Mhangura mukudya

Mhangura yakakosha kuteedzera mamineral aripo mumatumbu ese emuviri.

Mhangura inoshanda nesimbi kubatsira muviri kuumba masero matsvuku eropa. Inobatsirawo kuchengetedza tsinga dzeropa, tsinga, immune system, uye mapfupa ane hutano. Mhangura inobatsirawo mukutora kwesimbi.

Oyster nedzimwe hove, zviyo zvese, bhinzi, nzungu, mbatatisi, uye nyama yemuviri (itsvo, chiropa) zvinhu zvakanaka zvemhangura. Miti yakasvibira yakasvibira, michero yakaomeswa yakadai semichero, cocoa, nhema mhiripiri, uye mbiriso zvakare ndiwo manyuko emhangura mukudya.

Kazhinji vanhu vane mhangura yakakwana muzvikafu zvavanodya. Menkes chirwere (kinky hair syndrome) chirwere chisingawanzoitika chendarira metabolism iyo iripo isati yazvarwa. Izvo zvinoitika muvacheche vechirume.

Kushaikwa kwemhangura kunogona kutungamira kushomeka uye osteoporosis.

Mune yakawanda, mhangura ine chepfu. Chirwere chisingawanzo kuwanikwa, chirwere cheWilson, chinokonzeresa kuiswa kwemhangura muchiropa, huropi, uye dzimwe nhengo. Iyo yakawedzera mhangura mumatumbu aya inotungamira kuhepatitis, matambudziko eitsvo, kusagadzikana kwehuropi, uye mamwe matambudziko.

Chikafu uye Chikafu Bhodhi kuInstitute of Medicine inokurudzira zvinotevera kudya kwekudya kwemhangura:

Vacheche

• 0 kusvika kumwedzi mitanhatu: mazana maviri emakirogiramu pazuva (mcg / zuva) *
• Mwedzi 7 kusvika ku12: 220 mcg / zuva *

* AI kana Inokwana Inodyiwa

Vana

• 1 kusvika kumakore matatu: 340 mcg / zuva
• Makore mana kusvika masere: 440 mcg / zuva
• 9 kusvika 13 makore: 700 mcg / zuva

Vechidiki nevakuru

• Vanhurume nevanhukadzi vane makore gumi nemasere kusvika gumi nemasere: 890 mcg / zuva
• Vanhurume nevanhukadzi vane makore gumi nemapfumbamwe zvichikwira: 900 mcg / zuva
• Vakadzi vane pamuviri: 1,000 mcg / zuva
• Kubata vakadzi: 1,300 mcg / zuva

Nzira yakanakisa yekuwana zvinodikanwa zvezuva nezuva zvemavhitamini akakosha kudya chikafu chakaringana chine chikafu chakasiyana siyana kubva mundiro yegwara rekudya.

Mazano akasarudzika anoenderana nezera, bonde, uye zvimwe zvinhu (sekubata). Vakadzi vane nhumbu kana vanoburitsa mukaka wemukaka (lactating) vanoda mwero wakakwirira. Kumbira mubatsiri wako wehutano kuti ndeipi mari yakakunakira iwe.

Kudya - mhangura

Mason JB. Mavhitamini, tsvaga zvicherwa, uye mamwe micronutrients. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 218.

Smith B, Thompson J. Nutrition uye kukura. Mune: The Johns Hopkins Hospital; Hughes HK, Kahl LK, eds. Iyo Harriet Lane Handbook. 21st ed. Philadelphia, PA: Elsevier; 2018: chitsiko 21.