Ukutya ngaphezulu

Umxholo

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Kwilizwe ledashboard diners kunye nabachwephesha be cubicle cuisine, yintoni enokuba ngcono kunokufumana iivithamini kunye neeminerali ezixabisa imini yonke ngokutya nje kube kanye?

Kodwa ngaphambi kokuba upholise eso sitya seTotali (ipesenti ezili-100 zexabiso lemihla ngemihla, okanye i-DV, iivithamin ezili-10 kunye neeminerali), yitya i-PowerBar Essentials (iivithamin ezingama-20 kunye neeminerali) okanye phantsi ukuba i-Dilberito, i-burrito entsha enomkhenkce evela kwi "Dilbert". Umyili wekhathuni (i-100 ekhulwini le-DV yeevithamini ezingama-23 kunye neeminerali), vavanya ukuba yintoni enye oye wayidla kutshanje. Ukutyiwa wedwa, nayiphi na kwezi sisandi (kwaye simnandi). Kodwa, ngakumbi ukuba uthatha i-vitamin / amaminerali amayeza, ukutya okuzinzileyo kwezi zinto zinokuba yityhefu.

Umzekelo, i-1-2 yeegram ze-vitamin C yonke imihla (malunga namaxesha ali-17 kwi-RDA) yexesha elide inokubangela ukucaphuka esiswini kwaye (kunqabile) ngamatye ezintso. Ukufumana rhoqo ii-micrograms ezili-15,000 imihla ngemihla (kananjalo malunga namaxesha ali-17 e-RDA) yee-retinol ezilinganayo (ivithamini A) kunokubangela isicaphucaphu kunye nomonakalo wesibindi. Ukugcwala okungapheliyo kwe-niacin kunokwenzakalisa isibindi.

Ukutya okune-iron kuyingozi ukuba ungomnye wezigidi ezi-1 zaseMelika ezine-hemachromatosis, utsho uMark Kantor, Ph.D., unjingalwazi onxulumene nesondlo / isayensi yokutya kwiYunivesithi yaseMaryland eCollege Park. Le meko yesibindi izuzwe njengelifa, enokuthi ibulale ibangela ukuba umzimba ufunxe i-iron eninzi ekutyeni. Iimpawu (ukucaphuka, intloko ebuhlungu, ukudinwa, izifo ezidibeneyo, isibindi esandisiweyo) azibonakali kude kube kamva ebomini.

Ayonelanga yinto elungileyo

Ngelixa abanye abantu benokuba sengozini yokungenisa izondlo ezininzi, uninzi lwabasetyhini baseMelika abafumani konele kweziliqela, kubandakanya isinyithi, ikhalsiyam, iivithamini B6 kunye no-E, i-magnesium kunye ne-zinc, litsho iZiko leLizwe lezibalo zezeMpilo.

Ukusukela oko urhulumente wagunyazisa ukongeza i-folic acid (i-vitamin B enceda ukuthintela iziphene ze-neural tube kwiimveku) kwiimveliso zengqolowa ezifana nomgubo nesonka, kubonakala ngathi sisondela ekufumaneni ngokwaneleyo. Okwangoku, ukuze bakhuseleke, abafazi abaneminyaka yobudala bokuzala kufuneka bathathe isongezelelo esinee-micrograms ezingama-400, ngakumbi ukuba batya ukutya okuneswekile encinci, utshilo uPaul Jacques, Sc.D. KwiYunivesithi yaseBoston.

Ngaphandle kweentsilelo zethu, izazi zezondlo azikukhathaleli ukutya okuphezulu kakhulu ngenxa yokuba aziboneleli nge-phytochemicals yokulwa nesifo kunye nezinye iikhompawundi ozifumana kwiziqhamo, imifuno kunye nokutya okuziinkozo. "Kulungile ukutya ukutya okuqinisiweyo njengenxalenye yesondlo sisempilweni, kodwa akunto yakuthatha enye," utshilo uKantor. Thembela kubo ngamanye amaxesha, kodwa yenza ukutya okunezondlo kube yinto yemihla ngemihla.

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