Zvokudya zvinowedzera kwose kwose - unozviwana paresitorendi, chitoro chemishonga, nzvimbo yekutengesa uye mabhokisi makuru ezvitoro. Uye kune zvakawanda zvavo. Multivitamins, michina isina kuwanikwa, fiber, mineral, mafuta acid, antioxidants, zvinyorwa, kuora kwemaviri-kunyange zvinwiwa zvemanyowa uye mapuroteni powders zvinorondedzerwa sezvokudya zvinowedzera.
Saka iwe unoziva sei kuti ndeipi iyo inotenga?
Hazvisi nyore. Kunyange zvazvo kuwedzerwa kunotungamirirwa kune imwe nzvimbo neU.S. Food and Drug Administration, zvinosvika kuvatsigiri vekuwedzera kuti vape zvinhu zvakachengeteka. I-FDA inonyanya kutora mushure mekunge dambudziko rakataridzirwa.
Iva akachenjera shopper. Heano mazano angu mashanu mazano ekusarudza kudya kwezvokudya.
1. Ziva nei-kana kana-iwe uchida.
Zvokudya zvinowedzera zvinoshandiswa pakuita kuti uwane kudya kwakakwana kwezvibereko zvakasiyana-siyana - ndevamwe mavitamini akawanda anokwanisa kuita basa racho zvakanaka. Asi pane dzimwe nguva apo zvidimbu zvakashandiswa zvinoshandiswa kubatsira kubata utano hwehutano hwakadai - sekutora calcium uye vitamini D ye osteoporosis kana simbi yeanemia. Mumamiriro ezvinhu akadai, mushandi wehutano wako anenge atototsanangurira kuti unofanira kutora zvakadini uye zvichida wakapiwa zvinoratidzira nezvemamwe marongerwo.
Kana iwe uchifunga iwe unogona kunge une zvikonzero zveutano kutora zvimwe zvinowedzera, unoda kutaura nemutano wako wehutano.
Usazviongorore uchibva mubhuku rekubatsira-wero kana kuwira nokuda kwekuporesa kunoshamisa iwe ungawana pane webhusaiti.
Uye pakupedzisira, kana chinangwa chako chekutora zvinowedzera kuvhara chirwere, iwe ungada kuongorora zvakare urongwa hwako - zvidzidzo zvekutsvakurudza hazviwanzowana zvigadzirwa zvekubatsira nenzira iyi. Zvichida hazvikuvadzi zvakare, asi zvikafu zvaunodya (kana usadya) zvichida zvine simba guru pane utano hwehutano hwako.
2. Bhura paunyanzvi hwokuverenga.
Mavara aya akagadzirirwa kubata ziso rako kuitira kuti uchatenga chigadzirwa. Uye kunyange zvazvo kuwedzera vashandi vanofanira kutevera mitemo yakananga pamusoro pezvido zvehutano, iwe ungazviwana uchitarisa chigadzirwa chinotaura kuti chinogona kuita zvisingagoni.
Usatenda-kana zvasvika pakuwedzera uye zvipimo zvehutano, kana zvinonzwika zvakanaka kuti zvive zvechokwadi, zvichida. Pakupedzisira iwe uchapedza mari yako, uye pakupedzisira iwe uchaguma nechimwe chinhu chine ngozi.
Tarisa kudarika izvo zvinotaurwa pamberi kwepachirairo uye uongorore Chati cheAdding Facts uye zvigadzirwa - izvo zvichakupa pfungwa yezviri mune bhodhoro uye kuti zvakadini kutora. Iwe unofanirwawo kuwana zita uye ruzivo rwekutsvaga rwemugadziri.
3. Ramba uchiri nyore - dzivisa maega ega uye zvimwe zvigadzirwa.
Saka ngatiti iwe unoda kutenga bhodhoro re vitamini C. Unofamba muchitoro, uye unoona bhodhoro rimwe re vitamin C, rimwe bhodhoro re vitamin C rine immune-rutsigiro herbs, uye bhodhoro re vitamin C neichi, izvo uye chimwe chinhu. Ndizvo zvimwe zvinhu zvinobatsira here?
Izvo izvo zvigadzirwa zvinowedzera zvinogona kuratidzika semafungiro akanaka, asi zvinongowedzera, iyo inowedzera mukana wokuva nechimwe chinhu chisingadikanwi.
Tanga ne vitamini chete kana mineral iwe unofarira kutora. Usatenga zvakawanda kupfuura zvaunoda.
Uyewo, tevera mazano ekurapa pane peti yacho. Kunyange zvazvo zvokudya zvekudya zvinowanzochengetedzwa, kutora zvakanyanya kungakuvadza iwe. Ndinoziva kuti vamwe vanhu vanotsigira mega-doses yezvidimbu zvezvikonzero zvehutano zvakasiyana-siyana, asi ndapota musaita.
4. Sarudza zita rinoremekedzwa.
Iwe unoziva kune zvimwe mararamiro emavithamini awakamboona kwemakore - vave varipo kwenguva yakareba, saka vanogona kupa chibereko chakanaka. Kana uri kutengesa pane doro rechirwere kana dare rekudya, unofanira kukwanisa kubvunza mumwe munhu kuti akupe mazano.
Asi kana uchienda kuresitorendi kana bhokisi guru rebhokisi - saka iwe uri woga.
Muchiitiko ichocho, tsvaga zvigadzirwa zvakagadziriswa neCommumerLabs, US US Pharmacopeial Convention, kana NSF International. Iyi masangano haaiti kuti chigadzirwa chakanaka kana chakabudirira, asi chinoratidza kuti chakaedzwa chehutano.
5. Kutenga paInternet? Ongorora nzvimbo!
Kutsvaga webhu kuti zvidimbu zvive nehuwandu huchakwira kune marudzi ose emawebsite, kubva kune mamwe mahofisi ezvekambani anotengesa zvikwata zvekutengesa mazinga cheapo, kumawebsite anotengesa michina isina chazvinobatsira kana yakaipa. Usawa nekuda kwezvigadzirwa zvinoporesa kuporesa kune zvirwere, kuora kwekurema kwakanyanya, kana um, kunakidza kwepabonde.
Tsvaga mawebsite anopa ruzivo rwezvino rune runyararo (pamwe nezviratidzo), anosanganisira kuve nyore kuwana kuonana nemashoko. INational Network yeLibraries yeMishonga ine mazano ekuongorora nzvimbo dzehutano.
Pakupedzisira - Taura kuMutapi Wehutano Hwako Kana:
- Iwe uri nepamuviri kana kunwisa
- Iwe uchazovhiyiwa
- Iwe une hurongwa hwehutano
- Uri kutora chero mishonga yemishonga
Sources:
American Cancer Society. "Kusarudza uye Kushandisa Zvokudya Zvokudya." Yakasvika paFebruary 12, 2016. http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/dietarysupplements/dietary-supplements-choosing-safely.
National Centre yeKubhadhara Mimwe Mishonga. "Kushandisa Zvokudya Zvokudya Zvokuchenjera." Yakasvika muna February 12, 2016. http://nccam.nih.gov/health/supplements/wiseuse.htm
National Institute of Health Office of Dietary Supplements. "Zvokudya Zvokudya: Zvaunoda Kuziva." Yakasvika paFebruary 12, 2016. http://ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx.
US Food and Drug Administration. "Mazano eDeary Supplement Users," Akawana February 12, 2016. http://www.fda.gov/Food/DietarySupplements/UsingDietarySupplements/ucm110567.htm.