Icyo ushobora kuba utazi nuko abantu benshi batabona bihagije intungamubiri 7 zingenzi

Intungamubiri nka fer na calcium ni ngombwa mu maraso n'amagufwa. Ariko ubushakashatsi bushya bwerekana ko abarenga kimwe cya kabiri cyabatuye isi badahagije kuriyi ntungamubiri nizindi ntungamubiri eshanu nazo zingirakamaro kubuzima bwabantu.

Ubushakashatsi bwasohotse muri The Lancet Global Health ku ya 29 Kanama bwerekanye ko abantu barenga miliyari 5 batarya iyode ihagije, vitamine E cyangwa calcium. Abantu barenga miliyari 4 barya fer, riboflavin, folate na vitamine C.

Mu magambo ye yagize ati: "Ubushakashatsi bwacu ni intambwe nini yateye imbere". itangazo. Ubuntu ninzobere mu mirire yabantu.

Free yongeyeho ati: "Ntabwo ari ukubera ko itanga igereranyo cya mbere cyo gufata mikorobe idahagije ku myaka 34 n’amatsinda y’imibonano mpuzabitsina mu bihugu hafi ya byose, ariko kandi kubera ko ituma ubwo buryo n’ibisubizo byoroha ku bashakashatsi n’ababikora."

Nk’uko ubushakashatsi bushya bubigaragaza, ubushakashatsi bwashize bwasuzumye ibura rya micronutrient cyangwa ibihagije bidahagije ku biribwa birimo izo ntungamubiri ku isi, ariko nta mibare yigeze ifatwa ku isi ishingiye ku ntungamubiri.

Kubera izo mpamvu, itsinda ry’ubushakashatsi ryagereranije ubwinshi bw’ifatwa rya micronutrients 15 mu bihugu 185, bingana na 99.3% by’abaturage. Bageze kuri uyu mwanzuro babinyujije mu kwerekana icyitegererezo - gushyira mu bikorwa "isi yose ihuza ibyiciro by’imirire n’ibisabwa by’imirire" ku makuru yatanzwe na Global Diet Database 2018, atanga amafoto ashingiye ku bushakashatsi bwakozwe ku giti cye, ubushakashatsi bwakozwe mu ngo ndetse n’amakuru yo gutanga ibiribwa mu gihugu. Ikigereranyo cyinjiza.

Abanditsi basanze kandi itandukaniro riri hagati y'abagabo n'abagore. Abagore barusha abagabo kugira ibiyobyabwenge bidahagije bya iyode, vitamine B12, fer na selenium. Ku rundi ruhande, abagabo ntibabona magnesium ihagije, zinc, thiamine, niacin na vitamine A, B6 na C.
Itandukaniro ryakarere naryo riragaragara. Ibiryo bidahagije bya riboflavin, folate, vitamine B6 na B12 birakabije cyane mu Buhinde, mu gihe gufata calcium bikabije cyane muri Aziya y'Amajyepfo n'Uburasirazuba, Afurika yo munsi y'Ubutayu bwa Sahara na Pasifika.

Mu itangazo ryashyizwe ahagaragara n’umwanditsi mukuru w’ubushakashatsi Ty Beal, impuguke mu bya tekinike muri Global Alliance ishinzwe kunoza imirire mu Busuwisi, yagize ati: "Ibisubizo bireba." “Abantu benshi - ndetse kuruta uko babitekerezaga, mu turere twose no mu bihugu ku nzego zose zinjiza - ntibakoresha mikorobe nyinshi zingenzi. Ibyo byuho byangiza ingaruka z’ubuzima kandi bigabanya ubushobozi bw’abantu ku isi. ”

Dr. Lauren Sastre, umwungirije wungirije ushinzwe ubumenyi bw’imirire akaba n’umuyobozi wa gahunda ya Farm to Clinic muri kaminuza ya Carolina y’iburasirazuba muri Carolina y’Amajyaruguru, yavuze ku rubuga rwa interineti ko nubwo ibyagaragaye bidasanzwe, bihuza n’ubundi bushakashatsi, buto, bwihariye mu gihugu. Ibyavuye mu bushakashatsi byagiye bihinduka mu myaka yashize.

Sastre utagize uruhare muri ubwo bushakashatsi yongeyeho ati: "Ubu ni ubushakashatsi bw'ingirakamaro."

Gusuzuma ibibazo byo kurya ku isi

Ubu bushakashatsi bufite aho bugarukira. Ubwa mbere, kubera ko ubushakashatsi butarimo gufata inyongeramusaruro nibiryo bikomejwe, bishobora kongera ibitekerezo byongera abantu bamwe gufata intungamubiri zimwe na zimwe, bimwe mubitagenda neza biboneka mubushakashatsi ni Ntabwo bishobora kuba bikomeye mubuzima busanzwe.

Ariko imibare yaturutse mu kigega cy’umuryango w’abibumbye cyita ku bana yerekana ko 89% by’abantu ku isi barya umunyu iyode. "Rero, iyode irashobora kuba intungamubiri zonyine zitagabanijwe cyane ku biribwa bikabije".

Sastre ati: "Icyo nenga gusa ni uko birengagije potasiyumu kubera ko nta bipimo bihari." "Twebwe Abanyamerika rwose tubona (amafaranga asabwa buri munsi) ya potasiyumu, ariko abantu benshi ntibabona hafi bihagije. Kandi igomba guhuzwa na sodium. Abantu bamwe babona sodium nyinshi, Kandi ntibabona potasiyumu ihagije, ari ngombwa. kubera umuvuduko w'amaraso (na) ubuzima bw'umutima. "

Byongeye kandi, abashakashatsi bavuze ko hari amakuru make yuzuye ku bijyanye n’imirire y’umuntu ku isi, cyane cyane amakuru ahagarariye igihugu cyangwa arimo gufata mu minsi irenga ibiri. Ubu buke bugabanya ubushobozi bwabashakashatsi kwemeza igereranyo cyabo.

Nubwo itsinda ryapimye gufata bidahagije, nta makuru yerekana niba ibyo bitera kubura imirire byakenerwa kwisuzumisha kwa muganga cyangwa inzobere mu mirire hashingiwe ku gupima amaraso no / cyangwa ibimenyetso.

Indyo ifite intungamubiri nyinshi

Abashinzwe imirire n'abaganga barashobora kugufasha kumenya niba urimo kubona vitamine cyangwa imyunyu ngugu ihagije cyangwa niba hagaragaye ikibazo binyuze mu gupima amaraso.

Sastre ati: "Micronutrients igira uruhare runini mu mikorere y'utugari, ubudahangarwa (na) metabolism". "Nyamara ntabwo turya imbuto, imboga, imbuto, imbuto, ibinyampeke - aho ibyo biryo biva. Tugomba gukurikiza icyifuzo cy'ishyirahamwe ry'umutima w'Abanyamerika," kurya umukororombya. ""

Dore urutonde rwakamaro kintungamubiri ndwi zifata isi nkeya hamwe nibiryo bimwe bikungahaye:

1. Kalisiyumu
● Ni ngombwa kumagufa akomeye nubuzima muri rusange
● Biboneka mu mata hamwe na soya ikomejwe, ibisate cyangwa umuceri; imboga rwatsi rwijimye; tofu; sardine; salmon; tahini; umutobe wa orange cyangwa umutobe w'imizabibu

2. Acide folike

● Ni ngombwa mu gushiraho uturemangingo tw'amaraso atukura no gukura kw'imikorere n'imikorere, cyane cyane igihe utwite
● Irimo imboga rwatsi rwijimye, ibishyimbo, amashaza, ibinyomoro hamwe nintete zikomeye nkumugati, pasta, umuceri n ibinyampeke.

3. Iyode

● Ingenzi kumikorere ya tiroyide no gukura amagufwa n'ubwonko
● Biboneka mu mafi, ibyatsi byo mu nyanja, urusenda, ibikomoka ku mata, amagi n'umunyu wa iyode

4.Iron

Ibyingenzi mugutanga ogisijeni mumubiri no gukura no gukura
● Biboneka muri oysters, inkongoro, inyama zinka, sardine, igikona, intama, ibinyampeke bikomejwe, epinari, artichokes, ibishyimbo, ibinyomoro, icyatsi kibisi cyijimye n'ibirayi.

5.Magnesium

● Ni ngombwa mu mikorere n'imitsi, isukari mu maraso, umuvuduko w'amaraso, no gukora poroteyine, amagufwa, na ADN
● Biboneka mu binyamisogwe, imbuto, imbuto, ibinyampeke, imboga rwatsi rwatsi n'imbuto zikomeye

6. Niacin

● Ni ngombwa kuri sisitemu y'imitsi na sisitemu y'ibiryo
● Biboneka mu nyama z'inka, inkoko, isosi y'inyanya, turukiya, umuceri wijimye, imbuto y'ibihaza, salmon hamwe n'ibinyampeke bikomeye.

7. Riboflavin

● Ingenzi kubiribwa byingufu metabolism, sisitemu yumubiri, nuruhu rwiza numusatsi
● Biboneka mu magi, ibikomoka ku mata, inyama, ibinyampeke n'imboga rwatsi

Nubwo intungamubiri nyinshi zishobora kuboneka mu biryo, intungamubiri zabonetse ni nto cyane kandi ntizihagije kugira ngo abantu babone ubuzima, bityo abantu benshi bakerekeza ibitekerezo byaboinyongeramusaruro.

Ariko abantu bamwe bafite ikibazo: Bakeneye gufata inyongera zimirire kugirango barye neza?

Umuhanga mu bya filozofiya ukomeye Hegel yigeze kuvuga ko "kubaho bifite ishingiro", kandi ni nako bimeze ku nyongeramusaruro. Kubaho bifite uruhare rwabyo nagaciro kabyo. Niba indyo idafite ishingiro kandi habeho ubusumbane bwimirire, inyongera yimirire irashobora kuba inyongera ikomeye kumiterere yimirire mibi. Ibyinshi mu byokurya byagize uruhare runini mukubungabunga ubuzima bwumubiri. Kurugero, vitamine D na calcium birashobora guteza imbere amagufwa no kwirinda osteoporose; aside folike irashobora gukumira neza inenge zifata imitsi.

Urashobora kubaza, "Noneho ko tutabura ibiryo n'ibinyobwa, nigute dushobora kubura intungamubiri?" Hano urashobora gusuzugura ibisobanuro byimirire mibi. Kutarya bihagije (byitwa kubura imirire) bishobora gutera imirire mibi, nkuko bishobora kurya cyane (bizwi nkimirire mibi), kandi guhitamo ibiryo (bizwi nkubusumbane bwimirire) nabyo bishobora gutera imirire mibi.

Amakuru afatika yerekana ko abaturage bafite intungamubiri zihagije za proteine, ibinure, na karubone nziza mu mirire y’imirire, ariko kubura intungamubiri zimwe na zimwe nka calcium, fer, vitamine A, na vitamine D biracyahari. Umubare w'imirire mibi ukuze ni 6.0%, naho ikibazo cyo kubura amaraso mu baturage bafite imyaka 6 no hejuru yayo ni 9.7%. Umubare w'amaraso make mu bana bafite hagati ya 6 na 11 n'abagore batwite ni 5.0% na 17.2%.

Kubwibyo, gufata inyongeramusaruro kumirire yuzuye ukurikije ibyo ukeneye ukurikije indyo yuzuye ifite agaciro kayo mukurinda no kuvura imirire mibi, ntukabyanze buhumyi. Ariko ntukishingikirize cyane kubinyongera byimirire, kuko kuri ubu nta byokurya byuzuye bishobora kumenya neza no kuziba icyuho mumiterere mibi yimirire. Kubantu basanzwe, indyo yuzuye kandi iringaniye buri gihe ni ngombwa.