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Zvemukati

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Paunenge uri pakudya kana kuyedza kusimudzira hutano hwako kuburikidza nekudya kunovaka muviri, iwe unopedza nguva yakawanda uchitarisa manhamba ari pamativi emabhokisi, magaba, uye mapakeji ezvekudya. Uye kunyangwe paine hurukuro zhinji pamusoro pekuti maratidziro matsva uye anovandudzwa ezvikafu zvekudya anotarisa sei pavanopinda mukukanganisa muna 2016 kana zvakadaro, hapasati pave nekukurukurirana kwakawanda pamusoro pekuti kana nhamba chaidzo mubhokisi- zuva nezuva values, zvichibva pane zvinokurudzirwa mvumo yekudya (RDA) yezvinhu zvakaita macalorie, mafuta, mapuroteni, makabhohaidhiretsi, uye zvakasiyana zvinovaka muviri uye mavitamini-anoda kumutsiridzwa zvakare.

Chii Chaunotarisira pane Iwo Nyowani Chikafu Mavara

Saka iwo manhamba auri kudzidza anowedzera kumusoro kune chikafu chine hutano? Chikafu neZvino Bhodhi, inova chikamu cheNational Academy yeSainzi 'Institute of Medicine uye nemuviri unoona nezvekugadzira tsika idzi, inoti hongu. Kunyange zvazvo nhamba dzakawanda dziri kushandiswa dzakaiswa muna 1993 kana kuti asati asvika, pakatangwa mapepa ezvokudya, tsika dzacho dzichiri chiyero chakarurama cheavhareji yezuva nezuva yehuwandu hwekudya zvakakwana kuti zvizadzise zvinovaka muviri zvinodiwa zve97 kusvika 98 muzana yevanhu vane hutano.

Nhamba idzi, hongu, kushanduka. Bhodhi rinoongorora maRADs makore ese mashanu kusvika kugumi, uye pakati pekudzokororodza kwazvino kutsvagisa kwekudya kunovhenekwa. Izvi zvinoreva kuti zviuru zvemhuka uye zvidzidzo zvevanhu zvinoiswa pamusoro kuti ive nechokwadi chekuti hunhu hunokurudzirwa huchiri kuenderana netsvagiridzo yazvino. Nekuti nhamba idzi dzakagadzirwa kubva kusainzi kubva pakutanga, unogona kazhinji kutarisira shanduko diki kupfuura huru. Semuenzaniso, chimwe chikumbiro chemazita matsva ndechekuderedza mari yesodhidhi kubva pamamirigiramu mazana maviri nemazana mana (mg) pazuva kusvika pa2,300 mg / zuva uye kunyora huwandu hweshuga yakawedzerwa mushumiro yega yega.

Iyo Iri Nyore Nzira Yekucheka Kudzoka PaShuga

Ehe, ese manhamba aunoverenga anofanirwa kutorwa nezviyo kana munyu. (Kana kuti pamwe jecha, tichifunga kuti chii chiripo pasodium). Kunyange zvazvo vanhu vaviri vanotevera 2,000-calorie diet vanowanzova nemhando imwechete yezvido maererano nehuwandu hwemafuta, mapuroteni, carbs, uye fiber zvavanoda kutora, hapana miviri miviri kana kudya kunofanana. Kana iwe uchimhanya kana kuita yakawanda inopisa yoga, iwe ungangoda imwe sodium kuti utsive iyo yakarasika nedikita. Kana iwe uri kushanda kuti uwedzere mhasuru, mapuroteni chinhu chakakosha chinovaka muviri. Kana iwe uchigara muAlaska, iwe ungangoda imwe yekuwedzera vhitamini D pane munhu anogara muzuva reHawaii.

Zvokudya Zvakanakisisa Zvokudya Usati Wapedza Kushanda

Izvo zvinokurudzirwa zvekudya zvinopihwa zvinongodaro: Recommendations. Idzo nhamba dzakataurwa ndiyo huwandu hwakawanikwa nemasayendisiti kudzivirira hutachiona kushomeka uyezve kuwedzererwa. Saka kunyangwe uchitevera aya manhamba kuchizokubatsira kudzora scurvy uye vhitamini A chepfu, havazi ivo chete mirawo yekutarisa kana uchironga kudya kwako. Zvinhu zvakaita zera, murume kana murume, chiitiko chezviitiko, uye kunyangwe kwaunogara zvinogona kukanganisa kudya kwakanyanya kwemuviri wako uye nezvinangwa zvako. Kuti ubatsirwe kuronga-gadzira chirongwa chekudya, sangana neyekunyoresa dietitian uyo anogona nani kugadzirisa chirongwa chako chekudya.

rakanyorwa naMary Hartley, RD, yeDeetsinReview.com

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