I-Diet Overkill

-Delile

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Esizweni sabadli be-dashboard kanye nabathandi bokudla kwe-cubicle, yini engaba ngcono kunokuthola inani lamavithamini namaminerali wakho wosuku lonke ngokudla okukodwa nje?

Kodwa ngaphambi kokupholisha lesositsha seTotal (amaphesenti angu-100 we-Daily Value, noma i-DV, yamavithamini namaminerali angu-10), dla i-PowerBar Essentials (amavithamini angu-20 namaminerali) noma wehlise i-Dilberito, i-burrito entsha eqandisiwe evela ku-"Dilbert " Umdali wekhathuni (amaphesenti angu-100 we-DV yamavithamini namaminerali angu-23), hlola ukuthi yini enye osuyidle kamuva nje. Kudliwa kuphela, noma yikuphi kwalokhu kuyisinqumo (futhi esihlwabusayo). Kodwa, ikakhulukazi uma uthatha izithasiselo zamavithamini/amaminerali, ukudla okungaguquguquki kwalokho okunomsoco ngokweqile kungase kube ubuthi.

Isibonelo, amagremu angu-1-2 nsuku zonke kavithamini C (cishe izikhathi ezingu-17 ze-RDA) isikhathi eside angabangela ukucasuka kwesisu kanye (okungavamile) namatshe ezinso. Ukuthola ngokungaguquki ama-micrograms angu-15,000 nsuku zonke (futhi cishe izikhathi ezingu-17 kune-RDA) okulingana ne-retinol (uvithamini A) kungabangela isicanucanu nokulimala kwesibindi. Ukugcwala ngokweqile kwe-niacin nakho kungalimaza isibindi.

Ukudla okune-ayoni kuyingozi uma ungomunye wabantu baseMelika abayizigidi ezingu-1 abane-hemachromatosis, kusho u-Mark Kantor, Ph.D., uprofesa ohlangene wezokudla/isayensi yokudla eNyuvesi yaseMaryland e-College Park. Lesi simo sesibindi esizuzwe njengefa, esingaba yingozi sibangela umzimba ukuthi umunce insimbi eningi ekudleni. Izimpawu (ukucasuka, ikhanda elibuhlungu, ukukhathala, izifo ezihlangene, isibindi esikhulisiwe) azibonakali kuze kube kamuva ekuphileni.

Ayanele into enhle

Ngenkathi abanye abantu bengaba sengozini yokungenisa izakhi zomzimba eziningi kakhulu, abesifazane abaningi baseMelika abatholi kwanele eziningana, kuhlanganise nensimbi, i-calcium, amavithamini B6 no-E, i-magnesium ne-zinc, kusho iNational Center for Health Statistics.

Njengoba uhulumeni egunyaze ukungeza i-folic acid (uvithamini B osiza ukuvimbela ukukhubazeka kwe-neural tube ku-fetus) emikhiqizweni yokusanhlamvu efana nofulawa nesinkwa, sibonakala sisondela ekutholeni okwanele. Noma kunjalo, ukuze baphephe, abesifazane abaneminyaka yobudala yokuzala kufanele bathathe isengezo esiqukethe ama-micrograms angama-400, ikakhulukazi uma bedla ukudla okunama-carbohydrate amancane, kusho uPaul Jacques, Sc.D., umcwaningi oholayo ocwaningweni lwakamuva lwe-folic-acid eTufts Inyuvesi eBoston.

Yize kunamaphutha ethu, izazi zokudla okunempilo azikubheki ukudla okuphuculwe kakhulu ngoba akunikezi ama-phytochemicals alwa nezifo namanye amakhemikhali owathola ezithelweni, emifinini nasezinhlamvwini ezigcwele. “Kulungile ukudla ukudla okuqinile njengengxenye yokudla okunempilo, kodwa akuthathi indawo eyodwa,” kusho uKantor. Thembela kubo ngezikhathi ezithile, kodwa yenza ukudla ukudla okulinganiselayo kube yinto yansuku zonke.

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