Nei Kutya Zvokudya zve Diest and Over-Supplemented
Vakawanda vanoda mafaro vatora matanho avo kune rimwe divi pamwe chete nezvirongwa zvavo zvekudya. Mitumbi yavo yakanaka, inotsanangurwa, uye inokodzera nzvimbo. Zvisizvo zvisingaoneki zviri kutarisana mukati mehupenyu hwavo hwekuita.
Zvirongwa zvekudya zvakazvigadzirira zvakagadzira munhu asina kuchena musumbu ane utachiona husina kusimba uye zvinogona kuitika kwenguva refu yehutano. Journal ye International Society of Sports Nutrition yakabudisa nyaya yekuudza Diary DIY (zviite iwe pachako) kudya uye kuwedzera mitemo yakanyanya kudarika kukurudzirwa kwemazuva ose pakati pevatambi. "Iyi miitiro yekudya inowanzoita kuti kuwedzererwa kweimwe macro uye / kana micronutrients, kujekesa vatambi kuti zvive nengozi dzehutano."
Zvimwe Zvingaita Ngozi dzehutano
Vanhu vazhinji vanotevera mishonga yekudya kubva paIndaneti kumadzikisa masayiti, magazini, kana kubata mazano. Vanotanga mapurogiramu pasina kufungidzira kwezvinoitika zvinokanganisa migumisiro kune utano.
Kana zvasvika kune utano, hutano, nekudya , hazvina kumbove-ukuru-zvakakodzera-yose chirongwa. Zvinosuruvarisa, vanhu vakawanda vachakopa izvo zvakashanda kune mumwe munhu uye kazhinji nguva dzinoshandisa "zviri nani zviri nani" mutemo.
Zvimwe mapuroteni uye zvinowedzera zvinoratidzika sezvakanyanya kukanganisa zve chirongwa chekudya cha DIY. Chido chekuchengetedza mishonga yakanyatsorongeka inokurudzira chero tsvakurudzo yega yega yekudya kunovaka muviri.
"Ngozi dzezvokudya zvakazvigadzirira: nyaya yevadzidzisi vemamiti" kudzidza kunobatsira pamusoro penyaya iyi inokosha uye inokakavadzana. Chinangwa chekudzidza chakaongorora hutano hwehutano hwehupenyu huno huripo nekufamba kwenguva uye kunyanya kutarisana nematambudziko emagumisiro.
Bhuku rinonzi British Journal of Nutrition rekuongorora kwakaitika rakashuma kuti vatambi vaiti zvikonzero zvekuwedzera kudarika kwepamusoro kwaive "kufarira kunoda kwemaviri echisimba uye chifukidzo chezvinyorwa zvemagetsi." Vakatambi vaitenda kuti vaida mishonga yakawanda nekuda kwekudzidzira kwakakwirira.
Maererano nedzimwe nyaya, vatambi vakazvitsvakira kuti vawedzere kuverenga mavara mapepa (panowanikwa) uye kuwandisa kwekudya kwakataurwa nemutambi wacho. Pakati pevanokwana 3 887 vatambi vechikwata, zvakawanikwa 1 kusvika kune makumi manomwe nemakumi mana nematanhatu zvakagadzirwa nemutambo. Izvi zvinodarika zvakanyanya kudyidzana kwemazuva ose (RDA) uye zvinokonzerwa nepamusoro yehuwandu hwekudya (UL).
Tsvakurudzo yaisanganisira mukomana wechidiki achishambira achishandisa gumi zvakasiyana-siyana. Maererano nekudzidza, kudarika kwekuwedzera kwekuwedzera kunopa chikonzero chekufunganya. Vatambi vasiri kufungisisa kudya zvokudya zvakasimbiswa uye kutora zvinowedzera zvinogona kukonzera zvinetso zvehutano.
Kudya zvokudya zvakasimbiswa uye kutora mazinga akawanda ekuwedzera zvinowedzera kushandiswa kwese kwevhithamini nemaminera. Iko kusanganiswa kunogona kudarika kudarika kukurudzirwa kwekubhadhara kwezuva nezuva (RDA) kune mumwe munhu uye kunogona kusvika kumatanho anotyisa.
"Migumisiro inosanganisa inogona kusanganisira nguva shomanana inodzokorora miviri yepamusoro uye zvinoguma kwenguva yakareba sekufambira mberi kwekenza."
Ndiudze zvimwe
Sangano reNational Institutes of Health rakabudisa tsvakurudzo inoratidza kuti mutambi wezvokudya anowanzosina kuenzana uye ane mikana "yekukanganisa zvido zvemitambo." Tsvakurudzo yakawanawo kushaya simba kwezvinhu zvakakosha zvinovaka pamusana pezvokudya zvakazvigadzirisa kubvisa macro uye michi-michi inokosha.
Simba rekushanda rinoda hutano hwakakwana hwezvimiti kuti urambe uchishanda. Kuramba kwedu kwehutano hwehutano hwakadai sekuchengetedza mwoyo, uropi , nemapapu zvinowedzerawo kune zvinovaka muviri zvakakwana.
Mune chiitiko chekudzidzira muviri wemakore makumi matatu nemakore makumi matatu nematatu , akataura kuti kuneta uye kuneta zvinopesana nebasa rake nemitambo. Uyewo, akanyunyuta nezvekurwadziwa kwepamusoro kwepamuviri nehuwandu hwemashure ezuva nezuva mushure mekudya.
Akadya puroteni yakakura kwazvo, yakashata mu fiber , uye yakawedzerwa nemukaka-yakagadzirwa neprotein zvinwiwa uye mavhithamini akawanda nemaminerari. Chiitiko chekuongorora chiitiko chakaratidzira chisingaperi chisina kuchengetwa uye chekudya zvakagadzirwa zvingadai zvakaita kuti atadze zvirwere.
Mitambo Kudya Kupa mazano
Zvose zvinowanzoitwa pakati peongororo dzakaratidza vatambi kuti vape mazano pamusoro pekudya kwakakodzera. Maererano nezvedzidzo zvemitambo, pane chido chemitambo yekupa nhaurirano kupa mazano kubatsira vatambi. Dzidzo inowanikwa kuburikidza nekupa mazano inobatsira vatambi kuti vavandudze mararamiro avo, utano, uye mitambo.
Ikoko kunoratidzika kuva nekunyoreswa kwekukosha kwekudya kwakagadzikana uye kuve nekufungidzira kweanonzi simba rekuwedzera kune vamwe vatambi. Uyezve, kusava nekuziva kukuru kwemigumisiro yakaipa yepamusoro pekuwedzera kuwedzera kune vakwikwidzi. Zvinokurudzirwa kune vashandi vezvokudya uye vadzidzisi kuti vaudze vatambi pamusoro pezvinokonzerwa nehutano hwehutano hwezvokudya zvakagadzirwa uye kuwedzera. Iyi nhungamiro inokosha inogona kunyatsodzivirira zvirwere zvakakomba uye zvisingaperi.
Sources
Nyaya yeInternational Society of Sports Nutrition, Zvimwe zvinokonzerwa nezvokudya zvakazvigadzirira: nyaya yemuumbi wemamiti, Lucio Della Guardia et al., 4/1/15
The British Journal of Nutrition, Zvakawanda zvakadini? Nyaya yenyaya yezvokudya zvinoshandiswa pakutsvaga kwekushandiswa kwemutambo wepamusoro-soro, Carlsohn A et al., 6/28/11
US National Library yeMishonga National Institutes of Health, Kuongororwa kwesimba uye kudya kwezvokudya kwevarume vechidiki vanoita mitambo yeaerobic, Wierniuk A et al., 2013