Tsiku Laumoyo Padziko Lonse la 2022 | Mazira a thanzi labwino, thupi ndi dziko lapansi!
pakuti Tsiku Laumoyo Padziko Lonse la 2022, Bungwe la World Health Organisation (WHO) likuyang'ana kwambiri pazachuma chiyambukiro chachindunji chaumoyo wapadziko lapansi paumoyo wamunthu, komanso kufunikira kozindikira vuto lanyengo ngati vuto laumoyo nawonso. Mazira amakhala ndi zinthu zambiri zothandiza, zodzaza ndi michere yofunika komanso zomanga thupi, zomwe zimatha kugwira ntchito yofunika kwambiri pakukula kwa matendawa. kudyetsa anthu omwe akuchulukirachulukira komanso kuthetsa kuperewera kwa zakudya m'thupi m'njira yosamalira chilengedwe.
Mphamvu yopatsa thanzi
Pakati pa zakudya zopatsa thanzi kwambiri padziko lapansi, dzira limodzi lalikulu limapereka 13 zofunika mavitamini ndi mchere ndi 6g apamwamba mapuloteni1.
Mazira ali ndi zonse zisanu ndi zinayi zofunika amino zidulo, kuwapanga iwo mapuloteni 'okwanira'. Kuphatikiza apo, chiŵerengero ndi chitsanzo chomwe ma amino acidwa amapezeka amawapangitsa kukhala ofunikira kugwirizana wangwiro zosowa za thupi.
Zakudya zambiri zomwe zimapezeka m'mazira ndi kawirikawiri osagwiritsidwa ntchito komabe ndizofunikira ngati gawo lazakudya zopatsa thanzi kuti zikuthandizeni kuchita bwino komanso kupewa zovuta zathanzi.
Kuthandizira ubongo wanu
Mazira ndi imodzi mwazakudya zabwino kwambiri choline, mchere wodziwika pang'ono wokhala ndi gawo lofunikira pothandizira kukula kwa ubongo ndi ntchito.
Makamaka, choline imathandizira kupanga mamolekyu owonetsa muubongo, omwe ndi ofunikira kukula kwachidziwitso ndi kukumbukira2,3.
Ngakhale choline ikufunika ndi aliyense pazigawo zonse za moyo, ndizofunika kwambiri kuthandizira kukula kwachidziwitso pa nthawi ya mimba ndi kuyamwitsa4. Zingathandizenso kuchepetsa kuzindikira kuchepa mu okalamba5.
Kumbukirani! Dzira limodzi lokha lalikulu limakwaniritsa 25% ya zosowa zanu za tsiku ndi tsiku za choline1, kukupatsirani maubwino odabwitsa muubongo umodzi chokoma, zosunthika phukusi.
Kudyetsa thupi lanu
Zabwino kwa thupi komanso ubongo! Mazira ndi a gwero lamphamvu lazakudya zofunika zomwe zimathandizira mbali zambiri za thanzi lathupi.
Mapuloteni ndi ofunikira kuti akhale ndi mphamvu komanso kukonza minofu ndi minofu, ndipo osati mazira odzaza ndi izo, koma mapuloteni omwe ali nawo mapangidwe apamwamba, kutanthauza kuti imasungunuka mosavuta ndi kupangidwa koyenera kwa ma amino acid onse asanu ndi anayi. Izi ndi zomwe kwenikweni amasiyanitsa mazira ndi magwero ena a mapuloteni!
Kukwaniritsa zosowa zanu za tsiku ndi tsiku zama protein ndikofunikira kumenyana ndi matenda, kukulitsa tsitsi ndi misomali yolimba, kumapangitsa kuti mafupa akhale athanzi, ndi kumanga minofu - kuphatikiza ikhoza kuthandizira ndi kusamalira kulemera6-10.
Mazira nawonso ndi chakudya chowoneka bwino, ndi yolks awo okhala ndi ma antioxidants amphamvu, lutein ndi zeaxanthin11,12. Kafukufuku akuwonetsa kuti kudya pafupipafupi kwa zakudya izi kumatha kwambiri kuchepetsa chiopsezo cha ng'ala ndi kuwonongeka kwa macular13-16. Mu kafukufuku wina wolamulidwa, kudya ma yolks 1.3 okha patsiku kwa milungu 4.5 kumawonjezera kuchuluka kwa lutein m'magazi ndi 28-50% ndi zeaxanthin ndi 114-142%.17.
Komanso, mavitamini A, E ndi selenium amapezekanso mu mazira, kuthandizira thanzi la maso pamene mukukalamba. Ndipotu, kusowa kwa vitamini A ndizomwe zimayambitsa khungu padziko lapansi18.
Ponena za Lipoti lake la UN Nutrition lomwe linatulutsidwa mu June 2021, Lora Iannotti, mkulu wa E3 Nutrition Lab pa yunivesite ya Washington ku St. Louis, anati mwana angafunike kudya. Kuchulukitsa ka 12 kuposa njira ina yopangira mbewu, monga kaloti, kupeza kuchuluka kwa vitamini A kupezeka mu kagawo kakang'ono ka mazira19. Komanso masomphenya, vitamini A mu mazira amathandiza kusunga khungu lathanzi komanso chitetezo champhamvu.
Mazira a dzira ndi chimodzi mwa izo magwero ochepa achilengedwe a vitamini D. Nthawi zina amatchedwa "vitamini ya dzuwa", vitamini D imathandizira kuti matupi athu akhale athanzi, makamaka thanzi lathu. mafupa ndi chitetezo cha m'thupi5.
Palinso zakudya zina zambiri m'mazira zomwe zimabweretsa ubwino wambiri, kuphatikizapo chitsulo, yomwe imanyamula mpweya kupita ku maselo ndikuthandizira kupewa kuchepa kwa magazi; ndi vitamini B12 ndi ayodini, zomwe zimathandizira kuti ubongo uzigwira ntchito bwino komanso kukula ndi chitukuko cha mwana.
Kuteteza dziko lanu
Zodabwitsa ndizakuti, mazira si abwino kwa thanzi la munthu, komanso thanzi la mapulaneti! Mazira ndi a gwero la mapuloteni otsika ndipo ndili ndi zotsika kwambiri zachilengedwe zopezeka m'mapuloteni anyama komanso zofananira ndi zakudya zina zochokera ku mbewu20.
Izi ndichifukwa chakuchita bwino kwatsopano komanso zopindulitsa zazikulu zomwe zapangidwa pafamu komanso mumayendedwe operekera mazira m'zaka zaposachedwa. Mwachitsanzo, ku Canada malo owonera zachilengedwe wa njira yopangira mazira yatsika ndi pafupifupi 50% pakati pa 1962 ndi 2012, pamene kupanga mazira kunakula ndi 50%21.
Mofananamo, mu 2010, a malo owonera zachilengedwe kilogalamu ya mazira opangidwa ku USA anali kuchepetsedwa ndi 65% poyerekeza ndi 1960, ndi mpweya wowonjezera kutentha ukutsika ndi 71%22.
Mazira amagwiritsanso ntchito madzi ochepa poyerekeza ndi mapuloteni ena otchuka, monga mtedza, zomwe zimafuna madzi ochulukirapo kanayi kuposa mazira, pa gramu ya mapuloteni23.
Kuphatikiza apo, mabizinesi a dzira nthawi zonse amayang'ana njira zatsopano zopangira kuti zinthu zisamayende bwino.
Ku Australia, 10 mwa opanga mazira 12 akulu kwambiri mdzikolo akhazikitsa kale njira ina mphamvu ya dzuwa pamafamu awo. Ndipo ku Canada, ndi nkhokwe yoyamba padziko lonse lapansi ziro ikugwira ntchito. Makampani opanga mazira akugwiranso ntchito mwakhama kuti apeze zambiri kusowa kwa soya kosalekeza, kuthandiza kupewa kugwetsa nkhalango ku South America.
Ubwino wanthawi zonse
Mazira ndi phukusi langwiro la chilengedwe - mphamvu zopatsa thanzi zomwe zimawononga chilengedwe. Osanenapo, ndizotsika mtengo, zosunthika, komanso zokoma kwambiri!
izi Tsiku Laumoyo Padziko Lonse, pamene tikuyang'ana ku machitidwe athu azakudya kuti atithandize kukhala ndi tsogolo labwino kwa ife eni ndi dziko lathu lapansi, tiyenera kuzindikira Mazira angathandize kuthetsa njala ndi nyengo mofanana.
Zothandizira
2 Zeisel SH & da Costa KA (2009)
6 Westerterp-Plantenga MS (2008)
8 Altorf-van der Kuil W, et al (2010)
19 International Livestock Research Institute (IRLI)
20 Bungwe la World Resource Institute (WRI)
23 Mekonnen MM & Hoekstra AY (2012)
Limbikitsani mphamvu ya dzira!
Pofuna kukuthandizani kukondwerera Tsiku la Umoyo Padziko Lonse, IEC yapanga zida zotsitsidwa zamakampani, kuphatikiza mauthenga ofunikira, zitsanzo zingapo zapa media media, zithunzi zofananira za Instagram, Twitter ndi Facebook, ndi zowulutsa zopatsa thanzi dzira (Zida zachingerezi zokha).
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