World Health Day 2022 | Mazai epfungwa dzine hutano, muviri nepasi!
For Zuva reWorld Health Day 2022, Sangano reWorld Health Organisation (WHO) riri kujekesa nyaya dzezvehutano Hutano hwepuraneti hunoita zvakananga pakurarama kwevanhu, uye kukosha kwekuona dambudziko remamiriro ekunze sedambudziko rehutano zvakare. Mushonga unogoneka, wakazara nekudya kwakakosha uye mapuroteni, mazai ane mukana wekuita basa rakakosha kudyisa vanhu vedu vari kukura uye kupedza kushaya zvokudya zvinovaka muviri nenzira inochengetedza zvakatipoteredza.
Simba rekudya kunovaka muviri
Pakati pezvokudya zvinovaka muviri zvikuru pasi pano, rimwe zai guru rinopa 13 akakosha mavhitamini nemamineral uye 6g yemhando yepamusoro mapuroteni1.
Mazai ane ese mapfumbamwe akakosha amino acids, achiagadzira protein 'yakakwana'. Uyezve, chiyero uye pateni umo aya amino acids anowanikwa anovaita ivo kukwana kwakakwana kune zvinodiwa nemuviri.
Kuwanda kwekudya kunowanikwa mumazai ndiko kazhinji kudyiwa zvishoma zvakadaro zvinodikanwa sechikamu chekudya kune hutano kukubatsira kuita nepaunogona napo uye kudzivirira nyaya dzakakomba dzehutano.
Kubatsira uropi hwako
Mazai ndeimwe yeakanakisa chikafu masosi e choline, chikafu chinozivikanwa zvishoma chine basa rakakosha rekuita mukutsigira kukura kwehuropi nekushanda.
Kunyanya zvakanyanya, choline inobatsira kuburitsa mamorekuru ekusaina muuropi, izvo zvakakosha kune kukura kwepfungwa uye ndangariro2,3.
Nepo choline ichidiwa nemunhu wese pamatanho ese ehupenyu, inonyanya kukosha mukati kutsigira kukura kwekuziva panguva yekuzvitakura uye kuyamwisa4. Inogonawo kubatsira kuderedza kuziva donha muvakuru5.
Rangarira! Zai rimwe chete guru rinozadzisa 25% yezvako zvezuva nezuva choline zvaunoda1, zvichikuunzira iwe unoshamisa huropi hunobatsira mune imwe inonaka, yakasiyana-siyana pasuru.
Kudyisa muviri wako
Yakanakira muviri pamwe nehuropi! Mazai a manyuko ane simba ezvinovaka muviri zvinokosha izvo zvinotsigira zvakawanda zvakasiyana zvehutano hwemuviri.
Protein yakakosha kune simba uye kugadzirisa yemhasuru nematishu, uye kwete chete mazai akazara nawo, asi mapuroteni aainawo High-quality, zvichireva kuti inogayiwa zviri nyore nerunyoro rwakakwana rwezvose zvipfumbamwe zvakakosha amino acid. Izvi ndizvo chaizvo inosiyanisa mazai kubva kune mamwe mapuroteni!
Kusangana nezvinodiwa zvezuva nezuva zveprotein kwakakosha kurwisa zvirwere, kukura bvudzi rakasimba uye nzara, optimizing utano hwemapfupa, uye kuvaka tsandanyama - plus inogona kutsigira nayo uremu maneja6-10.
Mazai zvakare an chikafu chinofadza maziso, nema yolks avo ane antioxidants ane simba, lutein uye zeaxanthin11,12. Zvidzidzo zvinoratidza kuti kugara uchidya izvi zvinovaka muviri zvinogona zvakanyanya kuderedza njodzi yecataract uye macular degeneration13-16. Mune imwe ongororo yakadzorwa, kudya mazai 1.3 chete pazuva kwemavhiki mana neshanu kwakawedzera huwandu hweropa relutein ne4.5-28% uye zeaxanthin ne50-114%.17.
Uyezve, vhitamini A, vhitamini E uye selenium inowanikwawo mumazai, inotsigira hutano hwemaziso sezvaunenge uchikura. Muchokwadi, kushomeka kwevhitamini A ndiko honzeri huru yehupofu munyika18.
Achitaura nezveUN Nutrition Report yake yakabudiswa muna Chikumi 2021, Lora Iannotti, mutungamiriri weE3 Nutrition Lab paWashington University kuSt. Louis, akati mwana anofanira kudya 12 yakapetwa yakawanda yechirimwa-yakavakirwa imwe nzira, semakarotsi, kuwana huwandu hwe vhitamini A inowanikwa muchikamu chiduku chemazai19. Pamwe nekuona, vitamini A mumazai anobatsira kuchengetedza ganda rine hutano uye immune system yakasimba.
Egg yolks zvakare imwe yeiyi mashoma masosi evhitamini D. Dzimwe nguva inonzi 'vitamini yezuva', vitamini D inoita basa rakakosha mukuchengeta miviri yedu ine hutano, kunyanya yedu. mapfupa uye immune system5.
Kune zvimwe zvakawanda zvinovaka muviri mumazai zvinounza pamwe navo zvakawanda zvinobatsira, kusanganisira dare, iyo inotakura oksijeni kumasero uye inobatsira kudzivirira kupererwa neropa; uye vitamini B12 uye ayodhini; izvo zvinotsigira kushanda kwehuropi zvine hutano uye kukura nekukura kwemwana.
Kuchengetedza nyika yako
Zvinoshamisa, mazai haasi akanaka kune hutano hwevanhu chete, asi hutano hwepuraneti zvakare! Mazai a low impact protein source uye uve ne yakaderera yezvakatipoteredza tsoka yezvakajairwa mhuka mapuroteni masosi uye inofananidzwa nezvimwe zvinodyarwa-zvikafu20.
Izvi ndezvekutenda kune hutsva hunobudirira uye kwakakosha budiriro yekubudirira yakaitwa papurazi uye mune zai rekupa cheni mumakore achangopfuura. Somuenzaniso, muCanada kutenderera kwemakumbo yeketani yekugadzira mazai yakaderera neinenge 50% pakati pa1962 na2012, ukuwo kugadzirwa kwezai kwakawedzera ne50%21.
Saizvozvowo, muna 2010, the kutenderera kwemakumbo yekirogiramu yemazai anogadzirwa kuUSA aive nayo kuderedzwa ne65% zvichienzaniswa na1960, pamwe greenhouse gasi inobuda ichidzikira ne71%22.
Mazai anoshandisawo mvura shoma kana ichienzaniswa nemamwe mapuroteni anozivikanwa, senzungu, izvo zvinoda mvura yakawanda yakapetwa kana kupfuura mazai, pagiramu reprotein23.
Uyezve, mabhizinesi emazai anogara achitsvaga nzira nyowani dzekuita kuti kugadzirwa kuwedzere kuchengetedza zvakatipoteredza.
MuAustralia, 10 vevagadziri vezai makuru gumi nevaviri munyika yacho vakatoshandisa imwe nzira ye simba rezuva pamapurazi avo. Uye muCanada, iyo nyika yekutanga net zero barn iri kushanda. Indasitiri yemazai iri kushandawo nesimba kune zvakawanda kudyara kwe soya kwakasimba, kubatsira kudzivirira kutemwa kwemasango muSouth America.
Kunaka kwese-kwese
Mazai ndiwo akakwana pasuru yezvakasikwa - ine simba rinovaka muviri ine yakaderera kwezvakatipoteredza. Pasina kutaura, iwo anokwanisika, akasiyana, uye anonaka kwazvo zvakare!
ichi World Health Day, sezvatinotarisa kuhurongwa hwedu hwekudya kubatsira kuchengetedza ramangwana rine hutano isu nepasi redu, isu tinofanira kuziva basa rinokosha mazai anogona kuita mukugadzirisa nzara uye dambudziko remamiriro ekunze zvakafanana.
References
2 Zeisel SH & da Costa KA (2009)
3 Blusztajn JK, nevamwe (2017)
6 Westerterp-Plantenga MS (2008)
8 Altorf-van der Kuil W, nevamwe (2010)
9 Kerstetter JE, nevamwe (2011)
17 Handelman GJ, nevamwe (1999)
19 International Livestock Research Institute (IRLI)
20 World Resource Institute (WRI)
22 Pelletier N, nevamwe (2014)
23 Mekonnen MM & Hoekstra AY (2012)
Kurudzira simba rezai!
Kuti ikubatsire kupemberera Zuva reWorld Health Day, IEC yakagadzira chishandiso chinodhawunirotwa cheindasitiri, chinosanganisira mameseji akakosha, akati wandei emuenzaniso midhiya yenhau, mifananidzo inofananidzira ye Instagram, Twitter neFacebook, uye inoitisa zai zvinovaka muviri.Shona toolkit chete).
Dhaunirodha zvishandiso zveWorld Health Day (Chirungu)
Dhaunirodha zvishandiso zveWorld Health Day (Spanish)