Nyanzvi Dzinoti Tinoda Awa Yuva. Zvechokwadi ?!
Makore mashomanana adarika, Institute of Medicine (IOM) yakabudisa mushumo wakareba uchirumbidza kuti, sechikamu chemuitiro wekugara uchichengetedza hutano hwedu hwemwoyo, hutano hwakanaka hwemuviri, uye hutano hwakanaka, isu tose (kureva, mumwe nomumwe kubva kwatiri) vanoda kuita maminitsi makumi matanhatu ezuva nezuva.
Uyezve, nyanzvi dzepamusoro peIOM dzakaita kuti zvive pachena kuti havatauri nezvekungowedzera kuenzana kweawa yekuita zvekuita panguva yezviitiko zvezuva nezuva (zvakadai sokukwira masitepisi kana kuchenesa).
Zvavanenge vachitaura nezvazvo kuwedzera maminitsi makumi matanhatu ekutendeseka-kune-kunaka kunogadziridzwa kuenzanisa kushanda kwepamusoro (kunyanya, zvakaenzana nekufamba kana kufamba kune imwe nguva pamakiromita 4 kusvika ku5 paawa imwe chete) kune chero mamwe mabasa atingaita panguva nzira yezuva rakanaka.
Hapana mubvunzo kuti kurovedza muviri kwakanyanya kunaka kune utano hwemwoyo. Asi awa nezuva?
Vakakwira Sei neAawa Zuva?
Nyanzvi dzakanyora mushumo uyu weIOM masayendisiti. Mashoko ose ari mumugwaro uyu anotsigirwa nemashoko ekutsvakurudza kwezesayenzi, kunyatsotsanangurwa muchiedza chemuviri wose weuchapupu hunoiswa nesayenzi yezvokurapa. Uyu mushumo inonyatsoshandiswa kwezvinhu zvinozivikanwa (uye zvisingazivikanwi) nhasi nezvekugadzirisa mararamiki edu (gorobohydrates, mafuta, mapuroteni, nezvimwewo) uye zvatinowana ( basa rekuita muviri ) kuitira kuti tive nehutano hunobatsira, muviri unofadza (kureva, uwandu hwemasumbu kusvika mafuta), uye utano hwemwoyo.
Uye zvichibva pane zvavanotanga pamusoro pezvinhu izvi zvose, vanyori 'mhedziso pamusoro pekuita zvekurovedza inotevera sezvakangoita sokuti usiku hunotevera zuva. Ava masayendisiti vanobatanidzwa mune zvisingashamisi zvesayenzi, uye semasayendisiti akanaka ari kungorega zviputi zvikawira kwavari. Kuchengetedza hutano hwakanaka hwehutano hwemwoyo, hutano hwakanaka, uye hutano hwakanaka, hahuna chakanaka kunze kwekufunga kuti isu tose vakuru tinoda kuita mukati kweawa imwe yekuita zvekudzidzira zvakasimba (kana kuti kwemaminitsi makumi matatu ekushingaira kwakasimba ) zuva nezuva.
Aawa Yese Here? Zvechokwadi?
Kunyange imwe nguva zuva rezuva rekuita maitiro rinogona kunge riri chinhu chaicho kwatiri, IOM mazano ndeokuti (ini nokuzvininipisa ndinoisa) chiratidzo chechikanganiso chakakosha ine kufunga kwemazuva ano kunofambira mberi. Kutaurira: zvakakwana zvachose kutarisira isu vanhu kuti tishandure zvisikwa zvedu zvevanhu chete nekuda kwekuti pane imwe nyanzvi yemapuranga, inotevera maitiro ekupedzisira ekutsvakurudza kwepamusoro-soro, yakasarudza kuti tinofanira.
Kuti zvive zvakakosha, chero nyanzvi inyanzvi pamusoro pemararamiro ane hutano anofanira kugara mukati memiganhu yezvinobvira. Uye achititaurira kuti mhedzisiro yatinofanira kushanda kweawa imwe pazuva ndeyekuwedzera kupfuura kunze kwemiganhu - inonyanyisa kutaura nemashoko.
Zvechokwadi, izvi zvitsva zvinokurudzira zvakanyanyisa zvokuti zvinopisidzira kukanganisa zvachose chero chakanaka chipi zvacho chingave chakasvika kusvika ikozvino kubva kune dzimwe pfungwa dzinonzwisisika dzakaitwa nevamwe pamusoro pekuita basa.
Kutya kwangu ndokwekuti, vanhu vese vekuAmerica, pavanodzidza kuti zvose zvavanoita kuti vakwanise kuita chimwe chinhu muzvirongwa zvavo zvakabatikana ndezve, shure kwezvose, vasina kukwana, havazokanda maoko avo mukushungurudzika uye kunyangadza ndokuti iyo. Pfuura kure uye uzarure bhegi reKeetos. " Ndinofungidzira kuti izvi ndezvechokwadi nokuti izvo zvaive zvakangoita zvandaita kune iyi mushumo.
Kudzidzisa Kwakawanda Kwaiko Kunoita Zvechokwadi Kunokosha?
Heino chokwadi: iyo inowanika inonyatsoratidza kuti kana iwe uchinge uchiita basa, iwe unowedzera kuderedza dambudziko rako rehutano hwemwoyo (uye inowedzera makoriri iwe unopisa). Kunyange zvazvo IOM yava kunyoresa sokuti isu "tinoda" kuita awa nezuva rekuvhima, chokwadi ndechokuti kana tikaita maawa maviri pazuva tinenge tave nani. (Kusvika pamwero uyu, kunyanya, nyanzvi dzeIOM dzakanyora iyo mharidzo chaizvoizvo dzakachengetedza zvimwe zvishoma nezvishoma zvekuita.)
Vaya venyu vanogona kukodzera muawa kana maviri yekurovedza zuva havadi kuverenga zvakare. Asi kune isu tose, mubvunzo chaiwo ndewekuti: Iko kurovedza muviri kwakadini kwatinonyatsoda kuti tive nekuona humwe huwandu hunobatsira hwemwoyo?
Mhinduro ndeyikuti: Ongororo dzinopfuura makumi mana muzvinyorwa zvezvesayenzi zvinoratidza kuti mungozi yemwoyo inogona kuderedzwa ne30 - 50% kuburikidza, nguva dzose, kurovedza muviri - kuratidza maitiro mashoma kupfuura awa rimwe pazuva. Kana uchikwanisa kudzidzira paunenge uchitaridzika kwemaawa makumi maviri nemakumi matatu nemaminitsi makumi mashanu pavhiki, iwe unogona kusakanda mapaundi akawanda kana kusvika kune yako yakakosha yakarongeka muviri, uye iwe haugoni kuwana maitiro akanaka epamwoyo ayo IOM inotitumira kwatiri , asi iwe unenge uchiita mwoyo wako uye mwoyo wako maitiro akawanda akanaka.
Chinhu chakakosha: kana iwe ukakwanisa kuita zvekushingaira kwemaawa kwezuva usingati uzvipenga, uchizvidzivirira pachako nemakumbo emagetsi, kurasikirwa nebasa rako, kana kuita kuti kurambana, uye nenzira dzose uite saizvozvo. Asi kana iwe uri munhuwo zvake, saka edza kuedza kufamba mazuva ese. Maminitsi makumi maviri ekuenzanisa zuva rega rega haazoiti mapaundi anyauka kana kukupa muviri wakafanana wakagadzirirwa saWilliams hanzvadzi, asi unogona kuita zvakakonzera kuhutano hwepfungwa dzako.
Kana vanyori venhau yeIOM vakabvumira zvakanyanya, kushungurudzika kwavakaita pakati pevedu isu kuedza kurarama hutano hwakanaka, asi kusingadi, mararamiro evanhu angave ari zvishoma pasi.
Sources:
Panel on Macronutrients, Panel pane Tsanangudzo yeDetary Fiber, Subcommittee yeUpper Reference Levels yeNutrients, Subcommittee on Interpreter and Uses of Dietary Reference Intakes, uye Komiti Yakasimudza Scientific Assessment of Dietary Reference Intakes. Dietary Referencing Inowedzera Kwemagetsi, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, uye Amino Acids. Institute of Medicine; National Academy Press, Washington, DC, 2005.
Pate RR, Pratt M, Blair SN, et al. Basa rechiito uye utano hwevanhu. A kukurudzira kubva kuCenters for Disease Control uye Kudzivirira uye American College of Sports Medicine. JAMA 1995 Feb 1; 273 (5): 402-7.
Sesso HD, Paffenbarger RS Jr, Lee IM. Chiito chepanyama uye chirwere chemwoyo chinokonzerwa nevarume: The Harvard Alumni Health Study. Circulation 2000; 102: 975.
Manson JE, Greenland P, LaCroix AZ, uye al. Kufamba kuenzaniswa nokushingaira kwekuita zvekudzivirira kwezviitiko zvepfungwa mumadzimai. N Engl J Med 2002; 347: 716.
Fletcher, GF. Nzira yekuita sei basa remuviri muchikoro chekutanga uye chechipiri. A Statement for Healthcare Professionals from Task Force on Risk Reduction, American Heart Association. Circulation 1997; 96: 355.