Zvita 17, 2013, Academy yeNutrition uye Dietetics
Mishonga yezvokudya inogona kubatsira vamwe vanhu kuti vawane zvavanoda, asi kudya kudya kwakakwana kwezvokudya zvakasiyana-siyana zvevhitamini uye mineral-rich ndiyo nzira yakanakisisa yekuwana kudya kune vanhu vakawanda vanoda kuva nehutano uye kuderedza dambudziko ravo rechirwere chisingaperi. Uku ndiko kuguma kweChikoro cheNutrition uye Dietetics.
Ongororo mbiri dzakaburitswa munguva pfupi yapfuura mumagazini ezvokurapa dzinoratidza kuti hapana zvikomborero zvakajeka kuvanhu vakawanda vane utano hwakanaka mukutora mavhitamini ekuwedzera.
"Izvi zvidzidzo-zvakavakirwa pauchapupu zvinotsigira chinzvimbo cheAcademy of Nutrition and Dietetics kuti nzira yakanakisa yekudya kunovaka muviri kusimudzira hutano hwakakwana uye kuderedza njodzi yechirwere chisingaperi kuita sarudzo dzakangwara kubva kune dzakasiyana siyana dzekudya," akadaro mutauriri wezvekudya uye Academy mutauriri Heather. Menjera. "Nekusarudza chikafu-chikafu chinopa mavhitamini akakosha, zvicherwa uye makorikori, unogona kuzviisa munzira inoenda kuhupenyu hune hutano uye hutano. Matanho madiki anogona kukubatsira kugadzira tsika dzakanaka dzinozobatsira hutano hwako iye zvino uye mune ramangwana. "
Iyo Academy inoziva zvakare kuti zvinovaka muviri zvinogona kudiwa mumamiriro ezvinhu akasarudzika. "Kuwedzera kudya kunovaka muviri kubva kune zvinowedzera zvinogona kubatsira vamwe vanhu kuti vawane zvavanoda zvinovaka muviri sezvinotsanangurwa nesayenzi-based nutritional standards, zvakadai semirayiridzo yekudya," akadaro Mengera.
Akapa matipi ake ekugadzira chirongwa chekudya chinovaka muviri:
• Tanga zuva nekudya kwemangwanani kunovaka muviri kunosanganisira zviyo, zvemukaka zvisina mafuta mashoma kana mafuta mashoma ane calcium yakawanda uye vhitamini D neC. • Tsiva zviyo zvakanatswa netsanga dzakakwana sechingwa chezviyo, zviyo zvebrown, uye mupunga webrown. . • Mashizha ane mashizha akagezwa kare nemuriwo wakachekwa zvinopfupisa nguva yekubika yekudya neyekudya. • Idya muchero mutsva, wakaomeswa nechando, kana kuti womumagaba (hauna shuga yakawedzerwa) kuitira dessert. • Batanidza mukudya kwako, kanenge kaviri pavhiki, zvokudya zvine omega-3s, zvakadai segungwa kana kelp. • Usakanganwa bhinzi, iyo ine fiber yakawanda uye folic acid. Kuwedzera kuchangoburwa kwekutengesa kwekuwedzera hakuratidzike kuperekedzwa nekuwedzera kweruzivo rwevatengi nezve zvavari kutora uye nei, Academy inopedzisa.
"Vanodya vanofanirwa kushandisa ruzivo rwavo uye ruzivo rwavo kudzidzisa vatengi nezve yakachengeteka uye yakakodzera sarudzo uye kushandiswa kwezvekuwedzera," akadaro Mengera. Iyo Academy yakatora humbowo-hwakavakirwa nhungamiro kune vatengi kuti vavabatsire kugadzira chirongwa chekudya chine hutano chinotarisisa mararamiro avo ese, zvavanoda uye zvavanofarira. "