Iyo DRI inotsungirirwa nezvezvibereko uye mvura inotora
Dietary Reference Reference Intakes, kana kuti DRIs kwenguva pfupi, inongororwa maitiro anojekesa zvinorayirwa zuva rega rega, zvishoma zvese zvinodikanwa zuva rose, uye zvigaro zvisingabvumirwi zuva rimwe nerimwe pamutengo wega wega. Yakave yakagadzirwa neInstitute of Medicine ye National Academies pakati pemakore ekuma 1990. (Nhasi, inozivikanwa seMweya uye Medicine Division yeZimbabwe Academy yeScience, Engineering, uye Medicine.) Canada uye UK vane zvimwe zvakafanana zvekudya zvinotarisirwa.
Kune DRIs yevhitamini, zvicherwa, mafuta, mapuroteni, fiber, makhahydrates uye kunyange kutora mvura. (Inowanikwa pano paIndaneti neWealth and Medicine Division webhusaiti.) IICDI inobatsira zvikuru kune vekudya vanoita zvirongwa zvekudya nokuti izvi zvinokosha zvinovabatsira kugadzira zvirongwa zvakanaka zvekudya kuitira kuti vatengi nevatengi vawane mikana yekuwana michero yose Vanoda zuva nezuva.
Idzo dzeRCIs dzinobva pazera uye zvepabonde. Haasi mishonga yose yakafanana, zvakadaro. Semuenzaniso, maCDI ematare anodiwa anosiyana zvikuru nezera uye zvepabonde apo DRI ye selenium inenge yakafanana kune vose vechidiki nevakura. Uyewo, maCDI ave akaverengerwa kuvakadzi vane pamuviri kana kunwisa nokuti vanowanzodikanwa zvishoma kune zvakawanda zvinovaka muviri.
Ndezvipi Zvinokosha Zvinogadzira Zvirwere?
Chaizvoizvo pane zvinyorwa zvitsanangudzo zvinoshandiswa muDDRI. Ivo vanozivikanwa seEAR, RDA, AI uye UL.
Inofungidzirwa Average Requirement (EAR) ndiyo inowanikwa zuva rega rega yezvokudya zvinofungidzirwa kuti inosangana nezvinodiwa nehafu yevanhu vane utano hwakanaka pamwe chete nemakore akafanana.
Inonyanya kushandiswa nevechifeve pavanoda kuronga kudya kwemazana makuru uye nevanochera mishonga. Hachisi chinhu chinowanikwa nevatengi vanofanira kunetseka pamusoro.
Inorayirirwa Dietary Allowance (RDA) ndiyo inowanikwa zuva rega rega yezvokudya zvinowanikwa zvakakwana kuti zvigadzirise zvinodiwa zvekudya zvinenge 98 muzana zvevanhu vanoita zvepabonde pamwe chete nemakore akafanana.
Izvi ndezvokuti kuziva iyo EAR kunowanikwa zvakakwana nokuti RDA inotarirwa kubva kuEAR yemuviri wega wega.
Chinhu chinokosha ne RDA kuziva kuti chero bedzi paunosangana ne RDA yako chero ipi zvayo yezvimiti zvezuva nezuva, hazvisi nyore kuti iwe unenge usina kukwana mune izvozvi.
Saka semuenzaniso, kuvakadzi, RDA yevhitamini C ine mamiriyoni 75 pazuva. Saka chero bedzi iwe uchidya zvakakwana vitamini-C zvine zvokudya kuti usangane nechiratidzo ichocho, unofanirwa kuva nemavitamini C. akawanda Kuita izvozvo iwe uchada kudya michero nemagetsi zuva rimwe nerimwe.
Kuwanikwa kwakakwana (AI) kwakafanana neRAA asi kwete seicho chaiyo nokuti chikafu masayendisiti haana kukwanisa kuumba EAR ne RDA. Asi, kunyange zvazvo zvisiri izvo, iAI ichiripo kubva pane sayenzi yakanaka saka inofungidzira yakawanda inogona kushandiswa mukugadzirira zvirongwa zvekudya.
Semuenzaniso, hapana RDA yekudya ye potassium, asi zvirokwazvo inokosha mineral. IA inogadzirirwa pamakiromita 4.7 pazuva, iyo inofanirwa kukura kana iwe uchigadzirira kudya kwako. Uye savitamine C, kana iwe ukadya michero yakawanda uye miriwo, unofanira kukwanisa kuonana neAI pasina dambudziko rakawandisa.
Iyo Inosungirirwa Kumusoro Nhamba Yakawedzerwa (UL ) ndiyo yepamusoro yepamusoro yekudya kwezuva nezuva yezvakakwana zvekudya izvo zvisingatauri ngozi kune hutano hwako kune ani zvake wezera rakadaro uye zvepabonde imwechete.
Iyo UL ndiyo inonyanya kukosha yekuwedzera kushandisa. Hazvisi zvisizvo kudarika chero muviri umwe chete nekudya zvokudya. Asi mishonga yakawanda inogona kuva yengozi kana ikarapwa muhombe yakakwana zvakakwana munguva. Saka kana iwe ukatora zvokudya zvekudya kune chero chikonzero, tevera muyero sezvinorayirirwa pamusoro pezita racho, kunze kwekuti mupi wehutano wehutano akuudza iwe zvimwe uye ari kutarisa chero hupi hwehutano hwaungave uhwo.
Muenzaniso weLU inokosha ndeye vitamini A. Mazuva ose kushandiswa kwemakiromita anopfuura 3 000 zuva nezuva kunogona kuita kuti vitamini A inetsvina uye zvinetso zveropa. Uye vakadzi vane pamuviri uye vanotora vitamin A yakawandisa zuva rega rega vane dambudziko guru rezvimwe zvikanganiso zvekuberekwa.
Saka Ndingashandisa Sei Mashoko Aya?
Nyanzvi yako yemhuka inoziva chaizvo zvokuita neCDIs, hongu, asi iyo inobatsirawo muvhareji wevatengi vari kungoedza kuongorora kuti ndezvipi zvokudya zvekudya zuva nezuva. Nokuongorora maCDI uye kuchengetedza kukosha kwekudya kwezvokudya zvaunodya, uchaziva kana uri kuwana zvakakwana zvezvinhu zvose zvinokosha.
Iye zvino, ndinoziva izvi zvinonzwika semhando yebasa, uye mberi kwekambani ikashanda chikamu chezuva nezuva chehupenyu hwedu, chaiva dambudziko. Asi nhasi nemamwe masayiti akadai se calori counters uye SelectMyPlate, zvose zvaunoda kuita ndezvokugadzira purogiramu, funga muzvokudya zvaunodya (kana kuronga kudya) zuva rega rega uye nzvimbo ichaita basa rako.
MaCDI anoenzanisa sei nemaDV?
The Daily Value (DV) yakagadzirwa neUnited States Food and Drug Administration kubatsira vateereri kudzidza zvakawanda pamusoro pezvibereko zvinowanikwa muzvokudya zvakaiswa pasi zvavari kutenga. Iyo DV yakafanana neRRA kana AI, asi haisi nguva dzose yakangofanana nokuti haina kutora makore kana zvepabonde kuti zviongorore. Pane kudaro, maDV anoshandisa zuva rega rega caloric intakes, uye paunotarisa Nutrient Facts mavara, iwe uchaona DV se "% DV" uye uchakwanisa kuona kuti zviyero zvekudikanwa kwezuva nezuva kwemuti iwoyo zvinosangana kuburikidza nekushandira kumwe kwechigadzirwa chekudya.
Zvinyorwa Zvinyorwa zvinyorwa zvinotarisirwa kune zvekudya zvose zvakapetwa, asi kwete zvose zvinovaka muviri zvicharatidzwa. Iwe uchaona zvinhu zvakadai semakoriori, mafuta, cholesterol, kutora mafuta, shuga, maproteni, marhydridi, fiber, calcium, iron, sodium, vitamini A, uye vitamini C. Dzimwe nguva uchaona mamwe mavitamini kana zvicherwa zvakanyorwa, asi izvo muiti wezvokudya.
Sources:
National Institute of Health, Office of Dietary Supplements. "Mazuva Ano Maitiro." Yakasvika pana June 29, 2016. https://ods.od.nih.gov/HealthInformation/dailyvalues.aspx.
Institute of Medicine (US) Zvokudya uye Nutrition Bhodi. Dietary Reference Intakes: Chirongwa Chekuongororwa Nengozi Yokugadzira Nhamba Dzakakwirira dzeNutrients. Washington (DC): National Academies Press (US); 1998. "Chii chinonzi Dietary Reference Intakes?" Yakasvika pana June 29, 2016. http://www.ncbi.nlm.nih.gov/books/NBK45182/.
Institute of Medicine (US) Subcommittee yekutaridzirwa uye kushandiswa kweDetary Reference Intakes; Institute of Medicine (US) Dare Rinomira reScientific Assessment yeDetary Reference Intakes. Dietary Reference Intakes: Applications in Dietary Planning. Washington (DC): National Academies Press (US); 2003. "Kushandisa Dietary Reference Intakes muzvirongwa zvekugadzirira vanhu." Yakasvika muna June 29, 2016. http://www.ncbi.nlm.nih.gov/books/NBK221374/.
The National Academy of Sciences, Engineering, uye Medicine, Health and Medicine Division. "Dheari Reference Reference Intakes Tables nekushanda." Yakapera June 29, 2016. http://www.nationalacademy.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.