Qhov koj yuav tsis paub yog tias ntau tus neeg tsis tau txais 7 cov khoom noj tseem ceeb txaus

Cov khoom noj xws li hlau thiab calcium yog qhov tseem ceeb rau cov ntshav thiab pob txha noj qab haus huv. Tab sis ib txoj kev tshawb fawb tshiab qhia tau hais tias ntau tshaj ib nrab ntawm lub ntiaj teb cov pej xeem tsis tau txais cov as-ham txaus thiab tsib lwm cov as-ham uas tseem ceeb heev rau tib neeg noj qab haus huv.

Ib txoj kev tshawb fawb luam tawm hauv Lancet Ntiaj Teb Kev Noj Qab Haus Huv thaum Lub Yim Hli 29 pom tias ntau dua 5 billion tus tib neeg tsis haus iodine txaus, vitamin E lossis calcium. Ntau tshaj 4 billion tus tib neeg noj tsis txaus ntawm cov hlau, riboflavin, folate thiab vitamin C.

"Peb txoj kev tshawb fawb yog ib kauj ruam loj rau pem hauv ntej," kev tshawb fawb tus thawj coj Christopher Free, Ph.D., tus kws tshawb fawb ntawm UC Santa Barbara's Institute of Marine Science thiab Bren School of Environmental Science thiab Management, tau hais hauv nqe lus hais tias. xovxwm tso tawm. Dawb kuj yog tus kws tshaj lij ntawm tib neeg kev noj haus.

Dawb ntxiv, "Qhov no tsis yog vim nws muab thawj qhov kev kwv yees ntawm kev noj cov micronutrient tsis txaus rau 34 hnub nyoog thiab pawg poj niam txiv neej nyob hauv yuav luag txhua lub tebchaws, tab sis kuj vim tias nws ua rau cov qauv no thiab cov txiaj ntsig tau yooj yim rau cov kws tshawb fawb thiab cov kws kho mob."

Raws li txoj kev tshawb fawb tshiab, cov kev tshawb fawb yav dhau los tau soj ntsuam cov micronutrient deficiencies los yog tsis txaus ntawm cov khoom noj uas muaj cov as-ham nyob ib ncig ntawm lub ntiaj teb no, tab sis tseem tsis tau muaj ib tug thoob ntiaj teb kev kwv yees raws li cov as-ham.

Rau cov laj thawj no, pab pawg tshawb fawb tau kwv yees qhov tshwm sim ntawm qhov tsis txaus ntawm 15 micronutrients hauv 185 lub teb chaws, sawv cev rau 99.3% ntawm cov pejxeem. Lawv tau mus txog qhov kev txiav txim siab no los ntawm kev ua qauv - siv "kev sib haum xeeb thoob ntiaj teb ntawm hnub nyoog- thiab poj niam txiv neej cov kev cai noj zaub mov tshwj xeeb" rau cov ntaub ntawv los ntawm 2018 Ntiaj Teb Kev Noj Qab Haus Huv Database, uas muab cov duab raws li cov kev tshawb fawb ntawm tus kheej, kev tshawb fawb hauv tsev thiab cov ntaub ntawv khoom noj hauv lub tebchaws. Input kwv yees.

Cov kws sau ntawv kuj pom qhov sib txawv ntawm cov txiv neej thiab poj niam. Cov poj niam muaj feem ntau dua li cov txiv neej kom tsis txaus ntawm iodine, vitamin B12, hlau thiab selenium. Cov txiv neej, ntawm qhov tod tes, tsis txaus magnesium, zinc, thiamine, niacin thiab vitamins A, B6 thiab C.
Kev sib txawv hauv cheeb tsam kuj pom tseeb. Kev noj tsis txaus ntawm riboflavin, folate, vitamins B6 thiab B12 yog qhov hnyav tshwj xeeb hauv Is Nrias teb, thaum noj calcium ntau tshaj plaws hauv South thiab East Asia, sub-Saharan Africa thiab Pacific.

"Cov txiaj ntsig no cuam tshuam txog," kev tshawb fawb co-sau Ty Beal, tus kws tshaj lij kev tshaj lij ntawm Lub Ntiaj Teb Alliance for Improved Nutrition hauv Switzerland, tau hais hauv xov xwm tshaj tawm. "Feem ntau cov neeg - txawm tias ntau dua li qhov kev xav yav dhau los, hauv txhua cheeb tsam thiab hauv lub tebchaws ntawm txhua qib nyiaj tau los - tsis haus ntau ntau yam tseem ceeb micronutrients. Cov kev tsis sib haum no ua rau muaj kev noj qab haus huv thiab txwv lub ntiaj teb ntawm tib neeg lub peev xwm. "

Dr. Lauren Sastre, tus pab xibfwb ntawm kev tshawb fawb txog kev noj haus thiab tus thawj coj ntawm Farm to Clinic program ntawm East Carolina University hauv North Carolina, tau hais los ntawm email tias txawm tias qhov kev tshawb pom muaj qhov tshwj xeeb, lawv tau ua raws li lwm cov kev tshawb fawb me me hauv lub tebchaws. Cov kev tshawb pom tau zoo sib xws rau ntau xyoo.

"Qhov no yog ib qho kev kawm muaj txiaj ntsig," ntxiv Sastre, uas tsis koom nrog hauv kev kawm.

Ntsuam xyuas cov teeb meem kev noj haus thoob ntiaj teb

Txoj kev tshawb no muaj ntau yam kev txwv tseem ceeb. Ua ntej, vim tias txoj kev tshawb no tsis suav nrog kev noj cov tshuaj ntxiv thiab cov khoom noj muaj zog, uas tuaj yeem ua rau qee tus neeg tau txais cov khoom noj muaj txiaj ntsig, qee qhov kev tsis txaus ntseeg hauv txoj kev tshawb fawb no yuav tsis yog qhov hnyav hauv lub neej tiag tiag.

Tab sis cov ntaub ntawv los ntawm United Nations Children's Fund qhia tias 89% ntawm cov neeg thoob ntiaj teb haus cov ntsev iodized. "Yog li, iodine tej zaum tsuas yog cov khoom noj uas tsis txaus los ntawm cov zaub mov yog qhov tsis txaus ntseeg,"

"Kuv qhov kev thuam tsuas yog tias lawv tsis quav ntsej txog cov poov tshuaj vim tias tsis muaj cov qauv," Sastre tau hais. "Peb cov neeg Amelikas yeej tau txais (pom zoo txhua hnub) ntawm cov poov tshuaj, tab sis cov neeg feem coob tsis tau txais ze li txaus. Thiab nws yuav tsum tau sib npaug nrog sodium. Qee cov neeg tau txais sodium ntau dhau, Thiab tsis tau txais cov poov tshuaj txaus, uas yog qhov tseem ceeb. rau ntshav siab (thiab) mob plawv. "

Tsis tas li ntawd, cov kws tshawb fawb tau hais tias muaj cov ntaub ntawv ua tiav me ntsis ntawm tus neeg noj zaub mov noj thoob ntiaj teb, tshwj xeeb tshaj yog cov ntaub ntawv teev cov neeg sawv cev hauv tebchaws lossis suav nrog kev noj ntau dua ob hnub. Qhov kev tsis txaus no txwv cov kws tshawb fawb lub peev xwm los ntsuas lawv cov qauv kwv yees.

Txawm hais tias pab pawg tau ntsuas qhov kev noj haus tsis txaus, tsis muaj cov ntaub ntawv hais txog seb qhov no ua rau muaj kev noj zaub mov tsis zoo uas yuav tsum tau kuaj xyuas los ntawm kws kho mob lossis kws noj zaub mov raws li kev kuaj ntshav thiab / lossis cov tsos mob.

Kev noj zaub mov zoo dua

Nutritionists thiab kws kho mob tuaj yeem pab koj txiav txim siab seb koj puas tau txais cov vitamins lossis minerals txaus lossis yog tias qhov tsis txaus los ntawm kev kuaj ntshav.

"Micronutrients ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm tes, tiv thaiv kab mob (thiab) cov metabolism," Sastre tau hais. "Txawm li cas los peb tseem tsis tau noj txiv hmab txiv ntoo, zaub, txiv ntseej, noob, cov nplej tag nrho - qhov twg cov zaub mov no tuaj. Peb yuav tsum ua raws li American Heart Association cov lus pom zoo, ' noj zaj sawv.'"

Ntawm no yog cov npe ntawm qhov tseem ceeb ntawm xya cov khoom noj uas muaj qis tshaj plaws hauv ntiaj teb thiab qee cov khoom noj uas lawv nplua nuj nyob hauv:

1. Calcium
● Ib qho tseem ceeb rau cov pob txha muaj zog thiab kev noj qab haus huv tag nrho
● Pom muaj nyob rau hauv cov khoom siv mis nyuj thiab fortified soy, almond los yog mov hloov pauv; nplooj ntsuab ntsuab; taum paj; sardines; salmon; tahini; fortified txiv kab ntxwv los yog txiv kab ntxwv kua txiv

2. Folic acid

● Tseem ceeb rau kev tsim cov qe ntshav liab thiab kev loj hlob ntawm tes thiab kev ua haujlwm, tshwj xeeb tshaj yog thaum cev xeeb tub
● Muaj nyob rau hauv cov zaub ntsuab tsaus, taum, peas, lentils thiab fortified nplej xws li mov ci, pasta, mov thiab cereals

3. Iodine

● Ib qho tseem ceeb rau cov thyroid ua haujlwm thiab kev loj hlob ntawm pob txha thiab hlwb
● Pom muaj nyob rau hauv ntses, seaweed, cws, khoom noj siv mis, qe thiab iodized ntsev

4. Hlau

● Qhov tseem ceeb rau kev xa cov pa oxygen rau lub cev thiab kev loj hlob thiab kev loj hlob
● Pom muaj nyob rau hauv oysters, os, nqaij nyuj, sardines, roob ris, yaj, fortified cereals, spinach, artichokes, taum, lentils, tsaus nplooj ntsuab thiab qos yaj ywm

5. Magnesium

● Ib qho tseem ceeb rau cov leeg nqaij thiab paj hlwb, ntshav qab zib, ntshav siab, thiab tsim cov protein, pob txha, thiab DNA
● Pom muaj nyob rau hauv legumes, ceev, noob, tag nrho cov nplej, ntsuab nplooj zaub thiab fortified cereals

6. Niacin

● Ib qho tseem ceeb rau lub paj hlwb thiab digestive system
● Pom muaj nyob rau hauv nqaij nyuj, nqaij qaib, lws suav sauce, qaib ntxhw, mov xim av, taub dag noob, ntses salmon thiab fortified cereals

7. Riboflavin

● Ib qho tseem ceeb rau cov zaub mov muaj zog metabolism, tiv thaiv kab mob, thiab noj qab haus huv ntawm daim tawv nqaij thiab plaub hau
● Pom muaj nyob rau hauv qe, khoom noj siv mis, nqaij, nplej thiab zaub ntsuab

Txawm hais tias muaj ntau cov as-ham tuaj yeem tau txais los ntawm cov zaub mov, cov as-ham tau txais tsawg heev thiab tsis txaus los txhawb tib neeg cov kev xav tau kev noj qab haus huv, yog li muaj coob tus neeg tig mus raunoj tshuaj ntxiv.

Tab sis qee cov neeg muaj lus nug: Puas yog lawv yuav tsum noj cov tshuaj noj kom zoo?

Tus kws tshawb fawb zoo Hegel ib zaug tau hais tias "kev muaj tiag yog qhov tsim nyog", thiab tib yam muaj tseeb rau kev noj zaub mov. Kev tshwm sim muaj nws lub luag haujlwm thiab nws tus nqi. Yog tias kev noj zaub mov tsis tsim nyog thiab kev noj zaub mov tsis txaus tshwm sim, cov khoom noj khoom haus tuaj yeem yog ib qho muaj zog ntxiv rau cov qauv kev noj haus tsis zoo. Ntau yam kev noj haus tau ua rau muaj txiaj ntsig zoo rau kev noj qab haus huv lub cev. Piv txwv li, vitamin D thiab calcium tuaj yeem txhawb cov pob txha noj qab haus huv thiab tiv thaiv kev mob pob txha; folic acid tuaj yeem tiv thaiv kev tsis haum xeeb ntawm fetal neural tube.

Tej zaum koj yuav nug hais tias, "Tam sim no peb tsis muaj zaub mov tsis txaus thiab dej haus, peb yuav ua li cas thiaj li tsis txaus cov khoom noj?" Ntawm no koj yuav tau underestimating lub connotation ntawm malnutrition. Kev noj zaub mov tsis txaus (hu ua kev noj zaub mov tsis txaus) tuaj yeem ua rau muaj kev noj zaub mov tsis txaus, xws li noj ntau dhau (hu ua overnutrition), thiab kev noj zaub mov tsis txaus (paub tias yog zaub mov tsis txaus) kuj tuaj yeem ua rau tsis muaj zaub mov noj.

Cov ntaub ntawv ntsig txog qhia tau hais tias cov neeg nyob hauv muaj kev txaus siab ntawm peb cov khoom noj tseem ceeb ntawm cov protein, rog, thiab carbohydrates hauv cov khoom noj khoom haus, tab sis qhov tsis txaus ntawm qee cov as-ham xws li calcium, hlau, vitamin A, thiab vitamin D tseem muaj. Tus neeg laus noj zaub mov tsis txaus yog 6.0%, thiab tus nqi ntshav siab ntawm cov neeg nyob hauv hnub nyoog 6 thiab siab dua yog 9.7%. Cov kab mob ntshav qab zib hauv cov menyuam hnub nyoog 6 txog 11 xyoos thiab cov poj niam cev xeeb tub yog 5.0% thiab 17.2% feem.

Yog li ntawd, kev noj zaub mov noj ntawm cov koob tshuaj tsim nyog raws li koj tus kheej xav tau los ntawm kev noj zaub mov kom zoo muaj txiaj ntsig los tiv thaiv thiab kho cov khoom noj tsis txaus, yog li tsis txhob tsis kam lees lawv qhov muag tsis pom. Tab sis tsis txhob cia siab rau kev noj zaub mov ntau dhau, vim tias tam sim no tsis muaj cov khoom noj ntxiv tuaj yeem kuaj pom thiab ua tiav qhov khoob hauv cov qauv kev noj haus tsis zoo. Rau cov neeg zoo tib yam, kev noj zaub mov kom tsim nyog thiab sib npaug yog qhov tseem ceeb tshaj plaws.