Zakudya zowonjezera zili paliponse - mudzazipeza ku golosale, sitolo yogulitsa mankhwala, sitolo yabwino komanso masitolo akuluakulu. Ndipo alipo ambiri a iwo. Mankhwala a multivitamini, zakudya zokhazokha, zitsulo, mchere, mafuta acids, antioxidants, extracts, zothandizira kutaya thupi - ngakhale zakumwa zaphamvu ndi mapuloteni amapangidwa monga zakudya zowonjezera zakudya.
Ndiye mungadziwe bwanji zomwe mungagule?
Si zophweka. Ngakhale kuti zowonjezera mavitamini zimayikidwa nthawi ina ndi US Food and Drug Administration, izo ziri kwa opanga operekera kuti apereke mankhwala otetezeka. The FDA makamaka amatha pambuyo vuto atadziwika.
Khalani wopupuluma wanzeru. Nazi ndondomeko zanga zisanu zapamwamba posankha zakudya zowonjezera zakudya.
1. Dziwani chifukwa chake-kapena ngati-mumafunikira.
Zakudya zowonjezera zakudya zimagwiritsidwa ntchito bwino kuti mupeze chakudya chokwanira cha zakudya zowonjezera - ndi mavitamini ambiri omwe angachite bwino kwambiri. Koma pali nthawi pamene zowonjezera zowonjezera zimagwiritsidwa ntchito kuthandiza kuthana ndi matenda ena - monga kutenga calcium ndi vitamini D kwa matenda odwala matenda ochepetsa matenda ochepetsa magazi m'thupi. Nthawi ngati izi, wothandizira zaumoyo wanu mwinamwake anafotokozera kale momwe muyenera kutengera ndipo mwinamwake zoperekedwa zikusonyeza zamtengo wapadera.
Ngati mukuganiza kuti mukhoza kukhala ndi zifukwa zathanzi kuti mutenge mankhwala owonjezera, muyenera kulankhula ndi wothandizira zaumoyo wanu.
Musadzipangire nokha kuchokera pa buku lothandizira kapena kugwa kwa machiritso ozizwitsa omwe mungapeze pa webusaitiyi.
Ndipo potsiriza, ngati cholinga chanu chokhala ndi zowonjezereka ndi kuteteza matenda, ndiye kuti mungafunike kuganiziranso ndondomeko yanu - kafukufuku wa kafukufuku samapezera zowonjezereka kuti zithandize m'njira iyi. Mwinamwake sapweteketsa mwina, koma zakudya zomwe mumadya (kapena musadye) mwina zimakhudza kwambiri thanzi lanu.
2. Sambani pa luso lanu lowerenga.
Malemba apangidwa kuti agwire diso lanu kuti mugulitse mankhwalawo. Ndipo ngakhale owonjezera opanga azitsatira malamulo enieni okhudza zokhudzana ndi thanzi, mukhoza kupeza nokha kuyang'ana pa chinthu chomwe chimati chikhoza kuchita zambiri kuposa zomwe zingathe.
Musakhulupirire - pokhudzana ndi zowonjezereka ndi zokhuza zaumoyo, ngati zikumveka zabwino kwambiri kuti zitheke, mwinamwake ziri. Ndibwino kuti muwononge ndalama zanu, ndipo pamapeto pake mutha kukhala ndi choopsa.
Yang'anirani zomwe zili kutsogolo kwa zolembazo ndikuyang'aniranso chithunzi cha Supplement Facts ndi zosakaniza - zomwe zidzakupatsani lingaliro la zomwe zili mu botolo ndi momwe mungathere. Muyeneranso kupeza dzina ndi mauthenga okhudzana ndi wopanga.
3. Khalani osavuta - pewani mankhwala a mega ndi zowonjezera.
Choncho tiyeni tiwone kuti mukufuna kugula botolo la vitamini C. Mupite ku sitolo, ndipo muwona botolo limodzi la vitamini C, botolo lina la vitamini C ndi zitsamba zothandizira kuteteza thupi, ndi botolo la vitamini C ndi izi, chinthu china. Kodi zinthu zina zimathandiza?
Zosakaniza zowonjezerazi zingawoneke ngati zabwino, koma zowonjezera, zimakhala zotheka kukhala ndi zotsatira zina zosafunika.
Yambani ndi vitamini kapena mineral omwe mukufuna kuti mutenge. Musagule zambiri kuposa zomwe mukufunikira.
Ndiponso, tsatirani malangizo a mlingo pa chizindikirocho. Ngakhale zakudya zowonjezera zakudya zimakhala zotetezeka, kumwa kwambiri kungakhale koipa kwa iwe. Ndikudziwa kuti anthu ena amavomereza mayeza owonjezera pa zifukwa zosiyanasiyana za thanzi, koma chonde musatero.
4. Sankhani chizindikiro cholemekezeka.
Mukudziwa kuti pali mavitamini ena omwe mwakhala nawo kwa zaka zambiri - akhala akuzungulira kwa nthawi yaitali, kotero iwo amapereka mankhwala abwino. Ngati mukugula pa sitolo yogulitsa mankhwala kapena malo ogulitsa chakudya, muyenera kufunsa wina kuti akuthandizeni.
Koma ngati mukupita ku golosale kapena sitolo yaikulu ya bokosi - ndiye kuti muli nokha.
Zikatero, funani zinthu zomwe zatsimikiziridwa ndi ConsumerLabs, US Pharmacopeial Convention, kapena NSF International. Mabungwe awa samatsimikizira kuti mankhwalawa ndi otetezeka kapena ogwira mtima, koma amasonyeza kuti akuyesedwa kuti akhale abwino.
5. Kugula pa intaneti? Onani malo!
Kufufuza intaneti kwa zowonjezeretsa kudzatsegula mawebusaiti amtundu uliwonse, kuchokera kumalo osungirako makampani owonjezera pa malo ochepetsera malo a cheapo, ku mawebusaiti omwe amagulitsa zinthu zopanda pake kapena zoyipa. Musagwere chifukwa cha mankhwala omwe akulonjeza kuchiritsa matenda, kuwonongeka kolemetsa, kapena um, kulimbikitsa kugonana kwabwino.
Fufuzani malo omwe amapereka zowona zamveka zamakono (ndi mafotokozedwe), kuphatikizapo zosavuta kuti mutumizirane zambiri. National Network of Libraries of Medicine ili ndi uphungu pa kuyesa mawebusaiti.
Pomalizira - Lankhulani ndi Wopereka Thandizo Lanu Labwino Ngati:
- Iwe uli ndi pakati kapena kuyamwitsa
- Inu muchita opaleshoni
- Muli ndi thanzi labwino
- Mukutenga mankhwala alionse
Zotsatira:
American Cancer Society. "Kusankha ndi Kugwiritsa Ntchito Zowonjezera Zakudya." Inapezeka pa February 12, 2016. http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/dietarysupplements/dietary-supplements-choosing-safely.
Pulogalamu ya National Complementary Alternative Medicine. "Kugwiritsa Ntchito Zakudya Zakudya Mwanzeru." Inapezeka pa February 12, 2016. http://nccam.nih.gov/health/supplements/wiseuse.htm
Maofesi a National Health Office of Food Supplements. "Zowonjezera Zakudya: Zimene Mukuyenera Kudziwa." Inapezeka pa February 12, 2016. http://ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx.
US Food and Drug Administration. "Malangizo Othandiza Odyetsa Zakudya," Opezeka pa February 12, 2016. http://www.fda.gov/Food/DietarySupplements/UsingDietarySupplements/ucm110567.htm.