Iwe unotora vitamini supplement zuva nezuva here? Vanopfuura hafu yevose vekuAmerica vanoita, kazhinji mumhando ye multivitamin uye mineral. Asi iwe unonyatsoziva here zvauri kunyora mukuedza kusimudzira hutano hwakanaka? Apo zvinosvika kuma multivitamins, mazano angu ndekuenderera mberi nokungwarira.
Iwe Unotoda Kutora Multivitamin?
Hapana kuwedzera kana kuti multivitamin inogona kutora nzvimbo yezvokudya zvine mashizha-mashizha, masimiro ane michero uye fiber yayo uye yakazara yezvinhu zvose zvakawanikwa uye asi-ku-kuwanikwa-mutsva.
Zvisinei, kutora zvakagadziridzwa zvakagadzirirwa zvakanaka uye mineral supplement kunogona kuva chinhu chinokosha pakupa hutano hwakanaka. Ndiko nokuti vanhu vashomanana chete vanodya zvakanyanya zvokuti vanowana zvakakosha zvevhitamini uye mineral yose inodiwa mune zvakakwana. Somuenzaniso, iodine, zinc, vitamini B12, vitamini K2, uye vitamini D3 zvakaoma kuwana muhutano hwakanaka kuburikidza nekudya kwezvirimwa. Nokudaro, kushandisa yakachengeteka, yakagadzirirwa zvakanaka inogadzirwa zvakanaka.
Sei Usingagoni Kudya Ita Zvose?
Kunyange zvazvo huwandu hwevhitamini yedu nemaminerari zvichibva kune zvokudya, kunyange kudya kwakagadzikana, kwakagadzirirwa zvakanaka kunogona kushayikwa mune zvimwe zvibereko zvinokosha. Heano mishanu michina yakakosha muviri wako ungasave uchiwana kubva pakudya kwako kunopa utano:
Vitamin B12
- Yakagadzirwa nema microorganisms uye isingawaniki muzvokudya zvekurima
- Kushayikwa kunowanzoonekwa kune vhegi uye avo vane makore makumi matanhatu nekure
- Zvakakosha muhomwe yeropa yakagadzirwa, nervous system function, DNA synthesis
- Kuchengetedza zvakakwana maB12 zvinokwanisa kubatsira kuchengetedza chirwere cheAlzheimer
- B12 kushayikwa kunokonzera chirwere chekushaya ropa, kushushikana, kuora mwoyo, kuneta, zvinetso zvekudya, utano hwemhutu
Zinc
- Vegans, zvinomera zvekudya, uye mafashitare zvinowanzodikanwa zinc akawanda nokuti zinc kubva kumiti yemichero haisi nyore nyore kupinda
- Zvinokosha mukudzivirira muviri, kukura, utano hweganda, kurapa kurapa, kubereka, mapuroteni sangano, neurotransmitter, uye insulin kuvhara
- Low zinc levels inogona kukonzera kushaya simba mumuviri wekudzivirira muviri, chiito chekuzvidya mwoyo uye kuora mwoyo (zvikurukuru kuvakadzi), uye zinc kukwana zvakakwana zvinogona kudzivirira kurwisa mazamu uye khansa ye prostate
Iodine
- Izvo zviri pamiti yekudya yemichero iyo inopedza zvinyorwa zvegungwa uye kudzivirira munyu weiodizedheni inowanzova pangozi yekushayikwa
- Zvinonyanya kukosha pakugadzirwa kwetachiona yehomoni uye yehutano
- Kushayikwa kweIodine kunokonzera hypothyroidism, kuwedzera kwetroroid gland (goiter), uye zvinetso zvine chokuita nekuzvitakura
Vitamin K2
- Kuwedzererwa kunonyanya kukosha kune vegans kana kuti pedyo-vegans sezvo zvishoma zvishoma zvinokonzerwa nemuviri uye muviri unoshaikwa muzvokudya zvezvirimwa
- Zvakakosha kuti utano hwakanaka hwemapfupa uye hutano hwemoyo huve nehutano nekukwegura
- Low K2 inobatanidzwa nepamusoro-soro yezviputi uye kurasikirwa kwepafu uye nechepasi mapfupa emaminerari
Vitamin D
- Avo vari pangozi yekushaya kukwana ndevamwe vanhu vanoshanda mumba uye vanorarama munzvimbo dzakanakira sezvo chiedza chezuva chiri chekutanga che vitamini D
- Kune vanhu vazhinji, mavhitimu anokwana D akakwana anowanzobudirira kubva kune chiedza chezuva chete asi asingakuvadzi ganda
- Zvinokosha pakuvaka nokusimbisa masimba simba kuburikidza nekuwedzera kuwedzera kwekasiamu; inotsigira maune immune system
- Low vitamin D inobatanidza nehuwandu hwehutano hwekenza, chirwere cheshuga, chirwere chepfungwa, kuora mwoyo, uye mamiriro ezvinhu
Pane Mucheto Wokutsigira Here?
Iwe ungave sei nechokwadi chokuti zvauri kutora zvakakodzera kukosha uye kuzvitsaurira kwezuva nezuva, uye kunyanya kukosha, kwakachengeteka? Apo ini ndakatanga kutarisa multivitamine uye mineral supplements zvandaigona kupa kune varwere vane chivimbo, ndakanyadziswa. Mazhinji e-multivitamines ane zvigadzirwa zvinogona kuva zvinokuvadza, zvichiita kuti kuwedzera kwekuwedzera kuchikonzere kukuvadza kupfuura kunaka. Zvimwe zvinowanzobatanidzwa mumartivitamine zvakadai semhangura, beta-carotene, vitamini A, uye vitamini E zvakarongedzwa mune zvidzidzo kuti zvive nehutano hwakanaka-hutano, kunyange hutachiona-hunovhiringidza migumisiro.
Miti yemitamine pamusika yese yakanga ine zvinhu zvakawanda uye zvimwe zvishoma zvevamwe. Kunyangwe kutora zvinhu zvakawanda zvakakosha zvinogona kukuvadza. Uyezve, ivo vaigara vaine zvigadzirwa zvine ngozi. Somuenzaniso, kutsvakurudza kwenguva yakareba gwaro rokuti folic acid supplementation rinokurudzira kamu nekenza yeprotate. Somugumisiro, ndakagadzira mutsara wangu wemamtivitamine asina ma folic acid, mhangura, beta-carotene, kana vitamini A, izvo zvose zvakaratidzwa mune zvidzidzo kuti zvinokuvadza zvakanyanya.
Inoshandiswa Zvakanakisisa yeM Multivitamin
Kushandiswa kwakanakisisa kwema multivitamin yakanaka hakusi kukurira kudya kunoshaya kwemishonga asi kunodzivirira pane zvinokanganisa kukanganisa, kupa mishonga ine zvido zvisingagamuchirwi nechingwa choga. Hapana multivitamin inogona kuderedza ngozi yako yezvirwere zvinowanzoitika nekuda kwekudya kwakakwana, izvo zvichange zvisina zvibereko zve phytochemicals uye zvine chekisi. Mamiriro akaisvonaka ndeyekudya kudya kwekudya-chikafu, kupfuma muzvokudya zvose zvekudyara uye zvakare kutora zvakanyatsogadzirirwa-kuwedzerwa kugadzirisa kutarisa kusakosha kwezvinhu zvakawanda zvinogona kuderedza utano hwako.
Sources:
Foster M, Chu A, Petocz P, Samman S. Migumisiro yezvokudya zvezvirimwa pamamiriro e zinc: kurongeka kwakarongeka uye meta-kuongorora zvidzidzo kuvanhu. J Sci Food Agric 2013, 93: 2362-2371.
Hooshmand B, Soromoni A, Kareholt I, uye al. Homocysteine uye holotranscobalamin uye ngozi yeAlzheimer's disease: kudzidza kwenguva refu. Neurology 2010, 75: 1408-1414.
Office of Dietary Supplements, National Institutes of Health. Dietary Supplement Fact Sheet: Vitamin B12 [http://ods.od.nih.gov/factsheets/VitaminB12/]
Office of Dietary Supplements, National Institutes of Health. Dietary Supplement Fact Sheet: Zinc. [http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/]
Swardfager W, Herrmann N, Mazereeuw G, et al. Zinc mukutambudzika: meta-analysis. Biol Psychiatry 2013, 74: 872-878.