule vithamini ngoba ukumuncwa kwehla ngeminyaka (,,).

Ukumuncwa kwe-B12 kuyinkimbinkimbi kakhulu kunamanye amavithamini ngoba kusizwa yiprotheyini eyaziwa njenge-intrinsic factor. Abanye abantu bayantula kule protein futhi bangadinga imijovo ye-B12 noma imithamo ephezulu yezithasiselo.

Olunye uphawu olujwayelekile lokushoda kwe-vitamin B12 yi-megaloblastic anemia, okuyisifo segazi esandisa amangqamuzana akho abomvu egazi.

Ezinye izimpawu zifaka ukungasebenzi kahle kobuchopho namazinga aphakeme e-homocysteine, okuyingozi engaba nezifo eziningana (,).

Imithombo yokudla kavithamini B12 ifaka phakathi ():

• Imbaza. Ama-clams nama-oysters acebile ku-vitamin B12. Ingxenye ye-3-ounce (85-gram) yama-clams aphekiwe inikeza i-1,400% ye-DV.
• Inyama yomzimba. Ucezu olulodwa lwe-2-ounce (60-gram) lamaphakethe wesibindi ngaphezulu kwe-1,000% ye-DV.
• Inyama. I-steak yenkomo encane, eyi-6-ounce (170-gram) inikeza ama-150% i-DV.
• Amaqanda. Iqanda elilodwa eliphelele linikeza cishe i-6% ye-DV.
• Imikhiqizo yobisi. Inkomishi eyodwa (240 ml) yobisi lonke iqukethe cishe i-18% ye-DV.

I-Vitamin B12 ayithathwa njengeyingozi ngamanani amakhulu ngoba ivame ukumuncwa kabi futhi ikhishwe kalula.

ISIFINYEZO Ukuntuleka kwe-Vitamin B12 kuvame kakhulu, ikakhulukazi kwabadla imifino, ama-vegans, nabantu abadala asebekhulile. Izimpawu ezivame kakhulu zifaka ukuphazamiseka kwegazi, ukungasebenzi kahle kobuchopho, namazinga aphakeme e-homocysteine.

5. Ukushoda kwe-calcium

I-calcium ibalulekile kuwo wonke amaseli emzimbeni wakho. Yenza amaminerali amathambo namazinyo, ikakhulukazi ngezikhathi zokukhula okusheshayo. Kubaluleke kakhulu futhi ekunakekelweni kwamathambo.

Ngokwengeziwe, i-calcium isebenza njenge-molecule esayina. Ngaphandle kwayo, inhliziyo, imisipha nezinzwa zakho bekungeke kusebenze.

Ukuhlushwa kwe-calcium egazini lakho kulawulwa ngokuqinile, futhi noma yikuphi okweqile kugcinwa emathanjeni. Uma ukudla okudlayo kushoda, amathambo akho azokhipha i-calcium.

Yingakho isibonakaliso esivame kakhulu sokushoda kwe-calcium yi-osteoporosis, ebonakala ngamathambo athambile futhi athambile.

Olunye ucwaningo olwenziwe e-United States luthole ukuthi ngaphansi kwamaphesenti ayi-15 amantombazane asakhula, abangaphansi kwabangu-10% besifazane abaneminyaka engaphezu kwengama-50, futhi abangaphansi kwama-22% abafana namadoda angaphezu kweminyaka engama-50 bahlangabezane nokudla okunconyiwe kwe-calcium ().

Yize ukwengeza kukhuphuke lezi zinombolo kancane, abantu abaningi bebengakayitholi i-calcium eyanele.

Izimpawu zokushoda kakhulu kwe-calcium yokudla zibandakanya amathambo athambile (ama-rickets) ezinganeni nase-osteoporosis, ikakhulukazi kubantu abadala asebekhulile (,).

Imithombo yokudla ye-calcium ifaka phakathi ():

• Izinhlanzi ezibonisiwe. Ikani elilodwa (ama-gram angama-92) ama-sardine aqukethe ama-44% we-DV.
• Imikhiqizo yobisi. Inkomishi eyodwa (240 ml) yobisi inikeza ama-35% we-DV.
• Imifino eluhlaza eluhlaza. I-Kale, isipinashi, i-bok choy ne-broccoli zicebile nge-calcium. Vele i-ounce elilodwa (ama-28 amagremu) wama-kale amasha anikela ngama-5.6% we-DV.

Ukusebenza nokuphepha kwama-calcium supplements kuye kwaxoxwa ngakho eminyakeni embalwa edlule.

Olunye ucwaningo lukhombisa ukwanda kwesifo senhliziyo kubantu abathatha izithasiselo ze-calcium, yize ezinye izifundo zingakatholi miphumela (,,).

Yize kungcono ukuthola i-calcium ekudleni kunokufaka izithasiselo, lezi zithasiselo zibonakala zizuzisa abantu abangatholi ngokwanele ekudleni kwabo ().

ISIFINYEZO Ukutholakala kwe-calcium ephansi kuvame kakhulu, ikakhulukazi kwabesifazane bayo yonke iminyaka nabadala abadala. Uphawu oluyinhloko lokushoda kwe-calcium ingozi eyengeziwe yokwanda kwamathambo kamuva empilweni.

6. Ukushoda kukavithamini A

UVitamin A uyi-vithamini ebalulekile encibilikiswa ngamafutha. Isiza ukwakha nokugcina isikhumba esinempilo, amazinyo, amathambo nolwelwesi lweseli. Ngaphezu kwalokho, ikhiqiza izingulube zamehlo, ezidingekayo ekuboneni (38).

Kunezinhlobo ezimbili ezahlukene zokudla uvithamini A ():

• I-vitamin A. eyenziwe ngaphambili Lolu hlobo lukavithamini A lutholakala emikhiqizweni yezilwane efana nenyama, inhlanzi, izinkukhu kanye nobisi.
• I-Pro-vitamin A. Lolu hlobo lutholakala ekudleni okususelwa ezitshalweni njengezithelo nemifino. I-beta carotene, umzimba wakho ophenduka uvithamini A, ifomu elijwayeleke kakhulu.

Abantu abangaphezu kwama-75% abadla ukudla kwaseNtshonalanga bathola uvithamini A ongaphezu kokwanele futhi akudingeki bakhathazeke ngokushoda ().

Kodwa-ke, ukuntuleka kukavithamini A kuvame kakhulu emazweni amaningi asathuthuka. Cishe i-44-50% yezingane ezineminyaka yobudala zasenkulisa ezifundeni ezithile zinokushoda kukavithamini A. Le nombolo icishe ibe ngama-30% kwabesifazane baseNdiya (,).

Ukushoda kukavithamini A kungadala ukulimala kwamehlo okwesikhashana nokwaphakade futhi kungaholela nasekungaboni. Eqinisweni, lokhu kushoda kuyimbangela ehamba phambili yomhlaba yobumpumputhe.

Ukushoda kuka-Vitamin A nakho kungacindezela ukusebenza komzimba nokuqinisa ukufa, ikakhulukazi ezinganeni nakwabesifazane abakhulelwe noma abancelisayo ().

Imithombo yokudla ye-vitamin A eyenziwe ngaphambilini ifaka phakathi ():

• Inyama yomzimba. Ucezu olulodwa lwe-2-ounce (60-gram) lwesibindi senkomo lunikeza ngaphezu kwe-800% ye-DV.
• Amafutha wesibindi senhlanzi. Isipuni esisodwa (15 ml) sipakisha cishe i-500% ye-DV.

Imithombo yokudla ye-beta carotene (i-pro-vitamin A) ifaka phakathi:

• Ubhatata. I-medium eyodwa, i-6-ounce (170-gram) ubhatata obilisiwe uqukethe i-150% ye-DV.
• Izaqathe. Isanqante eyodwa enkulu ihlinzeka ngama-75% we-DV.
• Imifino eluhlaza okotshani, emnyama. I-ounce elilodwa (ama-28 amagremu) esipinashi esisha inikeza i-DV engama-18%.

Yize kubaluleke kakhulu ukusebenzisa le vithamini eyanele, uvithamini A owenziwe ngaphambili kakhulu ungadala ubuthi.

Lokhu akusebenzi ku-pro-vitamin A, efana ne-beta carotene. Ukudla okuphezulu kungadala ukuthi isikhumba sakho siphenduke okusawolintshi kancane, kepha lo mphumela awuyona ingozi.

ISIFINYEZO Ukushoda kukavithamini A kuvame kakhulu emazweni amaningi asathuthuka. Kungadala ukulimala kwamehlo nokungaboni, kanye nokucindezela ukusebenza kwamasosha omzimba futhi kwandise nokufa phakathi kwabesifazane nezingane.

7. Ukushoda kweMagnesium

I-Magnesium iyiminerali ebalulekile emzimbeni wakho.

Ibalulekile ekwakhiweni kwamathambo namazinyo, ibuye ibandakanyeke ekuphenduleni kwe-enzyme engaphezu kwama-300 ().

Cishe isigamu sabantu baseMelika sisebenzisa imali engaphansi kwenani elidingekayo le-magnesium ().

Ukudla okuphansi namazinga egazi we-magnesium ahlotshaniswa nezimo eziningana, kufaka phakathi uhlobo lwesifo sikashukela sohlobo 2, isifo se-metabolic, isifo senhliziyo, ne-osteoporosis (,).

Amazinga aphansi ajwayelekile ikakhulukazi ezigulini ezibhedlela. Ezinye izifundo zithola ukuthi u-9-65% wazo untula (,,).

Ukuntuleka kungabangelwa izifo, ukusetshenziswa kwezidakamizwa, ukunciphisa umsebenzi wokugaya ukudla, noma ukudla okunganele kwe-magnesium ().

Izimpawu eziyinhloko zokushoda kakhulu kwe-magnesium zifaka isigqi senhliziyo esingajwayelekile, amajaqamba emisipha, isifo somlenze esingazinzi, ukukhathala, kanye ne-migraines (,,).

Izimpawu ezicashile, zesikhathi eside ongaziboni zifaka ukumelana ne-insulin nomfutho wegazi ophezulu.

Imithombo yokudla ye-magnesium ifaka ():

• Izinhlamvu eziphelele. Inkomishi eyodwa (170 amagremu) yama-oats iqukethe ama-74% we-DV.
• Amantongomane. Ama-alimondi angamashumi amabili apakisha i-17% ye-DV.
• Ushokoledi omnyama. I-ounce elilodwa (ama-gramu angama-30) loshokholethi omnyama linikeza ama-15% we-DV.
• Imifino eluhlaza okotshani, emnyama. I-ounce elilodwa (ama-gramu angama-30) wesipinashi esiluhlaza linikeza ama-6% we-DV.

ISIFINYEZO Ukushoda kweMagnesium kuvamile emazweni aseNtshonalanga, futhi ukudla okuphansi kuhlotshaniswa nezimo eziningi zempilo nezifo.

Okubalulekile

Kungenzeka ukuthi untule cishe kuzo zonke izakhi zomsoco. Lokho kusho, ukushiyeka okubalulwe ngenhla yikhona okuvame kakhulu.

Izingane, abesifazane abasebasha, abantu abadala asebekhulile, abadla imifino, kanye nemifino kubonakala besengozini enkulu yokushoda okuningana.

Indlela engcono yokuvimbela ukusweleka wukudla ukudla okulinganiselayo okubandakanya ukudla okuphelele, okunomsoco. Kodwa-ke, izithasiselo zingadingeka kulabo abangakwazi ukuthola okwanele ekudleni kuphela.