DRI yatsimikiziridwa kuti izikhala ndi zakudya komanso madzi
Zofuna Zowonjezera Zakudya, kapena ma CDI mwachidule, ndizambiri zoyenera zomwe zimalongosola zosowa za tsiku ndi tsiku, zosowa zofunikira tsiku ndi tsiku, ndi zosakwanira zosawerengeka tsiku ndi tsiku kwa zakudya zonse. Anapangidwa ndi Institute of Medicine ya National Academy pakati pa zaka za m'ma 1990. (Lerolino, amadziwika kuti Health and Medicine Division ya National Academy of Sciences, Engineering, ndi Medicine.) Canada ndi UK ali ndi zakudya zofanana zowonjezera zakudya.
Pali ma CD a mavitamini, mchere, mafuta, mapuloteni, mavitamini, chakudya komanso madzi. (Zilipo pano pa webusaiti ya Health and Medicine Division). Ma CDI amathandiza kwambiri anthu odwala zakudya omwe amakonza zakudya chifukwa miyezo imeneyi imathandiza kuti apange mapulani odyera bwino kuti ogula ndi makasitomala adzalandira zakudya zonse amafunika tsiku lililonse.
Ma CDI amachokera pa zaka komanso kugonana. Sikuti zakudya zonse zili zofanana, ngakhale zili choncho. Mwachitsanzo, ma CDI a chitsulo amafunika mosiyana ndi zaka ndi kugonana pamene DRI ya selenium imakhala yofanana kwa achinyamata onse ndi akuluakulu. Komanso, ma CDI awerengedwa kwa amayi omwe ali ndi mimba kapena akuyamwitsa chifukwa nthawi zambiri amafunikira zakudya zina zambiri.
Kodi Makhalidwe Amene Amapanga Ma CDI ndi ati?
Mwachidziwikire pali mfundo zinayi zofotokozera zomwe zimapanga ma CDI. Amadziwika kuti EAR, RDA, AI ndi UL.
Mawerengedwe Oyenerera Oyenerera (EAR) ndiwo chakudya chambiri cha tsiku ndi tsiku choyenera chopatsa zakudya choyenera kuti chikwaniritse zofunikira za theka la anthu omwe ali ndi thanzi labwino komanso a zaka zofanana.
Amagwiritsidwa ntchito ndi akatswiri a zamaphunziro akamwalira pamene akuyenera kukonza chakudya chamagulu akuluakulu komanso ochita kafukufuku wathanzi. Sizinthu zomwe ogula ambiri amafunika kudandaula nazo.
Chovomerezedwa Dietary Allowance (RDA) ndizofunikira tsiku lililonse kudya zakudya zomwe zili zokwanira kuti zikwaniritse zosowa za anthu pafupifupi 98 peresenti ya anthu amodzimodzi ndi zaka zofanana.
Apa ndi pamene kudziŵa EAR kumakhala kosavuta chifukwa RDA imawerengedwa kuchokera ku EAR ya zakudya zamtundu uliwonse.
Chinthu chofunikira ndi RDA ndikudziwa kuti ngati mutakumana ndi RDA yanu iliyonse ya chakudya chamtundu uliwonse, ndiye kuti sizingatheke kuti mukhale osakwanira.
Mwachitsanzo, kwa amayi, RDA ya vitamini C ndi 75 milligrams pa tsiku. Choncho mukamadya vitamini C zomwe zili ndi zakudya zokwanira, muyenera kukhala ndi vitamini C wochuluka. Kuchita zimenezi muyenera kudya zipatso ndi ziweto tsiku ndi tsiku.
Ndalama Yokwanira (AI) ikufanana ndi RDA koma osati yeniyeni chifukwa asayansi asanathe kukhazikitsa EAR ndi RDA. Koma, ngakhale kuti sizowona, AI akadakalipo pa sayansi yabwino kotero ndikulingalira kwakukulu komwe angagwiritsidwe ntchito pokonza zolinga zakudya.
Mwachitsanzo, palibe RDA yokhala ndi potaziyamu, koma ndithudi ndi mchere wofunikira. AI imayikidwa pa magalamu 4.7 patsiku, yomwe ndi chizindikiro chachikulu choti muwombere pamene mukukonzekera chakudya. Ndipo monga vitamini C, ngati mumadya zipatso zambiri ndi ndiwo zamasamba, muyenera kukumana ndi AI popanda vuto lalikulu.
Mlingo Wosakanikirana Wowonjezereka (UL ) ndilo mlingo wapamwamba kwambiri wa kudya tsiku ndi tsiku kwa zakudya zopatsa thanzi zomwe siziika pangozi ku thanzi lanu kwa aliyense wa zaka zofanana ndi kugonana komweko.
UL ndiwofunika kwambiri kuwonjezera ntchito. Sizachilendo kuchepetsa zakudya zokha ndi zakudya zokha. Koma zakudya zambiri zingakhale zoopsa ngati zakumwa mokwanira pa nthawi. Kotero ngati mutenga zakudya zowonjezera pazifukwa zina, tsatirani mlingo monga momwe mwafotokozera pa lemba, pokhapokha ngati wothandizira zaumoyo wanu atakuuzani zinazake ndipo akuyang'anitsitsa zochitika zonse zaumoyo zomwe mungakhale nazo.
Chitsanzo cha UL wofunikira ndi vitamini A. Tsiku lililonse mankhwala osokoneza bongo oposa 3,000 pa tsiku angapangitse mavitamini A kuti awonongeke ndi matenda a chiwindi. Ndipo amayi omwe ali ndi pakati komanso omwe amatenga mavitamini A tsiku ndi tsiku amakhala ndi chiopsezo chachikulu cha zofooka zina.
Kotero ndimagwiritsira ntchito bwanji zimenezi?
Katswiri wanu wamaphunziro amadziŵa bwino momwe angagwirire ndi DRI, ndithudi, koma amathandizanso ogulitsa omwe akuyesera kupeza zakudya zomwe amadya tsiku lililonse. Poyang'ana ma CDI ndikuyang'ana kufunika kwa zakudya zomwe mumadya, mudzadziwa ngati mukupeza zakudya zonse zofunika.
Tsopano, ndikudziwa kuti izo zikuwoneka ngati tani ya ntchito, ndipo tisanayambe kugwiritsa ntchito intaneti gawo lathu la tsiku ndi tsiku, zinali zovuta. Koma lero ndi malo monga calorie counters ndi SelectMyPlate, zonse zomwe mukuyenera kuchita ndi kukhazikitsa mbiri, yesani mu zakudya zomwe mumadya (kapena muzikonzekera kudya) tsiku ndi tsiku ndipo webusaitiyi idzachita ntchito yanu.
Kodi maselo a DRIs amayerekeza bwanji ndi ma DV?
Daily Value (DV) inakonzedwa ndi United States Chakudya ndi Drug Administration kuthandiza othandizira kudziwa zambiri za zakudya zomwe zimapezeka mu zakudya zomwe ali nazo zomwe akugula. DV ndi yofanana ndi RDA kapena AI, koma nthawi zonse siyimodzi chifukwa sichitenga zaka kapena kugonana. M'malo mwake, ma DV amachokera ku zochitika za caloric tsiku ndi tsiku, ndipo pamene muyang'ana malemba Achilengedwe, mudzawona DV ngati "% DV" ndipo mudzawona kuti chiwerengero cha zosowa zanu za tsiku ndi tsiku zokhudzana ndi zakudya zamtunduwu ndi imodzi yogwiritsira ntchito mankhwala.
Malemba a Zinthu Zosakaniza ndizofunikira pa zakudya zonse zong'onongeka, koma osati zakudya zonse zowonjezera. Mudzawona zinthu monga calories, mafuta, mafuta a mafuta m'thupi, mafuta otsekemera, shuga, mapuloteni, mavitamini, mapiritsi, calcium, chitsulo, sodium, vitamini A, ndi vitamini C. Nthawi zina mudzawona mavitamini kapena minerals ambiri, koma wopanga chakudya.
Zotsatira:
National Institutes of Health, Office of Food Supplements. "Makhalidwe Tsiku ndi Tsiku." Idapezeka pa June 29, 2016. https://ods.od.nih.gov/HealthInformation/dailyvalues.aspx.
Institute of Medicine (US) Bokosi la Chakudya ndi Chakudya. Zowonjezera Zowonjezera Zakudya: Njira Yowunikira Mowopsa Poyambitsa Mipangidwe Yowonjezera Yamtundu wa Zakudya. Washington (DC): National Academy Press (US); 1998. "Kodi Dietary Reference Intakes ndi chiyani?" Idapezeka pa June 29, 2016. http://www.ncbi.nlm.nih.gov/books/NBK45182/.
Komiti Yachigawo ya Medicine (US) ya Kutanthauzira ndi Kugwiritsa Ntchito Zowonjezera Zowonjezera Zakudya; Komiti Yoyimilira ya Medicine (US) Yoyima pa Sayansi Yowunika Zakudya Zowonjezera Zakudya. Zowonjezera Zowonjezera Zakudya: Mapulogalamu mu Kukonzekera Zakudya. Washington (DC): National Academy Press (US); 2003. "Kugwiritsa ntchito Zakudya Zowonjezera Zakudya kwa Anthu Onse." Inapezeka pa June 29, 2016. http://www.ncbi.nlm.nih.gov/books/NBK221374/.
National Academy of Sciences, Engineering, ndi Medicine, Health and Medicine Division. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe." Idafika pa June 29, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.