Tej zaum koj yuav tsis paub tias muaj coob tus neeg tsis tau txais txaus 7 yam khoom noj tseem ceeb

Cov khoom noj muaj txiaj ntsig xws li hlau thiab calcium yog qhov tseem ceeb rau kev noj qab haus huv ntawm cov ntshav thiab pob txha. Tab sis kev tshawb fawb tshiab qhia tau hais tias ntau dua ib nrab ntawm cov pej xeem hauv ntiaj teb tsis tau txais cov khoom noj muaj txiaj ntsig no thiab tsib yam khoom noj muaj txiaj ntsig uas tseem ceeb rau tib neeg kev noj qab haus huv.

Ib txoj kev tshawb fawb luam tawm hauv The Lancet Global Health rau lub Yim Hli 29 pom tias muaj ntau tshaj 5 billion tus tib neeg tsis noj txaus iodine, vitamin E lossis calcium. Muaj ntau tshaj 4 billion tus tib neeg noj tsis txaus hlau, riboflavin, folate thiab vitamin C.

"Peb txoj kev tshawb fawb yog ib kauj ruam loj mus tom ntej," tus kws sau ntawv ua tus thawj coj ntawm kev tshawb fawb Christopher Free, Ph.D., tus kws tshawb fawb ntawm UC Santa Barbara's Institute of Marine Science thiab Bren School of Environmental Science and Management, tau hais hauv ib daim ntawv tshaj tawm xov xwm. Free kuj yog ib tus kws tshaj lij hauv kev noj haus tib neeg.

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

Raws li kev tshawb fawb tshiab, cov kev tshawb fawb yav dhau los tau soj ntsuam qhov tsis txaus ntawm cov micronutrient lossis tsis muaj cov khoom noj uas muaj cov as-ham no thoob plaws ntiaj teb, tab sis tsis tau muaj kev kwv yees thoob ntiaj teb txog kev noj haus raws li qhov xav tau ntawm cov as-ham.

Vim li no, pab pawg neeg tshawb fawb tau kwv yees qhov tshwm sim ntawm kev noj tsis txaus ntawm 15 micronutrients hauv 185 lub tebchaws, sawv cev rau 99.3% ntawm cov pej xeem. Lawv tau xaus lus no los ntawm kev ua qauv - siv "cov txheej txheem thoob ntiaj teb ntawm cov kev xav tau kev noj haus tshwj xeeb rau hnub nyoog thiab poj niam txiv neej" rau cov ntaub ntawv los ntawm 2018 Global Diet Database, uas muab cov duab raws li kev soj ntsuam tus kheej, kev soj ntsuam tsev neeg thiab cov ntaub ntawv khoom noj hauv tebchaws. Kev kwv yees cov tswv yim.

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

"Cov txiaj ntsig no yog qhov txhawj xeeb," tus sau ntawv tshawb fawb Ty Beal, tus kws tshaj lij kev tshaj lij ntawm Global Alliance for Improved Nutrition hauv Switzerland, tau hais hauv tsab xov xwm tshaj tawm. "Feem ntau cov neeg - ntau dua li qhov xav tau yav dhau los, hauv txhua thaj chaw thiab hauv cov tebchaws ntawm txhua qib nyiaj tau los - tsis noj txaus ntawm ntau yam micronutrients tseem ceeb. Cov qhov sib txawv no ua rau muaj kev puas tsuaj rau kev noj qab haus huv thiab txwv tsis pub tib neeg muaj peev xwm thoob ntiaj teb."

Dr. Lauren Sastre, tus pab xibfwb qhia txog kev noj haus thiab tus thawj coj ntawm qhov kev pab cuam Farm to Clinic ntawm East Carolina University hauv North Carolina, tau hais los ntawm email tias txawm hais tias cov kev tshawb pom no tshwj xeeb, lawv sib xws nrog lwm cov kev tshawb fawb me me, tshwj xeeb hauv lub tebchaws. Cov kev tshawb pom no tau sib xws ntau xyoo dhau los.

"Qhov no yog ib txoj kev tshawb fawb muaj nqis," Sastre ntxiv, uas tsis koom nrog txoj kev tshawb fawb no.

Kev soj ntsuam cov teeb meem kev noj haus thoob ntiaj teb

Txoj kev tshawb fawb no muaj ntau yam kev txwv tseem ceeb. Ua ntej, vim tias txoj kev tshawb fawb no tsis suav nrog kev noj cov tshuaj ntxiv thiab cov khoom noj uas muaj tshuaj ntxiv, uas yuav ua rau qee tus neeg noj qee yam khoom noj muaj txiaj ntsig ntau dua, qee qhov tsis zoo uas pom hauv txoj kev tshawb fawb no tej zaum yuav tsis loj heev hauv lub neej tiag tiag.

Tiamsis cov ntaub ntawv los ntawm United Nations Children's Fund qhia tau tias 89% ntawm cov neeg thoob plaws ntiaj teb noj ntsev iodized. "Yog li, iodine tej zaum yuav yog tib yam khoom noj khoom haus uas kev noj zaub mov tsis txaus raug kwv yees ntau dhau lawm,".

"Kuv tsuas yog thuam tias lawv tsis quav ntsej txog potassium vim tias tsis muaj cov qauv," Sastre hais. "Peb cov neeg Asmeskas yeej tau txais (polymerity uas pom zoo txhua hnub) ntawm potassium, tab sis feem ntau cov neeg tsis tau txais txaus. Thiab nws yuav tsum tau sib npaug nrog sodium. Ib txhia neeg tau txais sodium ntau dhau, Thiab tsis tau txais potassium txaus, uas yog qhov tseem ceeb rau cov ntshav siab (thiab) kev noj qab haus huv ntawm lub plawv."

Tsis tas li ntawd xwb, cov kws tshawb fawb tau hais tias tsis muaj cov ntaub ntawv tiav ntau ntxiv txog kev noj zaub mov ntawm tus kheej thoob ntiaj teb, tshwj xeeb tshaj yog cov ntaub ntawv uas sawv cev rau lub tebchaws lossis suav nrog kev noj ntau tshaj ob hnub. Qhov tsis txaus no txwv tsis pub cov kws tshawb fawb muaj peev xwm los lees paub lawv cov qauv kwv yees.

Txawm hais tias pab neeg tau ntsuas qhov kev noj zaub mov tsis txaus, tsis muaj cov ntaub ntawv qhia txog seb qhov no puas ua rau muaj kev tsis txaus ntawm cov khoom noj khoom haus uas yuav tsum tau kuaj mob 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

Cov kws noj haus thiab cov 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 tau pom los ntawm kev kuaj ntshav.

"Cov micronutrients ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm lub hlwb, kev tiv thaiv kab mob (thiab) kev ua haujlwm ntawm lub cev," Sastre hais. "Txawm li cas los xij, peb tsis noj txiv hmab txiv ntoo, zaub, txiv ntoo qhuav, noob, cov nplej tag nrho - qhov chaw uas cov khoom noj no los ntawm. Peb yuav tsum ua raws li American Heart Association cov lus qhia, 'noj zaj sawv.'"

Nov yog daim ntawv teev cov khoom noj uas muaj xya yam khoom noj uas tsawg tshaj plaws hauv ntiaj teb thiab qee yam khoom noj uas muaj ntau hauv:

1. Calcium
● Tseem ceeb rau cov pob txha muaj zog thiab kev noj qab haus huv tag nrho
● Pom muaj nyob rau hauv cov khoom noj mis nyuj thiab cov khoom hloov pauv uas muaj cov taum pauv, txiv ntseej almond lossis mov; cov zaub ntsuab tsaus; taum pauv; ntses sardines; ntses salmon; tahini; kua txiv kab ntxwv lossis kua txiv qaub uas muaj cov tshuaj ntxiv.

2. Cov kua qaub folic

● Tseem ceeb rau kev tsim cov qe ntshav liab thiab kev loj hlob thiab kev ua haujlwm ntawm cov qe ntshav, tshwj xeeb tshaj yog thaum cev xeeb tub
● Muaj nyob rau hauv cov zaub ntsuab tsaus, taum pauv, taum pauv, lentils thiab cov nplej uas muaj cov tshuaj ntxiv xws li mov ci, pasta, mov thiab cov nplej zom

3. Cov tshuaj iodine

● Tseem ceeb rau kev ua haujlwm ntawm cov thyroid thiab kev loj hlob ntawm pob txha thiab lub hlwb
● Pom muaj nyob rau hauv ntses, seaweed, cw, cov khoom noj mis nyuj, qe thiab ntsev iodized

4. Hlau

● Tseem ceeb rau kev xa cov pa oxygen mus rau lub cev thiab rau kev loj hlob thiab kev txhim kho
● Pom muaj nyob rau hauv cov ntses oysters, os, nqaij nyuj, ntses sardines, ntses qav, nqaij yaj, cov khoom noj uas muaj fortified, spinach, artichokes, taum, lentils, cov nplooj ntsuab tsaus thiab qos yaj ywm.

5.Magnesium

● Tseem ceeb rau kev ua haujlwm ntawm cov leeg nqaij thiab cov hlab ntsha, cov ntshav qab zib, cov ntshav siab, thiab kev tsim cov protein, pob txha, thiab DNA,
● Pom muaj nyob rau hauv cov taum pauv, txiv ntoo qhuav, noob, cov nplej tag nrho, cov zaub ntsuab nplooj thiab cov nplej uas muaj cov tshuaj ntxiv

6. Niacin

● Tseem ceeb rau lub paj hlwb thiab lub plab zom mov
● Pom muaj nyob rau hauv nqaij nyuj, nqaij qaib, kua txiv lws suav, nqaij qaib ntxhw, mov xim av, noob taub dag, ntses salmon thiab cov nplej uas muaj fortified

7. Riboflavin

● Tseem ceeb rau kev hloov pauv zog ntawm cov khoom noj, lub cev tiv thaiv kab mob, thiab daim tawv nqaij thiab plaub hau noj qab nyob zoo
● Pom muaj nyob rau hauv qe, cov khoom noj mis nyuj, nqaij, cov nplej thiab cov zaub ntsuab

Txawm hais tias muaj ntau yam khoom noj khoom haus uas tuaj yeem tau txais los ntawm cov khoom noj, cov khoom noj khoom haus uas tau txais yog me me heev thiab tsis txaus los txhawb cov kev xav tau kev noj qab haus huv ntawm tib neeg, yog li ntawd ntau tus neeg tig lawv txoj kev xav mus raucov tshuaj noj kom zoo.

Tiamsis muaj ib txhia neeg muaj ib lo lus nug: Puas yog lawv yuav tsum noj cov tshuaj pab kom noj qab nyob zoo?

Tus kws tshawb fawb loj Hegel tau hais tias "kev muaj nyob yog qhov tsim nyog", thiab qhov no kuj muaj tseeb rau cov tshuaj noj. Kev muaj nyob muaj nws lub luag haujlwm thiab nws tus nqi. Yog tias kev noj zaub mov tsis tsim nyog thiab kev noj zaub mov tsis sib npaug, cov tshuaj noj yuav yog cov tshuaj muaj zog rau cov qauv kev noj zaub mov tsis zoo. Ntau cov tshuaj noj tau ua rau muaj kev pab loj heev rau kev tswj hwm kev noj qab haus huv ntawm lub cev. Piv txwv li, vitamin D thiab calcium tuaj yeem txhawb kev noj qab haus huv ntawm pob txha thiab tiv thaiv kev mob pob txha; folic acid tuaj yeem tiv thaiv cov hlab ntsha hauv plab tsis zoo.

Tej zaum koj yuav nug tias, "Tam sim no peb tsis muaj kev tsis txaus zaub mov thiab dej haus lawm, peb yuav ua li cas thiaj tsis muaj cov as-ham txaus?" Hauv qhov no tej zaum koj yuav tsis nkag siab txog lub ntsiab lus ntawm kev tsis noj qab haus huv. Kev tsis noj txaus (hu ua kev tsis txaus zaub mov) tuaj yeem ua rau tsis noj qab haus huv, ib yam li kev noj ntau dhau (hu ua kev noj zaub mov ntau dhau), thiab kev xaiv zaub mov tsis zoo (hu ua kev tsis sib npaug ntawm cov zaub mov) kuj tuaj yeem ua rau tsis noj qab haus huv.

Cov ntaub ntawv tseem ceeb qhia tau tias cov neeg nyob hauv nroog muaj peb yam khoom noj tseem ceeb xws li protein, rog, thiab carbohydrates txaus, tab sis tseem muaj qee yam khoom noj tsis txaus xws li calcium, hlau, vitamin A, thiab vitamin D. Tus nqi ntawm cov neeg laus uas tsis muaj zaub mov txaus yog 6.0%, thiab tus nqi ntawm cov neeg nyob hauv nroog uas muaj hnub nyoog 6 xyoo thiab siab dua yog 9.7%. Tus nqi ntawm cov menyuam yaus uas muaj 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 cov tshuaj ntxiv raws li koj xav tau raws li koj tus kheej xav tau los ntawm kev noj zaub mov kom zoo muaj txiaj ntsig zoo rau kev tiv thaiv thiab kho kev tsis noj qab haus huv, yog li ntawd tsis txhob tsis quav ntsej lawv. Tab sis tsis txhob cia siab rau cov tshuaj ntxiv ntau dhau, vim tias tam sim no tsis muaj cov tshuaj ntxiv twg tuaj yeem nrhiav pom thiab sau cov qhov tsis zoo ntawm cov qauv zaub mov tsis zoo. Rau cov neeg ib txwm, kev noj zaub mov kom zoo thiab sib npaug yog qhov tseem ceeb tshaj plaws.