Chii Chinosimbiswa Mukaka? Zvakanakira uye Zvishandiso

Zvemukati

• Zvinoitwa sei
• Yakasimbiswa vs. isina kukaka mukaka
• Kubatsira kwemukaka wakakomberedzwa
• Inozadza maburi ezvekudya mukudya kwako
• Inokurudzira kukura kwakanaka muvana
• Inovandudza hutano hwepfupa
• Zvichida kudzikira
• Chinokosha

Mukaka wakasimbiswa unoshandiswa zvakanyanya kutenderera pasirese kubatsira vanhu kuti vawane zvinovaka muviri izvo zvingangodaro zvichishayikwa muzvikafu zvavo.

Iyo inopa akati wandei mabhenefiti achienzaniswa nemukaka usina kugadzikana.

Ichi chinyorwa chinoongorora kuti mukaka wakasimbiswa unogadzirwa sei, pamwe nekudya kwawo, mabhenefiti, uye kudzikira.

Zvinoitwa sei

Mukaka wakasimbiswa mukaka wemombe une mamwe mavhitaminzi uye zvicherwa izvo zvisingawanzo kuwanikwa mumukaka muhuwandu hwakakura.

Kazhinji, mavitamini D uye A zvinowedzerwa mumukaka unotengeswa muUnited States ().

Zvisinei, mukaka unogona kusimbiswa nezvimwe zvakasiyana zvinovaka muviri, zvinosanganisira zinc, iron, uye folic acid ().

Sei kana kana mukaka wakasimbiswa zvinoenderana nekwaunogara uye izvo zvinovaka muviri izvo zvingave zvichishayikwa mune zvakajairwa kudya kwenyika yako. Nepo dzimwe nyika dzichida kuchengetedzwa kwemukaka nemutemo, izvi hazvisizvo muUnited States ().

Zvakadaro, mukaka wakasimbiswa wakawanda zvakanyanya kupfuura mukaka usina kusimbiswa muUnited States.

Panyaya yekushandisa, mukaka wakakomberedzwa unoshandiswa nenzira imwecheteyo nemhando dzakasimbiswa, senge yekunwa kana yekubika.

Kusimbisa mukaka, vhitamini A palmitate uye vhitamini D3 zvinowedzerwa. Aya ndiwo mafomu anonyanya kushanda uye anonwiwa eizvi zvinovaka muviri (,).

Sezvo ivo vachidzivirira kupisa, aya macompound anogona kuwedzerwa kumukaka pamberi pekunwisa uye homogenization, inova nzira yekupisa inouraya hutachiona hunokuvadza uye nekuvandudza hupenyu hwesherufu (, 6, 7).

Zvimwe zvinovaka muviri zvakaita seB mavitamini anofanirwa kuwedzerwa gare gare, sezvo kupisa kunogona kuvaparadza. Nekudaro, mukaka hauwanzo kusimbiswa nemaB mavitamini muUnited States ().

Mukaka wakasimbiswa mukaka une zvinowedzerwa zvinovaka muviri. MuUnited States, mukaka unowanzo simbiswa nemavhitamini A uye D, kunyangwe zvisingadiwe nemutemo.

Yakasimbiswa vs. isina kukaka mukaka

Mukaka wakasimbiswa sosi yakanaka yevhitamini A uye D. Uyezve, mukaka wakasununguka zvakanyanya mune mamwe mavitamini nemaminerari.

Iyo chati iripazasi inofananidza zvirimo zvinovaka muviri zve8 ounces (240 ml) yemukaka uye isina kusimbiswa 2% mukaka (,):

Misi miviri yakasimbiswa uye isina kusimbiswa ine hutano hwakanyanya.

Ivo zvakare vanosimudzira hutano hwemapfupa nekuda kwehuwandu hwavo hwecalcium uye phosphorus, iwo maviri epamberi mamineral anosanganisira mapfupa. Uye zvakare, vhitamini D mumukaka wakakomberedzwa unosimbisa kutora muviri wako wecalcium (,).

Uyezve, inoda kusvika makumi matatu muzana emakoriori ari mumukaka anobva mumapuroteni, ayo muviri wako unoda kuvaka mhasuru dzine hutano uye kugadzira makomputa anobatsira kutungamira maitiro emuviri (12, 13).

Misi yakasimbiswa uye isina kusimbiswa ine hutano hwakanyanya uye kunyanya yakafuma muvhitamini B12, calcium, uye phosphorus. Mukaka wakasimbiswa muUnited States zvakare ane mavhitamini akawanda uye D.

Kubatsira kwemukaka wakakomberedzwa

Inofananidzwa nemukaka usina kusimbiswa, mukaka wakasimbiswa unopa mabhenefiti akati wandei.

Inozadza maburi ezvekudya mukudya kwako

Fortification (kuwedzera zvinovaka muviri izvo chikafu chinoshaikwa) uye kugadziridza (kudzoreredza zvinovaka muviri zvakarasika panguva yekugadzirisa) zvakatanga kugadzirirwa kudzivirira kushomeka kwehutano hwezvirwere semarickets, kushomeka kwemabhonzo nekuda kwekushomeka kwevhitamini D ().

Iko kusimbiswa uye kuvandudzwa kweupfu nemukaka zvakabatsira kupedza kupedza kushomeka kwezvirwere munyika dzakabudirira ().

Uye zvakare, fortification inzira inoshanda yekugadzirisa kumwe kushomeka kwemicronutrient iyo inogona kunge isiri yakakomba asi inogona kukuvadza ().

Semuenzaniso, vanhu vazhinji kutenderera pasirese vanowana vhitamini D yakaringana kudzivirira maRickets asi kwete mimwe mhedzisiro inokuvadza yekushomeka kwevhitamini D, sekudzivirira hutachiona (,,).

Imwe ongororo yakawana kuti nyika dzine kushandiswa kwakapararira kwemukaka wakakomberedzwa waive nevanhu vane yakakwira vhitamini D kudya uye huwandu hweropa vhitamini D kupfuura nyika dzisina kushandisa zvakanyanya mukaka wakakomberedzwa ().

Inokurudzira kukura kwakanaka muvana

Mukaka wakasimbiswa unobatsira kudzivirira kushomeka kwesimbi muvana, dambudziko rakajairika, kunyanya munyika dzichiri kusimukira. Munharaunda idzi, mukaka unowanzo simbiswa nesimbi uye nezvimwe zvinovaka muviri, zvakadai seZinc uye B mavitamini.

Ongororo imwe chete yezvidzidzo muvana vanopfuura zviuru zvishanu yakawana kuti mukaka uye zviyo zvekudya zvakasimbiswa nesimbi, zinc, uye vhitamini A zvakadzora kuitika kweanemia neanopfuura makumi mashanu muzana muvana vadiki pane makore mashanu ekuberekwa ().

Mune kumwe kuongorora kwakaitwa muPakistan, folic-acid-yakasimbiswa mukaka yakabatsira kusimudzira chimiro chesimbi chevana vadiki, zvichienzaniswa nemukaka wemombe usina kusimbiswa ().

Chidzidzo chakafanana muUnited Kingdom chakacherekedza kuti vana vadiki vanonwa mukaka wakakomberedzwa vaidya simbi yakawanda, zinc, vhitamini A, uye vhitamini D uye vaive nemavhitamini D akakwirira nesimbi kupfuura avo vanonwa mukaka wemombe usina kugadzikana ().

Pamusoro pezvo, mukaka wakakomberedzwa unogona kuvandudza mashandiro ehuropi muvana vakura ().

Mune kumwe kuongorora muvadzidzi vechikoro chesekondari veChinese mazana maviri nemakumi mapfumbamwe nevatanhatu, avo vakanwa mukaka wakakomberedzwa vaive nemikana yekushaya riboflavin uye kushomeka kwesimbi. Uyezve, ivo vakaratidza kunatsiridza kuita kwekudzidzira uye kurudziro, zvichienzaniswa neavo vanonwa mukaka usina kugadzikana ().

Nekudaro, gara uchifunga kuti iwo mukaka wemukaka unosimbiswa nekuenderana nezvinodiwa mudunhu zvevamwe vanhu. Kazhinji, mukaka muUnited States hauna kusimbiswa nesimbi, folic acid, zinc, kana riboflavin.

Inovandudza hutano hwepfupa

Mukaka wakasimbiswa unogona kubatsira kuvandudza hutano hwepfupa. Kudya mukaka uye zvekudya zvemukaka, izvo zvinowanzo simbiswa, zvinosanganiswa neakakwira mapfupa emaminetsi, kana akasimba, mapfupa akakora (,).

Mukaka unongozvarwa wakazara mucalcium uye phosphorus, uye pfupa rakagadzirwa nematrice ezveviri zvinovaka muviri ().

Naizvozvo, kunyangwe mukaka usina kugadzikana unogona kusimudzira hutano hwemabhonzo nekupa izvo zvigadzirwa zvakagadzirwa kuti dzigadzire nekusimbisa mapfupa ako ().

Nekudaro, mukaka wakaomeserwa vhitamini-D, kunyanya, wakanakira hutano hwepfupa, sezvo chikafu ichi chinobatsira muviri wako kupinza calcium yakawanda ().

Kudya kwakakodzera kwecalcium kwakakosha mukudzivirira osteoporosis, chirwere chinoonekwa nemapfupa asina kusimba uye anopwanya.Mukaka wakasimbiswa inzira yakachipa uye inowanikwa nyore nyore yekuwana calcium yakakwana nekusimudzira kunwa kwako kweiyi yakakosha mamineral ().

Mukaka wakasimbiswa unobatsira kudzivirira kushomeka kwehutano, kukurudzira kukura kune hutano muvana, uye kuwedzera mapfupa uye simba.

Zvichida kudzikira

Kunyangwe mukaka wakasimbiswa uchibatsira kwazvo, pane zvimwe zvingangodzikira zvekutarisa.

Vanoongorora vanofungidzira kuti chinenge zvikamu zviviri kubva muzvitatu zvevagari vepasirose havashiviriri lactose uye nokudaro havagone kunyatsochera shuga inowanikwa mumukaka. Vanhu vane chirwere ichi vanowanzosangana nemanyoka uye nezvimwe zvemuviri mushure mekudya mukaka kana mukaka ().

Kana iwe uri lactose isingashiviriri kana kuita zvakashata kune zvigadzirwa zvemukaka, iwe unofanirwa kudzivirira mukaka wakakomberedzwa kana kusarudza zvigadzirwa zvisina-lactose. Kana iwe uine mukaka wemakemikari, iwe unofanirwa kudzivirira zvigadzirwa zvemukaka zvachose.

Nekudaro, iwe unogona kusarudza yakasimbiswa nondairy mukaka dzimwe nzira, senge soya kana almond mukaka.

Uye zvakare, kusimbiswa hazvireve hazvo kuti chikafu chine hutano.

Semuenzaniso, mukaka wechokoreti unogona kusimbiswa nemavitamini A uye D semukaka chena. Asi, inowanzo takurwa neshuga uye zvinowedzera uye inofanirwa kunakirwa zvine mwero ().

Chekupedzisira, kusarudza isina mafuta akasvinwa mamisi kunogona kutadzisa kunwiwa kwevhitamini A uye D. Aya mavitamini ane mafuta-anogadzikana uye anoda mafuta pavanenge vachigayiwa kuti vanyurwe zvizere (,).

Vanhu vazhinji vane lactose isingashiviriri uye vanofanirwa kudzivirira mukaka kana kusarudza zvigadzirwa zvisina lactose. Uyezve, chikafu chakakomberedzwa chinogona kunge chisingave chine hutano, uye kudya mukaka usina mafuta kunogona kudzivirira muviri wako kubva zvakakwana kunwa mavhitamini ane mafuta.

Chinokosha

Mukaka wakasimbiswa une zvakawedzerwa zvinovaka muviri.

MuUnited States, mukaka unowanzo simbiswa nemavhitamini A uye D. Zvisinei, zvichienderana nekwaunogara, mukaka unogona kusimbiswa nezvimwe zvinovaka muviri kana kusiiwa usina kugadzikana.

Kusimbiswa kunogona kubatsira kuzadza maburi ezvemuviri, kudzivirira kushomeka kwesimbi muvana, uye kuwedzera mafupa uye kusimba.

Zvakadaro, kana iwe uine lactose isingashiviriri kana uine chirwere chemukaka, iwe unofanirwa kusarudza isina-lactose kana nondairy dzimwe nzira.