Chaka chilichonse, ogula amagwiritsa ntchito mavitamini oposa madola biliyoni ndi zina zowonjezera zakudya kuti athe kubwezeretsa kapena kusunga thanzi lawo. Kodi zonsezi ndi zofunika kwenikweni kapena zimangowonongeka?
Kumbali imodzi, kudya zakudya zathanzi, bwinobwino zimakupatsani zakudya zonse zomwe mukufunikira. Koma, komano, ngati zakudya zanu si zabwino, zina mwa zakudyazo zingakhale zoperewera.
A supplement kapena multivitamin akhoza kuthandiza kudzaza mipata ya zakudya m'thupi lanu-koma multivitamins sungakonzekere zakudya zopanda thanzi. Mwachitsanzo, munthu amene amadana ndi zipatso ndi ndiwo zamasamba sangakhale ndi vitamini C okwanira, ndipo wina amene amakana kudya mkaka angafunike kashiamu yowonjezera. Kutenga mankhwala a multivitamin / multimineral tsiku lonse ndi njira yotsika mtengo komanso yophweka kuti zitsimikizidwe kuti zakudya zomwe zimaperekedwa chifukwa cha vitamini ndi mchere zambiri zimakwaniritsidwa.
Koma bwanji ngati mukufuna kutenga zowonjezera zakudya kuti muchepetse chiopsezo cha matenda enaake? Nthaŵi zambiri, kuwonjezera chowonjezera pa chakudya chanu cha tsiku ndi tsiku sikungapangitse kusiyana kwakukulu, ngati kulipo. Kafukufuku samangotanthauza mavitamini kapena mavitamini ena akhoza kuchepetsa matenda a mtima kapena kupweteka kwa stroke, kapena kusintha moyo. Palinso umboni wakuti kutenga vitamini E wochuluka ndi mankhwala ena ophera tizilombo toyambitsa matenda kungawononge thanzi lanu.
Zakudya Zothandiza Za Zakudya
Pamene kutenga mavitamini sikudzakonza zakudya zanu zonse komanso zokhudzana ndi moyo wanu, pali mavitamini ena ndi zakudya zowonjezera zakudya zomwe zili ndi umboni wofufuza:
Calcium: Mankhwala ovomerezeka a anthu ambiri akuluakulu ali pafupifupi 1,200 milligrams, tsiku ndi tsiku ambiri odwala amauza akazi achikulire kutenga mavitamini a calciamu kuti achepetse chiopsezo cha matenda odwala matendawa.
Vitamini D: Mukufunikira vitamini D kuti muzilandira ndi kugwiritsa ntchito calcium. Zakudya zambiri za vitamini D zimachokera ku dzuwa.
Apo ayi, anthu akuluakulu amafunikira pafupifupi 400 Ma Unitine a Mayiko Osiyanasiyana. Ambiri okhala ndi kashiamu amakhala ndi vitamini D.
Mafuta a Nsomba: Omega-3 fatty acids amathandiza kupewa matenda a mtima. Nsomba zamchere ndizo zabwino kwambiri za omega-3 fatty acids ngakhale zomera monga flamand zili ndi omega-3 fatty acids. Kafukufuku amasonyeza kuti 0,5 mpaka 1.8 magalamu a mafuta a nsomba patsiku ndi ndalama zokwanira.
Folic Acid: Mankhwalawa amapezeka masamba obiriwira, zipatso za citrus, ndi nyemba. Folic acid zowonjezereka zimaperekedwa kwa mkazi aliyense amene angakhale ndi pakati. Ndalama zoyenera kuti anthu akuluakulu ndi 400 micrograms patsiku.
Chondroitin ndi Glucosamine: Ochita kafukufuku wa Glucosamine / Chondroitin Arthritis Testing Initiative anapeza kuti odwala omwe ali ndi vuto lopweteka kwambiri la osteoarthritis amapeza kupweteka kwapakati pafupipafupi 1,500 milligrams glucosamine pamodzi ndi 1,200 milligrams chondroitin sulphate supplement.
Antioxidants ndi Zinc: Matenda a Diso Okhudza Zaka Zophunzira Zotsatira zasonyeza kuti kuphatikizapo mankhwala ophera antioxidants ndi zinki omwe amatengedwa monga zakudya zowonjezerako kunachepetsera chiopsezo cha kudwala kwachikulire kwa macular. Machitidwe omwe anagwiritsidwa ntchito mu phunziroli anali:
- 500 milligrams vitamini C
- Ma Unititi Akuluikulu 400
- 15 milligrams beta-carotene
- 80 milligrams zinki monga zinc oxide
- 2.0 milligrams mkuwa ngati cupric oxide
Maantibiotiki: Zakudya monga zakudya za yogurt ndi zofukiza mwachibadwa zimakhala ndi mabakiteriya otchedwa probiotics. Mabakiteriya amenewa ndi ofanana ndi mabakiteriya omwe amapezeka m'mimba mwanu. Maantibiotiki amapezekanso ngati zakudya zowonjezera zakudya ndipo zingakhale zopindulitsa kwa anthu omwe ali ndi matenda a m'mimba ndi kutsekula m'mimba.
> Zotsatira:
> American Heart Association. "Nsomba ndi Omega-3 Zakudya Zamadzi."
> Huang HY, Caballero B, Chang S, Alberg A, Semba R, Schneyer C, Wilson RF, Cheng TY, Prokopowicz G, Barnes GJ 2nd, Vassy J, Bass EB. "Multivitamin / Mineral supplements ndi kupewa matenda aakulu: chidule cha executive." Am J Clin Nutr. 2007 Jan; 85 (1): 265S-268S.
> National Institutes of Health National Center ya > Complimentary > ndi Integrated Health. "Mafunso ndi Mayankho: NIH Glucosamine / Chondroitin Mayendedwe Opatsirana Amagazi (GAIT)."
> National Institutes of Health National Center ya > Complimentary > ndi Integrated Health. "Maantibiotiki."
> Maphunziro a National Institutes of Health National Eye Institute. "Matenda a Diso Okhudza Zaka Zophunzira-Zotsatira."