Sizodziwika kuti zakudya zam'madera a ku America sizingwiro. Ngakhale anthu omwe ali ndi zolinga zabwino komanso zakudya zopatsa thanzi sangakwanitse kukwaniritsa zosowa zawo. Chotsatira chake, ambiri afika pa zakudya za multivitamin / mchere (MVM) zowonjezerapo kuti zithandize kudzaza mipata ya zakudya.
Mukuyenera? Icho chitsimikizo chingathandize (koma pali caveat kwa izo).
The American Diet Shortfall
Kafukufuku wa National Health and Nutrition Survey (NHANES) amasonyeza kuti anthu a ku America akugwera pansi pa zofunikira zoyenera kuti vitamini A (45 peresenti ya kusowa), vitamini C (37 peresenti), vitamini D (93 peresenti), calcium (49 peresenti), ndi magnesium ( 55 peresenti).
Malangizo Othandiza Othandiza Ambiri ku America (DGA) amanenanso kuti 40 peresenti ya anthu a ku America amalephera kukwaniritsa Zomwe Zifunikira Zomwe Amafuna (EAR) -magwiridwe oyenera omwe amawerengera kuti akwaniritse zofunikira za theka la anthu wathanzi-kwa micronutrients ambiri.
Calcium, vitamini D, ndi potassium amadziwika kuti ali ndi thanzi labwino chifukwa anthu ambiri a ku America, kuphatikizapo ana, sagwirizana ndi zowonjezera. Vitamini B12 ndi zakudya zokhudzana ndi anthu oposa zaka 50, monga chitsulo cha ana aang'ono, amayi obala ana, ndi amayi oyembekezera.
Mwachidule, ife tikulephera. Ndipo anthu ena ali pangozi yowonjezera kufooka kwa zakudya, kuphatikizapo:
- Anthu omwe amapewa kapena kuchepetsa zakudya kuchokera ku gulu lililonse la chakudya
- Amene ali ndi zakudya zochepa; anthu omwe adachepetsetsa mavitamini A, D, E, kapena K
- Anthu omwe amamwa mankhwala omwe amalepheretsa kuyamwa ndi / kapena kagayidwe kabwino ka micronutrients
- Anthu omwe amapewa kapena kuletsa zakudya kuchokera ku gulu lililonse la chakudya, monga mankhwala opangidwa ndi okhwima komanso olimbikitsidwa
- Akazi a msinkhu wobereka
- Anthu okalamba
- Osuta fodya
- Amene ali ndi mbiri ya opaleshoni yolemetsa
Multivitamins: inshuwalansi ya zakudya zochepa
Kupeza zizoloŵezi zabwino zodyera ndi zabwino, koma kwa ena, kusintha si ntchito yosavuta. Zomwe zimadyetsa zakudya za kumadzulo zakumadzulo zimakhala zochepa komanso zolephera za zakudya zabwino kwambiri zimapangitsa kuti zakudya zowonjezera zikhale zofunika kwa nthawi yaitali.
Zakudya zosavomerezeka m'thupi zimakhala zosazolowereka pakati pa omwe amatenga MVM, ndipo ogwiritsa ntchito amakhala otanganidwa kwambiri komanso osuta fodya-zomwe zimakhudzana ndi zakudya zowonjezera komanso moyo wathanzi.
Kutenga kamodzi katsiku kamodzi kowonjezera kwa MVM ndiwopezera chitetezo chothandizira kuti mukhale ndi mipata ya zakudya komanso kulimbana ndi zofooka za zakudya. N'zosavuta kukumbukira, zosawoneka zopweteka, komanso njira yodalirika yopereka inshuwalansi ya thanzi. MVM ingakhale yopindulitsa kwambiri kwa okalamba omwe ma calorie amafunika kuchepa pamodzi ndi kudya ndi kudya.
Chakudya Choyamba
Zonsezi, pamene ma MVM angathe kudzaza mitsempha ya zakudya, samatenga malo odyetsa zakudya zowonjezera. Amatchedwa 'supplements' chifukwa chabwino - udindo wawo ndi kungowonjezera zakudya za munthu.
Chakudya nthawi zonse chinali njira yabwino yopititsira zakudya zanu-ndipo, ndithudi, ndiyo njira yokha yochitira zimenezi zisanafike zowonjezereka.
Akatswiri okhutira zakudya komanso DGA yamakono akupitirizabe kulangiza njira yoyamba chakudya. Chakudya chimangowonjezerapo zakudya zowonjezera, komanso mchere wambiri ndi mankhwala ena, monga phytochemicals ndi antioxidants, zomwe zimagwirizanitsa mwa njira zomwe zimapangidwanso zowonjezera.
Kupititsa patsogolo zakudya zamtundu wathanzi kungalimbikitse thanzi, ubwino, ndi moyo. DGA ikulingalira kuti theka la anthu akuluakulu (117 miliyoni) ali ndi matenda amodzi omwe angatetezedwe okhudzana ndi zakudya zoyenera kudya komanso kusagwira ntchito.
Kuwonjezera apo, kufufuza kwa 2017 kunkachitika kuti zakudya zopanda thanzi zinapha anthu 300,000 kuchokera ku matenda a mtima, kupweteka, ndi shuga ku United States mu 2012.
Kuwonetsa zakudya zoperewera kwapangitsa kuti chiwerengero cha anthu azifa, komanso kuonjezera chiopsezo cha matenda osatha.
Mfundo Yofunika Kwambiri
Kuonetsetsa kuti mavitamini ndi minerals amatha kudya zakudya zokwanira, koma mwinamwake komanso kuthandizidwa ndi mavitamini a tsiku ndi tsiku-ndizofunika kwambiri pofuna kukonza zaumoyo ndi kupewa matenda aakulu, makamaka kunenepa kwambiri, shuga, ndi matenda a mtima.
Malangizo a akatswiriwa angakuthandizeni kupanga zosankha mwanzeru pamene muli mu kanjira kowonjezereka:
- Sankhani multivitamin yabwino kwa msinkhu wanu ndi kugonana (malemba angakuthandizeni kutsogolera).
- Yerekezerani malemba kuti mupeze multivitamin ndi zakudya zambiri, koma mopanda kuwonjezera pazofunika zawo za tsiku ndi tsiku. Kumbukirani kuti palibe multivitamins, ndipo ambiri amapereka zakudya zosiyanasiyana mosiyana.
- Zowonongeka zowonjezera mavitamini sizili kwathunthu monga mapiritsi ambiri amapanga ma MVM. Kawirikawiri, MVM sakhala ndi 100 peresenti ya tsiku ndi tsiku kapena RDA ya calcium, magnesium, kapena potassium, kotero mungafunikire kutenga zowonjezereka zowonjezerapo za zakudya izi, malingana ndi zakudya zanu.
Ndipo kumbukirani: Kutenga MVM sizochita zamatsenga-mukufunikirabe kudera nkhawa za zakudya ndi thanzi. MVM ndi gawo laling'ono la moyo wathanzi, osati choloweza m'malo.
> Zotsatira:
> Chakudya Chakudya Chochuluka ndi Kulosera za Zomwe Zilipo, Mitsempha Yathu ndi Kufa kwa Khansa mu Phunziro la Pan-European Cohort. PlosOne. 2016; 11 (7): 1-18.
> Fulgoni VL 3, Keast DR, Bailey RL, Dwyer J. Foods, olimbikitsa, ndi zowonjezereka: kodi Amerika amapeza zakudya ziti? J Nutriti. 2011; 141 (10): 1847-1854.
> Micha R, Peñalvo JL, Cudhea F, Imamura F, CD Rehm, Mozaffarian D. Mgwirizano pakati pa Zakudya ndi Kufa Kuchokera ku Matenda a Mtima, Stroke, ndi mtundu wa shuga ku United States. JAMA. 2017; 317 (9): 912-924.
> Dipatimenti Yachikhalidwe ya US, Dipatimenti ya Zaumoyo ku United States. Malangizo a Zakudya kwa Achimereka 2015-2020: Gulu lachisanu ndi chimodzi. http://health.gov/dietaryguidelines/2015/guidelines/. Idasindikizidwa pa January 7, 2016
> Wallace TC, McBurney M, Fulgoni VL 3. Multivitamin / mchere wonjezerapo ndalama zopangira zakudya ku United States, 2007-2010. J Amtundu wa zakudya. 2014; 33 (2): 94-102.