9 kufooka kwa michere wamba ku U.S.

Ubwino

Ngakhale ambiri aife tikudziwa zaubwino wodya chakudya chamagulu, pafupifupi 10% mwa anthu aku US ali ndi vuto la michere. Kulephera kupeza michere yayikulu kumatha kubweretsa zovuta zosiyanasiyana, kuphatikizapo kutopa, khungu usiku, kufooka kwa mafupa, kuthamanga kwa magazi, komanso ziphuphu.

Ngati mukukumana ndi zisonyezo zomwe zatchulidwazi ndipo mwasiya zina zathanzi, mutha kukhala ndi vuto la kuchepa kwa michere. Kupewa ndi kuzindikira omwe amapezeka kwambiri - kuphatikiza calcium, mafuta ofunikira, folic acid, chitsulo, magnesium, ndi mavitamini A, B12, C, ndi D - zitha kupezeka poyang'anira ndikusintha zakudya zanu, poganizira zowonjezera zakudya, komanso kucheza ndi omwe amakuthandizani ngati mukuganiza kuti muli ndi vuto la mavitamini kapena mchere.

Kodi kuperewera kwa michere ndi chiyani, ndipo ndingadziwe bwanji ngati ndili nayo?

Kuperewera kwa michere kumachitika thupi likapanda kupeza zofunikira zokwanira (chopatsa thanzi kukhala chinthu chofunikira pakukula, chitukuko, kapena kusamalira moyo), atero a Michael Jay Nusbaum, MD, azachipatala komanso opareshoni wotsogolera ku Malo Achipatala a Nusbaum ku New Jersey.

Anthu ambiri ali ndi vuto la mavitamini koma samazindikira. Omwe amadya moperewera, amadya zakudya zopanda thanzi, kapena amalephera kumwa zowonjezera ali pachiwopsezo chachikulu. Nthawi zambiri, zizindikilo zimabweretsa wodwala kukayezetsa, zomwe zimawonetsa kusowa kwake.

Pomwe kuperewera kwa zakudya kumapezeka, kumathandizidwa popereka michere yofunikira mchakudyacho mwina kudzera mu chakudya, zowonjezera, kapena zonse ziwiri. Pazovuta zina zazikulu, ma infusions a IV atha kukhala ofunikira kuti abwezeretse zomwe zikusowa, malinga ndi Dr. Nusbaum.

9 kufooka kwa michere wamba

Ku US, calcium, fatty acids, folic acid, iron, magnesium, ndi mavitamini A, B12, C, ndi D ndi zina mwazinthu zoperewera kwambiri m'thupi.

1. Calcium

Ma calcium mbiri yayikulu imachokera pakukhala kofunikira pomanga mafupa olimba. Koma mchere wofunikirayo ndiofunikanso pakugwira ntchito kwa mitsempha ndi minofu ndi thanzi la mtima. Chifukwa calcium imasungidwa m'mafupa ndikutulutsidwa pomwe sitidya zokwanira, kuchepa kwa calcium kumasiya mafupa ofooka ndipo amatha kuthyoka.

Pafupifupi 70% Anthu aku America amalephera kupeza calcium tsiku lililonse, yomwe imayamba chifukwa chodya zakudya zopanda calcium kapena kusadya bwino. Kuphatikiza apo, zakumwa za khofi, mowa, soda, masamba obiriwira, nyemba ndi mbewu zonse zitha kuchepetsa kuyamwa kwa calcium m'thupi.Zizindikiro zakuchepa kwa calcium zimaphatikizapo mano opanda mano, zikhadabo zofooka, kapena dzanzi / kumva kulasalasa zala kapena kukokana kwa minofu.

2. Mafuta ofunikira

Zofunikira zamafuta acid zimachitika pomwe Omega 3 kumwa kumakhala kotsika kwambiri, koma zizindikilo zimatha kuwonekeranso ngati omega-6 fatty acid omwe amadya kuchokera kuzakudya ndizokwera kwambiri, atero a Paul Kriegler, RD, woyang'anira pulogalamu yazogulitsa zakudya ku Moyo wonse . Zizindikiro zake zimaphatikizapo khungu lakuthwa, misomali yolimba kapena yolimbana, ndi ziphuphu.

3. Folic acid

Folic acid , amodzi mwa mavitamini ambiri a B, amathandizira kukhalabe ndi maselo ofiira ofiira ndipo ndi ofunikira makamaka panthawi yapakati, popeza azimayi omwe ali ndi malo otsika a folic acid amakhala ndi mwayi waukulu wokhala ndi mwana yemwe ali ndi vuto la neural tube (monga spina bifida) . Kunja kwa mimba, folic acid imathandiza kupewa kuchepa kwa magazi m'thupi komanso matenda amtima.

Iwo omwe samadya zipatso ndi ndiwo zamasamba zokwanira (kapena omwe amadya nkhuku zawo) ali pachiwopsezo chachikulu chotenga vuto la folate. Anthu omwe amamwa mowa wambiri kapena omwe amamwa mankhwala ena (monga phumudzo , methotrexate , sulfasalazine , alireza , trimethoprim-sulfamethoxazole , ndi barbiturates) ali ndi chiopsezo chowonjezeka chokhala ndi vuto la folic acid. Zizindikiro zitha kukhala zofananira ndi zomwe zimayambitsa kusowa kwachitsulo, kuphatikiza kutopa, kutopa, kutayika tsitsi, komanso kupuma movutikira.

ZOKHUDZA: Mitundu itatu yamankhwala yomwe imatha kulumikizana ndi vitamini

4. Chitsulo

Chitsulo Zofooka zimatha kuchitika m'njira zingapo: kusadya mokwanira zakudya zopangira ayironi, kuyamwa kwa chitsulo, kapena kutaya kwachitsulo kudzera mwazi wambiri kapena munthawi yazitukuko monga moyo waunyamata, kutenga mimba, kapena kuyamwitsa, Kriegler akuti. Anthu ena omwe ali ndi chiopsezo chowonjezeka chokhala ndi chitsulo chimakhala ndi omwe ali ndi vuto linalake m'mimba kapena m'mimba lomwe limayambitsa kutuluka magazi kapena kuchepetsa kuyamwa kwa chitsulo kuchokera pachakudya.

Kuperewera kwa magazi m'thupi kungayambitse kutopa, kupweteka mutu, chizungulire, kupuma movutikira, kufooka kwa minofu, khungu loyera, ndi kupweteka pachifuwa. Mwa amayi apakati, ma iron amayenera kuwunikidwa pafupipafupi, popeza amayi oyembekezera ali pachiwopsezo chachikulu chotenga matendawa.

5. Magnesium

Mankhwala enaake a ndi mchere wofunikira womwe umakhudza machitidwe ambiri amthupi m'thupi, kuphatikiza kuwongolera minofu ndi mitsempha. Anthu ambiri aku America samadya magnesium yokwanira ndipo mavitamini ambiri samakhala ndi magnesium yokwanira chifukwa ndi mchere wochuluka womwe umatenga malo ochulukirapo, motero amalimbikitsidwa ngati chowonjezera, chowonjezera chokha, akutero Kriegler. Zizindikiro zakusowa kwa magnesium zimaphatikizapo kukokana kwaminyewa, minyewa ya mtima yachilendo, kufooka kosamveka kapena kumva kulira, komanso kuthamanga kwa magazi.

6. Vitamini A

Vitamini A. ndikofunikira pakusintha kwa khungu komanso kukhalabe ndi malingaliro oyenera komanso chitetezo chamthupi. Pachifukwa ichi, omwe ali ndi vuto la vitamini A ali pachiwopsezo chachikulu chotenga matenda akulu. Popeza kuti ana amatenga matenda mosavuta, ndikofunikira kuti omwe sanakwanitse zaka 5 apeze vitamini A wokwanira mzakudya zawo kapena kudzera muzowonjezera. Akuluakulu, chimodzi mwazizindikiro zazikulu zakusowa kwa vitamini A ndi khungu usiku.

7. Vitamini B12

Imodzi mwa mitundu isanu ndi itatu ya mavitamini B, vitamini B12 imathandizira kupanga maselo ofiira amwazi, kumathandizira kugwira ntchito kwamitsempha, komanso kumapereka zomangira za DNA. Omwe ali pachiwopsezo chachikulu cha kuchepa kwa vitamini B12 ndi ziweto, anthu omwe ali ndi vuto la m'mimba omwe amachepetsa kuyamwa kwa vitamini, okalamba, komanso omwe amamwa mankhwala a kutentha kwa nthawi yayitali. Zizindikiro zakusowa kwa vitamini B12 ndizofanana ndi kuchepa kwa magazi m'thupi, kuphatikiza kufooka, khungu lotuwa, kupuma pang'ono, komanso kusintha kwa malingaliro.

8. Vitamini C

Vitamini C imagwira ntchito ngati antioxidant m'thupi, kuthandiza kupewa kuwonongeka komwe kumachitika chifukwa cha zopitilira muyeso zaulere. Vitamini C imathandizanso pakupanga mahomoni ndi amino acid; zimathandizanso pakamwa kwa chitsulo. Chodziwika kwambiri cha kusowa kwa vitamini C ndi chimfine, matenda owopsa ngati sanalandire omwe amayambitsa chingamu chotupa komanso chotuluka magazi, mikwingwirima yosavuta, kufooka, kutopa, zotupa, komanso mabala amachiritso ovuta. Ngakhale scurvy siachilendo masiku ano, kudya mavitamini C oyenera akadali kofunikira kuti munthu akhale ndi thanzi labwino, popeza vitamini C imayang'anira kupanga ma collagen.

9. Vitamini D.

Vitamini D. ndi wapadera chifukwa mavitamini D ambiri amatha kupangidwa m'matupi mwathu akawonetsedwa ndi radiation ya dzuwa kuchokera ku dzuwa. Udindo waukulu wa Vitamini D ndikuwongolera kuyamwa kwa calcium. Omwe ali ndi vuto la vitamini D sangathe kuyamwa calcium ndiyonso kulimbitsa mafupa. Komabe, vitamini D ili ndi maudindo ena ofunikira paumoyo wathanzi, kuphatikiza kuthandizira thanzi la mafupa, thanzi lamtima, testosterone, komanso chitetezo chamthupi.

Pulogalamu ya NIH akunena choncho35% ya achikulire ku United States alibe vitamini D.Yesetsani kukhala ndi mphindi 10-15 pakatikati pamasana pankhope, manja, ndi manja opanda zoteteza ku dzuwa zitha kukhala zokwanira kuti mukhale ndi mavitamini D athanzi, kutengera nthawi, kutalika, ndi khungu. Kumbukirani, ngati khungu lanu liyamba kutembenuka pinki, mwalandira dzuwa lochuluka kwambiri.

ZOKHUDZA: Kodi ndiyenera kumwa vitamini D wochuluka motani?

Momwe mungapewere kusowa kwa michere

Njira yosavuta yopewera kuchepa kwa michere ndiyo kudya zakudya zopatsa thanzi, zopatsa thanzi potengera kuchuluka kwa zokolola (zisanu ndi ziwiri kuphatikiza patsiku) ndi mapuloteni okwanira, kuphatikiza zakudya zanu tsiku lililonse ndi multivitamin, vitamini D, ndi mafuta omega-3 a nsomba, akutero Kriegler. Ngati mukudandaula za kuchepa kwa michere, pali zinthu zingapo zomwe mungachite:

Kayezetseni

Wopereka chithandizo chamankhwala amatha kuyitanitsa kuyesa magazi kuti awone kuchuluka kwa michere yanu ngati mukuwonetsa zofooka. Kuyezetsa magazi kumatha kuchitika kuti athe kuyesa kuchepa kwa michere. Komabe, a gulu lazakudya zonse ndiyo njira yothandiza kwambiri yoyezera thanzi lanu lonse kutengera mavitamini, michere ndi michere. Kusala kudya usiku atha kulimbikitsidwa kuti athandize kulondola kwa zotsatira.

Unikani zakudya zanu

Kupeza zakudya m'zakudya zanu kwinaku mukupewa zakudya zopangidwa kale, zakudya zachangu, ndi shuga ndiyo njira yabwino yopewera kusowa kwa michere. Zakudya zimaphatikizapo:

• Calcium: Zakudya za mkaka (mkaka, yogurt, kapena tchizi), sardines, madzi a lalanje okhala ndi calcium, ndi masamba obiriwira obiriwira
• Folic acid: Mazira, masamba obiriwira obiriwira, zipatso, ndi nyemba zouma ndi nandolo
• Mafuta ofunika kwambiri: Nsomba zamadzi ozizira, fulakesi, ndi mafuta
• Chitsulo: Zakudya zolimba za mkaka, nsomba zamafuta, mazira a dzira, nyama yofiira, nkhuku, nsomba, nyemba kapena nyemba
• Mankhwala enaake a: Mbeu za dzungu, masamba obiriwira obiriwira, nyemba, nyemba, ndi mbewu zonse
• Vitamini A: Sipinachi, chard, mbatata, sikwashi, maungu, kaloti, mango, mapapaya, mazira ndi mkaka
• Vitamini B12: Nyama, nsomba, nkhuku, mazira, ndi mkaka
• Vitamini C: Zipatso za zipatso, broccoli, cantaloupe, kolifulawa, kiwi, mbatata, tomato, kale, tsabola belu, ndi strawberries
• Vitamini D: Nsomba zamafuta, chiwindi cha ng'ombe, mazira a dzira, kapena zakudya zingapo zolimbitsa thupi (komabe, ndizosatheka kukwaniritsa mulingo woyenera wa mavitamini D pongodya, adatero Kriegler)

Ganizirani zowonjezera

Ngakhale ndi chakudya chopatsa thanzi, zimakhala zovuta kuti mukhale ndi thanzi labwino.Zowonjezera zomwe zimakhala ndi michere yofunikira zimapezeka zokha, kapena mumitundu yama multivitamin; wothandizira zaumoyo wanu kapena wamankhwala angakuthandizeni kudziwa kuchuluka koyenera kwa zowonjezera mavitamini .