I-DRI inqunyelwe izakhi kanye nokudla kwamanzi
Izindleko zokubhekwa kwezidakamizwa, noma i-DRIs ngamafishane, ziyizintambo ezilinganiselwe ezichaza izidingo zansuku zonke ezinconywayo, izidingo ezincane zansukuzonke, kanye nezindleko zansuku zonke ezibekezelelekayo ezithinta izakhi zomzimba ngamunye. Zakhiwe yi-Institute of Medicine ye-National Academies phakathi nawo-1990. (Namuhla, yaziwa ngokuthi i-Health and Medicine Division ye-National Academy of Sciences, Engineering, kanye neMithi.) I-Canada ne-UK banamanani afanayo okubhekisela kokudla.
Kukhona ama-DRIs amavithamini, amaminerali, amafutha, amaprotheni, ama-fibre, ama-carbohydrate ngisho nokudla kwamanzi. (Zitholakala lapha kwi-website ye-Health and Medicine website). I-DRIs iyasiza kakhulu kulabo abadla ukudla abahlela ukudla ngoba lezi zindinganiso zibasiza ukuba bakhe imiklomelo yokudla okulinganiselayo ukuze abathengi namakhasimende bakwazi ukuthola zonke izakhi badinga nsuku zonke.
Ama-DRIs asekelwe eminyakeni yobudala nobulili. Akuzona zonke izakhi ezifanayo, noma kunjalo. Isibonelo, i-DRI yensimbi yensimbi ihlukahluka kakhulu ngobudala nobulili kanti i-DRI ye-selenium ifana nayo yonke intsha kanye nabantu abadala. Futhi, i-DRIs ibalwa ngabesifazane abakhulelwe noma abancancisayo ngoba ngokuvamile badinga izakhi eziningi kakhulu.
Yiziphi izimiso ezakha ama-DRIs?
Ngokuyinhloko kunezilinganiso ezine zokubhekisela ezakha ama-DRIs. Baziwa njenge-EAR, i-RDA, i-AI ne-UL.
Isidingo Esilinganisiwe Esilinganiso (EAR) yisilinganiso sokudla okungenani nsuku zonke esilinganiselwe ukuhlangabezana nesidingo sesigamu sabantu abanobuhle obufana nobulili obufanayo kanye nobudala obufanayo.
Ngokuyinhloko isetshenziselwa abahlengikazi lapho kudingeka ukuba bahlele ukudla okuyiqembu elikhulu kanye nabacwaningi bokudla. Akuyona into okumele umthengi ejwayelekile akhathazeke ngayo.
I-Recommended Dietary Allowance (i-RDA) yizinga elivamile lokudla lokudla kwansuku zonke elanele ukuhlangabezana nezidingo zokudla okunomsoco ezingamaphesenti angama-98 abantu abanobulili obufanayo kanye nobudala obufanayo.
Lokhu kungukuthi ukwazi i-EAR kuyenzeka ngoba i-RDA ibalwa kusukela e-EAR nganoma iyiphi enye izakhi.
Into ebalulekile nge-RDA ukwazi ukuthi uma nje uhlangana ne-RDA yakho nganoma yisiphi isisindo esinikeziwe nsuku zonke, cishe akunakwenzeka kakhulu ukuthi uzobe unamandla kulowo mzimba.
Ngakho-ke, abesifazane, i-RDA yevithamini C ingama-milligram angu-75 ngosuku. Ngakho-ke uma nje udla okwanele ukudla okunevithamini-C ukuze uhlangabezane nalolophawu, kufanele ube nevithamini C. eningi Ukwenza lokho uzodinga ukudla ezinye izithelo nemigodi nsuku zonke.
I-Intake Efanele (AI) ifana ne-RDA kodwa hhayi ngokuqondile ngoba ososayensi abanomsoco abakwazi ukusekela i-EAR ne-RDA. Kodwa, nakuba kungenjalo, i-AI isesekelwe kwisayensi enhle ngakho-ke kuyilinganiselwa enkulu engasetshenziswa ekuhleleni izinhlelo zokudla.
Isibonelo, awekho i-RDA yokudla i-potassium, kodwa ngokuqinisekile kuyimaminerali ebalulekile. I-AI isethwe kuma 4.7 amagremu ngosuku, okuyinto uphawu olukhulu ukudubula lapho uhlela ukudla kwakho. Futhi njenge-vitamin C, uma udla izithelo nemifino eningi, kufanele ukwazi ukuhlangabezana nale AI ngaphandle kwenkinga kakhulu.
Izinga Lokungenakulinganiswa Lokuphezulu Eliphakeme (UL ) lizinga eliphakeme lokudla kwansuku zonke komsoco onikeziwe ongayibeka engozini empilweni yakho kunoma ubani oneminyaka efanayo nobulili obufanayo.
I-UL ibaluleke kakhulu ekungezeni ukusetshenziswa. Akuvamile ukudlula izakhi zomzimba nje ngokudla ukudla. Kodwa izakhi eziningana zingase zibe yingozi uma ziphuzwa ngokulingana okukhulu ngokwedlulele. Ngakho uma uthatha izithako zokudla nganoma yisiphi isizathu, landela umthamo njengoba uqondiswe kule ilebuli, ngaphandle uma umhlinzeki wakho wezempilo ekhulume ngenye indlela futhi uqapha noma yiziphi izimo zezempilo ongase ube nazo.
Isibonelo se-UL esibalulekile singukuthi i-vitamin A. Ukusetshenziswa kwansuku zonke kwama-micrograms angaphezu kuka-3 000 ngosuku kungabangela izinkinga zesifo se-vitamin A nesibindi. Futhi abesifazane abakhulelwe futhi bathatha i-vitamin A kakhulu nsuku zonke banengozi enkulu yezifo ezithile zokuzalwa.
Ngakho Ngisebenzisa Kanjani Lolwazi?
Udokotela wakho wezifo uyazi kahle ukuthi kufanele akwenze kanjani nge-DRIs, Yebo, kodwa futhi iyasiza kumthengi ojwayelekile ozama nje ukuthola ukuthi yikuphi ukudla okudliwayo nsuku zonke. Ngokubukeza i-DRIs nokugcina ithrekhi yokudla okunomsoco wokudla okudlayo, uzokwazi ukuthi uthola okwanele kuzo zonke izakhi ezibalulekile.
Manje, ngiyazi ukuthi kuzwakale njengetani lomsebenzi, futhi ngaphambi kokuba i-intanethi ibe yingxenye yansuku zonke yempilo yethu, kwaba yingozi. Kodwa namuhla ngezindawo ezifana nezibalo zekhalori kanye ne-ChooseMyPlate, konke okudingeka ukwenze ukusetha iphrofayli, thayipha ekudleni okudlayo (noma uhlele ukudla) nsuku zonke futhi isayithi lizokukwenza lo msebenzi.
I-DRIs iqhathanisa kanjani nama-DV?
I-Daily Value (DV) yakhelwe yi-United States Food and Drug Administration ukusiza abathengi bafunde kabanzi mayelana nezondlo ezitholakala ekudleni okuhlanganisiwe abakuthengayo. I-DV ifana ne-RDA noma i-AI, kodwa ayifani ngaso sonke isikhathi ngoba ayicatshangi iminyaka noma ubulili. Esikhundleni salokho, i-DVs isekelwe ekufakweni kwe-caloric yansuku zonke, futhi uma ubheka amalebuli we-Nutrient Facts, uzobona i-DV njengo- "% DV" futhi uzokwazi ukuthi yiyiphi iphesenti yesidingo sakho sansuku zonke salowo mzimba ohlangene ngokukhonza omunye komkhiqizo wokudla.
Amalebula amaqiniso e-Nutrient ayadingeka kuwo wonke ukudla okufakiwe, kodwa akuzona zonke izakhi ezizofakwa ohlwini. Uzobona izinto ezinjengama-calories, amafutha, i-cholesterol, amafutha ashukela, ushukela, amaprotheni, ama-carbohydrates, i-fiber, i-calcium, insimbi, i-sodium, i-vitamin A, ne-vitamin C. Ngezinye izikhathi uzobona amavithamini amaningi noma amaminerali abhalwe ohlwini, kodwa umkhiqizi wokudla.
Imithombo:
Izikhungo Zempilo Zesizwe, iHhovisi Lokudla Kwezondlo. "Izimiso Zansuku zonke." Ifinyelele ngo-Juni 29, 2016. https://ods.od.nih.gov/HealthInformation/dailyvalues.aspx.
I-Institute of Medicine (US) Ibhodi Yokudla Nezokudla. I-Dietary Reference Impakes: Isibonelo Sokuhlola Izingozi Ukusetha Izinga Lokungena Emphakathini Amanothi. Washington (DC): National Academy Press (US); 1998. "Yimaphi ama-Dietary Reference Intakes?" Ifinyelele ngoJuni 29, 2016. http://www.ncbi.nlm.nih.gov/books/NBK45182/.
Ikomidi elincane le-Institute of Medicine (US) lokuchazwa kanye nokusetshenziswa kwezidakamizwa zokubhekwa kwezidakamizwa; Ikomidi elimiyo le-Institute of Medicine (US) eliPhezulu lokuCwaninga ngeSayensi yeDetary Reference Intakes. Izindleko zokudluliswa kwezidakamizwa: Izicelo kuHlelo Lokudla. Washington (DC): National Academy Press (US); 2003. "Ukusebenzisa Ukudla Kwezintambo Zezidalwa Ezidlweni Zokuhlela Abantu." Ifinyelele ngoJuni 29, 2016. http://www.ncbi.nlm.nih.gov/books/NBK221374/.
I-National Academy of Sciences, Engineering, kanye neMithi, i-Health and Medicine Division. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App." Kufinyelelwe ngoJuni 29, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.