Kodi zakudya zimenezi zikusowa mu zakudya zanu? (Zosowa Zakudya) Tiyeni tikambirane za izi!

Tikamaganizira zokhala ndi thanzi labwino, ambiri a ife timayamba taganizira za "zinthu zomwe sitiyenera kudya," sichoncho? Zinthu monga "mafuta si abwino" ndi "shuga si wabwino" ndi zomwe timada nkhawa nazo kwambiri. Koma kodi mukudziwa kuti tikamaganizira za zinthu zomwe tiyenera kuchotsa muzakudya zathu zokha, timasowa zakudya zambiri zofunika zomwe matupi athu amafunikira? Kusowa zakudya ngati kumeneku n'kofala, ngakhale kwa iwo omwe amaganiza kuti amadya bwino ndipo amasamala.

Ndipotu, pali michere 7 ikuluikulu yomwe sitikudziwa. Ndi calcium, potaziyamu, ulusi, magnesium, vitamini A, vitamini C, ndi vitamini E. Izi ndizofunikira kwambiri m'thupi. Koma musadandaule. Musanapite ku pharmacy ndikugula mapiritsi ambiri a mavitamini popanda kufunsa dokotala, pali njira zosavuta komanso zabwino zowonjezera michere iyi muzakudya zanu. Tiyeni tiwone momwe mungachitire.

1. Kalisiyamu

Tonsefe tamva kuyambira kusukulu kuti calcium ndi yabwino kwa mafupa ndi mano, komanso kuti timapeza calcium kuchokera mukumwa mkaka. Koma calcium siimathera pamenepo. Kuwonjezera pa kulimbitsa mafupa athu, calcium ndi yofunika kwambiri kuti mtima wathu ukhale wabwino, minofu igwire bwino ntchito, ndi zina zambiri.

Kodi mukusowa calcium yochuluka bwanji patsiku?

Zimasintha ndi ukalamba.

• Akuluakulu mpaka zaka 50: 1,000 milligrams patsiku.
• Kwa anthu opitirira zaka 50: 1,200 milligrams patsiku.

Koma ngati muli pachiwopsezo cha matenda a osteoporosis , matenda ochepetsa mafupa, lankhulani ndi dokotala wanu. Iye angakulangizeni kuti mugwiritse ntchito mlingo wokwera.

Calcium imapezeka mosavuta kuchokera ku mkaka ndi zinthu zopangidwa ndi mkaka. Koma ngati simukonda kumwa mkaka, kapena ngati muli ndi vuto ndi mkaka, musaganize kuti mapiritsi a calcium ndiye yankho. Pali njira zina zambiri zopezera calcium.

2. Potaziyamu

"Anthu sadziwa zambiri za potaziyamu," akutero akatswiri azakudya. "Anthu ambiri sadziwa kufunika kwake, makamaka kuti magazi azithamanga bwino." Potaziyamu ndi yofunika kwambiri kuti thupi lathu likhale ndi madzi okwanira, komanso kuti mitsempha ndi minofu zizigwira ntchito bwino.

Munthu wamkulu ayenera kudya mamiligalamu 4,700 a potaziyamu patsiku. Potaziyamu imapezekadi muzakudya zambiri, monga zipatso ndi ndiwo zamasamba. Chifukwa chake zingawoneke zosavuta kupeza kuchuluka komwe mukufuna. Koma vuto ndilakuti, anthu ambiri sadya zipatso ndi ndiwo zamasamba zokwanira.

Tikamaganizira za nthochi, timaganizira za potaziyamu. Koma pali njira zina zabwino zopezera potaziyamu.

3. Ulusi

Mwina mwamvapo zambiri zokhudza ubwino wa ulusi pa thanzi , kapena chimene timachitcha, chakudya ichi. Koma pankhani ya ntchito ya m'mimba ndi kudzimbidwa, anthu ambiri amaganiza kuti ulusi ndi chinthu chodetsa nkhawa nacho mukakula.

Ndiye, kodi ulusi umagwira ntchito bwanji kwenikweni? Kuwonjezera pa kupewa kudzimbidwa, ulusi umathandizanso kuteteza ku matenda a mtima, matenda a shuga amtundu wachiwiri , ndi mitundu ina ya khansa. Ndikofunikanso kwa iwo omwe akuyesera kuchepetsa thupi chifukwa zakudya zokhala ndi ulusi wambiri zimakuthandizani kumva kukhuta komanso zimakhala ndi ma calories ochepa.

Kodi mumafunikira ulusi wochuluka bwanji patsiku?

• Azimayi (zaka 19-50): magalamu 25 patsiku
• Azimayi (zaka 51+): magalamu 21 patsiku
• Amuna (zaka 19-50): magalamu 38 patsiku
• Amuna (zaka 51+): 30 magalamu patsiku

Zakudya zokhala ndi ulusi wambiri zimaphatikizapo tirigu wonse, nyemba (nandolo, mphodza, ndi nyemba), ndiwo zamasamba, ndi zipatso. Nyemba zakuda, mbatata (zokhala ndi khungu), mapeyala, ndi buledi wa chimanga zimakhala ndi ulusi wambiri.

4. Magnesium

Magnesium ndi michere ina yofunika kwambiri yomwe imagwira ntchito m'thupi lathu. Magnesium ndi yofunika kwambiri polimbitsa mafupa, kusunga chitetezo chamthupi chathanzi, komanso pakugwira ntchito kwa mtima, minofu, ndi mitsempha.

Kodi mumafunikira magnesium yochuluka bwanji patsiku?

• Azimayi (zaka 19-30): 310 mamiligalamu patsiku
• Azimayi (zaka 31+): 320 mamiligalamu patsiku
• Amuna (zaka 19-30): 400 milligrams patsiku
• Amuna (zaka 31+): 420 mamiligalamu patsiku

Magwero abwino kwambiri a magnesium ndi mtedza wa ku Brazil, tirigu wonse, nsomba monga halibut, ndi amondi .

5, 6, 7. Mavitamini A, C, ndi E

Mavitamini onse atatuwa ndi ofunikira kwambiri pa thanzi lathu.

Vitamini A

Tikudziwa kuti izi ndi zabwino kwambiri pa maso. Sikuti zokhazo, komanso vitamini A ndi wofunikira pakukula kwa chitetezo chamthupi komanso minofu. Mwamuna wamkulu amafunika ma microgram 900 patsiku ndipo mkazi amafunika ma microgram 700. Ndiwo zamasamba zobiriwira zachikasu ndi zakuda monga mbatata, kaloti, ndi sipinachi zili ndi vitamini A wambiri.

Vitamini C

Vitamini C ndi antioxidant yamphamvu yomwe imalimbitsa chitetezo cha mthupi. Imaletsa kuwonongeka kwa maselo a thupi. Imathandizanso kupanga collagen, yomwe ndi yofunika kwambiri pamafupa ndi cartilage. Mwamuna wamkulu amafunika mamiligalamu 90 patsiku ndipo mkazi amafunika mamiligalamu 75. Mutha kupeza vitamini C kuchokera ku zinthu monga tsabola wofiira, malalanje, sitiroberi, ndi broccoli .

Vitamini E

Anthu ambiri akamasiya kudya zakudya zokhala ndi mafuta ambiri kuti akhale ndi thanzi labwino, amapewanso zakudya zokhala ndi vitamini E wambiri. Izi zili choncho chifukwa vitamini E imapezeka kwambiri mu mtedza, mbewu, ndi mafuta . Ndi antioxidant wamphamvu. Chifukwa chake, ndikofunikira kuchepetsa mafuta oipa (mafuta okhuta ndi osinthika) ndikuwonjezera mafuta abwino (mafuta osakhuta) muzakudya zanu. Munthu wamkulu amafunika pafupifupi mamiligalamu 15 a vitamini E patsiku. Amapezeka mu zinthu monga mbewu za mpendadzuwa, amondi, ndi batala wa mtedza .

Zakudya zina zofunika kuzisamalira mwapadera

Magulu ena apadera ayenera kuganizira kwambiri za zakudya izi.

• Vitamini D: Vitamini D ndi wofunikira kuti thupi lizitha kuyamwa calcium. Thupi lathu limapanga vitamini D likamakumana ndi dzuwa. Chifukwa chake, anthu omwe satuluka panja nthawi zambiri, nthawi zonse amavala magalasi a dzuwa, komanso omwe ali ndi khungu lakuda amatha kukhala ndi vuto la kusowa kwa vitamini D.
• Folic Acid: Izi ndizofunikira kwa amayi panthawi ya mimba. Izi zimathandiza kuchepetsa chiopsezo cha mwana wobadwa ndi zilema. Ngakhale kuti lentils, sipinachi, ndi broccoli zili ndi folic acid, ndikofunikira kuti amayi apakati amwe mapiritsi a folic acid monga momwe dokotala wawo akulangizira.
• Iron: Iron ndi yofunika kwambiri kwa atsikana ndi amayi apakati. Zakudya monga nyama, sipinachi, nandolo, ndi soya zimakhala ndi iron.
• Vitamini B12: Izi ndizofunikira kwambiri popanga maselo ofiira a magazi. Pamene tikukalamba, mphamvu zathu zoyamwa vitamini B12 kuchokera ku chakudya zimachepa. Chifukwa chake, aliyense wazaka zopitilira 50 ayenera kuganizira kudya zakudya zomwe zili ndi vitamini B12 kapena kumwa zowonjezera monga momwe dokotala wawo adalangizira.

Kodi kusowa kumeneku sikungabwezeretsedwe ndi zowonjezera zakudya?

Mungaganize kuti zingakhale zosavuta kupeza zonsezi mu piritsi la vitamini kusiyana ndi kuda nkhawa ndi kupeza chakudya. Koma akatswiri amati zakudya zowonjezera ziyenera kukhala njira yomaliza.

Zakudya zowonjezera ziyenera kumwedwa kuwonjezera pa zakudya zabwino, osati ngati m'malo mwake. Ndipotu, kafukufuku wasonyeza kuti zakudya zowonjezera sizipereka phindu lofanana ndi zakudya zachilengedwe.

N’zoona kuti nthawi zina dokotala wanu angakulangizeni kuti mugwiritse ntchito mankhwala enaake. Mwachitsanzo, ngati muli pachiopsezo cha matenda a osteoporosis, angakuuzeni kuti mugwiritse ntchito mankhwala enaake a calcium ndi vitamini D.

Koma kumbukirani, musamwe zakudya zowonjezera mwachangu. Zakudya zina zimatha kukhala poizoni m'thupi ngati zitamwedwa mopitirira muyeso. Choncho, yang'anani zakudya zanu ndipo kambiranani ndi dokotala wanu kuti mudziwe ngati mukufunikiradi zakudya zowonjezera.

Ndingadziwe bwanji ngati ndikupeza michere iyi yokwanira?

Sikophweka kudziwa ngati ndikupeza michere yonseyi. Mukayang'ana chizindikiro chomwe chili pa phukusi la chakudya, pali zambiri zokhudza zinthu monga ulusi ndi vitamini C, koma n'zovuta kupeza zambiri zokhudza china chilichonse, monga potaziyamu ndi magnesium.

Ndiye yankho lake ndi lotani? Kodi muyenera kulemba chilichonse chomwe mumadya m'buku, kuchiyeza pa sikelo, ndikuchiwerengera ndi chowerengera? Ayi, akatswiri amati simuyenera kutero. "Musadandaule kwambiri za kuwerengera kolondola," akutero.

M'malo mwake, yesani kudya zakudya zosiyanasiyana. Yang'anani kwambiri zipatso, ndiwo zamasamba, ndi tirigu wonse. Imeneyo ndiyo njira yabwino kwambiri yopezera michere yonse yomwe thupi lanu limafunikira. Apanso, musamangoganizira za zomwe sizili bwino kudya. M'malo mwake, ganizirani za zinthu zabwino zomwe mungawonjezere muzakudya zanu. Musachotse chakudya kwathunthu chifukwa chakuti chili ndi mafuta pang'ono kapena shuga pang'ono. Chingakhale ndi michere ina yofunika yomwe mukufunikiradi.