Gore roga roga, vatengi vanopedza mari inopfuura mabhiriyoni emadhora emavhithamini uye mamwe mazvokudya zvinowedzera mune tarisiro yekudzorera kana kuchengetedza hutano hwavo. Izvo zvose izvo zvinowedzera zvakakosha here kana kuti zvinongova zvakashata mari?
Kune rumwe rutivi, kudya kudya kwakanaka, kwakanyatsonaka kunofanirwa kukupa iwe wose wezvokudya zvakasarudzwa zvaunoda. Asi, kune rumwe rutivi, kana chikafu chako chisina kunaka, zvimwe zvezvibereko izvi zvingave zvisina kukwana.
A supplement kana multivitamine inogona kubatsira kuzadza zvipembenene zvezvokudya muudye wako-asi mavitivitamine haazogadziri kudya kwakashata. Somuenzaniso, munhu anovenga michero nemiriwo angave asingakwanisi kuwana vitamini C yakakwana, uye mumwe munhu anoramba kudya mishonga yemiti angada imwe calcium. Kutora zuva rimwe nerimwe remtivitamin / multimineral chigadzirwa inzira isingadhuri uye iri nyore yekuita kuti chirongwa chinokurudzirwa chokudya chinowanikwa mavitamini nemaminera akawanda zvinosangana.
Asi zvakadini kana iwe uchida kutora zvokudya zvekudya zvekudya kuti uderedze ngozi yako yehutano chaihwo? Muzviitiko zvakawanda, kuwedzera kuwedzera kune kudya kwako kwezuva nezuva hakuzoiti zvakawanda, kana pane. Kutsvakurudza hakurevi kuti mavitamini kana zvimwe zvinowedzera zvinoderedza chirwere chemwoyo kana ngozi yeproke, kana kuvandudza upenyu. Pane uchapupu hwokuti kutora vitamin E yakawanda uye mamwe antioxidants kunogona kukuvadza hutano hwako.
Zvinobatsira Dietary Supplements
Kunyangwe uchitora mavhithamini hazvizogadzirisa kudya kwako kwose uye mararamiro emararamiro, pane humwe mavhithamini uye mazvokudya zvinowedzera izvo zvine humwe hutsvakurudzo huchapupu hwakanaka kwavari:
Calcium: Inokurudzirwa kwechircium yevanhu vakawanda vakura inenge mamiriyoni 1,200 pazuva, uye vazhinji vanopa utano vakwegura vanokurudzira vakadzi vakwegura kuti vatore calcium supplements kuti vaderedze ngozi ye osteoporosis.
Vitamini D: Unoda vitamini D kuti uwane uye ushandise calcium. Zvose zvekudya kwako mavitamini D zvinobva pakusvibira kune zuva.
Kana zvisina kudaro, muvhareji wevanhu vakuru vanoda zvingangoita 400 Unititi Dzepasi Pese revhithamini D. Zvizhinji zvinowedzera calcium zvinosanganisira vitamini D.
Mafuta ehove: Omega-3 fatty acids ichabatsira kudzivirira chirwere chemwoyo. Oily marine hove ndiyo yakanakisisa yekudya yemafuta e omega-3 fatty acids kunyange zvazvo mbeu dzakadai seflakisi dzine omega-3 fatty acids. Zvidzidzo zvinoratidza kuti 0.5 kusvika ku8,8 gramu emafuta ehove pazuva ndeyeuwandu hunoshanda.
Folic Acid: Folate inowanikwa mumashizha mashizha mashizha, michero yeviriramu, uye maruva. Folic acid supplements inokurudzirwa chero mukadzi upi zvake angave ane pamuviri. Nhamba yakakurudzirwa yevakuru ndeye 400 micrograms pazuva.
Chondroitin uye Glucosamine: Vatsvakurudzi vanobva kuGlucosamine / Chondroitin Arthritis Intervention Trial vakawana kuti vatori vechikamu vane marwadzo anononoka-o-osteoarthritis anowanikwa kuwandisa kwemafuro ekurwadziwa nemamiriyoni 1,500 glucosamine pamwe chete nemamiriyoni 1,200 chondroitin sulfate kuwedzera.
Antioxidants uye Zinc: Kuona-Maererano Nezvirwere Zvemaziso Chidzidzo chinoratidza kuti kusanganiswa kwe-antioxidants uye zinc inotorwa sekuwedzera kwezvokudya kunoderedza dambudziko rekukwegura kwehutano hwehutachiona hwemakore. Shanduro yakashandiswa mukudzidza ndeyekuti:
- 500 milligrams vitamini C
- 400 Mauniti Emunyika Yose vitamini E
- 15 milligrams beta-carotene
- 80 milligrams zinc se zinc oxide
- 2.0 milligrams mhangura se cupric oxide
Probiotics: Zvokudya zvakadai seyakiti uye zvinoviriswa zvinowanzo zvine mabhakitiriya anonzi probiotics. Aya mabhakitiriya akafanana nemabhakitiriya ane ushamwari anowanikwa mune chirwere chako chekudya . Zvirongwa zveprobiotics zvinowanikwawo sezvokudya zvekudya uye zvinogona kubatsira kune vanhu vane shungu dzechirwere chirwere uye chirwere.
> Sources:
> American Heart Association. "Hove neOmega-3 Fatty Acids."
> Huang HY, Caballero B, Chang S, Alberg A, Semba R, Schneyer C, Wilson RF, Cheng TY, Prokopowicz G, Barnes GJ 2nd, Vassy J, Bass EB. "Multivitamin / Mineral supplements uye kudzivirira zvirwere zvisingaperi: shanho huru." Am J Clin Nutriti. 2007 Jan; 85 (1): 265S-268S.
> National Institutes of Health National Center for > Kubvumirana > uye Integrated Health. "Mibvunzo nemhinduro: NIH Glucosamine / Chondroitin Arthritis Intervention Trial (GAIT)."
> National Institutes of Health National Center for > Kubvumirana > uye Integrated Health. "Maprobiotics."
> National Institutes of Health National Eye Institute. "Matambudziko Anokonzerwa Nezera Rekudzidza Chidzidzo-Zvinoitika."