Akuyona imfihlakalo yokuthi ukudla okuvamile kweMelika kungaphansi kokuphelela. Ngisho nabantu abanezinhloso ezinhle kanye nokudla okunempilo okungapheli bangakwazi ukuhlangabezana nezidingo zabo zokudla okunomsoco. Ngenxa yalokho, abaningi baye bafinyelela ezincelweni ze-multivitamin / amaminerali (MVM) yokudla ukuze basize ukugcwalisa izikhala zokudla.
Ingabe kufanele? Kuqinisekile ukuthi kungasiza (kodwa kune-caveat kulokho).
I-American Diet Shortfall
I-National Health and Nutrition Examination Survey (i-NHANES) ibonisa ukuthi amaMelika awela ngaphansi kwemfuneko ejwayelekile yevithamini A (amaphesenti angu-45 okuntuleka), i-vitamin C (amaphesenti angu-37), i-vitamin D (amaphesenti angu-93), i-calcium (amaphesenti angu-49), ne-magnesium ( Amaphesenti angu-55).
Izinkombandlela Zokudla Kwababantu baseMelika (DGA) ukuthi amaphesenti angama-40 aseMelika ahluleka ukuhlangabezana nesilinganiso Esilinganisiwe Esilinganiso (EAR) -izinga lokudla elilinganiselwe elilinganiselwa ukuhlangabezana nezidingo zesigamu sabantu abaphilile-ngamakhamronutrients amaningi.
I-calcium, i-vitamin D, ne-potassium ibonakala njengezondlo zokukhathazeka kwempilo yomphakathi ngoba iningi lamaMelika, kuhlanganise nezingane, azihlangabezi nezincomo zalezi zakhi. I-Vitamin B12 ingumsoco wokukhathazeka okukhethekile kubantu abangaphezu kweminyaka engu-50, njengensimbi yezingane ezincane, abesifazane abathwele abantwana, nabomama abalindele.
Ngamafuphi, siphutha . Futhi abanye abantu basengozini enkulu yokuthola amaphutha okudla, okufaka:
- Abantu abagwema noma abavimbela ukudla kunoma yikuphi iqembu lokudla
- Labo ezidlo ezincane zekhalori; abantu abaye banciphisa ukumuncwa kwamavithamini ama-soluble amafutha A, D, E, noma K
- Abantu onemithi ephazamisa ukumunca kanye / noma umzimba we-micronutrients ethile
- Abantu abagwema noma abavimbela ukudla kusuka kunoma yiliphi iqembu lokudla, njengemikhiqizo yokusanhlamvu enothile futhi eqinile
- Abesifazane abaneminyaka yokubeletha
- Abantu abadala
- Ababhemayo
- Labo abanomlando wokuhlinzwa kwesisindo
Ama-multivitamini: Umshuwalense Wokunciphisa Ukudla Okuphansi
Ukwamukela imikhuba yokudla okunempilo kuyinto enhle, kodwa kwabanye, ushintsho akuwona umsebenzi olula. Okuyiqiniso kokunciphisa kokudla kweNtshonalanga kwezokudla kanye nokunciphisa ngisho nokudla okunempilo kwenza ukwengezwa kube inketho ebalulekile empilweni yesikhathi eside.
Ukuntuleka kokudla okunomsoco akuvamile kakhulu kulabo abathatha ama-MVM, futhi abasebenzisi bavame ukuba abakhuthele kakhulu futhi bancane amathuba okubhema-izici ezihambisana nokudla okunomsoco okunempilo nokuphila okunempilo.
Ukuthatha isisetshenziswa se-MVM esisodwa nsuku zonke kuyithuluzi lokuphepha ukusiza ukugcwalisa izikhala zokudla okunempilo nokulwa nokuntuleka kokudla okunomsoco. Kulula ukukhumbula, akunakwenzeka ukuba kubangele noma yimuphi umonakalo, futhi indlela engabizi kakhulu yokuhlinzeka "umshuwalense wokudla okunomsoco." I-MVM ingase ibe usizo kakhulu kubantu asebekhulile abadinga ama-khalori kanye nokudla nokumuncwa.
Ukudla Okokuqala
Konke okwashiwo, kuyilapho i-MVM ingagcwalisa izikhala zokudla, ayithathi indawo yokudla okunomsoco. Babizwa ngokuthi 'izithako' ngezizathu ezinhle-indima yabo iwukuphela kokudla kokudla komuntu.
Ukudla bekulokhu kuyindlela enhle yokuthola izakhi zakho-futhi, yebo, bekuwukuphela kwendlela yokwenza kanjalo ngaphambi kokuba izithako zifike.
Ochwepheshe bokudla kanye ne-DGA yakamuva kakhulu bayaqhubeka batusa indlela yokudla kuqala. Ukudla akugcini nje ukunikeza izakhi ezibalulekile, kodwa futhi i-fibre kanye nezinye izinto eziningi ezinempilo, njengama-phytochemicals kanye nama-antioxidants, asebenzisana ngezindlela ezingeza izithako azikwazi.
Ukuthuthukisa ikhwalithi yokudla okunomsoco kungakhuthaza impilo, impilo kanye nokuphila isikhathi eside. I-DGA ilinganisa ukuthi ingxenye yabantu abadala (abantu abayizigidi ezingu-117) banesifo esisodwa noma ngaphezulu esingavinjelwe esingaphelele esihlobene namaphethini okudla okungalungile kanye nokungasebenzi.
Ngaphezu kwalokho, ucwaningo lwango-2017 lwalinganiselwa ukuthi imikhuba yokudla engafanele yokudla yabangela ukufa kwabantu abangu-300 000 ngesifo senhliziyo, isifo sohlangothi nesifo sikashukela e-United States ngo-2012.
Izinga elibi lokudla liye laboniswa ukwandisa konke okubangelwa ukufa, kanye nokwandisa ingozi yezifo ezingapheliyo.
Okubalulekile
Ukuqinisekisa ukudla okwanele kwamavithamini namaminerali-ngokudla ngokudla, kodwa mhlawumbe futhi ngokusizwa nge-multivitamin / mineral supplement-kubalulekile ekunakekelweni kwezempilo nokuvimbela izifo ezingapheli, ikakhulukazi ukukhuluphala, isifo sikashukela, nesifo senhliziyo.
Lezi zeluleko zengcweti zingakusiza wenze izinqumo ezihlakaniphile uma usendaweni yokufaka isicelo:
- Khetha i-multivitamin enhle kakhulu yobudala bakho nobulili (amalebuli angakusiza ukukuqondisa).
- Qhathanisa amalebula ukuze uthole i-multivitamin enezakhi eziningi kakhulu, kodwa ngaphandle kokweqile kwamanani awo wansuku zonke. Khumbula ukuthi ayikho imingcele ye-multivitamines, futhi abaningi banikela izakhi ezahlukene ngezindlela ezihlukahlukene.
- Ama-gummy supplements alulazayo awaphelele njengamafomu amaningi ephilisi ama-MVM. Ngokuvamile, ama-MVM awaqukethe amaphesenti angu-100 okubaluleka kwansuku zonke noma i-RDA ye-calcium, i-magnesium, noma i-potassium, ngakho-ke kungadingeka uthathe izithako ezingeziwe ezilezi zondlo, kuye ngokudla okudlayo.
Futhi khumbula: Ukuthatha i-MVM akuyona imilingo-usadinga ukukhathazeka ngokudla kanye nempilo. Ama-MVM ayingxenye encane yendlela yokuphila enempilo, hhayi esikhundleni senye.
> Imithombo:
> Ukudla Kwezinga Lokudla Nokubikezela Konke Okubangela, Ukushaywa Kwemisipha Yomzimba Ne-Cancer Esifundweni Seqembu LasePan-European. PlosOne. 2016; 11 (7): 1-18.
> Fulgoni VL 3, uKeast DR, Bailey RL, uDwyer J. Foods, ama-fortificants, nama-supplements: kuphi amaMelika athola izakhi zawo? J Nutriti. 2011; 141 (10): 1847-1854.
> Micha R, Peñalvo JL, Cudhea F, Imamura F, CD Rehm, Mozaffarian D. Inhlangano Phakathi Kwezinto Zokudla Nezifo Ezivela Ezifo Zenhliziyo, Stroke, nohlobo lwesibili sikashukela e-United States. I-JAMA. 2017; 317 (9): 912-924.
> UMnyango Wezolimo we-US, uMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu. Imihlahlandlela Yokudla YabamaMelika 2015-2020: I-Eighth Edition. http://health.gov/dietaryguidelines/2015/guidelines/. Ishicilelwe ngo-January 7, 2016
> Wallace TC, McBurney M, Fulgoni VL 3rd. I-Multivitamin / i-mineral supplement contribution ekufakweni kwamakhemikhali e-United States, 2007-2010. J Am Coll Nutriti. 2014; 33 (2): 94-102.