Izondlo ezi-5 Nabantu abasempilweni bayazilibala

Umxholo

• Ivithamin D
• Intsimbi
• Potassium
• Izinki
• Magnesium
• Uphengululo lwe

Ukutya okunokulinganisela yenye yezona zinto zinkulu zempilo yakho. Nangona kunjalo, ukwamkela ukutya okusempilweni akuthethi ukuba ukhusela ukusilela kwesondlo. Ezinye iintsilelo kulula ukuzibona kuba oogqirha bahlala be-odola uvavanyo lwegazi kubo-abanye bayatyibilika. Ngaba uziphosa ezi zinto zintlanu zilungele wena ngenxa yokutya okusempilweni?

Ivithamin D

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Oku kunqongophala okuqhelekileyo, okuchaphazela i-42 ekhulwini yabemi base-US, enye i-downsides ekuthandeni kwethu ukhuseleko lwelanga. Kulungile: Ukugqatswa lilanga kubangela ukuveliswa kwevithamin D ngaphakathi emzimbeni wakho. Kwaye nabani na ohlala emthunzini unokubeka umngcipheko we-D-fitness. Le yingxaki kuba ivithamin D inceda ukugcina amathambo asempilweni kwaye inokudlala indima kuthintelo lomhlaza, phakathi kwezinye iinkqubo ezininzi, utshilo uMarisa Moore, RD, ongumcebisi wokutya kunye nesondlo ese-Atlanta. (Akukho mbuzo ukuba i-vitamin D ibalulekile kwimpilo yakho. Jonga iiNgozi zeMpilo ezi-5 ezingaqhelekanga zamaNqanaba e-Vitamin D aphantsi.)

Kuya kufuneka usebenze ngakumbi kwi-D kwisidlo sakho, kodwa ngumceli mngeni kuba akukho kutya okuninzi kutyebileyo kuyo. Ubisi buqinisiwe ngayo, ke yenye yezona mithombo zilula. Ezinye iisiriyeli kunye neeyogathi zikwenziwe zangqinelwa yi-D, ke jonga iileyibhile. Olunye ukhetho lwendalo lokukunceda ufike kwinjongo yakho ye-600 IU ngosuku: isikiwe, amakhowa e-portabella (634 IU ngekomityi nganye), ii-ounces ezintathu eziphekiweyo (444 IU), 1 ephekwe i-halibut filet (196 IU), 1 ephekwe itilapia filet (I-130 IU), iqanda elikhulu elinamaqanda amakhulu (44 IU), ngokweSebe lezoLimo laseMelika (USDA) isiseko sedatha.

Intsimbi

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Ukunqongophala kwe-iron, eyaziwa ngokuba yi-anemia, ibetha malunga neepesenti ze-13 zabasetyhini kwi-20s, i-30s, kunye ne-40s, idatha evela kumaZiko oLawulo lweSifo kunye noThintelo (CDC) ibonisa. UErin Spitzberg, R.D., nomseki weLiving It uthi, abafazi abanciphisa ukutya okutyebileyo kwentsimbi, njengenyama yenkomo, bazibeka esichengeni. Isondlo. Oko kuthetha ukuba isicwangciso sakho sokutya okunempilo sinokubuyisela umva. Imithombo engeyiyo eyenyama yentsimbi kunzima ngakumbi ukuba ifunxwe ngumzimba wakho, ngelixa ezinye ii-phytates (antioxidants) kwiingqolowa kunye neetannins (polyphenols) kwii teas zinokuthintela ukufunxwa kwentsimbi. I-Irritable Bowel Syndrome (IBS) kunye nezinye iingxaki ze-gastro nazo zinokuba negalelo kwintsilelo kuba ukufunxa kwentsimbi kwenzeka kwiphecana le-GI, utshilo uSpitzberg. Ungayibona njani ingxaki yentsimbi? I-iron ephantsi inokukwenza uzive udangele, udiniwe, kwaye ucinezelekile, ngelixa uphazamisa ukusebenza komzimba kunye nomsebenzi, ingxelo yophononongo Ijenali yezeMpilo yabaseTyhini. Abasetyhini abaneminyaka eli-19 ukuya kwengama-50 badinga iigrigram ezili-18 (mg) ngosuku-nangaphezulu ukuba bakhulelwe.

Cinga ngale mithombo, kwaye uqiniseke ukuba utya ngokwaneleyo i-vitamin C-75 mg ngosuku-yandisa ukufunxwa kwentsimbi: isifuba esosiweyo (8.4 mg), ii-oysters ezili-12 (7.8 mg), ikomityi enye ephekiweyo (6.4 mg) , I-1 indebe ebhakiweyo yeembotyi (5 mg), i-1 3-ounce yenkomo yenkomo ye-steak (4.5 mg).

Potassium

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Uninzi lwabantu luswele ngokwenyani kwezi zimbiwa zithatha i-diuretics, enokukwenza ukhuphe i-potassium, utshilo uSpitzberg. Nangona kunjalo, uninzi lwabasetyhini abasempilweni lusasilela kutyalo olucetyiswayo. "Kuthatha iziqhamo ezininzi kunye nemifuno ukuhlangabezana neengcebiso ze-potassium (4700 mg / ngosuku), kwaye siyazi ukuba uninzi lwabantu abadala aluhlangabezani ne-2 1/2 yekomityi encinci ngosuku ngalunye," utsho uMoore. Yingxaki leyo kuba phakathi kwezinye izinto, i-potassium inceda ukulawula uxinzelelo lwegazi. Kolunye uphononongo olupapashwe kwi BMJ, abantu abasebenzisa i-potassium eninzi babe neepesenti ze-24 ezinciphisa umngcipheko wokubetha.

Iibhanana (malunga ne-400 mg nganye) kunye namazambane (malunga ne-1600 mg nge-spud) yimithombo emihle. Qhubeka ukonyusa izinga lokutya kwakho: ibele leturkey eligcadiweyo (2563 mg), 1 ikomityi ephekiweyo yeSwiss chard (963 mg), 1 ikomityi yeeyam eziphekiweyo (911 mg), 1 ikomityi yenyama yehagu eyosiweyo (776 mg), 1 ikomityi yelentile (731 mg) . (Omnye umthombo ophakamileyo we potassium? Iseleri! Jonga iiresiphi ezili-12 zeCelery zeCelery ezivela kubapheki abadumileyo.)

Izinki

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Le minerali idlala indima ebalulekileyo kwiinkqubo ezininzi zeselula. Kodwa kuyakhohlisa ukufumanisa ukungaphumeleli kwe-zinc encinci ukuya kwimodareyitha, kuba akukho vavanyo lulungileyo kubo, uthi uDavid Eide, Ph.D., unjingalwazi wenzululwazi yezondlo kwiYunivesithi yaseWisconsin-Madison. "Uninzi lwabantu base-US banobuninzi be-zinc kwizidlo zabo, kodwa ukutya okutyebileyo kwiinkozo kunokuthintela ukufunxa kwe-zinc ngenxa yeekhompawundi kwiinkozo ezibopha i-zinc kunye nokuthintela ukungena kwayo emathunjini."

Olunye uphononongo luka-2012 oluvela kwi-UC-Davis lubonisa ukuba malunga neepesenti ezingama-7.5 zabantu kumazwe anengeniso ephezulu njenge-United States abanazo izinc. Iimpawu zokusilela kakhulu kunokubandakanya ukulahleka kweenwele, irhashalala, urhudo, ukwanda kosulelo, kunye nelahleko yencasa, utshilo u-Eide. Ukungaphumeleli kwe-zinc kunokuba yinto ephantsi: Kwisifundo esinye, abasetyhini abane-zinc ephantsi kakhulu abafumana iipesenti ezingama-76 kunokwenzeka ukuba babe neempawu zokudakumba kunaleyo ingene kakhulu. Ithiyori enye: I-Zinc inokunyusa amanqanaba afunyenwe yingqondo ye-neurotrophic factor, ikhemikhali yengqondo enokunyusa imood.

Izinketho ezimbalwa zezityebi zokukunceda ukubetha isibonelelo semihla ngemihla esinconywayo (RDA) se-8 mg ngemini: ii-oysters ezili-12 (66 g), i-1 ribeye filet (14 g), isifuba se-turkey esosiweyo (13 g), 1 I-steak encinci eyosiweyo (6 g), ii-19 zepecan halves (1.3 g).

Magnesium

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Phantse isiqingatha sabemi base-US abayisebenzisi ngokwaneleyo i-magnesium, ngokweenkcukacha zeCDC. Le yingxaki ekuthathela ingqalelo ukuba i-magnesium idlala indima ebalulekileyo kwiinkqubo ezininzi, utshilo uMoore. "Ngenxa yendima yayo kwi-glucose metabolism, ukutya okucebileyo kwi-magnesium kuhambelana nomngcipheko ophantsi kakhulu wesifo sikashukela." I-Magnesium inxulunyaniswa nokunyuka kwamathambo amaminerali kunye nempilo yentliziyo. Kuphononongo olupapashwe kwi Ijenali yeAmerican College yeCardiology, yonke i-50 mg yokwanda kwe-magnesium intake idibaniswe ne-22 ekhulwini ephantsi kwe-coronary artery calcium, umlinganiselo wengozi yesifo senhliziyo. Oku kungenxa yokuba i-magnesium iphazamisa ukubunjwa kwe-plaque kunye nokubala.

Udinga i-310 mg ye-magnesium ukuya kuthi ga kubudala be-30 kunye ne-320 mg emva koko, nangaphezulu ukuba ukhulelwe, ngokweZiko lezeMpilo leSizwe (NIH). Cinga ngale mithombo: 1 ikomityi yesipinatshi esiphekiweyo (157 mg), ikomityi enye yeenkonkxa ezinkulu (134 mg), ikomityi enye ephekiweyo (126 mg), amandongomane ayi-6 eBrazil (107 mg), iiamangile ezingama-22 (78 mg). Zama ukuguqula amandongomane akho abe yinto emnandi ngakumbi, njengalezi Iibhotile zeNutut ezingathandekiyo ezingathandekiyo onokuzenza.

Uphengululo lwe