National Nutrition Vhiki 2020: 10 Chikafu Uye Matipi Ehutano Kune Vanoshanda Vakadzi

Mazita Akanakisa Evana

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Sangano reNational Nutrition Vhiki rinotarisa pakuratidzira nyaya dzine chekuita nehutano uye hunhu hwakanangana nehutano. Inopembererwa gore rega kubva 1 Gunyana kusvika 7 Gunyana kuparadzira ruzivo nezvekukosha kwehutano nekugara zvakanaka. Chimwe chikamu chikuru cheNNW ndechekusimbisa izvo zvinokonzeresa, zvinokonzeresa pamwe nematanho ekushaya kudya zvinovaka muviri.

Mugore ra1982, mushandirapamwe wakatangwa neCentral Government muIndia kuti unzwisise kukosha kwehutano uye kukurudzira kurarama kune hutano uye kwakasimba pakati pevagari. Dingindira reNational Nutrition Week 2019 harisati raziviswa nehurumende. Mwaka wadarika, muna 2018, dingindira reNational Nutrition Vhiki raiti 'Enderera Mberi NeKudya' ^[1] .

Ino Svondo reNational Nutrition, ngatitarisei mune zvekudya zvinovaka vakadzi vanoshanda. Kuedza kuyeranisa zvinoda zvebasa, zvemhuri, nepo uchirarama nehukasha hwevanhu kuti vadye neimwe nzira kana kutaridzika zvakakwana kunyangwe zvavari kusangana nemanzwiro kana nemuviri, zvinogona kuve zvakawanda kubata dzimwe nguva. Zvese izvi zvinhu zvinogona kuita kuti zviomere vakadzi vazhinji kuchengetedza hukama hwakanaka nechikafu, huremu uye hutano hwavo hwese ^[piri] .

Saka, ndine kureurura kwekuita. Kuve ndakasarudzwa 'nyanzvi yekudya' mumakamuri mazhinji andiri, zvinogona kuve zvinopa simba uye kushushikana panguva imwe chete. Asi sarudzo dzakakodzera dzinogona kutsigira mamiriro, kuwedzera simba, kubatsira nehuremu manejimendi uye kubatsira kusangana nekuchinja kwedu kwekudya kunovaka muviri. Saka, gore rino, ini ndichaenda kugovana nemazano mashoma ekuvandudza mararamiro ako ezuva nezuva sevakadzi vanoshanda-

1. Tsanangura zvinangwa zvako zvehutano

Kutanga, senge chero imwe shanduko hombe yaunoita muhupenyu hwako sekusarudza nzira yebasa, kana shamwari yehupenyu kana chikoro chakakodzera chemwana wako, zvakakosha kuti utsvage uye utsanangure chinangwa chako usati waita shanduko kune yako yekudyira maitiro mararamiro ^[piri] .

Zvinogara zvakanaka kuti uve nekujeka pamusoro pezvauri kushandira. Semuenzaniso, kana iwe uri amai vanoyamwisa avo vanofanirwa kukwidziridza kudya kunovaka muviri kana munhukadzi anotadza kuenda kumwedzi, ndiani arikukwanira kupinda mune rako raunofarira jean uye kuvaka simba repfupa kana kunyangwe iwe uri kuyedza kugadzirisa kuneta kusingaperi- izvi zvese zvakakwana zvibodzwa zvinoshanda zvinogona kukurudzira shanduko.

2. Idya zvakanaka

Zvikafu zvine hupfumi zvinopa simba uye zvinoderedza njodzi dzehosha. Hechino nhungamiro pane zvaunofanira kusanganisira pazuva:

• Angangoita 4-5 servings yeprotein kuburikidza nezvikafu senge bhinzi, nyemba, nyemba, tofu, hove, huku, nyama, nzungu uye mhodzi
• Angangoita 3-4 makapu emiriwo yakajeka - nyowani kana chando
• Inenge 1-2 makapu emichero ^[3]
• Anenge zana magiramu ezviyo zvakakwana seyese yegorosi, oats, mupunga wakasviba kana rye
• Dzinenge nhatu servings dzemukaka / chirimwa-chakavakirwa senge mukaka, yoghurt, chizi kana yakasimbiswa almond / soy mukaka
• Mvura inokwana, kazhinji zvinwiwa zvisina kutapira, zvinowedzerazve zvichibva pane zvinoitwa

3. Teerera micronutrients

Micronutrients inotsanangurwa sezvinhu zvakakosha zvinodiwa nemiviri yedu zvidiki zvidiki muhupenyu hwese. Ivo vanoita hwakawanda hwemuviri mabasa ekuchengetedza hutano. Paunenge uine purogiramu yakabatikana, uye chikafu chinotora chigaro chekumashure chakakosheswa zvine hungwaru, zviri nyore kurasikirwa nekuona kwekudya kwemicronutrient, mamwe acho akakosha kune vakadzi ^[3] .

Iron: Iron ndeimwe yezvakakosha zvinovaka muviri zvekubatsira kuchengetedza masimba emagetsi pakati pevakadzi ve premenopausal. Chikafu chakadai senyama tsvuku, huku, hove, miriwo ine mashizha, bhinzi, nyemba nenzungu inzira dzakanaka dzekuwana chikafu chesimbi. Kudya kudya kwevhitamini C-kwakapfuma pamwe chete nemidziyo yemidziyo yesimbi kunogona kugadzirisa kunwa ^[4] .

Tsamba: Vakadzi pazera rekubereka vanoda folate yakakwana (folic acid) yekudyiwa kudzikisira njodzi yekuzvarwa nekuremara. Yakakwana folate yekudya inogona kuwanikwa nekusanganisira chikafu chakadai semicruza michero, mashizha ane mashizha, bhinzi uye pizi izvo zvakasikwa zvine huwandu hwakawanda hwefolate. Folate zvinodiwa zvakanyanya zvakanyanya kune vakadzi vane nhumbu kana kuyamwisa. Nekudaro, kuwedzera kunogona kudikanwa ^[5] .

Calcium uye Vitamin D: Vakadzi vanofanirwa kudya zvakasiyana siyana zvekudya zvakapfuma mucalcium zuva nezuva kuwana uye kuchengetedza mapfupa akasimba nemeno. Kune vanhukadzi vanosvika kumwedzi, izvi zvakakosha zvakanyanya kudzivirira kutetepa kwemapfupa nekudaro kudiwa kwezvose zvinovaka muviri zvinowedzera ^[3] .

Zvimwe zvekudya zvine calcium yakawanda mukaka, yoghurt, chizi, sardini, tofu (yakagadzirwa necalcium sulphate), maamondi, mbeu dzechia uye dzimwe nzira dzemukaka dzine calcium yakavakirirwa. Chiyero chakaringana chevhitamini D zvakare chikamu chakakosha che calcium calcium uye hutano hwefupa. Kwakanaka sosi yeVitamin D inosanganisira hove dzakakora salmon, mazai, uye chikafu chakakomberedzwa ^[10] .

4. Dzivisa chikafu chakagadzirwa

Pasinei nedanho ripi rehupenyu rauri mariri, kuchengetedza chikafu chakagadziriswa-chakanyanya kuita chakanyanya kukosha. Nekudaro, danho rekutanga kuchenesa kicheni yako, hofisi tafura, kabhodhi yezvakarongedzwa zvekudya zvakaita semabhisikiti, makuki, makeke, mapeke uye maswiti uye chete chikafu chakazara kana zvishoma zvakagadziriswa zvakadai semichero, miriwo, nzungu, bhinzi, chizi, yogati, mapuroteni emhuka isina mafuta, zvinwiwa zvisina kutapira uye nemafuta ane hutano nezvimwewo. Nenzira iyi, ruzhinji rwezvikafu zvako haruzove necalorie-dense, muropa, chikafu chisina kudya chinogona kukuvadza hutano hwako ^[3] .

Uye ngatizvitarisei! Vazhinji vedu tine akawanda ezviitiko zvemagariro senge mazuva ekuzvarwa, misangano uye misangano yekugutsa izvo zvinowanzoitika zvisina chikafu chikafu, saka ivo havafanirwe kunge vasina nzvimbo mumaturu edu ^[6] .

5. Ganhurira caffeine

Mahofisi anowanzove nemapateni kana maresitorendi ane muganho wekuwana kofi netii. Kuwana nyore izvi zvinwiwa zvine caffeine kunogona kukonzera kukwirisa kushandiswa. Zvidzidzo zvakaona kuti vakadzi vanowanzo gadzira nzira dzoutano dzisina hutano pane varume vakaita sekumwa, kuputa, kana kunwa zvakawandisa zvine caffeine, pavanoshanda kwemaawa marefu. Chidzidzo ichi chakawana kuti kushushikana kunogona kukonzera kuti vanhu vasarudze zvisina tsarukano zvine tsvigiri yepamusoro uye zvine mafuta akawanda svutugadzike zvakare.

Kunyangwe kofi isingaitisi uye tii isina macalorie, zvine mukana wekudzora kunwa kwemuviri kwezvimwe zvekudya zvinodyiwa, kuwedzera zvinodiwa nemvura, uye zvinogona kukanganisa kurara zvinoenderana nehuwandu uye nguva yekudyiwa kwe caffeine. Saka izano rakanaka kudzora yako caffeine yekudyira kune 1-2 makapu, pakutanga kwezuva, yakatarwa kure nekudya ^{[7] [8]} .

6. Huya nechikafu chakabikwa kumba zvakanyanya

Kunyangwe kudya kudya kwakagadzirwa pamba zvakare kune mukana wekuve wakazara-macalorie, zvinoenderana nezvaunobika, asi iwe unokwanisa kudzora huwandu uye mhando yezvinhu zvaunowedzera pakudya kwako kupfuura izvo zvaunodya mumaresitorendi uye zvimwe zvekutengesa zvekudya. ^[3] . Mamwe masayendisiti eurouro anotenda kuti chikafu chisingafadzi chingatsanangurira zvishoma chirwere chekufutisa chakatarisana nenyika.

Chikafu chisingachinjiki ndidzo dzakatakurwa nemafuta, shuga nemunyu kuti zvive zvinokwezva zvisingaite uye kupindwa muropa - chikafu chinogadzirwa nemasa. Nekudaro, kuunza chikafu chako chakagadzirwa pamba kunogona kudzikisa kuratidzwa kwako kune zvekudya zvisingawanikwe uye zvinogona kudzikisira njodzi yako yekukura kupindwa muropa nechikafu ^{[5] [6]} .

7. Dzidza kusiyanisa pakati peMweya Nzara neNzara Yechokwadi

Vazhinji vedu tinovhiringidzika pakati pevaviri uye tinoguma tadya chikafu icho chisingadiwe nemuviri wedu ^[9] .

8. Tsvaga nzira dzakanaka dzekugadzirisa kushushikana kunoenderana nebasa

Kufungisisa: Zvidzidzo zvakasiyana zvakaratidza kuti kufungisisa kunodzora kushushikana nekutibatsira kuti tiwedzere kufunga nezvechisarudzo chedu chekudya. Nekudzidzira, iwe unogona kukwanisa kubhadhara zvirinani kutarisisa uye kudzivirira kukweva kwekutora chikafu chekunyaradza. Naizvozvo, pedza kanenge 1-2 maminetsi ekufunga kufema maawa mashoma mashoma kubatsira kudzora kushushikana ^{[10] [gumi neimwe]} .

Rutsigiro rwemagariro: Shamwari, vatinoshanda navo uye zvimwe zvekutsigirwa munharaunda zvinoita kunge zvine mutsindo mukudzora kushushikana. Vanhu vanoita kunge vanogarisana zvirinani nekushushikana kana vaine rutsigiro rwemagariro uye kuzvidavirira. Saka, enda unotora chinwiwa kana kudya neshamwari uye mhuri kuti ubvise imwe sosi!

9. Fambisa muviri wako

Isu tese tinoziva kuti kurovedza muviri chinhu chakakosha pahutano hwakazara, asi vazhinji vedu tinonetseka kupa nguva chete pazviri. Kugara kuseri kwedeski zuva rese uine zvishoma kana kusaita chiitiko kunogona kukuvadza kune hwako hwepfungwa uye hwepanyama hutano ^[12] . Panyaya yehutano hwepanyama, kugara kwenguva refu kunogona kuwedzera njodzi yako yezvirwere zvisingaperi zvakaita seshuga, chirwere chemwoyo uye kunyangwe gomarara.

Kufamba uchienda kunzvimbo yekugezera yakanyanyisa kubva padhesiki rako, kana kukurumidza kufamba uchienda padhesiki revashandi pamwe navo kuti muite hurukuro kwete kushandisa iyo yemukati email / yekutaurirana basa, kana kushandisa kunyange sit kugara panzvimbo yedhesiki zviri nyore uye zvakapusa nzira dzekuwedzera kufambisa kune rako rebasa ^[13] .

10. Iva nehanya nemakori

Vakadzi kazhinji vane huremu hwakaderera hwemhasuru uye huwandu hwakakora hwemafuta uye vari vadiki pane varume. Nekuda kweizvozvo, vanhukadzi vanowanzoda mashoma macalorie kuti vachengetedze huremu hwemuviri uye chiitiko chezviitiko. Nekudaro, zvakakosha zvakaenzana kubata huwandu hwechikafu chakadyiwa sekungofungawo nezvehunhu ^{[12] [13]} .

Karthika Thirugnanam muClinical Nutritionist / Dietitian kuTucker Medical, Singapore. Semudzidzisi wekiriniki, Mai Thirugnanam vanoshanda pazvinhu zvakasiyana siyana zve dietetics senge kurairidzwa kwekudya zvinovaka muviri, dzidzo nekuratidzira, kugadziridza mabikirwo uye kupindira kwehutano hwakakodzera mutsika.

1. [1]India Kupemberera. (nd). VHIKI YENYIKA YENYAYA. Kudzorerwa kubva ku https://www.indiacelebrating.com/events/national-nutrition-week/
2. [piri]Ngochani, J. (2018). Hutano hwevakadzi: maonero epasirese. Routledge.
3. [3]Willett, W. (2017). Idya, inwa, uye uve noutano: iyo Harvard Medical School nhungamiro kune kudya kwakanaka. Simon naSchuster.
4. [4]Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Ongororo pane iron uye kukosha kwayo kune hutano hwevanhu. Zvinyorwa zvekutsvagisa mune zvekurapa sainzi: iro repamutemo bhuku reIsfahan University yeMedical Sciences, 19 (2), 164.
5. [5]N Gearhardt, A., Davis, C., Kuschner, R., & D Brownell, K. (2011). Iyo inodhaka kugona kweiyo hyperpalatable chikafu. Ongororo dzazvino dzekushandisa zvinodhaka, 4 (3), 140-145.
6. [6]Doğan, T., Tekin, E. G., & Katrancıoğlu, A. (2011). Kudyisa manzwiro ako: Yega-chirevo chiyero chekudya kwemanzwiro. Procedia-Yemagariro uye Behaeveal Sayenzi, 15, 2074-2077.
7. [7]Bortolus, R., Blom, F., Filippini, F., van Poppel, M. N., Leoncini, E., de Smit, D. J., ... & Mastroiacovo, P. (2014). Kudzivirira kwekuzvarwa kwakasarudzika uye zvimwe zvakashata mitezo yekuzvitakura ne4.0 mg yefolic acid: munharaunda-yakavakirwa randomized kiriniki kutongwa muItari neNetherlands. Nhumbu yeBMC uye kubereka, 14 (1), 166.
8. [8]Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Ongororo pane iron uye kukosha kwayo kune hutano hwevanhu. Zvinyorwa zvekutsvagisa mune zvekurapa sainzi: iro repamutemo bhuku reIsfahan University yeMedical Sciences, 19 (2), 164.
9. [9]O'Connor, D. B., Jones, F., Conner, M., McMillan, B., & Ferguson, E. (2008). Mhedzisiro yematambudziko ezuva nezuva uye maitiro ekudya pamaitiro ekudya. Hutano Psychology, 27 (1S), S20.
10. [10]Feskanich, D., Willett, W. C., & Colditz, G. A. (2003). Calcium, vitamini D, kunwa mukaka, uye kutsemuka kwehudyu: anotarisira kudzidza pakati pevakadzi vanonzi postmenopausal. Iyo yeAmerican magazini yezvokurapa zvinovaka muviri, 77 (2), 504-511.
11. [gumi neimwe]Katterman, S. N., Kleinman, B. M., Hood, M. M., Nackers, L. M., & Corsica, J. A. (2014). Kufungisisa kwepfungwa senge kupindira kwekudya zvakanyanya, kudya kwepamoyo, uye kuonda: kurongeka kwekuongorora. Kudya maitiro, 15 (2), 197-204.
12. [12]Hallam, J., Boswell, R. G., DeVito, E. E., & Kober, H. (2016). Tarisa: hutano hwepabonde uye hutano: hwakasiyana-hukama hwakanangana nehukadzi mukudya chikafu uye kufutisa. Iyo Yale magazini yebiology uye mushonga, 89 (2), 161.
13. [13]Biswas, A., Oh, P. I., Faulkner, G. E., Bajaj, R. R., Sirivheri, M. A., Mitchell, M. S., & Alter, D. A. (2015). Nguva yekugara uye kusangana kwayo nenjodzi yehosha yekuitika, kufa, uye chipatara muvakuru: ongororo yakarongeka uye meta-ongororo. Zvinyorwa zvekurapa kwemukati, 162 (2), 123-132.

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