Kudya Kuwedzeredza

Zvemukati

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Kune nyika yedashboard diners uye connoisseurs yecubicle cuisine, chii chingave chiri nani pane kuwana zuva rako rese rakakosha mavitamini nemaminerari mune imwechete yekupa chikafu?

Asi usati wapukuta mbiya iyoyo yeTotal (100 muzana yeDaily Value, kana DV, yemavhitamini gumi nemaminerari), munch iyo PowerBar Essentials (20 mavhitamini nemamineral) kana pasi iyo Dilberito, iyo itsva yakaomeswa burrito kubva ku "Dilbert "mugadziri wekatuni (zana muzana reDV yemavhithamini makumi maviri nemaviri nemaminerari), ongorora zvimwe zvawakadya nguva pfupi yadarika. Kudyiwa chete, chero ipi zvayo inonzwika (uye inonaka) sarudzo. Asi, kunyanya kana iwe ukatora vhitamini / mamineral ekuwedzera, kudya kwakadzikama kweakadai zvinovaka muviri kuwanda kunogona kuva chepfu.

Semuenzaniso, 1-2 gramu zuva rega rega revhitamini C (ingangoita ka17 nguva iyo RDA) yakareba inogona kukonzera kutsamwa kwegastric uye (kashoma) matombo eitsvo. Kugara uchiwana macrograms zviuru gumi nezvishanu zuva rega rega (zvakare kanokwana ka17 iyo RDA) yeretinol yakafanana (vhitamini A) inogona kukonzera kusvotwa uye kukuvara kwechiropa. Chisingaperi niacin kuwandisa kunogona kukuvadza chiropa.

Zvokudya zvine iron-yakasimba zvine njodzi kana uri mumwe wevaAmerica vane miriyoni imwe vane hemachromatosis, anodaro Mark Kantor, Ph.D., akabatana napurofesa wezvekudya/saenzi yechikafu paYunivhesiti yeMaryland muCollege Park. Iyi nhaka inogarwa nhaka, inogona kuuraya chiropa inoita kuti muviri utore simbi yakawandisa kubva muchikafu. Zviratidzo (kugumbuka, kutemwa nemusoro, kuneta, zvirwere zvemajoini, chiropa chakawedzerwa) hazvioneki kusvikira gare gare muupenyu.

Hazvina kukwana chinhu chakanaka

Nepo vamwe vanhu vangave vari munjodzi yekudya zvakawanda zvinovaka muviri, vakadzi vazhinji vekuAmerica havawani zvakakwana yezvakawanda, kusanganisira iron, calcium, mavitamini B6 uye E, magnesium uye zinc, inodaro National Center for Health Statistics.

Sezvo hurumende yakaraira kuwedzera folic acid (B vhitamini inobatsira kudzivirira neural tube defects mu fetus) kune zvigadzirwa zvezviyo zvakaita seupfu nechingwa, tinoita setiri kusvika pedyo nekuwana zvakakwana. Zvakadaro, kuti vave vakachengeteka, vakadzi vezera rekubereka vanofanirwa kutora chinowedzera chine mazana mana emakirogiramu, kunyanya kana vachidya chikafu chine makabhohaidhireti, anodaro Paul Jacques, Sc.D, anotungamira mutsvaguriri wekuchangobva kuitika folic-acid kudzidza kuTufts Yunivhesiti muBoston.

Zvisinei nekukanganisa kwedu, vezvehutano havaoni chikafu chakakwenenzverwa zvakanyanya nekuti hachipe chirwere-chinorwisa phytochemicals nemamwe makomputa aunowana kubva kumichero, miriwo uye zviyo zvese. "Zvakanaka kudya chikafu chakakomberedzwa sechikamu chekudya kune hutano, asi hazvisi kutsiva chimwe," anodaro Kantor. Vimba navo nguva nenguva, asi ita kuti kudya kwakaringana kuve chinhu chezuva nezuva.

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