Ingabe Okusanhlamvu Okuqinisiwe Kunempilo? Sacela I-Nutritionist ukuthi i-Scoop

Amagama Amahle Kakhulu Ezingane

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Awugunci ngokugcina okusanhlamvu okunoshukela ezitsheni zezingane zakho futhi esikhundleni salokho ulethe kuphela okusanhlamvu kwasekuseni okuzidla ngamavithamini namaminerali amaningi ebhokisini: okusanhlamvu okuqinisiwe. Kodwa ingabe lokho kusho ukuthi baphile saka? Sikhulume noDkt. Felicia Stoler, DCN, isazi sezokudla esibhalisiwe, isazi sokudla okunomsoco kanye nokuzivocavoca umzimba, ukuze sithole iqiniso.

Yiziphi Izinhlamvu Eziqinisiwe?

Konke ukudla okuqinisiwe kunamavithamini namaminerali afakwa mathupha kunokuthi avele ngokwemvelo. Ukuqiniswa kwenzeka ekhulwini elidlule njengendlela yokuqinisekisa ukuthi izifo ezihlobene nokuntuleka kwamavithamini ziyagwenywa, kusho uStoler. Ukuqiniswa kwangena ekudleni okubhekwa ‘njengezinto eziyisisekelo’ futhi ezazithengeka kubantu abaningi. Kungakho imikhiqizo evame ukuqiniswa ihlanganisa okubalulekile okunjengokusanhlamvu, okusanhlamvu, ubisi lwezingane, ubisi kanye nejusi. Izinhlamvu eziningi eziqinisiwe zipakishwa kuqala futhi zilungele ukujabulela amakhaza, kodwa futhi ungathola i-oatmeal eqinile kanye nezinhlamvu ezishisayo esitolo.

Noma yikuphi okusanhlamvu osekulungele ukudliwa okuklelisa okusanhlamvu okuphelele njengesithako sawo sokuqala kufanele kuqiniswe ngaphandle uma okusanhlamvu kuwu-100% wokusanhlamvu okuphelele, ngokusho I-USDA . Konke ukudla okuphuma kukolo [e-U.S.] kuqiniswe ngamavithamini B, i-folic acid nokunye, kusho uStoler. Ngakho, nakuba ubisi nejusi ngokuvamile kuvame ukuqiniswa nge-calcium novithamini D e-U.S. (i-hooray yamathambo namazinyo aqinile), okusanhlamvu okuqinile kuqukethe inqwaba yamavithamini namaminerali engeziwe.

Umehluko ungaba mkhulu. Isibonelo, inkomishi yokusanhlamvu eyenziwe ngokolweni ojwayelekile ihlangana namaphesenti ayishumi ensimbi yakho enconywa nsuku zonke. Inani elifanayo lokusanhlamvu okwenziwe ngalo kuqinisiwe ukolweni ungakwazi ukumboza kalula Amaphesenti angu-100 ekudleni kwakho kwansuku zonke okusansimbi, okuqukethe okungama-40 mg indebe ngayinye. Nazi ezinye iziqinisi ezivamile, kanye nokuthi kungani zikulungele:

Amavithamini B:Lokhu kufaka phakathi i-thiamine, i-riboflavin ne-niacin (amavithamini B1, B2 kanye ne-B3), kanye namavithamini B6 no-B12. Inhloso yabo enkulu uku thuthukisa amandla , kodwa futhi zisiza isimiso sezinzwa, igazi nesikhumba. I-Folic acid:I-U.S. iphakathi kwamazwe ambalwa adinga ufulawa kakolweni, okuyisithako esivamile sokusanhlamvu okupakishiwe okubandayo, ukuze kuqiniswe nge-folic acid, uhlobo lokwenziwa lwe-folate. Eyaziwa nangokuthi i-vitamin B9, i-folic acid isetshenziselwa dala amaseli amasha emzimbeni. Kuhle kakhulu kwabesifazane abakhulelwe ngoba kuvimbela ukukhubazeka kokuzalwa, okuyi-neural tube defects njenge-spina bifida noma i-anencephaly, ngokusho i-CDC . I-ayina:Sawubona, ukudla kwengqondo. Insimbi yenza izimanga ukuthuthukiswa kwengqondo , kanye ne kuvimbela i-anemia , ithuthukisa Amasosha omzimba futhi kunomthelela empilweni yegazi. I-calcium:KUYA funda ngososayensi e-ARS Children’s Nutrition Research Center bathole ukuthi izingane ezibeka isitsha sokusanhlamvu okuqiniswe nge-calcium ekuseni zithola i-calcium enconywa nsuku zonke kalula, futhi ngaphandle kokunciphisa ukumunca kwazo okusansimbi. Ngaphezu kokubaluleka kwamazinyo namathambo anempilo, ukusetshenziswa okuphezulu kwe-calcium ebuntwaneni kunganqanda ukukhumuzeka kwamathambo kamuva ekuphileni. I-Zinc:Ukululama kwesilonda, impilo yokuzivikela komzimba, ukusebenza kwe-metabolic: lesi sakhi sikwenza konke. Futhi kuyindlela yokwelapha ethandwayo yezimpawu ezibandayo, kusho i- IMayo Clinic . I-Vitamin A:Ukuthola inani lakho levithamini A elinconywayo nsuku zonke lihle empilweni yamehlo, ukukhula kwamangqamuzana, amandla amasosha omzimba nokusebenza kwezitho, ikakhulukazi lokho kwenhliziyo, amaphaphu nezinso, ngokusho Izikhungo Zezempilo Zikazwelonke . I-Vitamin C:Ebizwa nangokuthi i-ascorbic acid, uvithamini C uvame ukuthenjelwa kuwo njengekhambi lomkhuhlane (nakuba kungeke kukusize ngalutho ukuqala ukuwuthatha uma usuvele ugula). Ekudleni okuqinisiwe, uvithamini C uyi-antioxidant esiza ekwakhekeni kwemithambo yegazi, uqwanga, imisipha kanye ne-collagen, kusho. IMayo Clinic . Iphinde ivikele umzimba wakho kuma-radicals mahhala, anesandla ekuthuthukiseni umdlavuza kanye nesifo senhliziyo. Uvithamini C usiza futhi ukuthi umzimba ugcine okusansimbi. I-Vitamin D:Lesi sakhi sibalulekile ukuhlukaniswa kwamaseli okujwayelekile , kodwa mhlawumbe idume kakhulu ngokuphromotha ukumuncwa kwe-calcium . (Lokho kuchaza ukuthi kungani yengezwe cishe kulo lonke ubisi e-U.S.) I-Pantothenic acid:Njengawo wonke amanye amavithamini B, uvithamini B5 uguqula ama-carbs abe yi-glucose, umzimba owushintsha ube amandla (okusho isitsha sokusanhlamvu esiqinisiwe esinalokhu okukuso kuhle kakhulu ezinganeni ezilele into yokuqala ekuseni). Kubalulekile futhi ekukhuleni kwamaseli abomvu egazi nama-hormone athile nezindlala, kusho Isibhedlela saseMount Sinai . I-Magnesium:Ama-enzyme angama-300+ emizimbeni yethu athintwa i-magnesium enza yonke into kusukela ekulawuleni ushukela wegazi nomfutho wegazi ukuze kugcinwe ukusebenza kwemisipha enempilo nezinzwa, kusho. Inyuvesi yaseHarvard T.H. I-Chan School of Public Health . I-Magnesium isiza futhi imisipha yethu ukuthi ifinyele futhi izinhliziyo zethu zishaye kancane.

Ingabe I-Forified Cereal Inempilo?

Okusanhlamvu okuqinisiwe kungaba yingxenye yokudla okunempilo, kusho uStoler. Uma ungathathi i-multivitamin nsuku zonke noma udle ukudla okunomsoco, okusanhlamvu okuqinisiwe kuyindlela elula yokuthola ukubalwa kwevithamini namaminerali okunconywa nsuku zonke. Futhi zingaba yinzuzo ikakhulukazi kwabesifazane abakhulelwe, izingane kanye nabadla imifino. Cishe wonke ama-cereals aqinisiwe, ngakho umbuzo othi 'impilo' uba ngowokuzikhethela. Ubhekani kulebula yokudla? Kimi, ngibheka ama-calories kanye ne-fiber.

Ngakho, kuncike ngempela okusanhlamvu. Abanye abantula ukudla okunomsoco wangempela noma baqukethe ithani likashukela noma amafutha (sibheka wena, uCap’n Crunch othandekayo). Okusanhlamvu okunempilo okuqinisiwe yilezo ezenziwe ngezinhlamvu ezigcwele futhi ezine-fiber ephezulu namaprotheni. Ifiber eningi kanye/noma amaprotheni okudla kwasekuseni = ukuzizwa unelisekile kuze kube isidlo sasemini. Ingakanani i-fiber okufanele uyihlose? Ngincoma ukudla okusanhlamvu okungenani okungamagremu angu-4 kuye kwangu-5 efayibha ngokuphakelwa ngakunye, kusho uStoler.

Ukwehla Okungaba Khona Kwezinhlamvu Eziqinisiwe

Nakuba kunezinzuzo zokudla okusanhlamvu okuqinisiwe, kunjalo ngobuchwepheshe kungenzeka ukudla amavithamini namaminerali amaningi kakhulu. Kodwa ngokusho kweCleveland Clinic, akuyona into yokucindezeleka. Isisu esithukuthele siwumphumela wesikhashana ongase ube khona wokudla amavithamini namaminerali amaningi kakhulu; isikhathi eside, imiphumela yokusetshenziswa ngokweqile (okungukuthi kavithamini A, i-niacin ne-zinc) ihlanganisa ukulimala kwesibindi nohlaka lwamathambo kanye nesimiso sokuzivikela ezifweni esibuthakathaka. Uma ukhathazekile, cabangela ukudla kwakho. Uma ilinganisela ngokwanele, ungase ukwazi ukweqa izithasiselo zakho noma i-multivitamin ngokuphelele futhi wehlise ingcuphe yakho yokuyidla ngokweqile ngokusanhlamvu okuqinile.

Kodwa uma ugwema okusanhlamvu ngenxa nje yama-carbohydrate, ungase ufune ukuphinde ucabangele. Abantu abaningi kakhulu balengiswa kuma-carbs noma ushukela owengeziwe, kusho u-Stoler. Okusanhlamvu kuvela okusanhlamvu, okusho ukuthi bazoba nama-carbs, alingana namagremu ama-carbs noshukela kulebula. Ngakho-ke, ungazenzi amantongomane agwema ama-carbs noma ushukela uma kukhulunywa ngokusanhlamvu okuqinile (ngaphandle uma uku-keto noma okunye ukudla okune-carb ephansi); zama nje ukuthola i-high-fiber cereal enoshukela omncane wena empeleni ujabulele ukudla. (BTW, i I-American Heart Association incoma ukuthi abesifazane balinganisele ukudla kwabo ushukela nsuku zonke kube amathisipuni ayisithupha kanti abesilisa badle amathisipuni ayisishiyagalolunye ngosuku, noma cishe amagremu angama-25 no-36 ngokulandelana...okungekuningi uma ucabangela ukuthi ithini lesoda linesishiyagalombili.) O, futhi kuba ngeke ikubulale (noma, ahem, thina) ukuze ngezikhathi ezithile ulinganise okusanhlamvu ngokosayizi wayo wokuphakelwa onconyiwe esikhundleni sokugcwalisa indishi phezulu.

Uthengela Okusanhlamvu Okunempilo? Siyazithanda Lezi

Kukho konke ukulunga, phakathi kwe-Kellogg's, Post kanye neGeneral Mills, zonke zenza ezinye ezingase zibhekwe njengezinempilo kunabanye, kusho uStoler. Ngamanye amazwi, unezinketho eziningi esitolo segrosa futhi ngeke kudingeke ufune kanzima ukuze ukuthole. Udinga nje ukwazi ukuthi ubheke kuphi nokuthi yini okufanele uyibheke (okungukuthi, i-fiber eyengeziwe, ushukela omncane). Ithiphu yochwepheshe: Bheka lapho uthenga. Ngiphakamisa ukuthi ngibheke emashalofini amabili aphezulu esuphamakethe. Yilapho okusanhlamvu okunempilo kuhlala khona eshalofini.

Nazi okusanhlamvu okunempilo okungu-12 ongakwengeza ohlwini lwakho lokuthenga:

• I-Cracklin 'Oat Bran (Kuya ku-Stoler.)
• Okusanhlamvu Okuphelele
• Kashi GO Lean Original
• I-Nature's Path Flax Plus Multibran Flakes
• I-Special K Original
• Thumela Okusanhlamvu Okukhulu I-Crunchy Pecan
• Ukudla Kokuphila Hezekeli 4:9 Kwahluma Okusanhlamvu
• Love Grown Original Power O’s
• I-Fiber One Honey Clusters
• I-Magic Spoon Cereal
• Ibungazwe ngu-Elizabeth Granola (Umhleli omkhulu u-Dara Katz uthanda lokhu i-keto, eyodwa engenayo gluten )
• Poop Like Champion Ultra Fiber Cereal (Psst, uBobbi Brown udla isidlo sasekuseni.)

RELATED: I-Magic Spoon-i-Keto-Friendly, i-Low-Carb, i-Gluten-Free Cereal Eqhubeka Ithengisa-Kusanda Kwengezwa Ama-Flavour amasha angu-2

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