Uma sishintsha ukudla kwethu, singase sizibuze ukuthi sithola ukudla okunempilo okwanele. Ngempela, kufanele sizibuze ngalokhu kunoma yikuphi-kubonakala ukuthi abantu abaningi abahlali begcwele ukugcwala kokuncintisana kwansuku zonke okubalulekile kwezakhi zomzimba nsuku zonke. Uma sivimbela ukudla kwethu ngezindlela ezihlukahlukene, kuyacaca ukuthi singaphuthelwa kwenye yalezi zondlo uma singaqapheli. Ngokuyinhloko, ukudla okubangela ukulahlekelwa isisindo kungase kungabi nakwezinye izakhi zomzimba.
Nazi izakhi ezinhlanu ezikwazi ukuwa phansi lapho abantu benciphisa ama-carbohydrate ekudleni kwabo, kanti abanye abathathu bangatholi ngokwanele ngokujwayelekile.
1 - Thiamin
Futhi okuthiwa i-vitamin B1 (futhi iphinde i-spelled thiamine), i-thiamin ibalulekile ekukhiqizeni kwamandla emzimbeni nasekusebenzeni kobuchopho nomsebenzi wesistimu. Isebenza ngekhonsathi namanye amavithamini B ukuze ukuchithwa komuntu kungabangela abanye ukuthi basebenze kahle. Kubuye kwenzeke kakhulu ekubhujisweni kokudla, ukugcina nokupheka. okuyinto enye yezizathu zokuthi kungani ufulawa kanye nokudla okusanhlamvu kuvame ukuhanjiswa nge-thiamin. Abantu abadala kufanele bahlose cishe ngo-1.1 mg (abesifazane) noma 1.2 mg (amadoda) we-thiamin nsuku zonke.
Imithombo Ephansi Ye-Carb ye-Thiamin
Ingulube - 4 oz. (ngaphambi kokupheka) - cishe u-1 mg thiamin
Amantongomane aseMacadamia - 1 oz. - .34 mg thiamin, 1.5 amagremu wenetha
Inkukhu Liver - 3.5 oz. - .31 mg thiamin, i-1 gram carb
I-Pecans - 1 oz. - .19 mg thiamin - i-1 gram ye-carb net
Amantongomane - 1 oz. - .18 mg thiamin - 2 amagremu wenetha
I-flaxseed - 1 ithebhulethi - 17 mg thiamin, cishe i-carro net ye-net
I-Asparagus - 6 imikhonto ephakathi - 14 mg thiamini, 2 amagremu wenetha
Imvubelo Yezomsoco noma I-Brewer's Yeast kukhona kokubili imithombo emikhulu, kodwa funda amalebula futhi ubheke ushukela. Futhi, ezinye ziqiniswe ngamavithamini e-B-kulabo i-isipuni semvubelo yesondlo kuzokunikeza lokho okudingayo. Uma ungenakuqinisekiswa, izipuni ezimbili zemvubelo enomsoco cishe cishe ngu-6 mg wemvubelo ye-thiamin-brewer.
Futhi: amanye amantongomane ne nut nut, ama-legumes, ne-tuna. Imifino eminingi engekho isisindo ine-about00 - .09 mg isinamithi ngekomishi.
2 - Ifolda
I-Folate, eyaziwa nangokuthi i-vitamin B9, iyindlela yesakhi esitholakala ekudleni konke. I-folic acid yilona uhlobo olutholakala ezisekelweni nokudla okuqinile. I-folic acid empeleni iyatholakala kakhulu ukuze isetshenziswe ngumzimba, ngakho-ke imali enconywayo yinkimbinkimbi encane, kodwa ngokuyisisekelo, isabelo samanje nsuku zonke sinconywa ngu-400 mcg. (ebizwa nangokuthi i-DFE) kubantu abadala.
Kungenzeka ukuthi i-folate iyaziwa kakhulu ngokuvimbela uhlobo lokukhubazeka kokuzalwa okuthiwa i-neural tube defect. It isetshenziswa eziningi ukusabela kwamakhemikhali emzimbeni, futhi imisebenzi yayo zihlanganisa cell ukwakheka (ikakhulukazi amangqamuzana egazi obomvu).
Imithombo Ephansi Ye-Carb ye-Folate
Ngokuyinhloko isibindi nanoma yini eluhlaza izokunika u-folate okuningi.
Inkukhu Liver - 3.5 oz. - 578 mcg folate - 1 gramu yemhydrohydrate
I-Asparagus - imikhonto engu-6 - 134 mcg folate
Isipinashi - 1/2 indebe ephekwe - 131 mcg folate
Amahlumela aseBrussels , 1/2 indebe ephekwe - 78 mcg folate
I-avocado - indebe ye-1/2 enqanyuliwe - 59 mcg folate
I-Romaine Lettuce - 1 indebe - 64 mcg - isigamu segrab nethebhu
Broccoli - 1/2 indebe eqoshiwe - 52 mcg folate
Futhi: i- salmon , i-crab, i-lamb, nemifino eminingi eluhlaza
3 - Vitamin C
Mhlawumbe i-vithamini eyaziwa kakhulu kunazo zonke, i-vitamin C yenza imisebenzi eminingi emzimbeni wethu, ekusizeni ukwenza ama-neurotransmitters ebuchosheni bethu ukuvikela amangqamuzana ethu ekulimaleni, ukwakha izicubu ezihlangene. I-Vitamin C ilulazwa kalula ngesikhathi sokugcina nokupheka. Gcina imikhiqizo yakho ipholile, futhi ungayidluli. Hlela okungenani 90 mg nsuku zonke amadoda amadala, 75 mg abesifazane.
Imithombo Ephansi Ye-Carb ye-Vitamin C
Red Bell Pepper, 1/2 indebe eluhlaza - 95 mg i-vithamini C, i-3 grams ye-carb net
Green Bell Pepper, 1/2 indebe eluhlaza - 60 mg vithamini C,
Amahlumela aseBrussels, 1/2 indebe ephekwe - 48 mg i-vithamini C, i-3 grams i-carb net
I-Broccoli, 1/2 indebe ephekwe - 51 mg i-vithamini C, i-3 grams i-carb net
Strawberries, 1/2 indebe lisikiwe - 49 mg i-vithamini C, i-4 grams ye-carb net
Ukholifulawa, 1/2 indebe ephekwe - 44 mg i-vithamini C, i-2 grams i-carb net
I-grapefruit, 1/2 ephakathi - 44 mg i-vitamin C, i-9 grams ye-carb net
Iklabishi, 1 inkomishi, eluhlaza, eqoshiwe - 33 mg i-vithamini C, i-3 grams ye-carb net
Futhi: i-kale neminye imifino, ama-raspberries, ubhontshisi obuluhlaza, i-cantaloupe. Cishe zonke izithelo nemifino inevithamini C.
4 - Magnesesi
I-Magnesium iyi-mineral ukuthi iningi labantu alidli okwanele-okunye ukulinganisa ukuthi ama-30-50% aseMelika ayifinyelele ku-400 mg ephakanyiswe yi-FDA. Ngeshwa, abantu abadla kakhulu ekudleni okungcono kakhulu-ekutadisheni okulodwa, 70% kulawo maviki ayisishiyagalombili ekudleni kwe-Atkins babengadli i-magnesium eyanele. Okubi nakakhulu, abantu abamukela izidlo ezincane-carb bangadinga i-magnesium ngisho nakakhulu kunabanye, ngoba kubalulekile ekuguleni kwamaglucose nokulawulwa ushukela egazini. Eminye imisebenzi ye-magnesium ihlanganisa ukubamba iqhaza kumaprotheni synthesis, ukuthuthukiswa kwamathambo nokugcinwa, ukuhlanganiswa kwe-DNA, nokusebenza kwamaseli.
Imithombo Ephansi Ye-Carb ye-Magnesium
Imbewu Yamapumpu - izinhlamvu eziyi-1 oz, ezigutshiwe - i-magnesium engu-156 mg, i-carm net ye-2 gm
Isipinashi (futhi i-chard), 1/2 indebe ephekwe - i-magnesium engu-78 mg, i-carb ye-2m ye-net
Ama-soya (zama ama-soybe omnyama), 1/2 indebe ephekwe - i-magnesium engu-74 mg, i-carm net ye-3 gm
Ama-alimondi, i-oz-oz-77 mg magnesium, i-carm net ye-3 gm
Amanqamu, 1 oz - 52 mg magnesium, i-carm net ye-4 gm
Imfucumfucu, isipuni 1 - i-magnesium 40 mg, i-carb ekhululekile
Futhi: ama-legumes, inhlanzi, imifino eluhlaza, i-yogurt
5 - Iron
I-iron ibaluleke kakhulu empilweni yethu, ngoba, ngaphandle kwayo, amaseli ethu akakwazi ukuthola umoya-mpilo. Kodwa nokho, ikakhulukazi besifazane abaneminyaka yobudala yokubeletha, kungukuntula okwejwayelekile okwenziwe ngamaminerali, futhi abantu abadla ukudla okuncane kakhulu badla ukudla kancane. Abesifazane abaneminyaka yokubeletha kudingeka badle 18 mg ngosuku ngosuku lokudla kwabo, kanti abanye badinga kuphela u-8 mg.
Imithombo Ephansi Ye-Carb Ye-Iron
Inkukhu Inkukhu, 3 oz - 11 mg insimbi
I-Liver Liver, 3 oz - 5.2 mg iron
Ama-soya, aphekwe, 1/2 indebe 4.4 mg iron, i-carm net 3m
Isipinashi, kuphekwe, 1/2 indebe - 3.2 mg insimbi, i-2 gm net carb
I-Beast yosawoti, 3 oz 3.1 mg iron
I-Asparagusi, imicibisholo engu-6 - i-2 mg iron, i-2 gm i-carb net
6 - Amanye ama-nutrient abalulekile
Lezi zakhi azisho ngqo ezidlweni eziphansi, kodwa amaphesenti abalulekile abantu abatholi okwanele kulezi zidlo.
I-Vitamin D
Izinga legazi eliphansi kakhulu kunezinga eliphezulu levithamini D liba livame kakhulu. Kucatshangwa lokhu kungenzeka ngenxa yokuthi abantu basebenzisa isikhathi esincane ngaphandle (ikakhulukazi ebusika nasezindaweni ezikude ne-equator) futhi bagqoke isikrini selanga ngaphezulu. Kunzima kakhulu ukuthola ukudla okwanele. Kubaluleke kakhulu emathanjeni ethu, kodwa kuphakama njengesici ezinhlokweni eziningi zempilo. Imithombo ephansi-carb ihlanganisa i-salmon, i-tuna, amaqanda, i-yogurt, nesibindi.
I-Vitamin E
Abantu abangaba ngu-80% bangase bangadli ukudla okunconywe nge-vitamin E. Kukhona izinhlobo eziyisi-8 ezehlukene, okunye okungenxa yokuthi kungcono ukuthola u-vitamin E ekudleni, njengoba izithako ngokuvamile ziqukethe eyodwa noma ezimbili kuphela. Imithombo ephansi ye-carb ihlanganisa amantongomane amaningi kanye nembewu (imbewu ka-sunflower inothile kakhulu ku-vitamin E), imifino, i-avocado, i-pepper kanye ne-shrimp.
I-calcium
Imizimba yethu isebenzisa i-calcium ngezindlela eziningi, kunzima ukuyibala bonke. Yiqiniso, siyazi ngempilo yethambo. Kubalulekile futhi ekusebenzeni kwemisipha yethu nemisipha futhi silondoloze ibhalansi elifanele le-acid / isisekelo. Imithombo ephansi-carb ihlanganisa imikhiqizo yobisi, amasardini, i-saumon ekheniwe, i-tofu, futhi (njengokungathi cishe konke) imifino.
Amanothi angu-7, imininingwane yezobuchwepheshe, nama-Caveats
Ama-Vitamin Pills Vs Ukudla
Kuyalimaza kakhulu uma ufunda uhlu olunjengaleku ucabanga ukuthi, "Ngizothatha iphilisi yepilisi nje." Lesi akusona isiphetho esihle sokuqhaqha. Kungani? Ngoba sithola ukuthi kukhona izakhi eziningi ezokudla esingazi ngakho ngaphambili noma ezisebenza namavithamini esiwaziyo. Isibonelo, ososayensi manje bathole amashumi ezinkulungwane zama-phytonutrients ekudleni kokudla esikudlayo, futhi asiqali ukuqonda ubunzima bokuthi bahlangana kanjani futhi basebenze ndawonye. Kukhona ubufakazi bokuthi kungenzeka kube nesimo esifanayo nokudla kwezilwane, nakuba kungekho isayensi eningi kule ndawo.
Ukuntuleka kokungenwa kwe-Dietary Intake
Kukhona umehluko emkhatsini wokuba nesimo esitholakale esivela kokuntuleka komzimba (isib. Ukukhwabanisa) uma unesilinganiso esiphansi segazi se-nutrient vs ungatholi inani elinconywayo ekudleni kwakho. Lesi sihloko sisho ngokuqondile ngalokhu okulandelayo.
I-general "idatha yokungenani ngokwanele" ivela emithonjeni ehlukahlukene yesayensi, kufaka phakathi isifundo esibheka ekudleni kwezakhi ezithile zomzimba ezidliwayo ngaphambi nangesikhathi sokudla kwesisindo (i-AZ Diet Study). "Idatha yabo eyisisekelo" (ngaphambi kokuba ukudla kuqale) kukhanyisa, njengoba, isibonelo, abantu abaningi babengadli i-vitamin E ngokwanele ngisho nangaphambi kokuqala ukudla kokunciphisa umzimba.
Ama-nutrients afundiswe kancane
Kunezinkampani ezincane eziye zathola ukutadisha nokunakekelwa kakhudlwana ukuthi azikho idatha eminingi, ngokuqondene nokudla okunganele okwanele. Lokhu kufaka phakathi i-vitamin K2 ne-choline. Lokhu akusho ukuthi akubalulekile, nje ukuthi angazi ukuthi bangakanani inkinga. (Ukuqagela okufundiswayo ukuthi ukudla okunomsoco ophansi okungeke kuthinte umthelela kulawo mbili izakhi ezinomsoco kubantu abaningi, njengeminye yemithombo esemqoka yokudla kwezilwane, isib. Izikhupha zeqanda ze-choline.) Futhi, sinolwazi oluncane mayelana nama-phytonutrients.
Ngokwemvelo, yonke isithombe ishintshela izitshalo ezincane zemifino kanye ne-vegan, ezivimbela ukudla kwazo ngisho nangaphezulu. Ngaphezu kwalokhu okungenhla, u-vitamin B12, i-choline, i-niacin, i-vitamin A, ne-zinc.
Imithombo:
I-Gardner, i-CD, ne-. al. "Ikhwalithi ye-micronutrient yokudla kwesisindo-ukulahlekelwa okugxila kuma-macronutrients: imiphumela evela ku-A TO Z isifundo". I-American Journal of Nutriion Clinic 2010 Aug; 92 (2): 304-12.
> Ama-National Institutes > for > Ezempilo, iHhovisi Lokudla Kwezondlo, Amashidi Eqiniso (i-Calcium, i-Folate, i-Thiamin, i-Omega-3 Amafutha, i-Magnesium, i-Vitamin E, i-Vitamin C, ne-Vitamin D)
I-USDA Idatha Yomhlaba Wezakhi Zomhlaba we-Reference Standard, Release 2 6.