Okungenzeka ukuthi awukwazi ukuthi abantu abaningi abatholi izakhamzimba eziyisi-7 ezanele

Izakhamzimba ezifana ne-iron ne-calcium zibalulekile empilweni yegazi namathambo. Kodwa ucwaningo olusha lubonisa ukuthi abantu abangaphezu kwengxenye emhlabeni abatholi ngokwanele lezi zakhamzimba kanye nezinye izakhamzimba ezinhlanu ezibalulekile empilweni yabantu.

Ucwaningo olwanyatheliswa kuyi-Lancet Global Health ngo-Agasti 29 lwathola ukuthi abantu abangaphezu kwezigidi eziyizinkulungwane ezi-5 abadli i-iodine eyanele, i-vitamin E noma i-calcium. Abantu abangaphezu kwezigidi eziyizinkulungwane ezine basebenzisa inani elanele le-iron, i-riboflavin, i-folate kanye ne-vitamin C.

"Ucwaningo lwethu luyisinyathelo esikhulu esiya phambili," kusho umlobi oholayo ocwaningweni uChristopher Free, Ph.D., osebenza naye ocwaningweni e-UC Santa Barbara's Institute of Marine Science kanye naseBren School of Environmental Science and Management, esitatimendeni. UFree uphinde abe uchwepheshe kwezokudla kwabantu.

UFree wanezela, "Lokhu akusikho nje kuphela ukuthi kunikeza izilinganiso zokuqala zokungenani kwezakhamzimba ezincane emaqenjini aneminyaka engu-34 ubudala nobulili cishe kuwo wonke amazwe, kodwa futhi ngoba kwenza lezi zindlela nemiphumela kutholakale kalula kubacwaningi kanye nodokotela."

Ngokusho kocwaningo olusha, izifundo ezedlule zihlole ukuntuleka kwezakhamzimba ezincane noma ukutholakala okwanele kokudla okuqukethe lezi zakhamzimba emhlabeni wonke, kodwa akukaze kube khona izilinganiso zokudla emhlabeni wonke ngokusekelwe ezidingweni zezakhamzimba.

Ngenxa yalezi zizathu, ithimba locwaningo lilinganisele ukwanda kokungenani kokudla okunezakhamzimba ezingu-15 emazweni angu-185, okumelela u-99.3% wabantu. Bafinyelele kulesi siphetho ngokumodela - besebenzisa "isethi evumelanayo yomhlaba wonke yezidingo zokudla okunempilo ngokweminyaka nangokobulili" kudatha evela ku-2018 Global Diet Database, enikeza izithombe ezisekelwe ocwaningweni ngabanye, ocwaningweni lwasekhaya kanye nedatha yokuphakelwa kokudla kuzwelonke. Isilinganiso sokufakwayo.

Ababhali bathole nomehluko phakathi kwabesilisa nabesifazane. Abesifazane banamathuba amaningi okuthola i-iodine eyanele, i-vitamin B12, i-iron kanye ne-selenium kunabesilisa. Ngakolunye uhlangothi, amadoda awatholi i-magnesium, i-zinc, i-thiamine, i-niacin kanye namavithamini A, B6 kanye no-C.
Umehluko wesifunda nawo uyabonakala. Ukuntuleka kwe-riboflavin, i-folate, amavithamini B6 kanye ne-B12 kukhulu kakhulu eNdiya, kuyilapho ukuthathwa kwe-calcium kukhulu kakhulu eNingizimu naseMpumalanga ye-Asia, e-Afrika eseningizimu yeSahara kanye nasePacific.

"Le miphumela iyakhathaza," kusho umlobi osebenzisana nocwaningo uTy Beal, uchwepheshe omkhulu wezobuchwepheshe e-Global Alliance for Improved Nutrition eSwitzerland, esitatimendeni sabezindaba. "Iningi labantu - ngisho nangaphezu kwalokho obekucatshangwa ngaphambili, kuzo zonke izifunda nasemazweni kuwo wonke amazinga emali engenayo - abadli ngokwanele izakhamzimba eziningi ezibalulekile. Lezi zikhala zilimaza imiphumela yezempilo futhi zinciphisa amandla omhlaba wonke abantu."

UDkt. Lauren Sastre, uprofesa osizayo wesayensi yokudla okunempilo kanye nomqondisi wohlelo lwe-Farm to Clinic e-East Carolina University eNorth Carolina, uthe nge-imeyili ukuthi yize okutholakele kuhlukile, kuyahambisana nezinye izifundo ezincane, eziqondene nezwe. Okutholakele bekulokhu kufana eminyakeni edlule.

"Lolu ucwaningo oluwusizo," kwenezela uSastre, owayengahilelekile kulolu cwaningo.

Ukuhlola izinkinga zemikhuba yokudla emhlabeni jikelele

Lolu cwaningo lunemikhawulo eminingana ebalulekile. Okokuqala, ngenxa yokuthi lolu cwaningo aluzange lufake ukudla okunezithako zokudla kanye nokudla okuqinisiwe, okungase kwandise ukudla kwabanye abantu izakhamzimba ezithile, okunye kokushiyeka okutholakala kulolu cwaningo ukuthi kungase kungabi kubi kangako empilweni yangempela.

Kodwa idatha evela kwi-United Nations Children's Fund ikhombisa ukuthi abantu abangu-89% emhlabeni wonke badla usawoti one-iodized. "Ngakho-ke, i-iodine ingaba yisona kuphela isakhamzimba lapho ukudla okunganele kungabhekwa njengokukhulu ngokweqile,".

"Okuwukuphela kokugxeka kwami ​​ukuthi bayishaya indiva i-potassium ngesizathu sokuthi azikho izindinganiso," kusho uSastre. "Thina baseMelika sithola ngempela i-potassium (enconywayo nsuku zonke), kodwa abantu abaningi abatholi cishe eyanele. Futhi idinga ukulinganiswa ne-sodium. Abanye abantu bathola i-sodium eningi kakhulu, Futhi abatholi i-potassium eyanele, okubalulekile ekucindezelweni kwegazi (kanye) nempilo yenhliziyo."

Ngaphezu kwalokho, abacwaningi bathi kuncane ulwazi oluphelele mayelana nokudla komuntu ngamunye emhlabeni jikelele, ikakhulukazi amasethi edatha amele izwe lonke noma afaka ukudla okungaphezu kwezinsuku ezimbili. Lokhu kusweleka kunciphisa ikhono labacwaningi lokuqinisekisa izilinganiso zabo zemodeli.

Nakuba ithimba lilinganise ukudla okunganele, akukho datha yokuthi lokhu kuholela yini ekushodeni kokudla okunempilo okungadingeka kuhlolwe udokotela noma isazi sokudla okunempilo ngokusekelwe ekuhlolweni kwegazi kanye/noma izimpawu.

Ukudla okunomsoco kakhudlwana

Ochwepheshe bezokudla okunempilo nodokotela bangakusiza ukuthi unqume ukuthi uthola amavithamini noma amaminerali anele yini noma ukuthi ukuntuleka kwawo kubonakala yini ngokuhlolwa kwegazi.

"Ama-micronutrients adlala indima ebalulekile ekusebenzeni kwamaseli, ekulweni nomzimba (kanye) nokusetshenziswa komzimba," kusho uSastre. "Kodwa asidli izithelo, imifino, amantongomane, imbewu, okusanhlamvu okuphelele - lapho lokhu kudla kuvela khona. Kudingeka silandele isincomo se-American Heart Association, 'yidla uthingo.'"

Nasi uhlu lokubaluleka kwezakhamzimba eziyisikhombisa ezinokudla okuphansi kakhulu emhlabeni kanye nokunye kokudla ezicebile kukho:

1. I-calcium
● Kubalulekile emathanjeni aqinile kanye nempilo iyonke
● Kutholakala emikhiqizweni yobisi kanye nesoya eqinisiwe, esikhundleni sama-alimondi noma irayisi; imifino eluhlaza enamaqabunga amnyama; i-tofu; ama-sardine; i-salmon; i-tahini; ijusi le-orange noma le-grapefruit eliqinisiwe

2. I-Folic acid

● Kubalulekile ekwakhekeni kwamangqamuzana abomvu egazi kanye nokukhula nokusebenza kwamangqamuzana, ikakhulukazi ngesikhathi sokukhulelwa
● Kuqukethe imifino eluhlaza okotshani, ubhontshisi, uphizi, amalentili kanye nokusanhlamvu okuqinisiwe njengesinkwa, i-pasta, ilayisi kanye nokusanhlamvu

3. Iodine

● Kubalulekile ekusebenzeni kwe-thyroid kanye nokuthuthukiswa kwamathambo nobuchopho
● Kutholakala ezinhlanzini, olwandle, ezinkalweni, emikhiqizweni yobisi, emaqandeni kanye nosawoti one-iodized

4. Insimbi

● Kubalulekile ekuletheni umoya-mpilo emzimbeni nasekukhuleni nasekuthuthukeni
● Kutholakala kuma-oyster, idada, inyama yenkomo, ama-sardine, inkalankala, iwundlu, okusanhlamvu okuqinisiwe, isipinashi, ama-artichoke, ubhontshisi, amalentili, imifino eluhlaza okwesibhakabhaka namazambane

5. I-Magnesium

● Kubalulekile ekusebenzeni kwemisipha nemizwa, ushukela egazini, umfutho wegazi, kanye nokukhiqizwa kwamaprotheni, amathambo, kanye ne-DNA
● Kutholakala kubhontshisi, amantongomane, imbewu, okusanhlamvu okuphelele, imifino eluhlaza enamaqabunga kanye nokusanhlamvu okuqinisiwe

6. I-Niacin

● Kubalulekile ohlelweni lwezinzwa kanye nohlelo lokugaya ukudla
● Kutholakala enyameni yenkomo, enkukhu, kusoso katamatisi, e-turkey, elayisini elinsundu, imbewu yethanga, i-salmon kanye nokusanhlamvu okuqinisiwe

7. I-Riboflavin

● Kubalulekile ekusebenzeni kwamandla okudla, amasosha omzimba, kanye nesikhumba nezinwele ezinempilo
● Kutholakala emaqandeni, emikhiqizweni yobisi, enyameni, okusanhlamvu kanye nemifino eluhlaza

Nakuba izakhamzimba eziningi zingatholakala ekudleni, izakhamzimba ezitholakalayo zincane kakhulu futhi azanele ukusekela izidingo zempilo zabantu, ngakho abantu abaningi baphendukela ekunakeniizithasiselo zokudla.

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

Isazi sefilosofi esikhulu uHegel wake wathi "ukuba khona kunengqondo", futhi kunjalo nangezithako zokudla. Ukuba khona kunendima yako kanye nenani lakho. Uma ukudla kungenangqondo futhi kwenzeka ukungalingani kokudla, izithako zokudla zingaba yisengezo esinamandla esakhiweni sokudla esibi. Izithako zokudla eziningi zibe negalelo elikhulu ekugcineni impilo yomzimba. Isibonelo, i-vitamin D ne-calcium kungakhuthaza impilo yamathambo futhi kuvimbele i-osteoporosis; i-folic acid ingavimbela ngempumelelo ukukhubazeka kwe-neural tube yengane.

Ungase ubuze, "Njengoba manje singenakho ukushoda kokudla neziphuzo, singashoda kanjani ngezakhamzimba?" Lapha ungase ubukele phansi incazelo yokungondleki kahle. Ukungadli ngokwanele (okubizwa ngokuthi ukuntuleka kokudla okunempilo) kungaholela ekungondleki kahle, njengoba nokudla kakhulu (okwaziwa ngokuthi ukungondleki kahle), kanye nokukhetha ukudla (okwaziwa ngokuthi ukungalingani kokudla okunempilo) nakho kungaholela ekungondlekini kahle.

Imininingwane efanele ikhombisa ukuthi izakhamuzi zidla izakhamzimba ezintathu ezinkulu ezingama-protein, amafutha, nama-carbohydrate ngokwanele ekudleni okunempilo, kodwa ukushoda kwezinye izakhamzimba ezifana ne-calcium, i-iron, i-vitamin A, kanye ne-vitamin D kusekhona. Izinga lokungondleki kwabantu abadala lingu-6.0%, kanti izinga lokushoda kwegazi kubantu abadala abaneminyaka engu-6 nangaphezulu lingu-9.7%. Izinga lokushoda kwegazi ezinganeni ezineminyaka engu-6 kuya ku-11 kanye nabesifazane abakhulelwe lingu-5.0% kanye no-17.2% ngokulandelana.

Ngakho-ke, ukuthatha izithasiselo zokudla ngemithamo efanele ngokusekelwe ezidingweni zakho ngokusekelwe ekudleni okunempilo kunenani lazo ekuvimbeleni nasekwelapheni ukungondleki kahle, ngakho ungazilahli ngokungaboni. Kodwa ungathembeli kakhulu ezithasiselo zokudla, ngoba okwamanje asikho isithasiselo sokudla esingabona ngokuphelele futhi sigcwalise izikhala esakhiweni sokudla esibi. Kubantu abavamile, ukudla okunempilo nokunempilo njalo kubaluleke kakhulu.