7 Ukusilela kwezondlo eziqheleke ngendlela engaqhelekanga

Umxholo

• 1. Ukunqongophala kwentsimbi
• 2. Ukuswela iodine
• 3. Ukuswela iVitamin D
• 4. Ukusilela kweVitamin B12
• 5. Ukuswela kweCalcium
• 6. Ukuswela iVitamin A
• 7. Ukusilela kweMagnesium
• Umgca wezantsi

Izondlo ezininzi zibalulekile kwimpilo entle.

Ngelixa kunokwenzeka ukufumana uninzi lwazo kukutya okunezondlo, ukutya okuqhelekileyo eNtshona kusezantsi kwizakha mzimba ezininzi ezibaluleke kakhulu.

Eli nqaku lidwelise 7 ukusilela kwezondlo eziqheleke ngendlela emangalisayo.

1. Ukunqongophala kwentsimbi

Intsimbi yiminerali ebalulekileyo.

Yinxalenye enkulu yeeseli ezibomvu zegazi, apho ibophelela khona nge-hemoglobin kwaye ihambisa ioksijini kwiiseli zakho.

Ezi ntlobo zimbini zentsimbi yokutya zezi:

• Isinyithi se-Heme. Olu hlobo lwesinyithi lufunxwe kakuhle. Ifunyanwa kuphela ekutyeni kwezilwanyana, kunye nenyama ebomvu enamanani aphezulu kakhulu.
• Isinyithi esinge-heme. Olu hlobo, olufumaneka kukutya kwezilwanyana kunye nezityalo, luxhaphake kakhulu. Ayifunxwa ngokulula njenge heme iron.

Ukunqongophala kwentsimbi yenye yezona zinto zixhaphakileyo kwizondlo emhlabeni, ezichaphazela ngaphezulu kwama-25% abantu kwihlabathi liphela (,).

Eli nani lenyukela kuma-47% kubantwana abasaqala isikolo. Ngaphandle kokuba banikwe ukutya okuneentsimbi okanye ukutya okune-iron-fortified, kungenzeka kakhulu ukuba baswele i-iron.

Malunga neepesenti ezingama-30 yabasetyhini abasexesheni banokusilela ngenxa yokulahleka kwegazi ngenyanga, ukuya kuthi ga kwiipesenti ezingama-42 zabaselula, abasetyhini abakhulelweyo banokuswela.

Ukongeza, abatya imifuno kunye nee vegans banomngcipheko okhulayo wokunqongophala kuba badla kuphela i-heme iron, engafakwanga kunye ne-heme iron (,).

Iziphumo eziqhelekileyo zokunqongophala kwe-iron yi-anemia, apho inani leeseli zakho ezibomvu zegazi kunye negazi lakho lokuthwala amathontsi eoksijini.

Iimpawu zihlala zibandakanya ukudinwa, ubuthathaka, amajoni omzimba abuthathaka, kunye nokusebenza kwengqondo okungalunganga (, 6).

Eyona mithombo iphambili yokutya yentsimbi ye heme ibandakanya ():

• Inyama ebomvu. Ii-ounces ezi-3 (85 iigram) zenyama yenkomo zibonelela phantse i-30% yeXabiso lemihla ngemihla (DV).
• Inyama yomzimba. Isilayi esinye (i-81 gram) yesibindi sinika ngaphezulu kwe-50% ye-DV.
• Igobolondo. I-Clams, imbaza, kunye neoysters yimithombo efanelekileyo ye-heme iron, inee-ounces ezi-3 (85 iigram) zeembatyisi eziphekiweyo ezipakisha malunga ne-50% ye-DV.
• Iisardadi enkonkxiweyo. I-ounce enye ye-3.75 (i-106-gram) inokunika i-34% ye-DV.

Imithombo efanelekileyo yokutya ye-non-heme yentsimbi iquka:

• Iimbotyi. Isiqingatha sendebe (85 gram) seembotyi zezintso eziphekiweyo zibonelela nge-33% ye-DV.
• Imbewu. Ithanga, isesame, kunye nembewu yesikwashi ziyimithombo elungileyo yentsimbi engena-heme. I-ounce enye (i-28 gram) yethanga eligcadiweyo okanye imbewu ye-squash iqulethe i-11% ye-DV.
• Imifuno eluhlaza, eluhlaza. I-Broccoli, i-kale, kunye nesipinatshi zizityebi ngentsimbi. I-ounce enye (i-28 grams) ye-kale entsha ibonelela nge-5.5% ye-DV.

Nangona kunjalo, awusoze wongeze ngentsimbi ngaphandle kokuba uyifuna ngokwenene. Intsimbi eninzi inokuba yingozi.

Ngokukodwa, ivithamin C inokuphucula ukufunxwa kwentsimbi. Ukutya ukutya okunotye i-vitamin-C njengama-orenji, i-kale, kunye neentsimbi zepelepele kunye nokutya okunotyebileyo kunokunceda ukwandisa ukufakwa kwentsimbi.

ISISHWANKATHELO Ukunqongophala kwentsimbi kuqheleke kakhulu, ngakumbi phakathi kwabasetyhini abaselula, abantwana kunye nabantu abadla inyama. Inokubangela i-anemia, ukudinwa, amajoni omzimba abuthathaka, kunye nokusebenza kwengqondo okungalunganga.

2. Ukuswela iodine

Iodine sisimbiwa esifanelekileyo ekusebenzeni kwesiqhelo kwendlala kunye nokuveliswa kwehomoni yedlala lengqula ().

Iihomoni zehomoni zibandakanyeka kwiinkqubo ezininzi zomzimba, ezinje ngokukhula, ukukhula kwengqondo, kunye nokugcinwa kwethambo. Balawula kwakhona izinga lakho lokunciphisa umzimba.

Ukunqongophala kwe-iodine yenye yezona zinto zixhaphakileyo kwizondlo, ezichaphazela phantse isinye kwisithathu sabemi behlabathi (,,).

Olona phawu luxhaphakileyo lokusilela kwe-iodine sisifo esandisiweyo sedlala lengqula, ekwabizwa ngokuba yi-goiter. Inokubangela ukonyuka kwentliziyo, ukuphefumla kancinci kunye nokuzuza ubunzima ().

Ukuswela iodine ngamandla kunxulunyaniswa nomonakalo omkhulu, ngakumbi ebantwaneni. Isenokubangela ukudodobala kwengqondo kunye nokukhula okungaqhelekanga (,).

Imithombo efanelekileyo yokutya ye-iodine ibandakanya ():

• Ingca yolwandle. Kuphela yi-1 gram yeepakethe ze-kelp ezingama-460-1,000% ze-DV.
• Intlanzi. Ii-ounces ezintathu (85 gram) zekhowudi ebhaka zibonelela nge-66% ye-DV.
• Zobisi. Ikomityi enye (245 gram) yeyogathi engenanto inika malunga neepesenti ezingama-50 ze-DV.
• Amaqanda: Iqanda elinye elikhulu line-16% ye-DV.

Nangona kunjalo, ezi mali zinokwahluka kakhulu. Njengoko iodine ifunyanwa ikakhulu kumhlaba nakumanzi olwandle, umhlaba ongathathi ntweni nge-iodine uyakukhokelela kukutya okune-iodine esezantsi.

Amanye amazwe agunyazisa ukutyebiswa kwetyuwa yetyuwa nge-iodine, ethe yanciphisa ngempumelelo imeko yokusilela ().

ISISHWANKATHELO Iodine yenye yezona zinto zixhaphakileyo kwizondlo emhlabeni. Ingabangela ukwandiswa kwe-thyroid gland. Ukusilela kakhulu kwe-iodine kunokubangela ukudodobala kwengqondo kunye nokukhula okungaqhelekanga ebantwaneni.

3. Ukuswela iVitamin D

I-Vitamin D yivitamin enyibilikayo enamafutha esebenza njengehomoni ye-steroid emzimbeni wakho.

Uhamba ngokuhamba kwegazi lakho nakwiiseli, ebaxelela ukuba bavule okanye bacime iigene. Phantse zonke iiseli emzimbeni wakho zinokwamkela ivithamin D.

I-Vitamin D iveliswa kwi-cholesterol kulusu lwakho xa uselangeni. Ke, abantu abahlala kude neikhweyitha banokusilela ngaphandle kokuba ukutya abakutyayo kwanele okanye bongeze nge-vitamin D (,).

E-United States, malunga neepesenti ezingama-42 zabantu banokusilela kule vithamini. Eli nani lenyuka liye kuma kuma-74% kubantu abadala nakuma-82% kubantu abanesikhumba esimnyama kuba ulusu lwabo luvelisa ivithamin D encinci ekuphenduleni kwilanga (,).

Ukusilela kweVitamin D akuqhelekanga, njengoko iimpawu zayo zinobuqili kwaye zinokuphuhla ngaphezulu kweminyaka okanye amashumi eminyaka (,).

Abantu abadala abaswele i-vitamin D banokufumana ubuthathaka bemisipha, ukuphulukana nethambo, kunye nokwanda komngcipheko wokuqhekeka. Kubantwana, kunokubangela ukulibaziseka kokukhula kunye namathambo athambileyo (iirickets) (,,).

Ukusilela kwe vithamin D kunokudlala indima ekunciphiseni ukusebenza komzimba kunye nomngcipheko owandayo womhlaza (22).

Ngelixa ukutya okumbalwa kunesixamali esibalulekileyo sale vithamini, eyona mithombo iphambili yokutya (23):

• Ikhowudi yeoyile yesibindi. Itispuni enye (15 ml) ipakisha i-227% ye-DV.
• Iintlanzi ezinamafutha. I-Salmon, i-mackerel, i-sardines, kunye ne-trout zityebile ku-vithamin D. Incinci, i-3-ounce (85-gram) yokuhambisa isalmon ephekiweyo inika i-75% ye-DV.
• Izikhupha zamaqanda. I-yolk enkulu enkulu yeqanda ine-7% ye-DV.

Abantu abasweleyo banokufuna ukuthatha isongezelelo okanye bandise ukukhanya kwabo elangeni. Kunzima ukufumana imali eyoneleyo ngokutya kuphela.

ISISHWANKATHELO Ukunqongophala kukaVitamin D kuqhelekile. Iimpawu zibandakanya ubuthathaka bemisipha, ukulahleka kwethambo, ukwanda komngcipheko wokuqhekeka, kunye - ebantwaneni - amathambo athambileyo. Kunzima kakhulu ukufumana isixa esaneleyo kwisidlo sakho uwedwa.

4. Ukusilela kweVitamin B12

I-Vitamin B12, ekwabizwa ngokuba yi-cobalamin, sisakhamzimba esinyibilikayo.

Kubalulekile ekwenziweni kwegazi, kunye nokusebenza kwengqondo kunye nemithambo-luvo.

Iseli nganye emzimbeni wakho ifuna i-B12 ukuze isebenze ngokwesiqhelo, kodwa umzimba wakho awukwazi ukuyivelisa. Ke ngoko, kuya kufuneka uyifumane ekutyeni okanye kwizongezo.

I-B12 ifunyanwa kuphela kwimali eyoneleyo kukutya kwezilwanyana, nangona iintlobo ezithile zolwandle zinokunika inani elincinci. Ke ngoko, abantu abangazityiyo iimveliso zezilwanyana basemngciphekweni omkhulu wokunqongophala.

Uphononongo lubonisa ukuba ukuya kuthi ga kwi-80-90% yemifuno kunye nemifuno inokungabikho kwi-vitamin B12 (,).

Ngaphezulu kwe-20% yabantu abadala abadala banokusilela kule vithamini ukusukela ekubeni ukufunxeka kuncipha ngeminyaka (,,).

Ukufakwa kwe-B12 kuyinkimbinkimbi ngakumbi kunezinye iivithamini kuba incediswa yiprotein eyaziwa njenge-intrinsic factor. Abanye abantu bayasilela kule protein kwaye banokufuna iinaliti ze-B12 okanye amathamo aphezulu ezongezelelo.

Olunye uphawu oluqhelekileyo lokusilela kwe-vitamin B12 yi-megaloblastic anemia, esisifo segazi esandisa iiseli zakho ezibomvu zegazi.

Ezinye iimpawu zibandakanya ukungasebenzi kakuhle kwengqondo kunye namanqanaba aphezulu e-homocysteine, umngcipheko wezifo ezininzi (,).

Imithombo yokutya ivithamini B12 ibandakanya ():

• Igobolondo. I-clams kunye neembatyisi zizityebi ku-vitamin B12. Inxalenye ye-3-ounce (85-gram) yeeflamu eziphekiweyo zibonelela nge-1,400% ye-DV.
• Inyama yomzimba. I-ounce enye (i-60-gram) isilayidi seepakethi zesibindi ngaphezulu kwe-1,000% ye-DV.
• Inyama. Incinci, i-6-ounce (170-gram) yenkomo yenkomo inika i-DV yeepesenti ezingama-150.
• Amaqanda. Iqanda elinye liphela libonelela malunga ne-6% ye-DV.
• Iimveliso zobisi. Ikomityi enye (240 ml) yobisi olupheleleyo ine-18% ye-DV.

I-Vitamin B12 ayithathwa njengeyingozi kumanani amakhulu kuba ihlala ifunxwe kakubi kwaye ikhutshwa ngokulula.

ISISHWANKATHELO Ukunqongophala kweVitamin B12 kuqheleke kakhulu, ngakumbi kwimifuno, iivenkile kunye nabantu abadala. Ezona mpawu zixhaphakileyo kubandakanya ukuphazamiseka kwegazi, ukungasebenzi kakuhle kwengqondo, kunye namanqanaba aphezulu e-homocysteine.

5. Ukuswela kweCalcium

I-calcium ibalulekile kwiseli nganye emzimbeni wakho. Igcina amathambo kunye namazinyo, ngakumbi ngamaxesha okukhula ngokukhawuleza. Kwakhona kubaluleke kakhulu ekugcinweni kwethambo.

Ukongeza, i-calcium isebenza njengemolekyuli ebonisa. Ngaphandle kwayo, intliziyo yakho, izihlunu, kunye nemithambo-luvo ngekhe ikwazi ukusebenza.

Ukuxinana kwecalcium egazini lakho kulawulwa ngokuqinileyo, kwaye nakuphi na ukugqitha kugcinwa emathanjeni. Ukuba ukutya kwakho kuyasilela, amathambo akho aya kuyikhupha ikhalsiyam.

Kungenxa yoko le nto olona phawu luxhaphakileyo lokunqongophala kwe-calcium yi-osteoporosis, ebonakaliswa ngamathambo athambileyo kunye nobuthathaka.

Olunye uphononongo e-United States lufumanise ukuba ngaphantsi kwe-15% yamantombazana akwishumi elivisayo, angaphantsi kwe-10% yabasetyhini ngaphezulu kwama-50, kwaye angaphantsi kwama-22% amakhwenkwe akwishumi elivisayo kunye namadoda angaphezu kwama-50 ahlangabezane nokutya okucetyiswayo kwe-calcium ().

Nangona ukuxhasa ukonyusa la manani kancinci, uninzi lwabantu lwalungafumani calcium yaneleyo.

Iimpawu zokunqongophala kokutya okune-calcium kakhulu kubandakanya amathambo athambileyo (iirickets) ebantwaneni nakwi-osteoporosis, ngakumbi kubantu abadala (,).

Imithombo yokutya ye-calcium ibandakanya ():

• Iintlanzi zebhonasi. Inako (i-92 gram) yesardadi iqulethe i-44% ye-DV.
• Iimveliso zederi. Ikomityi enye (240 ml) yobisi inikezela i-35% ye-DV.
• Imifuno eluhlaza eluhlaza. I-Kale, isipinashi, i-bok choy kunye ne-broccoli zityebile kwi-calcium. I-ounce enye (i-28 gram) yee-kale ezinikezela nge-5.6% ye-DV.

Ukusebenza kunye nokukhuseleka kwezongezelelo zekhalsiyam kuye kwaxoxwa ngako kule minyaka imbalwa idlulileyo.

Olunye uphononongo lubonisa ukwanda komngcipheko wesifo sentliziyo kubantu abathatha izongezo zekhalsiyam, nangona ezinye izifundo zingafumananga ziphumo (,,).

Ngelixa kungcono ukufumana ikhalsiyam ekutyeni kunokuncedisa, ezi zongezo zibonakala ngathi ziyaxhamlisa abantu abangafumani ngokwaneleyo ekutyeni kwabo ().

ISISHWANKATHELO Ukutya kakhulu okune-calcium kuqhelekile, ngakumbi kubafazi bayo yonke iminyaka kunye nabantu abadala. Olona phawu luphambili lokusilela kwecalcium ngumngcipheko owandayo we-osteoporosis kamva ebomini.

6. Ukuswela iVitamin A

Vitamin A kubalulekile amafutha-enyibilikayo vitamin. Inceda ukwenza kunye nokugcina ulusu olusempilweni, amazinyo, amathambo kunye neembrane zeseli. Ngapha koko, ivelisa ii-pigment zamehlo, eziyimfuneko kumbono (38).

Zimbini iintlobo ezahlukeneyo zokutya ivithamini A ():

• Ingqungquthela ye-vitamin A. Olu hlobo lwevithamini A lufumaneka kwiimveliso zezilwanyana ezifana nenyama, intlanzi, iinkukhu, kunye nobisi.
• Ipro-vitamin A. Olu hlobo lufumaneka kukutya okusekwe kwizityalo ezifana neziqhamo kunye nemifuno. I-Beta carotene, umzimba wakho ojika ube ngu-vitamin A, yeyona ndlela ixhaphakileyo.

Ngaphezulu kwe-75% yabantu abatya ukutya kwaseNtshona bafumana ngaphezulu kwevithamini A eyoneleyo kwaye akufuneki bakhathazeke kukuswela ().

Nangona kunjalo, ukunqongophala kukavithamini A kuxhaphake kakhulu kumazwe amaninzi asakhasayo. Malunga ne-44-50% yabantwana abasaqala isikolo kwimimandla ethile banesiphene sevithamini A. Eli nani lijikeleze iipesenti ezingama-30 kubafazi baseIndiya (,).

Ukusilela kweVitamin A kunokubangela ukonakala okwethutyana kunye nokusisigxina kwamehlo kwaye kungakhokelela nakwimfama. Ngapha koko, oku kusilela kungoyena nobangela wehlabathi wobumfama.

Ukusilela kweVitamin A nako kunokucinezela ukusebenza komzimba kunye nokunyusa ukusweleka, ngakumbi phakathi kwabantwana kunye nabasetyhini abakhulelweyo okanye abancancisayo ().

Imithombo yokutya ye-vitamin A eyenziwe kwangaphambili ibandakanya ():

• Inyama yomzimba. Isilayi esinye (2-gram) sesilayi sesibindi senyama yenkomo sibonelela ngaphezulu kwe-800% ye-DV.
• Ioyile yesibindi sentlanzi. Enye icephe (15 ml) ipakisha malunga ne-500% ye-DV.

Imithombo yokutya ye-beta carotene (i-pro-vitamin A) ibandakanya:

• Iibhatata. Elinye eliphakathi, i-6-ounce (i-170-gram) ibhatata ebilisiweyo ine-150% ye-DV.
• Iminqathe. Iminqathe enye inika i-75% ye-DV.
• Imifuno eluhlaza eluhlaza, emnyama. I-ounce enye (i-28 gram) yesipinatshi esitsha inikezela nge-18% ye-DV.

Ngelixa kubaluleke kakhulu ukusebenzisa le vithamini yaneleyo, ivithamin A engaphambi kokuba yenziwe inokubangela ityhefu.

Oku akusebenzi kwipro-vitamin A, njenge-beta carotene. Ukutya okuphezulu kunokubangela ukuba ulusu lwakho lujike lube-orenji kancinci, kodwa le nto ayiyongozi.

ISISHWANKATHELO Ukunqongophala kukaVitamin A kuxhaphake kakhulu kumazwe amaninzi asakhasayo. Inokubangela ukonakala kwamehlo kunye nobumfama, kunye nokucinezela ukusebenza komzimba kunye nokwandisa ukusweleka phakathi kwabafazi nabantwana.

7. Ukusilela kweMagnesium

I-Magnesium sisimbiwa esiphambili emzimbeni wakho.

Ibalulekile kulwakhiwo lwamathambo kunye namazinyo, ikwabandakanyeka ngaphezulu kweempendulo ze-enzyme ezingama-300 ().

Phantse isiqingatha sabemi baseMelika sisebenzisa imali engaphantsi kwenani elifunekayo le-magnesium ().

Ukutya okuncinci kunye nenqanaba legazi le-magnesium linxulunyaniswa neemeko ezininzi, kubandakanya uhlobo lwe-2 yeswekile, isifo se-metabolic, isifo sentliziyo, kunye ne-osteoporosis (,).

Amanqanaba asezantsi aqheleke kakhulu kwizigulana ezibhedlele. Ezinye izifundo zifumanisa ukuba i-9-65% yazo iyasilela (,,).

Ukusilela kunokubangelwa sisifo, ukusetyenziswa kweziyobisi, ukunciphisa umsebenzi wokugaya ukutya, okanye ukutya okungonelanga ngemagniziyam ().

Iimpawu eziphambili zokunqongophala kwemagniziyam zibandakanya isingqisho sentliziyo esingaqhelekanga, inkampu yezihlunu, isifo somlenze ongazinzanga, ukudinwa kunye ne-migraines (,,).

Iimpawu ezifihlakeleyo ngakumbi, zexesha elide ongazukuzibona zibandakanya ukunganyangeki kwe-insulin kunye noxinzelelo lwegazi oluphezulu.

Imithombo yokutya yemagniziyam ibandakanya ():

• Amazimba. Ikomityi enye (170 gram) ye-oats iqulethe i-74% ye-DV.
• Amantongomane. Amashumi amabini e-almond apakisha i-17% ye-DV.
• Itshokholethi emnyama. I-ounce enye (i-30 gram) yetshokholethi emnyama ibonelela nge-15% ye-DV.
• Imifuno eluhlaza eluhlaza, emnyama. I-ounce enye (iigrama ezingama-30) zesipinatshi esiluhlaza ibonelela nge-6% ye-DV.

ISISHWANKATHELO Ukusilela kweMagnesium kuxhaphakile kumazwe aseNtshona, kwaye ukutya okuphantsi kunxulunyaniswa neemeko ezininzi zempilo kunye nezifo.

Umgca wezantsi

Kuyenzeka ukuba usilele phantse kuzo zonke izondlo. Oko kwathethileyo, ukusilela okudweliswe apha ngasentla zezona zixhaphakileyo.

Abantwana, amabhinqa aselula, abantu abadala abadala, abatya inyama, kunye nemifuno kubonakala ngathi basemngciphekweni omkhulu wokusilela okuninzi.

Eyona ndlela yokuthintela ukuswela kukutya ukutya okunezakha-mzimba okubandakanya ukutya okupheleleyo, okunezondlo. Nangona kunjalo, izongezo zinokuba yimfuneko kwabo bangenako ukufumana okwaneleyo kukutya bodwa.