Kana iwe uri mumwe wevana 50 muzana veAmerica vanotora rimwe kana akawanda kuwedzera zvidimbu, saka unofanirwa kuziva kuti zvimwe zvigadzirwa zve multivitamine zvinogona kuva zvinokuvadza.
Chimwe chiitiko chinonakidza chakaita nhau apo zviwanikwa zvaro zvakaratidza kuti multivitamin inoshandiswa yakanga yakabatana nerefu kwenguva refu telomere, chiratidzo chekukwegura kwemasero ekupedzisira. Zvisinei, zvakakwana, kutsvakurudza kwema multivitamine hakurevi chero zvikomborero zvakakosha zvekudzikisa ngozi yehutano hwemwoyo, kenza, kana kufa kusati kwasvika.
Chipi nechipi chekudzidza kune multivitamin chiri kuongorora migumisiro yekusanganiswa kwemiti yakawanda yakasiyana-siyana, iyo ingave imwe chikonzero nei izvo zvakawanikwa zvisingaenderani kana kuti zvematongerwe enyika. Zvisinei, zvinoguma kubva kumakiriniki ekuedzwa uye zvimwe zvidzidzo pamunhu mumwechete zvinoshandiswa zvinobatsira kujekesa izvo zvinogona kuva zvinetso. Hezvino pane zvinomwe zvinokonzera mishonga iwe unofanirwa kuva nehanya nazvo kana zviri mu multivitamin yako.
Vitamin E
Vitamin E supplementation inobatanidza nekuwedzera kwekuda kwekushaya kwemoyo uye zvose-zvinokonzera kufa. Kuwedzerwa kwezviuru zvevanhu vakwegura vane nhoroondo yemuviri wehutachiona kana chirwere cheshuga chaive chakatumirwa kutora ma 400 IUs e vitamin E kana placebo yakawana kuti paive nekuwedzera kwe19 muzana mune ngozi yekushaya mwoyo kune avo vakatora kuwedzera . Kuongorora kwakamboitwa kwakaitwa naJohn Hopkins University vatsvakurudzi vakawanawo kubatana kune zvikamu matanhatu kubva muzana zvakawedzera mungozi yekufa kune avo vaidya chirwere chemazuva mana chaI 400 kana kupfuura mavitamini E.
Sezvo chikafu ichi chakawanda mumiti yakasvibirira uye mbeu , hapana chikonzero chekuzviisa pachena kune ngozi inogona kuitika.
Beta-carotene
Beta-carotene supplementation ine simba rakasimba pakuwedzera kenza yemukenza. Chidzidzo chakagadziriswa kare nokuti chakaratidzira vatori vechikamu muboka rinotora beta-carotene uye vitamini A yakawedzera mungozi yavo yekuva nekenza yemapapu.
Isati yagadziriswa, chidzidzo chacho chakaratidza chikamu chemazana makumi maviri kubva muzana yemukenza wemapapu uye 17 muzana yevakafa vanobva kune zvikonzero zvose zvichienzaniswa nevaya vasina kutora beta-carotene. Kutevedzana kwakaratidza kuti kuvakadzi, izvi zvinokanganisa zvakashata kunyange mushure mekuregeredza kuwedzera. Kuwedzera pamwe ne beta-carotene kunogona kupindira nekudyiwa kwevamwe carotenoid inokosha kubva pakudya (iyo inopfuura 600).
Vitamin A
Vitamin A supplementation inogona kuderedza mapfupa, zvichiwedzera kuipa kwekuputika kwechiuno. Zvakaipa zvinokonzerwa nehuwandu hunoonekwa mumatunhu akawanda emisika. Chimwe chidzidzo chakawana kuti 1.5 mg yevhitamini A (5000 IUs, 100 muzana ye Daily Value yakanyorwa pane Supplement Facts mazita) yaibatanidza nekuderedzwa kwemafupa emagetsi uye kuwedzerwa kwekuputika kwechipembenene kuenzaniswa ne 0.5 mg. Mukuwedzera, vitamini A supplementation yakabatanidzwawo ne16 muzana yekuwedzera kwevakafa kubva pane chero chinokonzera meta-tsvakurudzo yeongororo yekuongorora kubatsiridza nayo. Zvine njere kuwana vitamini A yako kubva kuzvokudya zvezvirimwa-yakabva, provitamin A carotenoids, yakadai se alpha-carotene uye beta-carotene.
Folic Acid
Folic Acid iyo yakagadzirirwa maitiro eB vitamin folate.
Ndinokurudzira zvakasimba kudzivisa kubatsiridza ne folic acid, iyo inogona kukanganisa zviito zvezvokudya zvekudya uye inobatanidza nehuwandu hwehutachiona, hupfate, uye maharareti emarariya. Nhengo inokosha mukukura uye kuparadzanisa masero uye nekudzivirira neural tube kukanganisa mukudzidzira kubereka. Kutenga nyemba uye miriwo miriwo - michero yakawanda yezvokudya zvekudya - zuva nezuva inobatsira vakadzi vane makore ekurera kubata pamuviri muhutatu-hutano hwakakwana; izvi zvinokosha, sezvo folate inobatsira kudzivirira neural tube kukanganisa mukati mavhiki mana ekutanga ekudzivirira, apo vakadzi vakawanda vasati vava kuziva kuti vane pamuviri.
Sezvo mahonji nemadhine ane zvakawanda zvehupenzi, hapana chikonzero chokuzvidya mwoyo pamusoro pokushayiwa simba kana iwe uchidya zvine utano. Kune rumwe rutivi, chigadzirwa che folic acid supplementation chinosanganiswa nekenza-yemazuva-kenza uye zvinoguma uye haigoni kudzokorora mararamiro anobatsira ekudya zvokudya zvehupfumi zvevabereki vose vana vavo.
Selenium
Selenium kumazinga epamusoro anobatanidzwa nechirwere cheshuga, cholesterol yakakwirira, kenza yeprostate, chirwere chemwoyo, amyotrophic lateral sclerosis (ALS), isina simba rekudzivirira muviri uye isina utachiona hwebasa. Zvinoshamisika, zvakare selenium shomanana inogona kukuvadza, zvakare. Nzira yakanakisisa yekuita ndeyokuwana zviyero zvakaringana kubva kune zvinovaka muviri. Avo vari kudya chikafu chinopa utano hwakakosha mumichero, nemiti uye mbeu hazvidi kuwedzerwa senienium.
Copper
Mhangura haifaniri kutorwa semuwedzere nokuti mhangura yakawanda inobatanidzwa nekenza yakawanda uye kufa kwehuwandu uye kuwedzera kwechirwere chechirwere cheAlzheimer. Kuderedza nyama kudya uye kudzivirira ma-multivitamines ane mhangura inzira dzinoshanda dzokudzivirira kupfurikidza kwemhangura.
Iron
Iron inofanira kungotorwa chete kana pane chirevo chakatsanangurwa kana kukwana. Heme resimbi inowanikwa mumhuka dzemhuka uye kwete-heme iron yakabva kunezvokudya zvezvirimwa uye zvinowedzera. Iyo hemhe yakasvibirira muzvokudya inonyanya kunakisa kupfuura iyo mumiriwo, zvichiita zvipingamupinyi zvinosanganiswa nesimbi yakawandisa zvakanyanya. Pane humwe humwe humwe humwe humwe humwe humwe humwe humwe humwe humwe humwe hunoratidza kuti dare rakawandisa - nokuti iron inogadzirisa - inowedzera dambudziko rekenza yekoloni, chirwere chemwoyo, uye zvirwere zvehutachiona. Zvisinei, kubatsiridza kusina-heme iron kunogona kubatsira kana munhu ane zvigadzirwa zvematare, semuenzaniso, nekuda kwekuita pamuviri kana kubuda kwemwedzi kunorema.
Nei Tichifanira Kutora Mavitamini Nemaminera?
Nekunyanya kunetseka kwakapoteredza mishonga iyi, sei uchitora chero vitamini nemamineral supplement? Basa re-multivitamin uye mineral supplement ndeyekuzadza zvipembenene zvekudya kuti udzivise kukanganisa kana kusakwana. Kuwedzera kwekudya kwevamwe mavitamini kwakajairika uye ndiyo ngozi yezvirwere zvisingaperi. Kazhinji, vanhu vekuAmerica vanodya zvisingabatsiri uye uye, sechikonzero, vanodya pasi pezvinhu zvakakurudzirwa zve fiber, magnesium, potasium, mhando yezvokudya uye mavitamini A, C, uye E. Vanhu vashomanana vanodya zvakanyanya zvokuti vanowana chiyero chakanaka chevhitamini yose uye mineral inodiwa mune zvakakwana kubva pane zvokudya chete.
Kunyange kudya chikafu-chinokonzera, kuwanda kwezvirimwa uye kupedza mishonga yemhuka nekurarama kwenguva yakareba, iwe unomhanya munyaya yekuva nehuwandu mune zvimwe zvinovaka muviri: mavitamini B12 neK2, anowanikwa zvikuru mumishonga yemhuka; zinc, iyo inowedzera bioava kubva pamiti yemhuka; iodine inotorwa kunyanya kubva munyu inonzi iodized; uye vitamini D, iyo ganda redu rinobereka kana tikasvikirwa nezuva. Asi kutora mimwe michina yemhuka hakusi mhinduro, sezvamunozoita mungozi yemapuroteni akawanda emhuka, mhuka dzemhuka, heme iron nedzimwe mhuka dzinosvibisa zvokudya. Nokudaro, kune vanhu vazhinji, kushandisa makachengeteka, zvakagadzirirwa zvakakwana zvinogona kubatsira.
Idya Zviri nani, Urarame kwenguva refu
Kunyange zvazvo kusadya kwose kuri kwakakwana, hapana multivitamine kana kuwedzera kunogona kutora zvakakwana nzvimbo yezvokudya-zvakasvibirira, zvakasimwa-michero yezvokudya zvakakwana. Kana uchida kurarama hutano, hupenyu hurefu, idya kudya kwakanakisisa. Chaicho, chikafu-chikafu, chikafu chechisikigo chinopa zvakawanda zvinopfuura mavitamini nemaminerari. Kudya kudya kwakanakisisa kungaita kuti uve nehuwandu hwakazara hwezvinhu zvose zvakawanikwa uye zvisati zvawanikwa. Icho chinhu chisina mavitivitamin chinogona kudzokorora.