Tikasintha zakudya zathu, timadabwa ngati tikupeza chakudya chokwanira. Inde, tiyenera kudabwa ndi izi zilizonse - zimakhalapo kuti anthu ambiri samakhala okhutira tsiku ndi tsiku kuti azidya zakudya zofunika tsiku ndi tsiku. Tikamaletsa zakudya zathu m'njira zosiyanasiyana, zimakhala zomveka kuti tikhoza kusowa zakudya zina ngati sitisamala. Makamaka, zakudya zomwe zimayambitsa kulemera zimakhala zosakwanira m'thupi limodzi kapena zambiri.
Nazi zakudya zisanu zomwe zimatha kuchepetsa pamene anthu amachepetsa chakudya m'zakudya zawo, ndi ena ena atatu omwe samapeza zokwanira.
1 - Thiamin
Amatchedwanso vitamini B1 (komanso amatchedwa thiamine), thiamin ndi yofunikira mu kupanga mphamvu za thupi ndi ubongo ndi ntchito zamanjenje. Zimagwirizana ndi mavitamini ena B kotero kuti kutaya kwa wina kungachititse ena kuti azigwira bwino. Zimakhalanso zowononga kuwononga chakudya, kusungirako, ndi kuphika. Ichi ndi chimodzi mwa zifukwa zomwe ufa ndi tirigu zimapindula ndi thiamin. Akuluakulu ayenera kukonza pafupifupi 1.1 mg (akazi) kapena 1.2 mg (amuna) a thiamin tsiku ndi tsiku.
Zotsatira za Carb Zochepa za Thiamin
Nkhumba - 4 oz. (musanaphike) - pafupifupi 1 mg thiamin
Mavitamini a Macadamia - 1 oz. - .34 mg thiamin, 1.5 magalamu a carbu
Nkhuku Zambiri - 3.5 oz. - .31 mg thiamin, 1 gram carb
Pecans - 1 oz. - .19 mg thiamin - 1 gm ya carb net
Nkhumba - 1 oz. - .18 mg thiamin - 2 magalamu a carbu
Msuzi - 1 supuni - 17 mg thiamin, pafupifupi zero ya carb
Katsitsumzukwa - 6 nthungo zofiira - 14 mg thiamin, 2 magalamu a carbu
Chakudya Chamtundu kapena Chakudya cha Brewer ndizozikulu zonse, koma werengani malemba ndikuyang'ana shuga. Komanso, ena ali ndi mavitamini a B - omwe supuni ya tiyi ya yisiti nthawi zambiri imakupatsani zomwe mukusowa. Popanda kuthiridwa, supuni 2 ya yisiti yathanzi ili ndi pafupifupi 6 mg ya yisiti ya brewer ya yisiti.
Komanso: nyemba zina ndi mtedza, nyemba, ndi tuna. Masamba ambiri omwe sali wowuma amakhala ndi .06 - .09 mg wamphindi pa chikho.
2 - Foni
Folate, yomwe imatchedwanso vitamini B9, ndiyo mtundu wa zakudya zomwe zimapezeka mu zakudya zonse. Folic acid ndi mtundu womwe umapezeka mu zakudya zowonjezera ndi zowonjezera. Folic acid kwenikweni imakhala yogwiritsidwa ntchito kuti igwiritsidwe ntchito ndi thupi, kotero ndalama zomwe analimbikitsa ndizovuta kwambiri, koma kwenikweni, malipiro a tsiku ndi tsiku ndi 400 mcg. (wotchedwanso DFE) kwa akuluakulu.
Fungoli likhoza kudziwika bwino chifukwa choletsa mtundu wa chilema chotengera kubadwa wotchedwa neural tube. Amagwiritsidwa ntchito mmaganizo ambiri m'thupi, ndipo ntchito zake zimaphatikizapo maselo opanga (makamaka maselo ofiira a magazi).
Mapu a Carb Low of Folate
Kwenikweni chiwindi ndi chirichonse chobiriwira chidzakupatsani inu zambiri zambiri.
Nkhuku Zambiri - 3.5 oz. - 578 mcg folate - 1 gramu zamagazi
Katsitsumzu - mikondo 6 - 134 mcg folate
Sipinachi - 1/2 chikho chophika - 131 mcg folate
Zipatso za Brussels , 1/2 chikho zophikidwa - 78 mcg folate
Kuchotsa - 1/2 chikho chochepetsedwa - 59 mcg folate
Letesi ya Romae - chikho chimodzi - 64 mcg - theka la gramu ya nthanda
Broccoli - 1/2 chikho chodulidwa - 52 mcg folate
Komanso: salimoni , nkhanu, mwanawankhosa, ndi masamba ambiri
3 - vitamini C
Mwina vitamini C yodziwika kwambiri, imakhala ndi ntchito zambiri mthupi mwathu, pothandiza kuthandizira mitsempha mu ubongo wathu kuteteza maselo athu kuwonongeka, kumanga minofu yogwirizana. Vitamini C imasokonezeka mosavuta nthawi yosungirako ndikuphika. Sungani zokolola zanu bwino, ndipo musazigonjetse. Cholinga cha 90 mg tsiku lililonse kwa amuna akuluakulu, 75 mg kwa akazi.
Carb Low Zamagetsi a Vitamini C
Red Bell Pepper, 1/2 chikho chofiira - 95 mg vitamini C, 3 magalamu a carbu wofiira
Green Bell Pepper, 1/2 chikho yaiwisi - 60 mg vitamini C,
Zipatso za Brussels, 1/2 chikho zophikidwa - 48 mg vitamini C, 3 magalamu a carbu
Broccoli, 1/2 chikho chophika - 51 mg vitamini C, 3 magalamu a carbu wofiira
Strawberries, 1/2 chikho chochepetsedwa - 49 mg vitamini C, 4 magalamu a carbu wofiira
Kolifulawa, 1/2 chikho chophika - 44 mg vitamini C, 2 magalamu a carbu
Zipatso zam'mimba, 1/2 sing'anga - 44 mg vitamini C, 9 magalamu a mtedza wa galoni
Kabichi, 1 chikho, chofiira, chodulidwa - 33 mg vitamini C, 3 magalamu a carbu wofiira
Komanso: kale ndi masamba ena, zamasamba, nyemba zobiriwira, cantaloupe. Pafupifupi zipatso zonse ndi ndiwo zamasamba zili ndi vitamini C.
4 - Magesizimu
Magnesium ndi mchere umene anthu ambiri samadya mokwanira-ena akuti 30-50% a ku America sagwira 400 mg oyitanidwa ndi FDA. Mwamwayi, anthu omwe amadya zakudya zowopsa kwambiri akhoza kuipa kwambiri-mu phunziro limodzi, 70% mwa masabata asanu ndi atatuwo mu zakudya za Atkins sanali kudya magnesium yokwanira. Choipa kwambiri, anthu amene amamvera chakudya chochepa cha carb angafunike magnesium kuposa ena, popeza ndi ofunikira m'magazi ndi shuga. Ntchito zina za magnesiamu zimaphatikizapo kutenga nawo mapuloteni, kupititsa mafupa ndi kukonza, DNA kaphatikizidwe, ndi maselo ogwira ntchito.
Magetsi a Carb Low-Magnesium
Mbewu za Dzungu - 1 oz mazira, wokazinga - 156 mg magnesiamu, 2 gm net carb
Sipinachi (komanso chard), 1/2 chikho chophika - 78 mg magnesiamu, 2 gm net carb
Mazira a nyemba (yesani soya wakuda), 1/2 chikho chophika - 74 mg magnesiamu, 3 gm
Maamondi, 1 oz - 77 mg magnesiamu, 3m ya carb net
Manyowa, 1 oz - 52 mg magnesiamu, 4m ya carb net
Mbewu ya thonje, supuni 1 - 40 mg magnesiamu, carb wambiri
Komanso: nyemba, nsomba, ndiwo zamasamba, yogurt
5 - Iron
Iron ndi ofunika kwambiri ku thanzi lathu, chifukwa, popanda, maselo athu sangathe kupeza mpweya. Komabe, makamaka kwa amayi omwe ali ndi zaka zobala, ndizosowa zakudya zamadzimadzi, ndipo anthu omwe amadya zakudya zochepa kwambiri amadya kudya pang'ono. Akazi a msinkhu wobereka amafunika kupeza 18 mg pa tsiku pa zakudya zawo, pamene ena amafunikira 8 mg okha.
Mafuta a Carb Low a Iron
Chicken Chiwindi, 3 oz - 11 mg chitsulo
Nkhumba ya ng'ombe, 3 oz - 5.2 mg chitsulo
Mafuta, yophika, 1/2 chikho 4.4 mg chitsulo, 3m g carb net
Sipinachi, yophika, 1/2 chikho - 3.2 mg chitsulo, 2 gm net carb
Ng'ombe Yophika, 3 oz 3.1 mg chitsulo
Katsitsumzukwa, nthungo 6 - 2 mg chitsulo, 2mm carb net
6 - Zakudya Zina Zofunikira
Zakudya zimenezi sizodziwika bwino kwa zakudya zochepa, komabe anthu ambiri samapeza chakudya chokwanira.
Vitamini D
Mavitamini D ochepa kwambiri kuposa magazi amayamba kukhala ochuluka kwambiri. Zimalingalira kuti izi zikhoza kukhala chifukwa chakuti anthu amathera nthawi yochepa (makamaka m'nyengo yozizira komanso kumadera akutali ndi equator) komanso kuvala zowonjezera. N'zovuta kupeza chakudya chokwanira. Chofunika kwambiri kwa mafupa athu, koma akutembenuka ngati chinthu muzinthu zambiri za thanzi. Mafakitale otsika-carb akuphatikizapo nsomba, tuna, mazira, yogurt, ndi chiwindi.
Vitamini E
Anthu oposa 80 peresenti sangakhale kudya kudya kwa vitamini E. Pali mitundu isanu ndi itatu yosiyana, yomwe ndi imodzi mwa zifukwa zabwino zopezera vitamini E kuchokera ku zakudya, monga zowonjezeramo nthawi zambiri zimakhala ndi imodzi kapena ziwiri. Mafakitale otsika kwambiri amakhala ndi mtedza ndi mbeu zambiri (mbewu za mpendadzuwa zimakhala ndi vitamini E), masamba, avokosi, tsabola, ndi shrimp.
Calcium
Matupi athu amagwiritsa ntchito calcium m'njira zambiri, ndi zovuta kuzilemba zonsezi. Inde, timadziwa za thanzi la mafupa. Ndizofunikira kwambiri kuntchito kwa minofu ndi mitsempha yathu ndikukhala ndi malire oyenera. Mafakitale otsika kwambiri amaphatikizapo mkaka, sardines, nsomba zamzitini, tofu, ndi (monga pafupifupi chirichonse) masamba.
7 - Mfundo, Zipangizo Zamakono, ndi Mipango
Mavitamini a Vitamini Vs Chakudya
Zimayesetsabe kwambiri powerenga mndandanda ngati uwu, ndikuganiza kuti, "Ndingotenga mapiritsi a vitamini." Ichi si chitsimikizo chabwino choti muthamangire. Chifukwa chiyani? Chifukwa tikupeza kuti pali zakudya zambiri zambiri zomwe sitinazidziwe kale kapena zomwe zimagwiritsidwa ntchito limodzi ndi mavitamini omwe timawadziwa. Mwachitsanzo, asayansi tsopano atulukira zowonjezera makumi asanu za zomera zomwe timadya, ndipo sitimayamba kumvetsa zovuta za momwe onse amagwirira ntchito ndikugwirira ntchito pamodzi. Pali umboni woti pangakhale zofanana ndi zakudya za nyama, ngakhale kuti palibe sayansi yochuluka m'dera limenelo.
Zofooka vs Vuto la Zakudya
Pali kusiyana pakati pa kukhala ndi chizoloŵezi chopezeka ndi matenda osowa zakudya (mwachitsanzo, ziphuphu) ngati muli ndi nthenda yamagazi yachangu yomwe simukupeza ndalama zomwe mumadya. Nkhaniyi ikukamba zazomwezo.
Dongosolo "lachidziwitso chodziwika bwino" limachokera kuzinthu zosiyanasiyana za sayansi, kuphatikizapo kafukufuku omwe amawonetsa kudya kwa zakudya zina zomwe anthu amadya musanayambe kudya ndi kuperewera kwa chakudya (AZ Diet Study). Dongosolo lawo loyambirira (asanayambe kudya) likuunikira, monga, mwachitsanzo, anthu ambiri sanali kudya vitamini E ngakhale asanayambe kudya zakudya zolemera.
Zakudya Zochepa Zochepa
Pali micronutrients omwe akhala akuphunzira ndikusamala kwambiri posachedwapa kuti palibe deta yambiri, ponena za momwe kudya kosavomerezeka kwakukulu kuliri. Izi zikuphatikizapo vitamini K2 ndi choline. Izi sizikutanthauza kuti iwo si ofunikira, kuti sindikudziwa kuti ali ndi vuto liti. (Kuphunzitsidwa bwino ndikuti chakudya chochepa cha carb sichingakhudzire kwambiri zakudya ziwirizi mwa anthu ambiri, monga zina mwazofunikira ndi zakudya za nyama, mwachitsanzo, mazira a cholin.) Komanso, tili ndi zochepa zochepa zokhudzana ndi tizilombo toyambitsa matenda.
Mwachibadwa, chithunzithunzi chonsecho chimasintha chifukwa cha zamasamba ndi zophimba zotsika, zomwe zimachepetsa zakudya zawo mochuluka. Kuwonjezera pa pamwambapa, penyani mavitamini B12, choline, niacin, vitamini A, ndi zinc.
Zotsatira:
Gardner, CD, ndi. al. "Micronutrient quality ya kulemera-kutaya zakudya zomwe amagwiritsa ntchito macronutrients: zotsatira kuchokera A TO Z kuphunzira". American Journal of Clinical Nutriion 2010 Aug, 92 (2): 304-12.
> Ma Institutes National >> Health, Office of Dietary Supplements, Zolemba Zenizeni (Calcium, Folate, Thiamin, Omega-3 Mafuta, Magnesium, Vitamini E, Vitamini C, ndi Vitamini D)
USDA National Nutrient Database ya Standard Reference, Release 2 6.