December 17, 2013, Academy of Nutrition and Dietetics
Zakudya zowonjezera zakudya zingathandize anthu ena kukwaniritsa zosowa zawo za thanzi, koma kudya zakudya zopatsa thanzi zamitundu yosiyanasiyana ya mavitamini ndi mchere ndi njira yabwino kwambiri yopezera zakudya kwa anthu ambiri omwe akufuna kukhala athanzi komanso kuchepetsa chiopsezo cha matenda aakulu. Uku ndi kutha kwa Academy of Nutrition and Dietetics.
Kafukufuku awiri omwe adasindikizidwa posachedwa m'magazini azachipatala akuwonetsa kuti palibe phindu lodziwika bwino kwa anthu ambiri athanzi pomwa mavitamini owonjezera.
"Kafukufuku wozikidwa paumboniwu amathandizira kuti Academy of Nutrition and Dietetics iwonetsetse kuti njira yabwino kwambiri yopezera thanzi labwino komanso kuchepetsa chiopsezo cha matenda aakulu ndikusankha mwanzeru zakudya zosiyanasiyana," adatero Heather woimira zakudya komanso wolankhulira Academy. Menjera. “Mwa kusankha zakudya zopatsa thanzi zomwe zimapatsa mavitamini, mchere ndi ma calories ofunikira, mutha kukhala ndi moyo wathanzi komanso wathanzi. Njira zing'onozing'ono zingakuthandizeni kukhala ndi zizolowezi zabwino zomwe zingapindulitse thanzi lanu panopa komanso m'tsogolomu. "
Academy imazindikiranso kuti zakudya zowonjezera zakudya zitha kufunikira pakachitika zinazake. "Zakudya zowonjezera kuchokera ku zowonjezera zowonjezera zingathandize anthu ena kukwaniritsa zosowa zawo zopatsa thanzi monga momwe zafotokozedwera m'zakudya zokhudzana ndi sayansi, monga malangizo okhudza kudya," adatero Mengera.
Anapereka malangizo ake kuti apange dongosolo lazakudya zopatsa thanzi:
• Yambani tsiku ndi chakudya cham'mawa chopatsa thanzi chomwe chimakhala ndi mbewu zonse, mkaka wopanda mafuta ochepa kapena wopanda mafuta ochepa kwambiri, omwe ali ndi calcium komanso mavitamini D ndi C. • M'malo mwa mbewu zosakanizidwa bwino ndi mbewu zonse monga buledi, chimanga, bulauni, ndi mpunga wabulauni. . • Masamba amasamba otsukidwa kale ndi ndiwo zamasamba odulidwa amafupikitsa nthawi yophika chakudya ndi zokhwasula-khwasula. • Idyani zipatso zatsopano, zozizira, kapena zamzitini (zopanda shuga) kuti mupange mchere. • Phatikizani muzakudya zanu, osachepera kawiri pa sabata, zakudya zokhala ndi omega-3s, monga zam'madzi kapena kelp. • Musaiwale nyemba, zomwe zili ndi fiber komanso folic acid. Kuwonjezeka kwaposachedwa kwa malonda owonjezera akuoneka kuti akutsatizana ndi kuwonjezeka kwa chidziwitso cha ogula pazomwe akutenga ndi chifukwa chake, Academy ikumaliza.
"Odya zakudya ayenera kugwiritsa ntchito chidziwitso ndi chidziwitso chawo kuti aphunzitse ogula za kusankha kotetezeka ndi koyenera komanso kugwiritsa ntchito zowonjezera," adatero Mengera. Sukuluyi yatenga malangizo ozikidwa pa umboni kwa ogula kuti awathandize kupanga dongosolo lakudya labwino lomwe limaganizira za moyo wawo wonse, zosowa zawo ndi zomwe amakonda.