Ngaba i-multivitamini yabasetyhini iyasebenza?

Imfundo yezeMpilo

Nokuba isuka kwishishini lezempilo le-boutique, ingqayi egcwele iziqhamo gummies, okanye ibhotile emhlophe yemveli ekhemesti yalapha-uninzi lwabantu baseMelika ivithamini yonke imihla. Ngapha koko, i-86% ihlala ithatha iivithamini, ngokophando olwenziwe kwi-Intanethi olwenziwe yiHarris Poll egameni le Umbutho waseMelika weOsteopathic .Amashumi asithoba anesixhenxe eepesenti abasetyhini bathatha iivithamini zokubeleka okanye ii-multivitamini ngexesha lokukhulelwa,ngokwe- uphando olufanayo eqhutywa yi-Harris Poll kaMatshi we-Dimes. Kodwa ngubani kanye kanye odinga ezi vithamini, kwaye ziyiphucula kangakanani impilo yakho?

Kumashumi eminyaka, iivithamini zithengisiwe njengendlela elula yokwenza ukutya okungafunekiyo kunye nokufumana izakha mzimba eziyimfuneko emzimbeni wakho. Kodwa isayensi yakutshanje ithi i-multivitamini-nokuba ngaba yinto ekhethekileyo yabasetyhini okanye ayikho-ayilungele impilo yakho yonke njengoko unokucinga. A uphononongo lwesayensi kuvavanywe izilingo ezintlanu ezingahleliwe, ezilawulwayo ezinabantu abangama-47,289 zafumanisa ukuba iivithamini azinampembelelo kwabasetyhini kuthintelo lokuqala lwezifo ezinganyangekiyo okanye ukukhula komhlaza. Ke kufanelekile ukuba uthathe i-multivitamin yemihla ngemihla yabasetyhini? Iingcali zithi mhlawumbi akunjalo. Nasi isizathu.

Izithako eziqhelekileyo kwimultivitamin yabasetyhini

Xa ukhetha ibhotile yeevithamini ethi yenzelwe abantu basetyhini, oko kuthetha ntoni? Ngaba yeyempilo yethambo okanye ngabafazi abakhulelweyo?

Iimpawu ezininzi zeevithamini ezithengiswa kwabasetyhini ziya kuba namanqanaba aphezulu ezakha-mzimba aqhelekileyo amabhinqa aqhelekileyo, njenge-iron okanye i-calcium, utshilo uWhitney Linsenmeyer, Ph.D., RD, LD, isithethi seAkhademi yeZondlo kunye neDietetics kunye nomncedisi uprofesa wesondlo kwiYunivesithi yaseSaint Louis.

Kodwa ukubhalwa njengezinto ezithile zabafazi akunakuthetha nto kwaphela. Kukho intengiso eninzi yokucebisa ukuba iivithamini ezininzi zabafazi zahlukile kwezinye iivithamini. Inyani yile yokuba akukho nkcazo yomthetho okanye yokulawulwa kweevithamini ezininzi, kubandakanya nezo zithengiswa ngokukodwa kubafazi. Ngamanye amagama, iivithamini zabasetyhini zinokungafani nezinye izongezo.

Ngokuqhelekileyo, iivithamini zabasetyhini ziya kuba noluhlu olude lweevithamini kunye neeminerals, kubandakanya: ivithamini A, B iivithamini (ivithamini B6 kunye nevithamini B12), ivithamin C, ivithamin E, ikhalsiyam, isinyithi, imagniziyam, potassium, thiamin, riboflavin, niacin , ifolate, kunye ne-biotin. Nangona kunjalo, iivithamini kunye nezongezelelo azilawulwa yi-Food and Drug Administration (FDA). Oko kuthetha ukuba abaxhomekekanga kwimigangatho okanye kwimithetho yabo, ke uluhlu lwezinto kunye nexabiso zinokwahluka kakhulu. Kwaye ukusebenza kwezithako akuthembisi.

Ngaba iivithamini zabasetyhini ziyasebenza ngokwenene?

Nawuphi na usosayensi okanye umphandi uyakucinezelwa ukuba acebise ngemultivitamin yemihla ngemihla- ngezi zizathu zilandelayo.

Akukho bungqina bunamandla bezibonelelo.

Ngethuba nje ngo-2006, iZiko lezeMpilo leSizwe lathi abukho ubungqina obaneleyo bokuncoma ukuthatha iivithamini. Ukongeza, i yokuhlela Okwahamba nesifundo sika-2013 esapapashwa kwiiNcwadi zoNyango lwaNgaphakathi sasicacile kwaye sasinesihloko esithi: Kwanele Kwanele: Yeka ukuSebenzisa iMali ngeVitamin neMinerali eyongezelelweyo.

Iingcali ezininzi zithatha isigqibo sokuxhasa, zisithi abantu abaninzi mabayeke ukuchitha imali yabo kwii-multivitamini emva kokubona ukufundisisa emva kophononongo kungqina ukuba izibonelelo zabo zincinci, okanye azikho kwaphela-ngakumbi kubafazi abasele beyekile ukuya exesheni. Inyathelo lezeMpilo yabaseTyhini ukufunda bafumanise ukuba abasetyhini abathathe ukuya exesheni abathathe ii-multivitamin bezingenasiphelo sokufa kunabanye kwaye babenokuphulukana nesifo sentliziyo okanye umhlaza wemiphunga, ikholon, i-rectum, isifuba kunye ne-endometrium-ezi ziphumo ziyahambelana neziphumo ezivela kwezinye ubuninzi bezinye izifundo.

Iivithamini zinokuba yingozi.

Okumangalisa ngokwaneleyo kukuba, olunye uphando lufumanisa ukuba ayisiyiyo kuphela inkunkuma yemvithamini yinkcitho yemali, ikwayingozi kwimpilo yakho. Ubungakanani beevithamini kunye neeminerals nakuphi na ukongezwa kubalulekile, ngakumbi xa ucinga ngomngcipheko wokudlula kumyinge ongaphezulu wokuthathwa kwesiniki-njengoko oku kunokubangela umngcipheko wetyhefu, enokuba nefuthe elibi kwimpilo, utshilo uLinsenmeyer. Abathengi bayakhuthazwa ukuba bangadluli kumthamo ocetyiswayo, kwaye basebenze nogqirha wabo kunye / okanye nomntu obhalisileyo ekutyeni ukuze baqiniseke ukuba abasemngciphekweni wetyhefu okanye nakuphi na ukuhlangana okungalunganga nokunye ukutya okanye amayeza.

Ezinye iivithamini kunye neeminerals zinokuchaphazela ukufunxwa kwamayeza, nokuba kungathintela ukufakwa okanye ukwandiswa, utshilo uWillow Jarosh, MS, RD, kunye nomnini weWillow Jarosh Nutrition kwisiXeko saseNew York. Ukongeza, ezinye izakha-mzimba ezongezelelekileyo zinokuba neziphumo ezifanayo kumayeza-ke ukuba uthatha amayeza athi, atyhefa igazi kwaye athabathe ne-multivitamin enefuthe elincinci lokuncipha kwegazi, elinokudibanisa iziphumo.

Kungcono ukufumana izondlo ekutyeni.

Yiyo loo nto uninzi lweengcali kwezempilo, izondlo, kunye neengcali zokutya zincomela ukufumana iivithamini kunye neeminerali zakho kukutya okutyayo. Ndilandela ifilosofi yokuqala yokutya, okuthetha ukuba kufanelekile ukufumana izondlo ozifunayo ngokutya okupheleleyo, utshilo uLinsenmeyer. Kungenxa yokuba izakha mzimba kukutya okupheleleyo kuhlala kufakwa ngcono kunakwifom yokongeza, ukutya okupheleleyo kuqulethe ezinye izinto eziluncedo ezingaphaya kweevithamini kunye neeminerals-ezinje ngee-phytochemicals kunye nefayibha, kwaye kukho umngcipheko omncinci wokusebenzisa ii-micronutrients ngaphezulu kokutya okupheleleyo.

Ukwanelisa iimfuno zesondlo somzimba wakho ngokutya, zama ukudibanisa olu luhlu, kucetyiswa ngalo Ezempilo zeHarvard, kwisidlo sakho:

• Iiavokhado
• Imifuno enegqabi efana ne-chard, imifuno ye-collard, i-kale, imifuno yemostadi, isipinashi
• Iipilisi zentsimbi
• ibrussels sprouts
• Amakhowa (crimini kunye neShiitake)
• Iitapile ezibhakiweyo
• Iibhatata
• ICantaloupe, ipapaya, amaqunube, kunye namaqunube
• Iimveliso zobisi, ezifana neyogathi ephantsi
• Amaqanda
• Imbewu (ifilakisi, ithanga, isesame kunye nojongilanga)
• Iimbotyi ezomileyo (garbanzo, izintso, navy, pinto)
• Iilentile, ertyisi
• Iiamangile, iicashews, amandongomane
• Iinkozo ezipheleleyo ezifana nerhasi, ihabile, iquinoa, irayisi emdaka
• Salmon, halibut, cod, scallops, Shrimp, tuna, sardines
• Inyama yenkomo, inyama yegusha, inyama yegusha
• Inkukhu, ikarikuni

Ezinxulumene: Iiprobiotic 101

Nangona kunjalo, kukho ukungafani kwimithetho-njengokuba kunjalo nakwabasetyhini abakhulelweyo okanye abancancisayo, kunye nabantu abasengozini yokunqongophala kwevithamini okanye izimbiwa. Kule meko ikhethekileyo, izongezo zokutya zicetyiswa rhoqo.

Zeziphi izongezo ekufuneka abafazi bezithathile?

Inkqubo ye- IOfisi yezeMpilo yabaseTyhini , Isebe lezeMpilo laseMelika kunye neNkonzo zoLuntu, icebisa ezi vithamini kubantu basetyhini:

• Ifolic acid
• Vitamin B-12
• Vitamin D
• Ikhalsiyam
• Intsimbi

Nangona inani elifunekayo lihluka ngokobudala, impilo, kunye nokutya.

I-folic acid / folate (ivithamini B9)

I-folic acid ngumbono olungileyo kubantu abaceba ukukhulelwa, ucacisa uJarosh. Ukufumana ukutya okwaneleyo kwesi sondlo kunokunceda ekuthinteleni iziphene ze-neural tube kwiintsana. Inkqubo ye- Amaziko oLawulo noThintelo lwezifo icebisa ukuba abasetyhini abaneminyaka yobudala bokuzala bafumane ii-micrograms ezingama-400 (mcg) ze-folic acid yonke imihla ukukhusela iziphene zokuzalwa. Nangona isixa esinconywayo sinyukela kwi-4,000 mcg ukuba uyakhulelwa okanye unembali yosapho yespina bifida, ngokwe IOfisi yezeMpilo yabaseTyhini .

Kukho izinto ezithile, umntu ongomnye onokwahluka kwemfuza- okubizwa ngokuba yi-MTFHR-angabinangxaki yokuguqula i-folic acid ibe luhlobo lwefolate elinokusetyenziswa ngumzimba wabo, ucacisa uJarosh. Ezi zigulana kufuneka zixoxe nogqirha wazo uhlobo kunye nenani le-folic acid elungele imeko yabo. I-Folic acid inokusebenzisana namayeza ayimfuneko kwisifo sokuwa, isifo seswekile, i-lupus kunye ne-rheumatoid arthritis.

Ndicinga ukuba i-folic acid ngumzekelo olungileyo wengcinga yokuthatha izakhamzimba ozifunayo njengomntu ngamnye, kodwa olo ncediso ayisiyiyo into enobungakanani obulingana nayo yonke okanye into ekufuneka siyenzile sonke, utshilo uJarosh . Imfuza, indlela yokuphila, ukhetho lokutya, kunye nenqanaba lempilo zonke izinto zokuba umntu ufuna izongezo kunye nezo azifunayo.

Vitamin B-12

I-Vitamin B12 sisondlo esinceda ukugcina imithambo-luvo kunye neeseli zomzimba ziphilile. Amaziko kaZwelonke ezeMpilo icebisa ukuba abantu basetyhini abadala bafumane i-2.4 mcg ye-B12 yonke imihla. Elo nani lenyuka laya kwi-2.6 mcg ngexesha lokukhulelwa, kunye ne-2.8 mcg ngelixa uncancisa.

Abo basilelayo kuyo bahlala bediniwe kwaye babuthathaka- kwaye zininzi izizathu zokuba kutheni umntu esilela. Abantu abadala abanakho ukufumana i-B12 eninzi ekutyeni, ngelixa iivenji okanye imifuno inokuba nengxaki yokufumana okwaneleyo kuba i-B12 ifumaneka ngokwendalo kwiimveliso zezilwanyana, ucacisa uJarosh.

Iimeko ezithile zempilo zinokuchaphazela ukufunxwa kweevithamini. Abantu abanezifo zokugaya ukutya ezinjengesifo seCeliac okanye isifo sikaCrohn banokuba nengxaki yokufumana i-B12 eyaneleyo ekutyeni. Kuyafana nakubantu abaye benza utyando lwe-GI kubandakanya utyando lokulahleka kobunzima. Kukwakho imeko ebizwa ngokuba yingozi i-anemia apho umntu engenzi nto ngaphakathi-ngenxa yoko abanakho ukufunxa i-B12. Zonke ezi meko kunye neemeko ziya kugunyazisa umntu ukuba abe nohlobo oluthile lokongezwa kwe-B12.

Vitamin D

Amaziko kaZwelonke ezeMpilo icebisa ukuba abantu abadala bafumane i-15 mcg (600 IU) ye-vitamin D yonke imihla. Emva kweminyaka engama-70, elo xabiso lonyuka laya kwi-20 mcg (800 IU), ekunokuba nzima ukuba unxibe i-sunscreen (kufanele!), Chitha uninzi lwexesha lakho ngaphakathi endlwini, okanye une Ukunqongophala kwe-vitamin D . Kwezo meko, isongezelelo kunokuba luncedo.

Ikhalsiyam

Abanye oogqirha banokucebisa abasetyhini ukuba bathathe izongezo zekhalsiyam, ezinokubaluleka ekugcineni amathambo omeleleyo-ngakumbi kubafazi abasele besemva kokuba sexesheni. Inani elinconywayo liyahluka ngokobudala ukusuka kwi-1,000 mg ukuya kwi-1,300 mg, ngokwe-Ofisi yezeMpilo yabaseTyhini. Uphononongo lubonisa ukuba uninzi lwabasetyhini alufumani xabiso lemihla ngemihla le-calcium mihla le ekudleni kwabo, okunokukhokelela kwi-osteoporosis okanye ezinye iingxaki zempilo.

Intsimbi

Intsimbi iyacetyiswa xa ubalo lweeseli ezibomvu lusezantsi okanye usemngciphekweni wokuhla — umzekelo, ukuba unesifo segazi. Kodwa kukho ezinye iimeko apho kufuneka i-iron eyongezelelweyo kubafazi. Ngokwe-ofisi yeMpilo yabaseTyhini, imali oyifunayo ebomini bakho yile:

• Iminyaka eyi-19 ukuya kwengama-50: 18 mg
• Ngexesha lokukhulelwa: 27 mg
• Iminyaka engama-51 nangaphezulu: 8 mg

Ukongeza kwabasetyhini abane okanye abanomdla we-anemia, i-iron iya kuhlala imiselwe kwabasetyhini abakhulelweyo, utshilo uJarosh. Ngexesha lokukhulelwa, umthamo wegazi uyanda kwaye kunye nentsimbi ifuna ukwanda-ke intsimbi eyongezelelekileyo ihlala icetyiswa. Qiniseka ukuba uthetha nomboneleli wakho wezempilo ngaphambi kokuba uthathe isongezelelo. Kubalulekile ukufumanisa ukuba yintoni ebangela ukubalwa kweeseli ezibomvu ezisezantsi ngaphambi kokuba unyange, ngokukaJarosh.

Thetha nomboneleli wakho wezempilo

Iivithamini-kunye needosi-ozifuna ngokuxhomekeke kubudala bakho kunye neemeko zempilo, njengokukhulelwa. Ezinye [iingcebiso zemihla ngemihla zokutya] izindululo azitshintshi kakhulu; Umzekelo, ivithamin D iimfuno zabafazi zihlala zingaguquguquki ukusuka ebuntwaneni ukuya ebuntombini, nokuba ukhulelwe okanye usanyisa, utshilo uLinsenmeyer. Abanye batshintsha kancinci kulo lonke ixesha lokuphila, njengeentsimbi zifuna ukuphindaphindeka kabini ngexesha lokuzala komfazi nangaphezulu kokuphindwe kathathu ngexesha lokukhulelwa.

Ngamanye amagama, akukho sisombululo sisinye sokufumana izondlo ozifunayo ukuze ube sempilweni. Ukuba unenkxalabo yokunqongophala kweevithamini, nxibelelana nodokotela wakho malunga nokuba yeyiphi na into efanelekileyo enokongezwa. Kwahlukile kuye wonke umntu, ke kusenokwenzeka ukuba ithebhulethi enye ayinako ukusombulula zonke iimfuno zethu.