Njira 5 Mazira Amathandizira Dziko Labwino komanso Lathanzi
Tsiku la Umoyo Padziko Lonse limakondwerera pa 7 April chaka chilichonse pofuna kudziwitsa anthu za nkhani zofunika kwambiri zaumoyo padziko lonse. Mu 2021, makampani opanga mazira padziko lonse lapansi adakondwera kuthandiza bungwe la World Health Organisation (WHO) podziwitsa anthu zakufunika komanga dziko labwino komanso lathanzi.
Mazira amakhala ndi mavitamini ndi michere yokwanira 13, zomwe zimapangitsa kukhala chakudya chopatsa thanzi kwambiri chomwe chimapezeka kwa anthu. Kukondwerera Tsiku la Zaumoyo Padziko Lonse, tikugawana njira zisanu zomwe timasangalalira mazira monga gawo la chakudya choyenera chingathandizire dziko labwino komanso labwino.
1. Mazira amapereka mapuloteni apamwamba kwambiri pazakudya zonse
Mazira amapereka mapuloteni apamwamba kwambiri pachakudya chilichonse, chofanana kwambiri ndi zomwe anthu amafunikira amino acid[1]. Kuyambitsa tsikulo ndi kuchuluka kwa mapuloteni apamwamba, monga mazira pachakudya cham'mawa, kungathandize kupereka mphamvu tsiku lonse.
2. Mazira ndi gwero lalikulu la choline, chomwe ndichofunikira paumoyo waubongo
Choline ndi chopatsa thanzi chomwe chimafunikira thanzi laubongo magawo onse amoyo wamunthu, makamaka pakukula kwa ubongo wa mwana[2]. Ngakhale izi, choline nthawi zambiri amadya. Mazira amakhala ndi choline wokwanira kwambiri pachakudya chilichonse, kuwapangitsa kukhala owonjezera pazakudya zonse, koma makamaka zothandiza pazakudya za amayi apakati ndi omwe akuyamwitsa[3].
3. Mazira ndi amodzi mwamagawo ochepa achilengedwe a vitamini D
Vitamini D ndi michere yofunikira yomwe imathandizira kuti mafupa ndi mano azisamalidwa[4], komanso kuthandizira magwiridwe antchito amthupi[5]. Komabe, m'modzi mwa anthu asanu ndi atatu padziko lonse lapansi akuti ali ndi vuto la vitamini D kapena kusakwanira[6]. Mazira ndi amodzi mwa zakudya zochepa zomwe mwachilengedwe zimakhala ndi vitamini D, chifukwa chake kusangalala nawo ngati gawo la chakudya choyenera kumatha kukuthandizani kukwaniritsa zosowa zanu za tsiku ndi tsiku[7].
4. Mazira amapezanso vitamini B12 mwachilengedwe
Vitamini B12 kumathandiza kuti mapangidwe maselo ofiira ndi kagayidwe wabwinobwino mphamvu, komabe ana ndi achikulire ambiri samadya mokwanira[8]. Vitamini B12 amapezeka mwachilengedwe mu zakudya zopangidwa ndi nyama kapena zomwe zalimbikitsidwa. Izi zimapangitsa kuti mazira akhale ophatikizika makamaka pazakudya zamasamba pomwe amapereka vitamini B12, yomwe nthawi zambiri imakhala yopanda zakudya[9].
5. Mazira ndi gwero labwino kwambiri la micronutrients pamtengo wotsika mtengo
Kafukufuku wochitidwa ndi Gain Alliance ndi Unicef ​​adasanthula mipata ya michere komanso kuthekera kwa zakudya zowonjezera za ana aang'ono Kum'mawa ndi Kumwera kwa Africa ndi South Asia. Kafukufukuyu adapeza kuti mazira ndi amodzi mwazinthu zotsika mtengo kwambiri zoperewera zakudya monga vitamini A, iron ndi folate, zomwe ndizofunikira pakukula kwa mwana ndikukula[10].
Zothandizira
[1] Zolemba za Sports Science ndi Medicine
[2] Malingaliro Othandiza
[3] Chakudya Masiku Ano
[4] New England Journal of Medicine
[5] Mavitamini
[6] Zaka ndi Ukalamba
[7] Mazira aku Australia
[8] British Medical Journal (BMJ)
[9] Kuwunikanso pachaka kwa zakudya
[10] Malingaliro Othandiza