Ngati ndinu mmodzi mwa anthu 50 pa 100 aliwonse a ku America omwe amatenga mankhwala amodzi kapena ochulukirapo nthawi zonse, ndiye kuti muyenera kudziwa kuti zakudya zina zomwe zimapezeka mu multivitamini zingakhale zovulaza.
Kufufuza kochititsa chidwi kunapanga nkhani pamene zofukufuku zake zinkasonyeza kuti multivitamin ntchito imagwirizanitsidwa ndi kutalika kwa telomere kutalika, chizindikiro cha kuchepa kwa maselo pang'onopang'ono. Komabe, kafukufuku wokhudza ma multivitamini sichikutanthauza phindu lililonse lochepetsera chiopsezo cha zochitika za mtima, khansa, kapena kufa msanga.
Kuphunzira kulikonse pa multivitamin kumayang'ana zotsatira za kusakaniza zakudya zosiyanasiyana, zomwe zingakhale chifukwa chimodzi chomwe zopezekazo zakhala zosagwirizana kapena zosalowerera ndale. Komabe, zotsatira za mayesero a zachipatala ndi maphunziro ena pazomwe zimapangidwira zimathandiza kufotokoza zomwe zingakhale zovuta. Nazi zakudya zisanu ndi ziwiri zowonjezerapo zomwe muyenera kuziganizira ngati ziri mu multivitamin yanu.
Vitamini E
Vitamini E supplementation ikukhudzana ndi kuwonjezeka kwa chiopsezo cha mtima kulephera ndi zonse-chifukwa cha imfa. Chiwerengero cha anthu ambiri okalamba omwe ali ndi mbiri ya matenda a mtima kapena matenda a shuga omwe anapatsidwa mwayi wokatenga mavitamini E 400 kapena malo omwe apeza kuti analipo 19 peresenti ya kuwonongeka kwa mtima kwa iwo amene adatenga chowonjezera . Akatswiri ofufuza a ku Johns Hopkins ku United States anapeza kuti kugwirizana kwa magawo asanu ndi limodzi (6%) kunayambitsa ngozi ya imfa mwa iwo omwe ankadya mlingo wa ma IU 400 kapena vitamini E.
Popeza mcherewu uli wochuluka mu mtedza ndi mbewu , palibe chifukwa chodziwonetsera pa chiopsezo.
Beta-carotene
Beta-carotene supplementation ili ndi mphamvu yolimbana ndi chiopsezo cha khansa. Kafukufuku adaimitsidwa mofulumira chifukwa adawonetsa kuti gulu lomwe likutenga beta-carotene ndi vitamini A liwonjezera chiopsezo chawo chokhala ndi kansa ya m'mapapo.
Asanaimitse, phunziroli linawonetsa chiŵerengero chachikulu cha khansa ya m'mapapo 28 peresenti ndi imfa 17 peresenti ya anthu onse omwe amachititsa zinthu poyerekeza ndi omwe sanatengere beta-carotene. Kuwongolera kunasonyeza kuti kwa akazi, zotsatira zoipazi zinatha ngakhale atasiya supplementation. Kuwonjezera pa beta-carotene kungapangitse kutsekemera kwa zinthu zina zofunika za carotenoids pa zakudya (zomwe zilipo zoposa 600).
Vitamini A
Vitamini A supplementation ikhoza kufooketsa mafupa, kuonjezera chiopsezo cha kupasuka kwa chiuno. Zotsatira zoipa zakhala zikudziwika pazomwe zimapezeka m'matulitamita ambiri pamsika. Kafukufuku wina anapeza kuti 1.5 mg ya vitamini A (5000 IUs, 100 peresenti ya Daily Value yomwe ili pamndandanda wa Supplement Facts malemba) inagwirizanitsidwa ndi kuchepa kwa mitsempha ya mafupa ndi kuwonjezeka kwa vuto la kupasuka kwa hip poyerekeza ndi 0.5 mg. Kuonjezerapo, vitamini A supplementation yakhala ikugwirizana ndi kuwonjezeka kwa 16 peresenti ya imfa kuchokera pazifukwa zilizonse mu meta-kufufuza kafukufuku wofufuza kupititsa patsogolo. Ndi bwino kupeza vitamini A kuchokera ku chakudya chochokera ku zomera, deriitamin A carotenoids, monga alpha-carotene ndi beta-carotene.
Folic Acid
Folic Acid ndi mawonekedwe a B vitamini folate.
Ndimalimbikitsa kwambiri kupewa kupezeka ndi folic acid, yomwe ingathe kusokoneza zochita zowoneka bwino za zakudya ndipo zimakhudzidwa ndi chiopsezo cha m'mawere, prostate, ndi khansa yoyera. Mutu ndi wofunikira pakukula ndi kugawaniza maselo ndi kuteteza kufooka kwa neural pogwiritsa ntchito fetus. Kugwiritsa nyemba ndi ndiwo zamasamba - zowonjezera zowonjezera chakudya - tsiku ndi tsiku amathandiza amayi a zaka za kubala kuti alowe mimba mu chikhalidwe chokwanira; izi ndi zofunikira, chifukwa chotsatira chimachitapo kanthu kuteteza kufooka kwa neural pamasabata anayi oyambirira a mimba, pamene amayi ambiri sadziwa kuti ali ndi mimba.
Popeza nyemba ndi masamba zili ndi zambiri, palibe chifukwa chodandaula za kukhala wosowa ngati mukudya bwino. Kumbali ina, mankhwala opangidwa ndi folic acid supplementation amagwirizanitsidwa ndi khansara ya moyo wotsatira ndi zotsatira ndipo sangathe kupindula phindu la thanzi la kudya chakudya chopatsa chidwi cha amayi onse ana awo.
Selenium
Selenium m'mwamba kwambiri imayanjanitsidwa ndi shuga, cholesterol yowonjezera, khansara ya prostate, matenda a mtima, amyotrophic lateral sclerosis (ALS), yomwe imakhala yofooka kwambiri komanso imatulutsa chithokomiro. Zodabwitsa, selenium yaying'ono ingakhale yovulaza, nayonso. Njira yabwino kwambiri ndiyo kupeza chakudya chokwanira. Anthu amene amadya chakudya chopatsa thanzi chokhala ndi zipatso, ndi mtedza ndi nthanga sizifunikira salenium yowonjezera.
Mkuwa
Nkhumba sayenera kutengedwa monga chowonjezera chifukwa mkuwa wochulukirapo umagwirizanitsa ndi khansa yowonjezera komanso kufa kwa chiwerengero cha anthu komanso kuopsa kwa matenda a Alzheimer's. Kuchepetsa kudya kwa nyama ndi kupewa multivitamines okhala ndi mkuwa ndi njira zabwino zopezera mkuwa wambiri.
Iron
Iron imangotengedwa ngati pali zofunikira kapena zosowa. Heme chitsulo chimapezeka mzinthu zamagulu ndi zitsulo zopanda chitsulo zimachokera ku zakudya zamasamba ndi zowonjezerapo. Chitsulo chosungunuka m'thupi chimakhala chozizira kwambiri kuposa masamba, ndipo zimakhala zoopsa kwambiri. Pali umboni wosonyeza kuti zitsulo zimakhala zowonjezera chifukwa chitsulo ndi chojambulira - kuwonjezera chiopsezo cha khansara yamtundu, matenda a mtima, ndi matenda osokoneza bongo. Komabe, chitsulo chosagwiritsa ntchito chitsulo chingakhale chopindulitsa ngati wina ali ndi zitsulo zosakanikirana, mwachitsanzo, chifukwa cha mimba kapena kutaya magazi kwambiri.
N'chifukwa Chiyani Muyenera Kutenga Mavitamini ndi Mchere?
Pokhala ndi nkhawa zambiri zokhudzana ndi zakudya zamtunduwu, bwanji mutengere vitamini ndi mineral? Ntchito ya multivitamin ndi mineral supplement ndiyo kudzaza mipata ya zakudya kuti mupewe kulephera kapena kusakwanira. Kudya mopitirira malire kwa mavitamini ena kumakhala kofala ndipo ndi chiwopsezo cha matenda aakulu. Kawirikawiri, Achimereka amadya zakudya zosakwanira ndipo, motero, amadya pansi pazomwe zimapangidwa ndi fiber, magnesium, potaziyamu, mavitamini a zakudya ndi mavitamini A, C, ndi E. Anthu ochepa kwambiri amadya kwambiri kuti adziwe kuchuluka kwa vitamini aliyense ndipo mchere umayenera kukhala ndi chakudya chokha.
Ngakhale kudya zakudya zowonjezera, zowonjezera zomera ndi kuchepetsa zokolola za nyama kuti mukhale ndi moyo wautali, mumayesetsa kukhala ndi zakudya zambiri: mavitamini B12 ndi K2, omwe amapezeka makamaka mu zida zanyama; Zinki, zomwe zimapangidwa ndi bioa kupezeka kuchokera kuzipangizo za nyama; iodini yomwe imachokera makamaka mchere wodetsedwa; ndi vitamini D, yomwe khungu lathu limapanga pamene tadziwira dzuwa. Koma kutenga zinthu zambiri zinyama sikuli yankho, monga momwe mumayendera puloteni wambiri, mafuta a nyama, chitsulo cha heme ndi zinyama zina. Choncho, kwa anthu ambiri, kugwiritsa ntchito multivitamin yotetezeka, yokonzedwa bwino ingakhale yothandiza.
Idyani Bwino, Khalani ndi Moyo Wautali
Ngakhale kuti zakudya zonse sizingwiro, palibe multivitamin kapena supplement angatenge mokwanira malo a zakudya zowonjezera zakudya zowonjezera, zomwe zimadya zakudya zambiri. Ngati mukufuna kukhala ndi moyo wathanzi, wautali, idyani zakudya zabwino. Zakudya zenizeni, zakuthupi, zachilengedwe zimapereka zambiri zoposa mavitamini ndi mchere. Kudya zakudya zabwino kwambiri kungakupatseni zakudya zambiri zomwe zimapezeka ndi zosazindikira. Izi ndizobe palibe multivitamin yomwe ikhoza kubwereza.