Pfungwa yokuti iwe unogona kutora chimwe chinhu kuti uwedzere hupenyu hwako inonyengera, kunyanya inopa huwandu hwakawanda hwevhithamini nemaminerari ekuwedzera pamusika. Zvinoratidzika zviri nyore: zvimwe zvinovaka muviri = mamwe makore. Pane imwe nguva yatinenge taudzwa tose tinofanira kudya michero nemiriwo akawanda, zvinowedzera ruzho pamusoro pezvokudya izvo zvinoshaikwa?
Nemhaka yekuti kune michina yaunoda iwe paunokura kuchengetedza muviri wako uine hutano uye husina zvirwere, vanhu vazhinji vanotendeukira kumabhizimisi ekuwedzera-nekutengesa kushaya $ 23.7 mabhiriyoni muna 2007.
Pasinei neizvi, tsvakurudzo inoenderera mberi kugoverwa pamusoro pokuti kana mumwe munhu anowedzera hupenyu hunovandudza hupenyu hurefu, hukuvadza, kana kuti hunongororwa chete kubva mumuviri wako.
Saka, Unofanira Kuitei Kweupenyu Hurefu, Hwakanaka?
Chokutanga pane zvose, yeuka kuti zvakanakisisa zvinobva kune imwe yega yezvokudya ndizvo zvokudya. Zvokudya zvakapfuma mu beta-carotene zvave zvichibatanidzwa nechepakati pangozi yekenza, somuenzaniso, asi izvochete zvinodzivirira hazvina kuwanika ne beta-carotene zvinowedzera. Heano mamwe majekiseni anowanzobatwa kwenguva refu uye tsvakurudzo inobatanidza navo:
Calcium
Iyi mineral inochengetedza mapfupa akasimba uye inofanirwa kumusana uye mushupa basa uye kutakura ropa. Mukuongorora kwegore ra2011 yeIowa Women's Health Study, umo vakadzi vakwegura 38 000 vakateverwa kwemakore makumi maviri nemaviri, calcium ndiyo chete inowanzobatwa neve multivitamin inoratidzwa kuti inobatsira pakufa-kureva, avo vakadzi vanotora calcium (vareji 400-1300 mg / zuva) yakanga ine ngozi shoma shoma yekufa panguva iyoyo.
Kusiyana neizvi, zvimwe zviongorori zvekureba kwenguva refu kana kuti kwenguva refu zvidzidzo zvakaratidza kuti kutora calcium zvinowedzera zvinogona kuwedzera njodzi yekurwadziwa kwemoyo uye kurwara kwevakadzi. Mukuona kwekutsvakurudza kunopesana, zvakanakisisa kutaura nechiremba wako pamusoro pekuchengetedzwa kwe calcium supplement.
Vitamin D
Vitamini D inoshanda ne calcium kuchengetedza mapfupa aine utano; inogonawo kudzivirira kudzivirira kune dzimwe kenza uye dzimwe zvirwere.
Yakagadzirirwa paganda pamberi pekuvhenekera kweVV, saka kunetseka kwakakurudzirwa pamusoro pekuti vanhu vanogara kumativi ekumusoro kwemaodzanyemba ane kupera kwezuva masikati munguva yechando vanogona kuwana zvakakwana. Mutsva wa2007 wokuongorora vatasviki 57 000, mumasangano gumi nemasere ekutsvakurudza, akagumisa kuti hutano hwakachengeteka hwevhitamini D supplementation (400-600 IU) hwakaita kuti huve nekuwedzera hupenyu hurefu, zvichiita nekuderedza chiitiko chevamwe kanzira uye nehutano hwemwoyo kana nekuvandudza kupona varwere vane mamiriro aya.
Kusiyana neizvi, chidzidzo che2013 chevanhu vanopfuura 9 000 vatori vechikamu muCanada Multicentre Osteoporosis Study (CaMos) havana kuwana kukuvadza kana kubatsirana nekufa kunobatanidzwa ne vitamin D kudya kwemakore gumi.
Vitamini B6
Vitamini B inobatanidzwa mukusikwa kwevangaravheti uye masero eropa, uye kuronga mazinga eamino acid anonzi homocysteine. Nemhaka yokuti B mavitamini akaita sa folic acid, B6, uye B12 ave akaratidzwa kuderedza maitiro e homocysteine-chimiro chinowanikwa nechinetso chechidiki chepfungwa chepfungwa uye chirwere-vashambadzi vatsvaga kana kuwedzera kunobatsira kudzivirira mamiriro aya nekuvandudza upenyu hurefu. Mune zvidzidzo zvakasiyana-siyana, zvisinei, aya mavithamini B sezvibereko zvisingabatsiri pamagariro, kana kuoma, kwechirwere chepfungwa kana chirwere.
Saizvozvowo, mukutsvakurudza kuongorora kuitika kweB6 kuwedzera kwechiitiko chekenza, hapana chakaita pamusoro pekufa kwakawanikwa.
Vitamin B12
Vanhu vanopfuura makore makumi mashanu vanogona kutora vitamini B12-inotarisirwa kuve neropa uye noutano hwehutano-kubudirira. Pakutanga, zvaifungidzirwa kuti vitamini B12 (yakafanana neB6) kuwedzera, kunyanya kana yakabatana ne folic acid, inogona kubatsira kudzivirira chirwere chemwoyo nekurova, asi izvo zvakanyanya kupererwa. Kutsvakurudza kuri kupfuurira kuona kana vitamini B12 inogona kubatsira kubata kana kukudzivirira chirwere chemangara, izvo zvinogonawo kukurudzira upenyu hurefu.
Vitamin C
Zvinonyanya kukosha kwekugadzirwa kwe collagen nemamwe mapuropareti, Vitamin C zvakare ine simba rinorwisa antioxidant.
Kubva muna 2009 kuongorora vanhu vanopfuura 77 000, pakati pemakore makumi mashanu nemakumi manomwe nemakumi manomwe, vakawana kuti vasati vatsvuta vakatora anenge 300mg mavhitamini C kwemakore gumi vaiva 24 muzana vashoma kufa panguva iyoyo; zvisinei, hapana hupenyu hunobatsirwa nekutora vitamini C yakawanikwa nekuda kwevasvuta muboka iri. Kutsvakurudza kuri kuenderera mberi kuona kana vitamini C inobatsira kudzivirira dzimwe kanza uye mwoyo yezvirwere.
Selenium
Mutsara wemaminerari , selenium inoshandiswa kugadzira antioxidant enzyme mumuviri. Antioxidants inokonzera zvinokuvadza zvinokonzerwa nesero metabolism uye zvakatipoteredza chekisikiti. Selenium mazinga muvanhu vanowirirana maererano nehuwandu hwemaminera muvhu umo zvokudya zvakura. Kubvunzurudzwa kwevanhu vanosvika 14 000 muUnited States muna 2008 kwakawana ukama husina hukama pakati pezvikamu zveSenienium muropa nekufa-kureva kuti, mashoma mashoma e seleneum aibatanidza nekufa kwepamusoro, sekukwirira kwakawanda. Dzidzo dzakawanda dzakatarisa zvinowedzera muhuwandu hwa100-200mcg; federal dietary guidelines inoratidza kuti vanhu vakuru vanopfuura makore 19 vanofanira kudya zviyero zvezuva nezuva zvemamiriyoni mashanu / masikati, kwete kudarika 400 mcg / zuva.
Beta-Carotene
Chimiro chevhitamini A chinowanikwa mumichero nemiriwo inotapira, zvikafu zvakapfuma mu beta-carotene zvakabatanidzwa nehuwandu hwemukana wekenza. Zvidzidzo mu beta-carotene zvinowedzera hazvina kuratidza zvakafanana; vamwe vakanyatsoratidza kuwedzera kwekufa. Hapana chinyorwa chinodiwa chezuva nezuva (RDA) che beta-carotene.
Pasi Pasi
Dzorera tsvakurudzo inosangana nematambudziko mukutsanangura mamwe maitiro ehupenyu (kana kuti "kuvhiringidza" zvinhu) sekusvuta, mukana wekuwana kuongororwa zvirwere, kudya, uye kurovedza muviri. Zvichida pane imwe nguva isayenzi ichititaurira nechokwadi kuti mavitamini nemaminerari zvinogona kubatsira kuwedzera hupenyu hwedu, uye nekuwanda kwei. Usaora mwoyo. Yeuka kuti zvidzidzo zvizhinji zvakaratidza kuti kudya kwemaMediterranean-style, uye zvizhinji zvezvibereko nemiriwo zvakakwirira mune fiber , inopa michina yakakosha kuvanhu vazhinji.
Iva nechokwadi chekutsvaga chiremba wako kana wezvokudya zvinovaka muviri usati watora chero zvigadzirwa. Zvimwe hazvisi nani, saka musaita megadose. Vitamine nemaminera kubva kumarudzi ose (zvokudya zvakavakirirwa, ma-vitamini akawanda, ma-vitamini-products) kuwedzera. Vanogonawo kupindira nemishonga inogona kutora uye inogona kuva nengozi kuvanhu vane zvimwe zvirwere.
Sources:
Zuva Reji: Dietary Supplements. Consumer Information Sheet. US National Institute of Health, National Institute on Aging.
Albert CM et al, Nzira ye folic acid uye B mavhithamisi pangozi yezviitiko zvepfungwa uye kuurawa kwevakadzi pavanenge vari pangozi yehutano hwehutano: chirongwa chisinganzwisisiki. JAMA . 2008; 299 (17): 2027-36.
Alice H. Lichtenstein, DSc; Robert M. Russell, MD. Zvinokosha Nutrienti: Zvokudya kana Zvokudya? JAMA. 2005; 294 (3): 351-358. doi: 10.1001 / jama.294.3.351
Bjelakovic G. et al. Antioxidant inowedzera kuvhara kwekufa kune vatachiona vane utano uye varwere vane zvirwere zvakasiyana-siyana. Cochrane Database Syst Rev. 2008; 2: CD007176.
Bolland MJ et al. Calcium inowedzera kana kuti isina vitamini D uye inogona kuitika mumatambudziko epfungwa: reanalysis yevakadzikadzi Health Initiative zvishoma kuwana deta uye meta-analysis. BMJ . 2011; 342: d2040.