Lingaliro lakuti mungatenge chinachake kuti mukulitse moyo wanu limakopeka, makamaka kupatsidwa mavitamini ambiri ndi mavitamini pamsika. Zikuwoneka zosavuta: zakudya zambiri = zaka zina. Pa nthawi imene tonse tikuuzidwa kuti tiyenera kudya zipatso zambiri ndi ndiwo zamasamba, zimaphatikizapo mpanda wotsutsana ndi zakudya zomwe zikusowa?
Chifukwa muli ndi zakudya zomwe mukufunikira mutakula kuti thupi lanu likhale la thanzi komanso opanda matenda, anthu ambiri amapita ku mafakitale owonjezera-ndi malonda akugunda $ 23.7 biliyoni mu 2007.
Ngakhale zili choncho, kafukufuku akupitiriza kugawidwa payekha ngati pulogalamu yowonjezerapo imapangitsa kuti moyo ukhale ndi moyo wautali, ndi wovulaza, kapena umangotulutsidwa kunja kwa thupi lanu.
Choncho, Kodi Muyenera Kuchita Chiyani kwa Moyo Wautali, Wathanzi?
Choyamba, kumbukirani kuti gwero labwino la chinthu chilichonse ndi chakudya. Kudyetsa olemera mu beta-carotene kumakhala ndi chiopsezo chochepa cha khansa, mwachitsanzo, koma chitetezo chomwecho sichinali ndi beta-carotene zowonjezera. Nazi zina zowonjezera zomwe zimatengedwa kuti zikhale ndi moyo wautali komanso kafukufuku omwe akugwirizana nawo:
Calcium
Mcherewu umapangitsa mafupa kukhala olimba ndipo ndi kofunika kuti minofu ndi mitsempha ikhale yogwira ntchito komanso kuyendetsa magazi. Mu kafukufuku wa 2011 wa Iowa Women's Health Study, momwe akazi okwana 38,000 anagwiritsidwa ntchito pazaka 22, calcium ndiyo imodzi yokha ya multivitamin yomwe ikuwonetseratu kuti imakhala ndi zotsatira zabwino zowononga anthu, omwe ndi amayi omwe amatenga calcium (pafupifupi 400-1300 mg / tsiku) anali ndi chiopsezo chochepa cha kufa panthawi imeneyo.
Mosiyana ndi zimenezi, kafukufuku wina wa kafukufuku wa nthawi yaitali kapena wa nthawi yayitali adanena kuti kutenga kashiamu yowonjezereka kungapangitse chiopsezo cha mtima ndi kukwapulidwa kwa amayi. Malinga ndi kafukufuku wotsutsana, ndi bwino kulankhula ndi dokotala wanu za chitetezo cha calcium supplements.
Vitamini D
Vitamini D imagwira ntchito ndi calcium kuti mafupa asamalire; Zingathandizenso kuteteza mitundu ina ya khansa ndi matenda ena.
Amapangidwira khungu pamaso pa kuwala kwa UV, kotero zakhala zikudetsa nkhawa ngati anthu okhala kumpoto nyengo ndi kuchepa kwa dzuwa m'nyengo yozizira akhoza kupeza zokwanira. Kafukufuku wa 2007 wa anthu oposa 57,000, mu mayesero khumi ndi anayi ofufuza kafukufuku, adatsimikizira kuti vitamini D supplementation (400-600 IU) yotetezeka yathandiza kukhala ndi moyo wautali, pochepetsa chiwerengero cha khansa ndi matenda a mtima kapena kupititsa patsogolo odwala omwe ali ndi vutoli.
Mosiyana ndi zimenezi, phunziro la 2013 la oposa 9,000 omwe ali nawo ku Canada Multicentre Osteoporosis Study (CaMos) silinapweteke kapena kupindulitsa kufa komwe kumakhudzana ndi kudya kwa vitamini D pazaka khumi.
Vitamini B6
Vitamini B imaphatikizapo pakhazikitsidwe maopaleshoni a m'magazi ndi maselo a magazi, ndipo amachititsa kuti amino acid azichedwa homocysteine. Chifukwa vitamini B monga folic acid, B6, ndi B12 zasonyeza kuti kuchepa kwa homocysteine-chikhalidwe chogwirizana ndi chiopsezo chachikulu cha matenda a mtima ndi odwala-sitiroko-ofufuza afufuza ngati kuthandizira kungathandize kuteteza izi ndi kusintha moyo. Komabe, m'maphunziro angapo ambiri, mavitamini awa a B monga zowonjezerapo sizinakhudze vuto, kapena kuuma kwa matenda a mtima kapena kupwetekedwa.
Mofananamo, mu kafufuzidwe pofufuza zotsatira za B6 zowonjezereka pamayendedwe a khansa, palibe zotsatira pa imfa zomwe zinapezeka.
Vitamini B12
Anthu opitirira zaka 50 sangathe kutenga vitamini B12-yofunikira kuti azitha kukhala ndi thanzi labwino komanso mitsempha. Poyamba, amakhulupirira kuti vitamini B12 (monga B6) yothandizira, makamaka palimodzi ndi folic acid, ikhoza kuthana ndi matenda a mtima ndi kupwetekedwa, koma izi zapatulidwa. Kafukufuku akupitiriza kuona ngati vitamini B12 ikhoza kuthandizira kapena kuchepetsa matenda a maganizo, zomwe zingathandizenso moyo wautali.
Vitamini C
Zofunikira pakupanga collagen ndi zina zotsegula m'mimba, Vitamini C imakhalanso ndi antioxidant.
Kafukufuku wa 2009 wa anthu opitirira 77,000, a zaka zapakati pa 50 ndi 76, adapeza kuti osakhala fodya omwe anatenga pafupifupi vitamini C 300mg kwa zaka khumi anali 24 peresenti yochepa kufa nthawi imeneyo; Komabe, palibe moyo wautali umene umapindula chifukwa chotenga vitamini C omwe amapezeka kwa osuta fodya. Kafukufuku akupitiriza kudziwa ngati vitamini C ingathandize kupewa khansa komanso matenda a mtima.
Selenium
Mchere wamchere , selenium amagwiritsidwa ntchito popanga michere ya antioxidant mu thupi. Antioxidants amapanga mankhwala oopsa a maselo a metabolism ndi chilengedwe cha poizoni. Mafunde a Selenium amasiyana mosiyana ndi mchere umene umakhalapo mu nthaka kumene chakudya chimakula. Kupenda kwa 2008 kwa anthu pafupifupi 14,000 ku United States kunapeza mgwirizano wosagwirizana pakati pa maselo a selenium m'magazi ndi kufa-ndiko kuti, kuchepa kwa selenium kunkagwirizana ndi anthu apamwamba, monga momwe analiri akuluakulu. Kafukufuku wambiri amalingalira zowonjezereka m'magulu 100-200mcg; Malamulo a federal amati akuluakulu a zaka zoposa 19 ayenera kudya maola 55 pa tsiku, osapitirira 400 mcg / tsiku.
Beta-Carotene
Mtundu wa vitamini A umene umapezeka mu zipatso ndi ndiwo zamasamba zokongola, amadya beta-carotene akhala ndi chiopsezo chochepa cha khansa. Zofufuza mu beta-carotene zowonjezera sizinayambe zotsatira zofanana; ena awonetsa kuwonjezeka kwa imfa. Palibe malipiro othandizira tsiku lililonse (RDA) a beta-carotene.
Pansi
Pitirizani kufufuza poyang'anizana ndi zovuta zothetsera zinthu zina zomwe zimakhala ndi moyo (monga "kusokoneza") monga kusuta fodya, mwayi wowonetsera matenda, zakudya, ndi zolimbitsa thupi. Zidzakhalanso kanthawi kuti sayansi ikutiuza motsimikiza kuti mavitamini ndi mchere angathandize bwanji kuti tikulitse miyoyo yathu, ndi kuchuluka kwake. Musataye mtima. Kumbukirani kuti kafukufuku wambiri wasonyeza kuti chakudya chochokera ku Mediterranean chokhala ndi zomera, chokhala ndi zipatso zambiri ndi ndiwo zamasamba zomwe zimapangidwira kwambiri , zimapereka zakudya zambiri kwa anthu ambiri.
Onetsetsani kuti mufunsane ndi dokotala wanu kapena wathanzi musanayambe kumwa mankhwala enaake. Zambiri si zabwino, kotero musati inegadose. Mavitamini ndi mchere kuchokera ku magwero onse (zakudya zokhala ndi mavitamini, mavitamini ambiri, mavitamini osakwatira) akuwonjezera. Angathe kusokoneza mankhwala omwe mungakhale nawo ndipo akhoza kukhala owopsa kwa anthu omwe ali ndi matenda ena.
Zotsatira:
Tsamba la Zakale: Zakudya Zakudya. Chidziwitso cha Ogulitsa. US National Institutes of Health, National Institute of Aging.
Albert CM et al, Mphamvu ya folic acid ndi mavitamini B omwe ali pangozi ya zochitika za mtima ndi kufa kwa akazi omwe ali pachiopsezo chachikulu cha matenda a mtima: mayesero amodzi. JAMA . 2008; 299 (17): 2027-36.
Alice H. Lichtenstein, DSc; Robert M. Russell, MD. Zosakaniza Zofunikira: Zakudya Kapena Zowonjezera? JAMA. 2005; 294 (3): 351-358. lembani: 10.1001 / jama.294.3.351
Bjelakovic G. et al. Antioxidant yowonjezereka pofuna kupewa kufa kwa anthu omwe ali ndi thanzi labwino komanso odwala omwe ali ndi matenda osiyanasiyana. Cochrane Database Rev Rev. 2008; 2: CD007176.
Bolland MJ et al. Calcium imaphatikizapo kapena popanda vitamini D ndipo imakhala ndi zochitika za mtima: reanalysis ya Women's Health Initiative yochepa chabe yachinsinsi ndi njira yofufuza. BMJ . 2011; 342: d2040.