Mukapita kusitolo, kodi mudawonapo mapaketi a ufa wa mkaka, mabisiketi, ndi chimanga cham'mawa cholembedwapo mawu oti 'Wolimbikitsidwa ndi Vitamini D' kapena 'Wowonjezera Iron'? Kodi 'wolimbikitsidwa' amatanthauza chiyani? Kodi izi ndi zabwinodi pa thanzi lathu? Kapena iyi ndi njira ina yotsatsira malonda? Lero, tiyeni tikambirane za Zakudya Zolimbikitsidwa, kutanthauza chilichonse chokhudza zakudya zokhala ndi michere yowonjezera.
Mwachidule, kodi Zakudya Zolimba zimenezi ndi chiyani?
Chakudya cholimba ndi chakudya chomwe chakhala ndi
michere yofunika kwambiri, monga mavitamini ndi
michere , yomwe siipezeka mwachilengedwe mu chakudyacho panthawi yopangidwa.
Michere iyi ndi yofunika kwambiri pazochitika zambiri zofunika m'thupi lathu. Komabe, thupi lathu silingathe kupanga yokha; timafunika kuipeza kuchokera ku chakudya chomwe timadya. Makampani opanga zakudya amapanga mavitamini ndi michere iyi ndikuwawonjezera kuzinthu zawo. Kuwonjezera michere iyi sikusintha kwambiri kukoma, fungo, kapena mawonekedwe a chakudya.
Pali liwu lina pano lotchedwa 'Wolemeretsedwa'. Ndi losiyana pang'ono ndi 'Wolemeretsedwa'. Tangoganizirani kuti tikamapera mpunga kapena kupanga ufa, michere ina yomwe ili mmenemo imatayika. 'Wolemeretsedwa' ndi njira yowonjezerera michere yomwe yatayika. Koma 'Wolemeretsedwa' ndi njira yowonjezerera michere yatsopano yomwe sinalipo mwachibadwa mu chakudyacho. Mwachitsanzo, kuwonjezera folic acid ku buledi ndi njira yolemeretsedwa.
N’chifukwa chiyani muwonjezere zakudya izi pa chakudya?
Chifukwa chachikulu cha izi ndikukweza thanzi la anthu. Nthawi zina sitingathe kupeza michere yonse yomwe timafunikira, yokwanira, kuchokera muzakudya zathu zanthawi zonse. Izi zitha kukhudzidwa ndi zinthu zambiri monga mavuto azachuma, ziwengo za chakudya, kukhala wosadya nyama, komanso malo omwe timakhala. Chitsanzo chabwino kwambiri pakati pathu ku Sri Lanka ndi
Mchere Wopangidwa ndi Iodized . Kale, matenda otchedwa Goiter, omwe ndi kutupa kwa chithokomiro, anali ofala m'madera ena a dziko lathu. Choyambitsa chinali kusowa kwa ayodini. Pofuna kuthetsa vutoli, boma linalowererapo ndipo linapangitsa kuti kukhale kofunikira kuwonjezera ayodini ku mchere womwe ulipo pamsika. Masiku ano, chifukwa cha izi, kuchuluka kwa matenda a goiter kwachepa kwambiri. N'chimodzimodzinso ndi kuwonjezera vitamini D mu mkaka. Ngakhale mkaka uli ndi calcium, vitamini D ndi wofunikira kuti thupi lizitha kuyamwa bwino calcium. Chifukwa chake, vitamini D ikawonjezedwa mu mkaka, thupi lathu limatha kupeza phindu lalikulu kuchokera ku calcium yomwe imapereka.
Kodi zakudya zolimbikitsidwa kwambiri m'dziko lathu ndi ziti?
Zakudya zambiri zomwe zimapakidwa m'matumba ndi kukonzedwa zimakhala ndi zakudya zowonjezera zamtunduwu. Nthawi ina mukapita kusitolo, tengani kamphindi kuti muwerenge zilembo zomwe zili pa zinthuzi.
| Mtundu wa chakudya cholimba | Zakudya zomwe zimawonjezeredwa nthawi zambiri |
|---|
| Zakudya za m'mawa | Iron, Folic Acid, Vitamini B |
| Ufa wa mkaka ndi mkaka wamadzimadzi | Vitamini D, Vitamini A, Calcium |
| Zakudya za buledi ndi buledi | Folic Acid, Iron, Vitamini B |
| Mitundu ya mabisiketi | Iron, mavitamini |
| Mkaka wa soya ndi zina zolowa m'malo mwa mkaka | Calcium, Vitamini D, Vitamini B12 |
| Mchere | Ayodini |
| Zakumwa zina za zipatso | Vitamini C, Calcium |
Kodi ubwino weniweni wa zakudya zolimbitsa thupi zimenezi ndi wotani pa thanzi?
Pali maubwino angapo pa izi.
Kupewa matenda osowa zakudya m'thupi
Matupi athu akapanda kupeza michere yokwanira, timadwala. Izi zimatchedwa matenda osowa zakudya. Zakudya zolimbitsa thupi zathandiza kupewa matenda ambiri otere.
- Ma rickets ( kufooka kwa mafupa mwa ana):Matenda omwe amayamba chifukwa cha kusowa kwa vitamini D.
- Kusowa kwa ayoni m'thupi: Matenda omwe amabwera pamene thupi lilibe ayoni wokwanira. Izi zingayambitse kutopa kwambiri komanso kutopa .
- Kufooka kwa mafupa (kuchepa kwa mafupa): Matenda omwe amachititsa kuti mafupa asamafe chifukwa cha kusowa kwa calcium ndi vitamini D , makamaka kwa akazi okalamba.
Chofunika kwambiri kwa amayi apakati.
Pa nthawi ya mimba, mayi amafunika zakudya zambiri kuposa masiku onse, chifukwa mwana amene akukula m'mimba amadyetsedwanso ndi mayi. Vitamini yotchedwa
folic acid ndi yofunika kwambiri panthawiyi. Kupeza folic acid yokwanira kumayambiriro kwa mimba kungateteze mwana ku matenda a neural tube. Ichi ndichifukwa chake madokotala amalimbikitsa amayi apakati kumwa mapiritsi a folic acid. Muthanso kupeza michere iyi kudzera muzakudya zolimbitsa thupi.
Mphamvu kwa okalamba
Pamene tikukalamba, matupi athu amayamwa mavitamini ndi mchere wochepa kuchokera ku chakudya. Chilakolako chathu cha kudya chingachepenso. Izi zimaika okalamba pachiwopsezo chachikulu cha kusowa zakudya zokwanira. Zakudya zolimbitsa thupi zingathandize kuwapatsa zakudya zomwe amafunikira, kusunga mafupa awo olimba, komanso kupewa matenda a mtima.
Chothandizira pakukula bwino kwa ana
Zakudya zoyenera mwana amene akukula bwino ndi zofunika kwambiri kuti akhale ndi mafupa olimba, ubongo wabwino, komanso chitetezo chamthupi chathanzi. Kuphatikiza pa kudya zakudya zopatsa thanzi, kupereka zakudya zokhala ndi michere yambiri monga chitsulo ndi vitamini D kumathandiza mwana kukula bwino.
Thandizo kwa iwo omwe ali ndi zosowa zapadera za zakudya
Anthu osadya nyama amavutika kupeza michere monga vitamini B12, chifukwa imapezeka kwambiri muzinthu zopangidwa ndi nyama. Ndipo anthu omwe safuna lactose amavutika kupeza calcium yokwanira. Kwa anthu awa, zakudya monga chimanga cholimbikitsidwa ndi vitamini B12 ndi mkaka wa soya wokhala ndi calcium zimathandiza kwambiri.
Kodi zonse zili bwino? Kodi pali zinthu zina zoti mudandaule nazo?
Ngakhale kuti zakudya zolimbitsa thupi ndi zabwino, pali zinthu zingapo zomwe muyenera kuzidziwa.
Kungoti mawu akuti 'wolimbikitsidwa' sikutanthauza kuti ndi 'wathanzi'. Ichi ndiye chinthu chofunikira kwambiri. Tangoganizirani paketi ya mabisiketi okhala ndi shuga wambiri ndi zotsekemera zopangidwa zomwe zikunena kuti 'wolimbikitsidwa ndi iron', koma shuga, mafuta , ndi sodium zingakhale zovulaza kwambiri kuposa iron yomwe imapereka. Chifukwa chake, musanyengedwe ndi mawu oti 'wolimbikitsidwa' okha pa chizindikirocho. Onaninso kuchuluka kwa shuga, mchere, ndi mafuta mu chinthucho.
Chinanso ndi chakuti
Chiwopsezo cha kumwa kwambiri mavitamini chimakhala chochepa. Izi sizichitika kawirikawiri ndi zakudya zokhala ndi mavitamini okha, koma pali chiopsezo ngati mutadya zakudya zambiri zokhala ndi mavitamini komanso kumwa mavitamini owonjezera. Kuchuluka kwa chilichonse sikwabwino. Chifukwa chake, zakudya zokhala ndi mavitamini zitha kukhala zowonjezera pazakudya zathu. Koma sikwabwino kudalira kwathunthu pa izo. Zakudya zomwe zimachokera ku ndiwo zamasamba zatsopano, zipatso, zitsamba, tirigu wonse, ndi zakudya zachilengedwe nthawi zonse zimakhala zabwino kwambiri. Uthenga Wopita Nawo Kunyumba
- Zakudya zolimbitsa thupi ndi zakudya zomwe zawonjezeredwa mavitamini ndi mchere panthawi yopangidwa. Izi zimathandiza kupewa kusowa kwa zakudya m'thupi.
- Izi zitha kukhala zothandiza makamaka kwa amayi apakati, ana omwe akukula, okalamba, ndi omwe ali ndi zosowa zapadera pazakudya.
- Kungoti chakudya chimalembedwa kuti 'cholimbikitsidwa' sizitanthauza kuti chili ndi thanzi labwino. Nthawi zonse dziwani kuchuluka kwa shuga, mchere, ndi mafuta omwe chili nawo.
- Maziko a zakudya zanu ayenera kukhala ndiwo zamasamba zatsopano, zipatso, ndi zakudya zachilengedwe. Zakudya zowonjezera ndi zowonjezera chabe, osati zolowa m'malo.
- Ngati muli ndi nkhawa kapena kukayikira zilizonse zokhudza zakudya zanu kapena zakudya zomwe mukufunikira, lankhulani ndi dokotala wanu za izi.
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