Uma uya esitolo, wake wazibona yini ezinye izingcezu zobisi oluyimpuphu, amabhisikidi, kanye nezinhlamvu zokudla kwasekuseni ezibhalwe amagama athi 'Fortified with Vitamin D' noma 'Added Iron'? Kusho ukuthini ukuthi 'fortified'? Ingabe lokhu kuhle ngempela empilweni yethu? Noma ingabe lokhu kumane nje kuyicebo lokukhangisa? Namuhla, ake sixoxe nge-Fortified Foods, okungukuthi, konke mayelana nokudla okunezakhamzimba ezengeziwe.
Kalula nje, kuyini lokhu kudla okuqinisiwe?
Ukudla okuqinisiwe ukudla okuqiniswe
ngezakhamzimba ezibalulekile, njengamavithamini
namaminerali , ezingekho ngokwemvelo ekudleni ngesikhathi sokukhiqizwa kwako. Lezi
zakhamzimba zibalulekile ezinqubweni eziningi ezibalulekile emzimbeni wethu. Kodwa-ke, umzimba wethu awukwazi ukuzikhiqiza wodwa; sidinga ukuzithola ekudleni esikudlayo. Izinkampani zokudla zikhiqiza lawa mavithamini namaminerali ngamakhemikhali bese ziwafaka emikhiqizweni yazo. Ukwengeza lezi zakhamzimba akushintshi kakhulu ukunambitheka, iphunga, noma ukubukeka kokudla.
Kukhona elinye igama lapha elibizwa ngokuthi 'Okucebile'. Lihlukile kancane kunelithi 'Okuqinisiwe'. Cabanga ukuthi lapho sigaya irayisi noma senza ufulawa, ezinye izakhamzimba ezikuyo ziyalahleka. 'Ukucebisa' inqubo yokwengeza lezo zakhamzimba ezilahlekile. Kodwa 'Ukuqinisiwe' inqubo yokwengeza izakhamzimba ezintsha ezazingakaze zibe khona ngokwemvelo kulokho kudla. Isibonelo, ukufaka i-folic acid esinkweni kuwukuqinisa.
Kungani ungeza lokhu kudla okunomsoco okwengeziwe ekudleni?
Isizathu esiyinhloko salokhu ukuthuthukisa impilo yomphakathi. Ngezinye izikhathi asikwazi ukuthola zonke izakhamzimba esizidingayo, ngenani elidingekayo, ekudleni kwethu okuvamile. Lokhu kungathinteka yizinto eziningi ezifana nobunzima bezomnotho, ukungezwani nokudla, ukuba ngumdli wemifino, kanye nendawo esihlala kuyo. Isibonelo esihle kakhulu phakathi kwethu eSri Lanka
usawoti oxutshwe ne-iodized . Esikhathini esidlule, isifo esibizwa ngokuthi i-Goiter, okuwukuvuvukala kwendlala yegilo, sasivame kwezinye izingxenye zezwe lethu. Imbangela kwakuwukuntuleka kwe-iodine. Njengesixazululo salokhu, uhulumeni wangenelela futhi wenza kwaba yimfuneko ukufaka i-iodine kusawoti otholakala emakethe. Namuhla, ngenxa yalokhu, ukwanda kwe-goiter kwehle kakhulu. Kunjalo nangokufaka i-vitamin D ebisini. Nakuba ubisi luqukethe i-calcium, i-vitamin D ibalulekile ukuze umzimba umunce kahle leyo calcium. Ngakho-ke, lapho i-vitamin D ingezwa ebisini, umzimba wethu uyakwazi ukuthola inzuzo ephezulu ku-calcium enikezayo.
Yikuphi ukudla okunongiwe okuvame kakhulu ezweni lakithi?
Ukudla okuningi okupakishwe futhi okucutshungulwe kunalolu hlobo lokudla okunomsoco owengeziwe. Ngesikhathi esizayo uma uya esitolo, zinike isikhashana ufunde amalebula akulezi zinto.
| Uhlobo lokudla oluqinisiwe | Izakhamzimba ezivame ukungezwa |
|---|
| Okusanhlamvu kwasekuseni | I-Iron, i-Folic Acid, i-Vitamin B |
| Ubisi oluyimpuphu nobisi oluwuketshezi | I-Vitamin D, i-Vitamin A, i-Calcium |
| Imikhiqizo yesinkwa kanye neyokubhaka | I-Folic Acid, I-Iron, i-Vitamin B |
| Izinhlobo zamabhisikidi | Insimbi, amavithamini |
| Ubisi lwesoya kanye nezinye izinto ezithatha indawo yobisi | I-Calcium, iVithamini D, iVithamini B12 |
| Usawoti | I-Iodine |
| Iziphuzo zezithelo ezithile | I-Vitamin C, i-Calcium |
Yiziphi izinzuzo zangempela zempilo zalokhu kudla okuqinisiwe?
Kunezinzuzo eziningana kulokhu.
Ukuvimbela izifo zokuntuleka kokudla okunempilo
Uma imizimba yethu ingatholi izakhamzimba ezanele, siyagula. Lokhu kubizwa ngokuthi isifo sokuntuleka kokudla okunempilo. Ukudla okuqinisiwe kwenze kwaba nokwenzeka ukuvimbela inani elikhulu lezifo ezinjalo.
- Ama-Ricket ( ubuthakathaka bamathambo ezinganeni):Isifo esibangelwa ukuntuleka kwevithamini D.
- I-anemia yokuntuleka kwensimbi: Isimo esenzeka lapho umzimba ungenayo insimbi eyanele. Lokhu kungabangela ukukhathala okukhulu kanye nokudinwa .
- I-Osteoporosis (ukuncipha kwamathambo): Isimo esibangela ukuba amathambo abe buthaka ngenxa yokuntuleka kwe-calcium ne -vitamin D , ikakhulukazi kwabesifazane asebekhulile.
Kubaluleke kakhulu komama abakhulelwe.
Ngesikhathi sokukhulelwa, umama udinga ukudla okunempilo okungaphezu kokujwayelekile, ngoba umntwana okhula esibelethweni naye wondliwa ngumama. I-vitamin ebizwa ngokuthi
i-folic acid ibalulekile phakathi nalesi sikhathi. Ukuthola i-folic acid eyanele ekuqaleni kokukhulelwa kungavimbela ukukhubazeka kwe-neural tube enganeni. Yingakho odokotela batusa amaphilisi e-folic acid komama abakhulelwe. Ungasithola futhi lesi sakhi ngokudla okuqinisiwe.
Amandla asebekhulile
Njengoba sikhula, imizimba yethu imunca amavithamini namaminerali amancane ekudleni. Isifiso sethu sokudla singase sinciphe. Lokhu kubeka abantu abadala engozini enkulu yokuthola ukuntuleka kokudla okunempilo. Ukudla okuqinisiwe kungabasiza ukubanikeza izakhamzimba abazidingayo, kugcine amathambo abo eqinile, futhi kuvimbele izifo zenhliziyo.
Umnikelo ekuthuthukisweni okunempilo kwezingane
Ukudla okunempilo kubalulekile ukuze ingane ekhulayo ibe namathambo aqinile, ikhule kahle engqondweni, kanye nesimiso somzimba sokuzivikela esinempilo. Kanye nokudla okunempilo, ukuhlinzeka ngokudla okuqiniswe ngezakhamzimba ezifana ne-iron kanye ne-vitamin D kuzosiza ekusekeleni ukukhula kwengane.
Usizo kulabo abanezidingo ezikhethekile zokudla
Abantu abadla imifino banenkinga yokuthola izakhamzimba ezifana ne-vitamin B12, njengoba itholakala kakhulu emikhiqizweni yezilwane. Futhi abantu abangakwazi ukumelana ne-lactose banenkinga yokuthola i-calcium eyanele. Kulaba bantu, ukudla okufana nokusanhlamvu okuqinisiwe okune-vitamin B12 kanye nobisi lwe-soy olune-calcium kuyasiza kakhulu.
Ingabe konke kulungile? Ingabe kukhona izinto okufanele uzikhathaze ngazo?
Nakuba ukudla okunezinongo kuyinto enhle, kunezinto ezimbalwa okufanele uziqaphele.
Ukuthi nje ithi 'iqinisiwe' akusho ukuthi 'inempilo'. Lokhu kuyinto ebaluleke kakhulu. Cabanga ngephakethe lamabhisikidi elinoshukela omningi kanye noshukela wokwenziwa othi 'iqinisiwe ngensimbi', kodwa ushukela, amafutha , kanye ne-sodium kungaba yingozi kakhulu kunensimbi eliyinikezayo. Ngakho-ke, ungakhohliswa igama elithi 'iqinisiwe' kuphela elebula. Bheka futhi inani likashukela, usawoti, namafutha kumkhiqizo.
Enye into
Ingozi yokudlula ngokweqile amavithamini. Lokhu akuvamile ngokudla okuqinisiwe kuphela, kodwa kukhona ingozi uma udla ukudla okuningi okuqinisiwe futhi uthatha nezithasiselo zamavithamini. Okuningi kakhulu akukuhle. Ngakho-ke, ukudla okuqinisiwe kungaba yinto enhle ekudleni kwethu. Kodwa akukuhle ukuthembela kukho ngokuphelele. Ukudla okunomsoco okuvela emifino emisha, izithelo, amakhambi, okusanhlamvu okuphelele, kanye nokudla kwemvelo kuhlala kungcono kakhulu. Umlayezo Wokuya Nawe Ekhaya
- Ukudla okuqinisiwe ukudla okuqiniswe ngamavithamini namaminerali angeziwe ngesikhathi sokukhiqiza. Lokhu kusiza ekuvimbeleni ukuntuleka kokudla okunempilo.
- Lokhu kungaba usizo kakhulu komama abakhulelwe, izingane ezisakhula, asebekhulile, kanye nalabo abanezidingo ezikhethekile zokudla.
- Ukuthi ukudla kubhalwe ukuthi 'kuqinisiwe' akusho ukuthi kunempilo. Hlala uqaphele inani likashukela, usawoti namafutha elikuqukethe.
- Isisekelo sokudla kwakho kufanele kube imifino emisha, izithelo, nokudla kwemvelo. Ukudla okuqinisiwe kumane kuyisengezo, hhayi okunye esikhundleni salokho.
- Uma unenkinga noma ukungabaza ngokudla kwakho noma izakhamzimba ozidingayo, khuluma nodokotela wakho ngakho.
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