Iivithamini omele uzithathe ebusika

Imfundo yezeMpilo

Xa amaqondo obushushu esihla kwaye ilanga lifukama, akukho nto iyakuphika ukuba ubusika buphelile-kwaye ngelixesha lonyaka kuza uxinzelelo kunye noxinzelelo kumzimba wakho wokuzikhusela. Ewe, ayisiyongcinga yakho kuphela ukuba uhlala ugula rhoqo kwiinyanga ezibandayo zemozulu. Ngelixa ingqele inokubetha nanini na, ixhaphake kakhulu ekwindla nasebusika, ngokwe Amaziko oLawulo lweZifo noThintelo (I-CDC). Umsebenzi womkhuhlane uphinde wenyuka phakathi kwenyanga kaDisemba noFebruwari.

Ngelixa zonke ezi ndaba zinokukulinga ukuba uzimele ngaphakathi phantsi kwengubo kude kube ngu-Epreli, ayinakuba yindlela eyiyo yokuthintela ukugula. Endaweni yoko, hlamba izandla zakho rhoqo kwaye uphephe ukuxhoma nabahlobo abagulayo. Kwaye cinga ukunika umzimba wakho amandla ongezelelweyo ngokongeza iivithamini zasebusika ezimbalwa kunye nezongezo kwirejimeni yakho yemihla ngemihla. Ngokuthatha iipilisi ezimbalwa ezongezelelweyo ntsasa nganye, unokuzisindisa kwintloko ebambekayo kwixa elizayo.

Nazi iivithamini zasebusika ezintlanu (kunye nezongezo) ekufuneka uzithathile ngeli xesha lonyaka:

1. Iivithamini ze-B

Eli liqela leevithamini ezinyibilikayo emanzini ezaziwa ngokudibeneyo njengevithamini B-tata. Babandakanya B1 ( thiamine , B2 ( uyayin , B3 ( niacin ), B5 (pantothenic acid), B6 ( ipyydoxine , B7 ( ibhayotin , B9 ( Umlingiswa ), kunye B12 (icobalamin). Nangona nganye inemisebenzi eyahlukeneyo, zonke ziyanceda kwiseli metabolism.

Ii-vithamini ze-B ziyikhaba ngokupheleleyo inkqubo yakho yokuzikhusela kwizifo ezimbalwa kwaye inokongeza impilo yakho yonke, utshilo u-Angie Kuhn, MS, RDN, umlawuli wezondlo kunye nophando Umntu wesondlo . Banokuyithomalalisa ingqondo, bandise impilo yenkqubo yemithambo-luvo, bonyuse uhlaziyo lweselfowuni, baphucule imood, bakhusele umzimba ekuguleni, kwaye bakhuthaze ulonwabo olusempilweni olunceda ukuthintela ubusika.

Imali ecetyiswayo yemihla ngemihla iyahluka nganye nganye, ke jonga ugqirha wakho okanye usokhemesti.

2. Uvithamini C

Le vithamini inyibilikayo emanzini, ekwabizwa ngokuba yi ascorbic acid , i-antioxidant enceda ukukhusela umzimba wakho kwii-radicals zasimahla. Ikwanedumela ekudala limile njengamajoni omzimba ally (nangona Izifundo zahlukile ngokusebenza kwayo). Kuba umzimba awuvelisi ivithamin C , kunyanzelekile ukuyifumana nokuba kukutya (okufana ne-broccoli, iziqhamo zesitrasi, ibhatata, kunye namaqunube) okanye izongezo.

I-Vitamin C ineempawu ezimangalisayo zokulwa intsholongwane kwaye ibonakalisiwe ukuba iyanceda ekunciphiseni ukusuleleka kwintsholongwane kwaye inokuphucula ukhuseleko, utshilo uKuhn. Kukho ibhonasi eyongezelelweyo ukuba iqulethe i-bioflavonoids, ebonakalise ukuphucula isenzo sevithamini C kunye nazo zonke izibonelelo zayo.

Inkqubo ye- imali ecetyiswayo yemihla ngemihla ivithamin C yamadoda yi-90 mg kwaye eyabafazi iyi-75 mg.

3. Vitamin D

Le vithamini inyibilikayo enamafutha ibikade iyathandwa ngendima eyidlalayo ekomelezeni amathambo, njengoko inceda umzimba ukuba uthathe i-calcium. Kodwa ngaphezulu Izifundo zamva nje Ndidibanise ivithamin D nempendulo yethu kumajoni omzimba, oko kuthetha ukuba ukusilela kunokubangela ukwanda kosulelo. Ngokwesiqhelo sifumana iimfuno zethu zansuku zonke ze-vitamin D kwimithombo emibini-ukutya kwethu kunye nelanga-utshoUgqirha Lingtak-Neander Chan, Pharm.D., Unjingalwazi kunye nesihlalo esidibeneyo kwiSebe leFarmacy kwiYunivesithi yaseWashington eSeattle.(Okokugqibela kwenzeka xa imitha ye-UVB evela elangeni ivuselela ulusu lwethu ukuvelisa ivithamin D.)

Ngexesha lasebusika, ngakumbi kuthi thina bahlala kwimozulu esemantla, isixa se-UVB esiza emoyeni asezantsi, utshilo uGqirha Chan. Kulapho xa uthatha izinto ezongezelelekileyo-i-vitamin D eyongezelelekileyo okanye ukonyusa izinga lokutya i-vitamin D-iya kuba luncedo.

Inkqubo ye- imali ecetyiswayo yemihla ngemihla yevithamini D yabantu abadala abaphakathi kweminyaka ye-19 kunye ne-70 nguI-600 IU eneethagethi zeVitamin D (25 (OH) D) amanqanaba ubuncinci angama-30ng / ml.

4. IZinki

Le minerali ibalulekileyo inceda amajoni omzimba ukulwa iintsholongwane kunye neebhaktiriya- ukuyenza ibe yi-MVP yokwenene ngexesha lokubanda.

Izinki ibonakalisiwe kwizifundo ukuba zisebenze kakuhle ekuthinteleni nasekunciphiseni iimpawu ezibandayo, utshilo u-LeeAnn Weintraub otyikityo. Inceda ukukhusela intsholongwane ekubambeni kwiindonga zeseli kwindlela yokuhamba ngeempumlo kwaye iyabandakanyeka kwimveliso ye-antibody, inkqubo ebalulekileyo yomzimba yokuzikhusela. Ukuba awusele uthathe i-zinc kwaye uziva ngathi uyagula, i-Weintraub ithi uqale ukuthatha izongezo ze-zinc ngoko nangoko ukuze uzive ngcono msinyane. Wongeza ukuba i-zinc lozenges ibonakala iyindlela esebenzayo yokunyusa i-zinc.

Inkqubo ye- imali ecetyiswayo yemihla ngemihla I-zinc yamadoda yi-11 mg kwaye eyabafazi yi-8 mg.

5. Iiprobiotic supplements

ZeziPhila ii-microorganisms (okanye iibhaktheriya ezilungileyo) ezisebenza ukunceda ukuphucula i-gut flora yakho.

Probiotic izongezo, ezaziwayo ukomeleza ukhuseleko kunye nokugaya ukutya, ziluncedo ukuzithatha ngexesha lasebusika, utshilo u-Weintraub. Kuba eli lixesha lokubanda kunye nomkhuhlane, akukho xesha lingcono lokugxila ekomelezeni amajoni omzimba kunye neentsholongwane ezinobungane. Iiprobiotic zinokunceda ukuzalisa isisu kunye neebhaktiriya eziluncedo kwaye zincede ukuxhasa ukuvumelana kokugaya ukutya kubantu abahle phantsi okanye abajongana neengxaki zesisu.

Fumana ikhuphoni kagqirha

Leliphi elona nyathelo lilungileyo lokuxhasa?

Enye into ekufuneka uyiqaphele: Ukhuseleko kunye nokusebenza kakuhle kweevithamini akulawulwa yi-Food and Drug Administration (i-FDA), ke ngaphambi kokuba ugcine kwivenkile, kuya kufuneka ujonge ubuncinci kwesinye seziqinisekiso ezibini, utshilo uGqirha Chan:

1. I-United States i-Pharmacopeia (USP): Lo mbutho ongenzi nzuzo uvavanya ngokuzimeleyo kunye neengxelo kwizongezo. Bahlalutya imveliso kwaye baqinisekisa ukungqinelana kwemveliso, ngokwelebhile, utshilo uGqirha Chan. Ukuba ujonga imveliso enesatifikethi se-USP, ubuncinci unesiqinisekiso esingakumbi sokuba ufumana le nto uzimisele ukuyithenga.
2. IiNgxelo zabaThengi : Ukupapashwa kovavanyo lweemveliso nako kumaxesha athile kwenza uvavanyo lwazo oluzimeleyo lwezixhobo kunye nokunika ingxelo ngeziphumo.

Umthamo wehlukile kulowo nalowo, ke jonga kugqirha wakho okanye usokhemesti- kwaye usoloko ukhankanya naziphi na izongezo ozithathayo xa ugcwalisa amayeza.