Kodi mumamwa vitamini tsiku lililonse? Oposa theka la anthu onse a ku America amachita, kawirikawiri mofanana ndi multivitamin ndi mineral. Koma kodi mumadziwa zomwe mukukakamiza kuti mukhale ndi thanzi labwino? Pankhani ya multivitamins, malangizo anga ndikuti ndikhale osamala.
Kodi Mukufunikira Kutenga Multivitamini?
Palibe chowonjezera kapena multivitamin akhoza kutenga malo a zakudya zowonjezera, zowonjezera zowonjezera ndi zowonjezera komanso zowonjezera zonse zomwe zapezeka ndi zowonjezera.
Komabe, kutenga multivitamin ndi mchere wothirira bwino kungathandize kukhala ndi thanzi labwino. Ndi chifukwa chakuti anthu ochepa okha amadya bwino kwambiri moti amapeza mlingo wokwanira wa vitamini ndi mineral iliyonse yomwe imayenera kukhalapo. Mwachitsanzo, ayodini, zinc, vitamini B12, vitamini K2, ndi vitamini D3 zimakhala zovuta kupeza m'magulu abwino mwa zakudya zamasamba. Choncho, kugwiritsa ntchito multivitamin yabwino, yokonzedwa bwino.
N'chifukwa Chiyani Simungathe Kudya?
Ngakhale kuti mavitamini ndi minerals athu ambiri amabwera kuchokera ku zakudya, ngakhale chakudya choyenera, chokonzekera bwino chingakhale choperewera mu zakudya zina zofunika. Nazi zakudya zisanu zofunika kwambiri zomwe thupi lanu silikupeza kuchokera ku zakudya zanu zathanzi:
Vitamini B12
- Chopangidwa ndi tizilombo toyambitsa matenda osati kupezeka mu zakudya zamasamba
- Kufooka ndi kofala kwambiri mu ziwindi ndi anthu a zaka 60 kapena kuposerapo
- Chofunika kwambiri pakupanga maselo ofiira a magazi, dongosolo lamanjenje limagwira ntchito, DNA yapadera
- Kusunga miyezo ya B12 yokwanira kungathandize kuteteza matenda a Alzheimer
- Kuperewera kwa B12 kumayambitsa kuchepa kwa magazi, kuvutika maganizo, kusokonezeka, kutopa, vuto la kugaya, kuwonongeka kwa mitsempha
Zinc
- Zamasamba, zamasamba, ndi zamasamba zimakhala zikufuna zinc zinanso chifukwa zinc kuchokera ku zamasamba zimakhala zochepa kwambiri
- Chofunika kwambiri pachitetezo cha thupi, kukula, khungu, machiritso, kubereka, mapuloteni, neurotransmitter, ndi kutseka kwa insulini
- Mankhwala otsika a zinc angapangitse kuti thupi likhale lopanda mphamvu, chizoloŵezi cha nkhawa komanso kuvutika maganizo (makamaka akazi), ndi kuyenerera kwa nthaka kungateteze mawere ndi khansa ya prostate
Iodini
- Anthu omwe amadya zakudya zam'madzi ndi kuletsa mchere wa iodizedwe amakhala pachiopsezo chosowa
- Chofunikira kwambiri pakupanga mahomoni a chithokomiro ndi ntchito ya chithokomiro
- Kulephera kwa ayodini kumayambitsa hypothyroidism, kutsekula kwa chithokomiro (goiter), ndi mavuto okhudzana ndi mimba
Vitamini K2
- Zowonjezera ndizofunikira makamaka kwa ziweto kapena pafupi ndi zitsamba chifukwa chiwerengero chochepa chokha chimapangidwa ndi thupi komanso zakudya zimakhala zochepa mu zakudya zamasamba
- Chofunika kwambiri kuti munthu akhale ndi thanzi labwino komanso wathanzi ndi ukalamba
- Low K2 yokhudzana ndipamwamba kwambiri ya fractures ndi mafupa otayika komanso kuchepa kwa mchere
Vitamini D
- Anthu omwe ali pangozi yoperewera ndi anthu ambiri omwe amagwira ntchito m'nyumba kapena amakhala m'madera ozizira popeza dzuwa ndilo limayambitsa vitamini D
- Kwa anthu ambiri, mavitamini okwanira a vitamini D ndi ovuta kuwalitsa kuchokera ku dzuwa lokha popanda kuwononga khungu
- Chofunika popanga ndi kuthandizira mafupa powonjezera kuyamwa kwa kashiamu; zimathandiza chitetezo cha mthupi
- Mavitamini D omwe amagwirizana ndi chiopsezo chachikulu cha khansa, shuga, mtima wamtima, kuvutika maganizo, ndi zikhalidwe zapadera
Kodi Pali Pansi Powonjezera?
Kodi mungatsimikize bwanji kuti zomwe mukuzitenga zimapindulitsa ndalama komanso kudzipatulira tsiku ndi tsiku, ndipo chofunika kwambiri, ndi zotetezeka? Nditayamba kufunafuna multivitamin ndi mineral zowonjezerapo zomwe ndimapereka kwa odwala ndikudandaula, ndinakhumudwa. Ma multivitamini ambiri ali ndi zowonjezera zomwe zingakhale zovulaza, kupanga kuwonjezereka kwathunthu kumapweteka kwambiri kuposa zabwino. Zomwe zimagwiritsidwa ntchito pa multivitamini monga mkuwa, beta-carotene, vitamini A, ndi vitamini E zakhala zikuperekedwa mu maphunziro kuti azikhala ndi zotsatira zowononga thanzi, komanso zolimbikitsa khansa.
Ma multivitamine pamsika anali ndi zinthu zambiri komanso ena ochepa kwambiri. Ngakhale kutenga zinthu zambiri zothandiza kungakhale kovulaza. Komanso, nthawi zonse anali ndi zowopsa. Mwachitsanzo, kafukufuku wa nthawi yayitali pulogalamu yomwe folic acid supplementation imalimbikitsa kansa ndi khansa ya prostate. Chotsatira chake, ndinapanga mzere wanga wa multivitamini umene ulibe folic acid, mkuwa, beta-carotene, kapena vitamini A, zonse zomwe zawonetsedwa mu maphunziro kuti zikhale zoopsa mopitirira malire.
Njira Yabwino Yogwiritsa Ntchito Multivitamin
Kugwiritsiridwa ntchito bwino kwa multivitamin wabwino sikuyenera kulimbana ndi zakudya zoperewera kwa zakudya koma kuti kutetezedwa ku zofooka zomwe zingatheke, kupereka zakudya zomwe zosowa sizikugwirizana ndi chakudya chokha. Palibe multivitamin yomwe ingachepetse chiopsezo chanu cha matenda ofala chifukwa cha kudya kokwanira, komwe sikudzasowa mankhwala a phytochemicals ndipo muli ndi poizoni. Chofunika kwambiri ndi kudya chakudya chopatsa thanzi, chodzala zakudya zonse zamasamba komanso kutenga chowonjezera chothandizira kuthana ndi zofooka zilizonse zomwe zingasokoneze thanzi lanu.
Zotsatira:
Foster M, Chu A, Petocz P, Samman S. Zotsatira za zakudya za zamasamba pa malo a zinc: ndondomeko yowonongeka ndi kusanthula kafukufuku wa anthu. J Sci Food Agric 2013, 93: 2362-2371.
Hooshmand B, Solomon A, Kareholt I, ndi al. Homocysteine ndi holotranscobalamin komanso chiopsezo cha matenda a Alzheimer: kuphunzira kwa nthawi yaitali. Neurology 2010, 75: 1408-1414.
Office of Food Supplements, National Institutes of Health. Chakudya Chakudya Mfundo: Vitamini B12 [http://ods.od.nih.gov/factsheets/VitaminB12/]
Office of Food Supplements, National Institutes of Health. Zowonjezera Zakudya Zolemba Zolemba: Zinc. [http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/]
Swardfager W, Herrmann N, Mazereeuw G, et al. Zinc mu kuvutika maganizo: meta-analysis. Biol Psychiatry 2013, 74: 872-878.