Ongase ukwazi ukuthi abantu abaningi abatholi izakhamzimba eziyisi-7 ezanele

Izakhamzimba ezifana ne-iron ne-calcium zibalulekile egazini nempilo yamathambo. Kodwa ucwaningo olusha luveza ukuthi ngaphezu kwesigamu sabantu emhlabeni abatholi ngokwanele le misoco kanye nezinye imisoco emihlanu nayo ebaluleke kakhulu empilweni yabantu.

Ucwaningo olushicilelwe kuThe Lancet Global Health ngo-Agasti 29 lwathola ukuthi abantu abangaphezu kwezigidigidi ezinhlanu abayidli eyanele i-iodine, uvithamini E noma i-calcium. Abantu abangaphezu kwezigidi eziyizinkulungwane ezine badla inani elinganele le-iron, i-riboflavin, i-folate ne-vitamin C.

"Ucwaningo lwethu luyigxathu elikhulu eliya phambili," kusho uChristopher Free, Ph.D., ongumcwaningi esikhungweni se-UC Santa Barbara's Institute of Marine Science kanye naseBren School of Environmental Science and Management, esitatimendeni. isitatimende sephephandaba. UFree ubuye uchwepheshe kwezokudla kwabantu.

U-Free wanezela, "Lokhu akukhona nje ukuthi kunikeza izilinganiso zokuqala zokudla okunganele kwe-micronutrient yeminyaka engu-34 namaqembu ocansi cishe kuwo wonke amazwe, kodwa futhi ngoba kwenza lezi zindlela nemiphumela kufinyeleleke kalula kubacwaningi nakubasebenzi."

Ngokusho kocwaningo olusha, izifundo ezedlule ziye zahlola ukushoda kwe-micronutrient noma ukutholakala okwanele kokudla okuqukethe lezi zakhi emhlabeni jikelele, kodwa akukaze kube khona izilinganiso zokuthatha umhlaba wonke ngokusekelwe ezidingweni zomsoco.

Ngenxa yalezi zizathu, ithimba locwaningo lalinganisela ukwanda kokungadli ngokwanele kwama-micronutrients ayi-15 emazweni ayi-185, amele u-99.3% wabantu. Bafinyelele lesi siphetho ngokumodela - ukusebenzisa "isethi evunyelanisiwe yomhlaba wonke yezidingo zomsoco eziqondene nobulili" kudatha evela ku-Global Diet Database yango-2018, ehlinzeka ngezithombe ezisekelwe kuhlolo ngalunye, izinhlolovo zasendlini kanye nedatha kazwelonke yokunikezwa kokudla. Isilinganiso sokufakiwe.

Ababhali baphinde bathola umehluko phakathi kwabesilisa nabesifazane. Abesifazane banamathuba amaningi okuthi bangadli iodine eyanele, uvithamini B12, i-iron ne-selenium kunabesilisa. Ngakolunye uhlangothi, amadoda awatholi i-magnesium eyanele, i-zinc, i-thiamine, i-niacin namavithamini A, B6 no-C.
Umehluko wesifunda nawo uyabonakala. Ukudla okunganele kwe-riboflavin, i-folate, amavithamini B6 kanye ne-B12 kubi kakhulu eNdiya, kuyilapho ukuthathwa kwe-calcium kubi kakhulu eNingizimu naseMpumalanga Asia, e-Afrika eseningizimu yeSahara nasePacific.

"Le miphumela imayelana," kusho omunye umbhali wocwaningo u-Ty Beal, uchwepheshe ophezulu wezobuchwepheshe e-Global Alliance for Improved Nutrition eSwitzerland, esitatimendeni sabezindaba. “Abantu abaningi - ngisho nangaphezu kwalokho obekucatshangwa ngaphambilini, kuzo zonke izifunda nasemazweni kuwo wonke amazinga emali engenayo - abawadli ngokwanele ama-micronutrients amaningi abalulekile. Lezi zikhala zilimaza imiphumela yezempilo futhi zinciphisa amandla omuntu emhlabeni jikelele. "

UDkt. Lauren Sastre, uprofesa osizayo wesayensi yezokudla okunempilo kanye nomqondisi wohlelo lweFarm to Clinic e-East Carolina University eNorth Carolina, uthe nge-imeyili nakuba okutholakele kuhlukile, kuyahambisana nezinye, ezincane, izifundo eziqondene nezwe. Okutholakele bekulokhu kuvumelana phakathi neminyaka edlule.

“Lolu wucwaningo olubalulekile,” kwengeza uSastre, owayengahileleki kulolu cwaningo.

Ukuhlola izinkinga zemikhuba yokudla emhlabeni wonke

Lolu cwaningo lunemikhawulo embalwa ebalulekile. Okokuqala, ngenxa yokuthi ucwaningo aluzange lufake ukuthathwa kwezithako zokudla kanye nokudla okuqinile, okungase kukhuphule inani labantu abadla izakhamzimba ezithile, ezinye zeziphambeko ezitholakala ocwaningweni yilezi Kungase kungabi bucayi kangako empilweni yangempela.

Kodwa imininingwane ye-United Nations Children's Fund ikhombisa ukuthi u-89% wabantu emhlabeni jikelele udla usawoti one-iodine. "Ngakho-ke, i-iodine ingase ibe ukuphela kwesakhi lapho ukudla okunganele kulinganiswa ngokweqile,".

“Engikugxekayo nje wukuthi bayishaya indiva i-potassium ngoba bethi ayikho imigomo,” kusho uSastre. "Thina baseMelika sithola ngempela (isabelo esinconyiwe sansuku zonke) se-potassium, kodwa abantu abaningi abatholi cishe okwanele. Futhi idinga ukulingana ne-sodium. Abanye abantu bathola i-sodium eningi, Futhi abangayitholi i-potassium eyanele, okuyinto ebalulekile. ngomfutho wegazi (kanye) nempilo yenhliziyo."

Ukwengeza, abacwaningi bathi luncane ulwazi oluphelele mayelana nokudla komuntu ngamunye emhlabeni jikelele, ikakhulukazi amasethi edatha amele izwe lonke noma afaka ukudla okungaphezu kwezinsuku ezimbili. Lokhu kushoda kukhawulela ikhono labacwaningi lokuqinisekisa izilinganiso zemodeli yabo.

Nakuba ithimba lilinganise ukudla okunganele, ayikho idatha yokuthi ingabe lokhu kuholela ekuntulekeni kokudla okunomsoco okungadingeka kutholwe udokotela noma isazi sokudla okunempilo ngokusekelwe ekuhlolweni kwegazi kanye/noma izimpawu.

Ukudla okunomsoco

Izazi zokudla okunomsoco nodokotela bangakusiza ubone ukuthi uthola amavithamini athile noma amaminerali anele yini noma uma ukuntula kubonakala ngokuhlolwa kwegazi.

"Ama-Micronutrients adlala indima ebalulekile ekusebenzeni kwamaseli, ukungatheleleki (kanye) ne-metabolism," kusho u-Sastre. "Nokho asidli izithelo, imifino, amantongomane, imbewu, okusanhlamvu - lapho lokhu kudla kuvela khona. Kudingeka silandele isincomo se-American Heart Association, 'sidle uthingo.'

Nalu uhlu lokubaluleka kwemisoco eyisikhombisa enokudla okuphansi komhlaba kanye nokunye ukudla okucebile kukho:

1.I-calcium
● Kubalulekile emathanjeni aqinile nempilo iyonke
● Itholakala emikhiqizweni yobisi nasezintweni ezithatha indawo ye-soy eqinile, i-almond noma irayisi; imifino eluhlaza enamahlamvu amnyama; i-tofu; ama-sardine; uhlobo lwenhlanzi; i-tahini; ijusi yewolintshi eqinile noma i-grapefruit

2. I-Folic acid

● Kubalulekile ekwakhekeni kwamangqamuzana abomvu egazi nokukhula nokusebenza kwamangqamuzana, ikakhulukazi ngesikhathi sokukhulelwa
● Iqukethwe emifino eluhlaza okumnyama, ubhontshisi, uphizi, udali kanye nokusanhlamvu okuqinisiwe njengesinkwa, i-pasta, irayisi nokusanhlamvu.

3. Iodine

● Kubalulekile ekusebenzeni kwegilo kanye nokuthuthukiswa kwamathambo nengqondo
● Itholakala ezinhlanzini, ezitshalweni zasolwandle, ezimfanzi, emikhiqizweni yobisi, amaqanda nosawoti one-iodine

4.Insimbi

● Ibalulekile ekuletheni umoya-mpilo emzimbeni nasekukhuleni nasekuthuthukeni
● Itholakala kuma-oyster, idada, inyama yenkomo, isadini, inkalankala, iwundlu, okusanhlamvu okuqinisiwe, isipinashi, i-artichokes, ubhontshisi, udali, uhlaza olunamaqabunga amnyama namazambane

5.Magnesium

● Ibalulekile ekusebenzeni kwemisipha nezinzwa, ushukela egazini, umfutho wegazi, nokukhiqizwa kwamaprotheni, amathambo, ne-DNA
● Itholakala kumifino, amantongomane, imbewu, okusanhlamvu, imifino enamaqabunga aluhlaza kanye nezinhlamvu eziqinisiwe.

6. Niacin

● Ibalulekile ohlelweni lwezinzwa nesimiso sokugaya ukudla
● Itholakala enyameni yenkomo, yenkukhu, kwisosi katamatisi, i-turkey, irayisi elinsundu, imbewu yethanga, i-salmon nokusanhlamvu okuqinisiwe

7. I-Riboflavin

● Ibalulekile ekusetshenzisweni kwamandla okudla, amasosha omzimba, isikhumba nezinwele ezinempilo
● Itholakala emaqandeni, emikhiqizweni yobisi, inyama, okusanhlamvu nemifino eluhlaza

Nakuba imisoco eminingi ingatholakala ekudleni, imisoco etholakalayo mincane kakhulu futhi ayanele ukusekela izidingo zempilo yabantu, ngakho-ke abantu abaningi babhekaizithako zokudla.

Kodwa abanye abantu banombuzo: Ingabe badinga ukuthatha izithako zokudla ukuze badle kahle?

Isazi sefilosofi esikhulu u-Hegel sake sathi "ukuba khona kunengqondo", futhi kuyafana nangezithako zokudla. Ubukhona bunendima yakho kanye nenani lako. Uma ukudla kungenangqondo futhi kwenzeka ukungalingani kokudla okunomsoco, izithako zokudla zingase zibe isithasiselo esinamandla esakhiweni sokudla esibi. Izithako zokudla eziningi zenze umnikelo omkhulu ekugcineni impilo engokomzimba. Ngokwesibonelo, uvithamini D ne-calcium kungathuthukisa impilo yamathambo futhi kuvimbele ukukhumuzeka kwamathambo; i-folic acid ingavimbela ngempumelelo ukukhubazeka kwe-fetal neural tube.

Ungase ubuze, "Manje njengoba singaswele ukudla neziphuzo, singantula kanjani imisoco?" Lapha ungase ubukele phansi incazelo yokungondleki. Ukungadli ngokwanele (okubizwa ngokuthi ukuntuleka kokudla okunomsoco) kungaholela ekungondlekeni, njengoba kungase kubangele ukudla kakhulu (okwaziwa ngokuthi ukudla ngokweqile), futhi ukukhetha ukudla (okwaziwa ngokuthi ukungalingani kokudla okunomsoco) nakho kungaholela ekungondlekeni.

Idatha efanelekile ibonisa ukuthi izakhamuzi zinezondla ezanele zezakhi ezintathu ezinkulu zamaprotheni, amafutha, nama-carbohydrate ekudleni kokudla, kodwa ukuntula kwezinye izakhamzimba ezifana ne-calcium, i-iron, uvithamini A, novithamini D kusekhona. Izinga lokungondleki kwabantu abadala lingu-6.0%, kanti izinga le-anemia phakathi kwezakhamuzi ezineminyaka engu-6 nangaphezulu lingu-9.7%. Amazinga we-anemia phakathi kwezingane ezineminyaka engu-6 kuya kweyi-11 nabesifazane abakhulelwe angama-5.0% no-17.2% ngokulandelana.

Ngakho-ke, ukuthatha izithasiselo zokudla ngemithamo enengqondo esekelwe ezidingweni zakho siqu ngesisekelo sokudla okunomsoco kunenzuzo yako ekuvimbeleni nasekwelapheni ukungondleki, ngakho-ke ungazenqaba ngokungaboni. Kodwa unganciki kakhulu ezithasiselweni zokudla, ngoba okwamanje asikho isithasiselo sokudla esingakwazi ukubona ngokuphelele futhi sivale izikhala esakhiweni esingesihle sokudla. Kubantu abavamile, ukudla okunomsoco nokunomsoco kuhlala kubaluleke kakhulu.