5 Nzira Nzira Mazai Anotsigira Akanaka uye Akagwinya Nyika
Zuva reWorld Health Day rinocherechedzwa nomusi wa7 Kubvumbi gore rega rega nechinangwa chekuwedzera ruzivo rwezvehutano pasi rose. Muna 2021, indasitiri yemazai yepasi rose yakafara kutsigira World Health Organisation (WHO) mukusimudzira ruzivo rwekudiwa kwekuvaka nyika yakanaka uye ine hutano.
Mazai ane gumi nemana mavhithamini akakosha uye zvinovaka muviri, zvichivaita chimwe chezvikafu zvakaomarara zvakanyanya zvinowanikwa kuvanhu. Kupemberera Zuva reWorld Health, tiri kugoverana nzira shanu dzekufarira mazai sechikamu chekudya kwakaringana kunogona kutsigira nyika yakanaka uye ine hutano.
1. Mazai anopa mapuroteni epamusoro-soro pazvinhu zvese zvekudya
Mazai anopa mapuroteni epamusoro-soro epamhando ipi neipi yechikafu, achinyatsoenderana nezvinodiwa nevanhu kune akakosha amino acids[1]. Kutanga zuva nedosi yemhando yepamusoro mapuroteni, semazai emangwanani, anogona kubatsira kupa simba kwezuva rese.
2. Mazai sosi huru ye choline, yakakosha kuhutano hwehuropi
Choline chinhu chakakosha chinovaka muviri chakakosha kuhutano hwehuropi pamatanho ese ehupenyu hwemunhu, kunyanya mukukura kwehuropi hwepamuviri[2]. Kunyangwe izvi, choline inowanzo kuve yakadyiwa. Mazai ane imwe yehuwandu hwakanyanya hwecholine pane chero chikafu, ichivaita kuwedzera kukuru kune zvese zvekudya, asi zvakanyanya kubatsira muzvikafu zvevakadzi vane pamuviri uye vanokamwisa[3].
3. Mazai ndechimwe chezvishoma chikafu chevhitamini D
Vitamin D chinhu chakakosha chinovaka muviri chinobatsira mukuchengetedza kwemapfupa uye mazino akajairwa[4], pamwe nekutsigira zvakajairika mashandiro ezvirwere zvemuviri[5]. Zvisinei, 1 muvanhu vasere pasi rose vanofungidzirwa kuve nehutachiona hweVitamin D kana kusakwana[6]. Mazai ndechimwe chezvikafu zvishoma izvo zvine vhitamini D, saka kuzvinakidza sechikamu chekudya zvine hutano kunogona kukutsigira kuzadzisa zvaunoda zuva nezuva.[7].
4. Mazai ariwo manyuko evhitamini B12
Vitamini B12 inobatsira pakuumbwa kwemasero matsvuku eropa uye yakajairwa simba metabolism, zvakadaro vana vazhinji nevakuru havadye zvakakwana[8]. Vhitamini B12 inongoerekana yavapo mune zvekudya zvakagadzirwa nemhuka kana izvo zvakasimbiswa. Izvi zvinoita kuti mazai akoshe zvakanyanya kuiswa kune vekudya vezvinomera sezvo vachipa vhitamini B12, iyo inowanzo kuve yakaderera muzvikafu zvakadaro[9].
5. Mazai sosi chaiyo yezvinhu zvine micronutrients pamutengo unodhura
Tsvagiridzo yakaitwa neGain Alliance neUnicef ​​yakaongorora pakakanganisika pakazara zvinovaka muviri uye kugona kutenga chikafu chinowirirana chevana vadiki kuEastern neSouthern Africa neSouth Asia. Tsvagiridzo iyi yakaona kuti mazai ndiwo mamwe emidziyo inokwanisika yekuwanzoshaya zvinovaka muviri zvakaita sevhitamini A, iron ne folate, izvo zvakakosha mukukura kwevana nekusimudzira[10].
References
[1] Zvinyorwa zveMitambo Sayenzi neMishonga
[2] Zvokudya zvinovaka muviri
[3] Nutrition Nhasi
[4] New England Journal of Medicine
[5] Nutrients
[6] Zera uye Kukwegura
[7] Mazai eAustralia
[8] British Medical Nhoroondo (BMJ)
[9] Kuongorora kwegore negore kwehutano
[10] Zvokudya zvinovaka muviri