7 Kushaikwa kweNutrient Izvo Zvakajairika Zvinoshamisa

Zvemukati

• 1. Kushayikwa kwesimbi
• 2. Kushayikwa kweIodini
• 3. Kushayikwa kweVitamin D
• 4. Kushayikwa kweVitamin B12
• 5. Kushayikwa kwecalcium
• 6. Kushayikwa kweVitamin A
• 7. Kushayikwa kweMagnesium
• Chinokosha

Zvakawanda zvinovaka muviri zvakakosha kune hutano hwakanaka.

Nepo zvichikwanisika kuwana mazhinji acho kubva pakudya kwakaringana, izvo zvakajairika zvekudya kwekuMadokero zvakaderera mune dzinoverengeka zvakakosha zvinovaka muviri.

Ichi chinyorwa chinonyora kushomeka kwechinomwe kwehutano kunozivikanwa zvakajairika.

1. Kushayikwa kwesimbi

Iron yakakosha mamineral.

Icho chikamu chakakura chemasero matsvuku eropa, umo anosunga nehemoglobin uye inoendesa oxygen kumasero ako.

Iyo mhando mbiri dzesimbi yekudya ndeiyi:

• Heme simbi. Iyi mhando yesimbi yakanyatso nyudzwa. Inongowanikwa mune zvekudya zvemhuka, ine nyama tsvuku ine kunyanya yakanyanya huwandu.
• Isina-heme simbi. Rudzi urwu, runowanikwa mune zvese mhuka nezvikafu zvezvirimwa, rwunowanzoitika. Iyo haina kunyudzwa seyakareruka senge heme iron.

Kushomeka kwesimbi ndechimwe chezvinhu zvakajairika kushomeka kwezvemuviri pasi, zvichikanganisa kudarika 25% yevanhu pasi rese (,).

Iyi nhamba inokwira kusvika pa47% muvana vechikoro chekuchikoro. Kunze kwekunge vakapihwa chikafu chakafuma-simbi kana simbi, vane mukana wekuti vashaye iron.

Vanenge makumi matatu muzana evakadzi vekuenda kumwedzi vanogona kushomeka zvakare nekuda kwekurasikirwa kweropa pamwedzi, uye kusvika pa42% yevechidiki, vakadzi vane nhumbu vanogona kushomeka zvakare.

Pamusoro pezvo, varimi uye mavegani vane njodzi yakawandisa yekushomeka nekuti vanoshandisa chete isiri-heme iron, isina kunyudzwa pamwe chete neheme iron (,).

Mhedzisiro yakajairika yekushomeka kwesimbi kushomeka, mune iyo nhamba yemasero ako matsvuku eropa uye kugona kweropa rako kutakura madonhwe eoksijeni.

Zviratidzo zvinowanzo sanganisira kuneta, kushaya simba, kushomeka kwema immune system, uye kutadza kushanda kwehuropi (, 6).

Zvakanakisa zvekudya zvehemi simbi zvinosanganisira ():

• Nyama tsvuku. 3 maunzi (85 magiramu) emombe yemombe inopa dzinoda kusvika makumi matatu muzana yeiyo Zuva Nezuva Kukosha (DV).
• Nyama yemuviri. Chikamu chimwe (81 gramu) chechiropa chinopa zvinopfuura makumi mashanu muzana yeiyo DV.
• Hove. Kupwanya, mussels, uye maoysters ndiwo mabviro akanakisa eheme iron, iine ma3 ounces (85 gramu) emazai akabikwa anotakura angangoita 50% yeDV.
• Makedheni sardini. Imwe 3.75-ounce (106-gramu) inogona kupa 34% yeDV.

Zvakanakisa zvekudya sosi isiri-heme zvinosanganisira:

• Bhinzi. Hafu yekapu (85 gramu) yebhinzi yakabikwa yeitsvo inopa 33% yeDV.
• Mbeu. Nhanga, sesame, uye squash mhodzi zviwanikwa zvakanaka zvesimbi isiri-heme. Rimwe ounce (28 gramu) yemanhanga akachekwa kana mhodzi dze squash rine 11% yeiyo DV.
• Rima, mashizha ane mashizha. Broccoli, kare, uye sipinashi zvakapfuma musimbi. Rimwe ounce (28 gramu) yenyowani kare inopa 5.5% yeiyo DV.

Nekudaro, haufanire kumbowedzera ne iron kunze kwekunge iwe uchinyatsoida. Iron yakawandisa inogona kukuvadza zvakanyanya.

Sezvineiwo, vhitamini C inogona kusimudzira kutora kwesimbi. Kudya vhitamini-C-zvakapfuma zvekudya senge maorenji, kare, uye bhero mhiripiri padivi pechikafu-chakafuma chikafu zvinogona kubatsira kuwedzera kutora kwesimbi yako.

Pfupiso Kushomeka kwesimbi kwakajairika, kunyanya pakati pevakadzi vechidiki, vana, uye vembiri. Zvinogona kukonzera kupererwa neropa, kuneta, kushomeka kwema immune system, uye kutadza kushanda kwehuropi.

2. Kushayikwa kweIodini

Iodini chinhu chakakosha chicherwa kune yakasarudzika utachiona basa uye kugadzirwa kwetachiona mahormone ().

Mahormone ehutachiona anobatanidzwa mune dzakawanda maitiro emuviri, senge kukura, kukura kwehuropi, uye kugadziriswa kwemapfupa. Ivo zvakare vanodzora yako metabolic chiyero.

Kushayikwa kweIodine ndechimwe chezvinhu zvakajairika zvinovaka muviri, zvichikanganisa chinenge chikamu chimwe muzvitatu chevanhu venyika (,,).

Chiratidzo chinowanzozivikanwa chekushomeka kweIodine igland rakawedzera, iro rinozivikanwa se goiter. Izvo zvinogona zvakare kukonzera kuwedzera kweiyo kurova kwemoyo, kupfupika kwekufema, uye kuwedzera uremu ().

Kushomeka kwakanyanya kweIodini kwakabatana nekukuvara kwakanyanya, kunyanya muvana. Izvo zvinogona kukonzeresa kudzora kwepfungwa uye kukura kwekusanzwisisika (,).

Zvikafu zvakanaka zvekudya ayodini zvinosanganisira ():

• Gungwa. Chete 1 gramu yekelp mapakeji 460-1,000% yeiyo DV.
• Hove. Matatu maunzi (85 magiramu) emakodhi akabikwa anopa 66% yeiyo DV.
• Dairy. Imwe kapu (245 gramu) yeiyo yoghurt inopa nezve 50% yeiyo DV.
• Mazai: Rimwe zai hombe rine 16% yeDV.

Zvisinei, izvi zviyero zvinogona kusiyana zvakanyanya. Sezvo ayodini inowanikwa zvakanyanya muvhu uye mvura yegungwa, ivhu-isina ivhu ivhu inoguma mune yakaderera-ayodini chikafu.

Dzimwe nyika dzinoraira kuvandudzwa kwetafura yemunyu neayodini, iyo yakabudirira kudzikisa zviitiko zvekushomeka ().

Pfupiso Iodini ndeimwe yekushomeka kunovaka muviri kwevhu. Zvinogona kukonzera kuwedzera kweiyo thyroid gland. Kushaikwa kwakanyanya kweIodine kunogona kukonzera kudzikira kwepfungwa uye kukura kwakashata muvana.

3. Kushayikwa kweVitamin D

Vitamin D is a fat-soluble vitamin that works like steroid steroid mumuviri wako.

Iyo inofamba kuburikidza neropa rako uye mumaseru, ichivaudza kuti vavhure majini kana vadzime. Anenge maseru ese ari mumuviri wako anogamuchira vhitamini D.

Vitamini D inogadzirwa kubva kune cholesterol muganda rako paunosangana nezuva. Nekudaro, vanhu vanogara kure neequator vanogona kushomeka kunze kwekunge kudya kwavo kwekudya kwaringana kana ivo vachiwedzera nevitamini D (,).

MuUnited States, vangangoita 42% yevanhu vanogona kushomeka muvhitamini iyi. Iyi nhamba inokwira kusvika ku74% muvakuru vakuru uye 82% muvanhu vane ganda rakasviba sezvo ganda ravo rinoburitsa vhitamini D shoma mukupindura kwezuva (,).

Kushomeka kweVitamin D hakuwanzo kuve pachena, sezvo zviratidzo zvacho zviri zvinyengeri uye zvinogona kukura pamusoro pemakore kana makumi emakore (,).

Vakuru vasina kukwana muvhitamini D vanogona kusangana nemhasuru kushaya simba, kurasikirwa kwepfupa, uye kuwedzera njodzi yekutyoka. Muvana, zvinogona kukonzera kukura kunonoka uye zvakapfava mapfupa (rickets) (,,).

Zvakare, kushomeka kwevhitamini D kunogona kutora chinzvimbo mukuderedza kwe immune immune uye kuwedzera njodzi yekenza (22).

Kunyange chikafu chidiki chine huwandu hwakakura hwevhitamini iyi, akanyanya madyiro ekudya ari (23):

• Cod chiropa mafuta. Supuni imwechete (15 ml) inorongedza 227% yeiyo DV.
• Hove ine mafuta. Salmon, mackerel, sardines, uye trout zvakapfuma muvhitamini D. Chidiki, 3-ounce (85-gramu) kushumirwa salmon yakabikwa inopa 75% yeDV.
• Mazai emazai. Imwe huru zai yolk ine 7% yeiyo DV.

Vanhu vasina kukwana vangangoda kutora chinowedzera kana kuwedzera zuva ravo kubuda. Zvakaoma kuwana huwandu hwakakwana kuburikidza nedhayeti chete.

Pfupiso Vitamin D kushomeka kwakajairika. Zviratidzo zvinosanganisira kushaya simba kwemhasuru, kurasikirwa kwepfupa, njodzi inowedzera yekutyoka, uye - muvana - mapfupa akapfava. Izvo zvakanyanya kuomarara kuwana zvakakwana mari kubva pane chako chikafu.

4. Kushayikwa kweVitamin B12

Vitamini B12, inozivikanwawo secobalamin, iri vhitamini inogadziriswa nemvura.

Izvo zvakakosha pakuumbwa kweropa, pamwe nehuropi uye tsinga basa.

Sero rega rega mumuviri wako rinoda B12 kuti ishande zvakajairika, asi muviri wako haugone kuigadzira. Naizvozvo, iwe unofanirwa kuitora kubva kuchikafu kana zvinowedzera.

B12 inongowanikwa muhuwandu hwakakwana muzvikafu zvemhuka, kunyange hazvo mamwe marudzi egungwa angapa zvidiki zvidiki. Naizvozvo, vanhu vasingadye zvigadzirwa zvemhuka vari panjodzi yekushomeka.

Zvidzidzo zvinoratidza kuti kusvika pamakumi masere kusvika makumi mapfumbamwe ezana muzana ezvinomera uye vegani zvinogona kushomeka muvhitamini B12 (,).

Vanopfuura makumi maviri muzana vevakuru vakura vanogona zvakare kushomeka muvhitamini iyi sezvo kunwa kuchiderera nezera (,,).

B12 yekumwa yakanyanya kuomarara kupfuura iya yemamwe mavitamini nekuti inobatsirwa neprotein inozivikanwa seyemukati chinhu. Vamwe vanhu vari kushaikwa mupuroteni iyi uye nekudaro vangangoda majekiseni eB12 kana madosi epamusoro ekuwedzera.

Chimwe chiratidzo chakajairika chekushomeka kwevhitamini B12 megaloblastic anemia, inova chirwere cheropa chinowedzera masero matsvuku eropa.

Zvimwe zviratidzo zvinosanganisira kutadza kushanda kwehuropi uye kukwidziridzwa kwema homocysteine, inova njodzi yezvirwere zvinoverengeka (,).

Kudya kwemavhitamini B12 anosanganisira ():

• Hove. Clams uye oyster vakapfuma mu vitamini B12. Chikamu che3-ounce (85-gramu) yemakomba akabikwa anopa 1,400% yeiyo DV.
• Nyama yemuviri. Imwe 2-ounce (60-gramu) chidimbu chechiropa chinotakura zvinopfuura chiuru muzana cheiyo DV.
• Nyama. Chidiki, 6-ounce (170-gramu) nyama yemombe inopa 150% iyo DV.
• Mazai. Rimwe chete zai rinopa nezve6% yeDV.
• Zvigadzirwa zvemukaka. Mukombe mumwe (240 ml) wemukaka wese une 18% yeDV.

Vitamini B12 haina kutorwa seinokuvadza muhuwandu hwakawanda nekuti kazhinji haigone kunyudzwa uye inoburitswa zviri nyore.

Pfupiso Vitamin B12 kushomeka kwakajairika, kunyanya mune zvinomera, vegans, uye vakuru vakuru. Zviratidzo zvakajairika zvinosanganisira kusagadzikana kweropa, kutadza kushanda kwehuropi, uye huwandu hwakakwira hwehomocysteine.

5. Kushayikwa kwecalcium

Calcium yakakosha pasero rega rega mumuviri wako. Inoita mineralizes mapfupa nemeno, kunyanya panguva dzekukurumidza kukura. Izvo zvakakoshawo zvakanyanya pakuchengetedza kwemapfupa.

Uyezve, calcium inoshanda sechiratidzo chemorekoro. Pasina iyo, moyo wako, mhasuru, uye tsinga zvaisakwanisa kushanda.

Iko calcium inosungirirwa muropa rako yakanyatsogadziriswa, uye chero kuwanda kwakachengetwa mumapfupa. Kana kudya kwako kuchishaikwa, mapfupa ako achaburitsa calcium.

Ndokusaka chiratidzo chinowanzozivikanwa chekushomeka kwecalcium iri osteoporosis, inozivikanwa nemabhonzo akapfava uye asina kusimba.

Imwe ongororo muUnited States yakawana kuti vashoma pane gumi nevashanu muzana evasikana vachiri kuyaruka, vashoma pane gumi muzana yevakadzi vanopfuura makumi mashanu, uye vashoma pane makumi maviri nemaviri muzana yevakomana vachiri kuyaruka nevarume vanopfuura makumi mashanu vakasangana neinodiwa calcium calcium ().

Kunyangwe kuwedzera kuchiwedzera aya manhamba zvishoma, vanhu vazhinji vanga vachiri kuwana calcium yakakwana.

Zviratidzo zvekuwedzera kwakanyanya kudya kwecalcium kushomeka zvinosanganisira zvakapfava mapfupa (rickets) muvana uye osteoporosis, kunyanya kune vakuru vakuru (,).

Kudya kwezvikafu zvecalcium zvinosanganisira ():

• Bhoned hove. Imwe inogona (92 gramu) yemadhigadhi ine 44% yeiyo DV.
• Zvigadzirwa zvemukaka. Mukombe mumwe (240 ml) wemukaka unopa 35% yeDV.
• Miti yakasvibira yakasvibira. Kale, sipinashi, bok choy, uye broccoli zvakapfuma mucalcium. Ingori 1 ounce (28 gramu) yematsva kare inopa 5.6% yeiyo DV.

Iko kushanda pamwe nekuchengeteka kwecalcium zvinowedzeredza zvakambomisikidzwa mumakore mashoma apfuura.

Zvimwe zvidzidzo zvinoratidza kuwedzera kwenjodzi yechirwere chemoyo muvanhu vanotora calcium zvinowedzera, kunyange hazvo zvimwe zvidzidzo zvisina kuwana mhedzisiro (,,).

Kunyangwe zviri nani kuwana calcium kubva kuchikafu kwete zvekuwedzera, izvi zvinowedzera zvinoita sekubatsira vanhu vasiri kuwana zvakakwana mukudya kwavo ().

Pfupiso Low calcium kudya kunowanzoitika, kunyanya kuvakadzi veese mazera uye vakuru vakuru. Chiratidzo chikuru chekushomeka kwecalcium inguva yekuwedzera kweosteoporosis mushure mehupenyu.

6. Kushayikwa kweVitamin A

Vitamini A yakakosha vhitamini yakasanganiswa nemafuta. Inobatsira kuumba nekuchengetedza ganda rine hutano, mazino, mapfupa, uye membrane yesero. Uyezve, inoburitsa maziso eziso, ayo anodikanwa pakuona (38).

Kune mhando mbiri dzakasiyana dzevhitamini A () yekudya:

• Yakagadzirirwa vitamini A. Rudzi rwevhitamini A urwu runowanikwa mune zvigadzirwa zvemhuka senyama, hove, huku, uye mukaka.
• Pro-vhitamini A. Rudzi urwu runowanikwa mune zvekudyara-zvinobva muzvikafu semichero nemiriwo Beta carotene, iyo muviri wako unoshanduka kuita vhitamini A, ndiyo fomu yakajairika.

Kupfuura 75% yevanhu vanodya chikafu chekuMadokero vanowana zvinopfuura zvakakwana vhitamini A uye havafanirwe kunetseka nezvekushomeka ().

Zvisinei, kushayikwa kwevhitamini A kunowanzoitika munyika zhinji dzichiri kusimukira. Vanenge 44-50% yevana vekuchikoro-vekuchikoro-mune vamwe matunhu vane vhitamini A kushomeka. Iyi nhamba yakapoterera makumi matatu muzana muvakadzi veIndia (,).

Kushomeka kweVitamin A kunogona kukonzera kukuvara kwemaziso kwenguva pfupi uye zvachose uye kunogona kutotungamira kuhupofu. Muchokwadi, kushomeka uku ndiko kuri kukonzera pasi rose kwehupofu.

Kushayikwa kweVitamin A kunogona zvakare kudzvinyirira immune immune uye kuwedzera kufa, kunyanya pakati pevana uye vakadzi vane nhumbu kana vanoyamwisa ().

Zvekudya masosi eakafanogadzirwa vhitamini A anosanganisira ():

• Nyama yemuviri. Imwe 2-ounce (60-gramu) slice yemombe yechiropa inopa zvinopfuura 800% yeiyo DV.
• Hove chiropa mafuta. Supuni imwe (15 ml) inorongedza angangoita 500% eDV.

Zvokudya zvinyorwa zve beta carotene (pro-vitamin A) inosanganisira:

• Mbatatisi. Imwe svikiro, 6-ounce (170-gramu) mbatatisi yakabikwa ine 150% yeDV.
• Makarotsi. Imwe karoti huru inopa 75% yeDV.
• Rima rakasvibira, miriwo yemashizha. Rimwe ounce (28 gramu) yesipinashi nyowani inopa 18% yeiyo DV.

Kunyangwe zvichikosha kwazvo kushandisa zvakakwana vhitamini iyi, yakawandisa preformed vhitamini A inogona kukonzera huturu.

Izvi hazviite kune pro-vhitamini A, senge beta carotene. Kudya kwakanyanya kunogona kukonzera ganda rako kushanduka zvishoma orenji, asi maitiro aya haana ngozi.

Pfupiso Kushomeka kweVitamin A kunoitika zvakanyanya munyika zhinji dzichiri kusimukira. Zvinogona kukonzera kukuvara kwemaziso uye hupofu, pamwe nekudzvanyirira immune immune uye kuwedzera kufa pakati pevakadzi nevana.

7. Kushayikwa kweMagnesium

Magnesium chinhu chakakosha chicherwa mumuviri wako.

Zvakakosha pakuumbwa kwemapfupa nemeno, iri zvakare kuita mune inopfuura mazana matatu enzyme reaction ().

Inenge hafu yehuwandu hweUS inoshandisa zvishoma pane inodiwa huwandu hwemagesium ().

Kudya kwakaderera uye huwandu hweropa hwemagesium inosanganiswa nemamiriro akati wandei, kusanganisira rudzi rwechipiri chirwere cheshuga, metabolic syndrome, chirwere chemwoyo, uye osteoporosis (,).

Akadzika masosi anowanzo kuve akajairika pakati pevarwere vemuzvipatara. Zvimwe zvidzidzo zvinoona kuti 9-65% yadzo yakashomeka (,,).

Kushomeka kunogona kukonzerwa nechirwere, kushandisa zvinodhaka, kuderedzwa kwekugaya basa, kana kukwana kudya kwemagesium ().

Zviratidzo zvikuru zvekushomeka kwakanyanya kwemagesium zvinosanganisira kusarongeka kwemoyo mutinhimira, mhasuru dzinorwadza, kusagadzikana kwegumbo, kuneta, uye migraines (,,).

Zvimwe zvakavanzika, zvenguva refu zviratidzo zvausingakwanise kucherechedza zvinosanganisira insulin kuramba uye kukwirira kweropa.

Zvekudya masosi e magnesium anosanganisira ():

• Mbeu dzese. Imwe kapu (170 gramu) yeoats ine 74% yeiyo DV.
• Nuts. Maamondi makumi maviri akarongedza 17% yeiyo DV.
• Chokoreti yakasviba. Rimwe ounce (30 gramu) yechokoreti yakasviba inopa 15% yeiyo DV.
• Rima rakasvibira, miriwo yemashizha. Rimwe ounce (30 gramu) yesipinashi mbishi inopa 6% yeDV.

Pfupiso Kushayikwa kweMagnesium kunoitika munyika dzekuMadokero, uye kudya kwakaderera kunoenderana nemamiriro mazhinji ehutano nezvirwere.

Chinokosha

Izvo zvinokwanisika kuve kushomeka mune ingangoita yega chikafu. Izvo zvakati, kusakwana kwakanyorwa pamusoro apa ndiko kwanyanya kuwanda.

Vana, vakadzi vadiki, vakuru vakuru, vanodya zvinwiwa, uye vegans vanoita kunge vari panjodzi yepamusoro yekushomeka kwakawanda.

Nzira yakanakisa yekudzivirira kushomeka ndeyekudya chikafu chakaringana chinosanganisira chikafu chizere, chine chikafu. Zvisinei, zvinowedzera zvinogona kudikanwa kune avo vasingakwanise kuwana zvakakwana kubva pakudya chete.