Hazvisi chakavanzika kuti chikafu chekuAmerica chinodarika chakakwana kupfuura chakakwana. Kunyange vanhu vane vavariro dzakanakisisa uye kudya kwakanaka kunogona kupererwa nekusangana nekudya kwavo kwekudya. Somugumisiro, vazhinji vakawana zvokudya zvinoshandiswa zvekudya zvakasiyana-siyana (MVM) zvinowedzera kubatsira kubatsira kuzadza zvipembenene zvekudya.
Unofanira iwe here? Ichokwadi kuti inogona kubatsira (asi kune mavhavha kune izvozvo).
The American Diet Shortfall
Sangano reNational Health and Nutrition Examination Survey (NHANES) rinoratidza kuti vanhu veAmerica vanowira pasi pevhareji yevhitamini A (45% inoshaya), vitamini C (37 muzana), vitamini D (93 muzana), calcium (49 muzana), uye magnesium ( 55 muzana).
Dietary Guidelines yeAmerican (DGA) inotarisa kuti 40 muzana yevanhu veAmerica vanokundikana kusangana neHungidzirwa Mvura Inodiwa (EAR) -huwandu hwehuwandu hwekudya hunofungidzirwa kuzadzisa zvinodiwa zvehafu yevanhu vane utano-kune micronutrients yakawanda.
Calcium, vitamini D, uye potassium zvinoratidzirwa sezvibereko zvehutano hwehupfumi hwevanhu nokuti vazhinji veAmerica, kusanganisira vana, havagoni kukurudzirwa mazano nekuda kwezvibereko izvi. Vitamini B12 ine muviri wekushushikana kwevanhu kune makore anopfuura makumi mashanu, sesimbi ndeyevana vaduku, vakadzi vanotakura vana, uye vanaamai vanotarisira.
Muchidimbu, tiri kupera . Uye vamwe vanhu vari pangozi yakawanda yekushaya simba kwezvinhu, kusanganisira:
- Vanhu vanodzivisa kana kudzivirira zvikafu kubva kune imwe boka rezvokudya
- Vaya vane kudya kwekodori; vanhu vakaderedza kunwa mavhithamini ane mafuta-soro, A, D, E, kana K
- Vanhu vari pamishonga inopindira nekudyiwa uye / kana metabolism yemamwe micronutrients
- Vanhu vanodzivisa kana kudzivirira zvikafu zveboka rekudya chero ripi zvaro, rakadai sekugadzirwa nekugadzirwa kwezviyo zvezviyo
- Vakadzi vanezera rokubereka
- Vakwegura vanhu
- Vasvuta
- Avo vane nhoroondo yekureruka kurasikirwa
Multivitamins: Insimba yeAll-Cost Nutritional Insurance
Kuwana tsika dzakanaka yekudya zvakanaka, asi kune vamwe, shanduko haisi basa rakaoma. Ichokwadi chekudya kwekuMadokero kwekudya kwekudya kwekudya uye kusakwana kwezvokudya zvakanakisisa kunoita kuti kuwedzera kuve kwakakosha kusarudzwa kwehutano hwemazuva mazhinji.
Nherera dzisina kukwana hazviwanzozivikanwi pakati pevaya vanotora MVM, uye vashandisi vanowanzove vakashanda uye vasingasviki pakuputa-zvinokonzerwa nezvokudya zvinovaka muviri uye mararamiro anopa utano.
Kutora kamwe kamwe veMVM supplement ndeyekuchengetedza mutezo kuti ubatsire kuzadza zvinetso zvekudya uye kurwisa kusakwana kwekudya. Zviri nyore kuyeuka, zvisingaiti kukonzera kukuvadza, uye nzira inogadziriswa yekupa "inshuwarisi yezvokudya." MVMs inogona kubatsira zvikuru kune vakwegura vane makirori inofanira kuderera pamwe nekudya uye kudya.
Zvokudya Pakutanga
Zvose izvo zvakati, apo MVM inogona kuzadza zvipembenene zvekudya, havatori nzvimbo yezvokudya zvinovaka muviri. Ivo vanonzi 'zvidimbu' zvechikonzero chakanaka-basa ravo nderekuwedzera kudya kwomunhu.
Zvokudya zvave zviri nzira yakanakisisa yekuwana michero yako-uye, zvechokwadi, ndiyo ndiyo nzira chete yekuita izvi vasati vatsigirwa.
Nyanzvi dzezvokudya uye nharaunda yeDGA yakapfuurira inoramba ichikurudzira kudya-kutanga kwokusvika. Zvokudya hazvipi izvo chete zvinopa utano hunokosha, asiwo fiber uye mamwe akawanda emakemikari ane utano, zvakadai sep phytochemicals uye antioxidants, iyo inobatanidzwa pamwe chete nenzira dzinowedzera zvigadzirwa zvisingagoni.
Kuvandudza hutano hwekudya hunogona kukurudzira utano, hukama, uye hupenyu hurefu. DGA inofungidzira kuti hafu yevanhu vakuru (117 mamiriyoni evanhu) vane chirwere chimwe chisingaperi chinodzivirirwa chinokonzerwa nehuwandu hwakanaka hwekudya maitiro uye kusaita.
Uyezve, chidzidzo che 2017 chaifungidzira kuti kusava nemaitiro ekudya kwakashata kwakaita kuti vanhu 300 000 vafurwe nehosha yepfungwa, kurohwa, uye chirwere cheshuga muUnited States muna 2012.
Utano hwakashata hwakaratidzwa kuwedzera zvose-zvinokonzera kufa, uyewo kuwedzera njodzi yezvirwere zvisingaperi.
The Bottom Line
Kuvimbisa kudya kwakakwana kwevhithamini nemaminerari-nenzira yekudya, asi zvichida pamwe nekubatsirwa kwezuva nezuva ma-multivitamin / mineral supplement-inokosha pakuchengetedza utano nekudzivirira zvirwere zvisingaperi, kunyanya kukura, chirwere cheshuga, uye chirwere chemwoyo.
Aya mazano anobatsira anogona kukubatsira kuita sarudzo dzakachenjera paunenge uri mubato rekuwedzera:
- Sarudza yakanakisisa multivitamin yezera rako uye zvepabonde (mazita anogona kubatsira kukutungamirira).
- Enzanisa mavara kuti uwane multivitamine ine michina yakawanda, asi pasina kuwedzera muhupenyu hwezuva nezuva. Ramba uchifunga mupfungwa dzako hapana mumiririri wei multivitamines, uye vazhinji vanopa mishonga yakasiyana-siyana mumari yakasiyana.
- Chewable gummy supplements haisi yakakwana sekuzara kwemapiritsi maMVMs. Muzhinji, maMVM haaine 100 muzana yehuwandu hwezuva nezuva kana RDA ye calcium, magnesium, kana potassium, kuitira kuti iwe unogona kutora humwe humwe huwandu hwezvibereko zvezvibereko, zvichienderana nekudya kwako.
Uye yeuka: Kutora MVM haisi yemashiripiti-iwe uchiri kunetseka nezvekudya uye utano. MVM inongova chikamu chiduku chemararamiro ehupenyu, kwete chechimwe chete.
> Sources:
> Kudya Uhu Zvikoro uye Kufanirwa kweZvose-Chikonzero, Mwoyo Mumuviri neKana Kufa muPan-European Cohort Yokudzidza. PlosOne. 2016; 11 (7): 1-18.
> Fulgoni VL 3rd, Keast DR, Bailey RL, Dwyer J. Foods, mazano, uye zvinowedzera: VaAmerica vanowana kupi mishonga yavo? J Nutriti. 2011; 141 (10): 1847-1854.
> Micha R, Peñalvo JL, Cudhea F, Imamura F, Rehm CD, Mozaffarian D. Kusangana Pakati Pezvokudya uye Kufa Kubva Mumwoyo Mune Zvirwere, Stroke, uye Rudzi rwechirwere cheshuga muUnited States. JAMA. 2017; 317 (9): 912-924.
> Dhipatimendi reUnited States reZvesimiriro, Dhipatimendi reUnited Health Health and Human Services Dietary Guidelines for Americans 2015-2020: Eighth Edition. http://health.gov/dietaryguidelines/2015/guidelines/. Yakabudiswa naJanuary 7, 2016
> Wallace TC, McBurney M, Fulgoni VL 3rd. Multivitamin / mineral supplement mupiro kune micronutrient intakes muUnited States, 2007-2010. J Am Coll Nutriti. 2014; 33 (2): 94-102.