Zeziphi iivithamini ezilungileyo zamadoda?

Impilo-ntle

Iivithamini zishishini elikhulu (kwaye liqhubeka nokukhula): Ngo-2018, imarike yongeze i-United States yakhula yaya kuthi ga kwi-42.6 yezigidigidi kwintengiso, ngokwefemu yophando Iingxelo kunye neDatha . Ngo-2026, inkampani iqikelela ukuba yonke imakethi yokuxhasa umhlaba iya kulungela ukwehla umhlathi $ 210.3 yezigidigidi.

Akumangalisi ukuba ishishini lihlasele zonke ezo zero, ngenxa yokuba ubuncinci Ama-50% aseMelika athatha i-multivitamin . (Oko kwehla ukuya kuma-68% xa kuvotwa nje abantu abadala.) Zonke ezo zinto ziphakamisa umbuzo: Ngaba amaMelika ayayilahla imali? Ngaba iivithamini kunye nezongezo ziyimfuneko ngokwenene kwimpilo nakwintlalo-ntle yethu? Okanye ungazifumana izakhamzimba eziyimfuneko ekutyeni wedwa?

Ewe, kubafazi abakhulelweyo, ubuncinci, Ukufakwa kwe-asidi ye-folic kuyimfuneko kuphuhliso lomntwana . Kodwa xa kuziwa kwimpilo yamadoda, impendulo ayinqunyulwanga kwaye yomiswe.

Izithako kwi-multivitamin yemihla ngemihla yamadoda

Okokuqala, kubalulekile ukuqonda izithako eziqhelekileyo ezifumaneka kuyo iivithamini eyamadoda. Ezona vithamini zibalaseleyo-nokuba zezamadoda okanye ezabafazi-kufuneka zibandakanye Iivithamini ezili-13 ezibalulekileyo kunye neeminerali , U-Howard D. Sesso, Sc.D., MPH, unxulunyaniswa nesifo se-epidemiologist eBrigham nase-Women's Hospital kunye noprofesa wezamayeza kwiHarvard Medical School:

• Vitamin A : Ilungele impilo yamehlo
• Iivithamini B ( thiamine , uyayin , niacin , asidi ye-pantothenic, ibhayotin , B6 , B12 , kunye Umlingiswa Ukubandakanyeka kwimpilo yeseli kunye nemveliso, kunye nenqanaba lamandla
• Vitamin C : Ixhasa impilo yomzimba
• Vitamin D : Kubalulekile kwimpilo yethambo kunye nokusebenza kwezihlunu
• Vitamin E : Iyanciphisa ifuthe leeradicals zasimahla emzimbeni
• Vitamin K:Idlala indima ekunqandeni igazi nasekugcineni amanqanaba e-calcium

Ukongeza, iivithamini zamadoda zihlala zinobhedu, i-manganese, i-selenium kunye ne-zinc. Nangona kunjalo, izithako kunye nobungakanani ziyahluka ngokwophawu lwentengiso (Intsingiselo, Inye ngosuku Amadoda ayizukufana ncam neNdalo Yenzelwe iMult kuye okanye Centrum Amadoda iMultivitamin ). Kuya kufuneka ufunde ngononophelo ilebheli yesithako ukuze ufumane ii-allergen, imibala eyenziweyo, izinto zokulondoloza kunye nezinye izithako onokuthi ube novakalelo kuzo.

Izithako zinokwahluka ngokuxhomekeke kubudala bakho. Umzekelo, iivithamini ezininzi zamadoda angaphezu kweminyaka engama-60 zinokuqulatha izithako ezongezelelekileyo ezifana ne-saw palmetto okanye i-magnesium. Amadoda amadala anokufuna ukuqaphela idosi yabo ye-vitamin B12. Kubalulekile kwinkqubo yeemvakalelo kunye neeseli ezibomvu zegazi, amanqanaba e-vithamini B12 ahlala ancipha ngokuguga, utshilo uSesso.

Ezinxulumene: Ngaba iivithamini zinokunyanga ukungasebenzi kakuhle kwe-erectile?

Ngaba iivithamini zamadoda ziyasebenza ngokwenene?

Ngaphandle kobungakanani beshishini lokuxhasa ubungakanani obukhulu, inani elincinci lophando lenziwe ngokusebenza kweevithamini. Kwaye kwezi zifundo zikhoyo, iziphumo zihlala ziphikisana.

Akukho bungqina bunamandla bezibonelelo.

Isifundo esinye esikhulu, esaziwa njenge Isifundo seMpilo sikaGqirha II ,lilandelele iqela loogqirha abangamadoda ngaphezulu kweshumi leminyaka (phakathi kweminyaka ka-1997 kunye no-2011), nanjengoko bathatha imultivitamin okanye i-placebo. Iziphumo? Abo bakwi-multivitamin babene-8% yokunciphisa umngcipheko womhlaza kwaye babonisa nomngcipheko omncinci wokungaboni ngamehlo, ngokukaSesso, owayekhokela isifundo. Abakhange babonakalise ukunciphisa umngcipheko wesifo sentliziyo.

Kwelinye icala, isifundo se-2019 esenziwe yiTufts kunye neeYunivesithi zaseHarvard kwaye sapapashwa kwi Izibhengezo zoNyango lwaNgaphakathi ifumanise ukuba ukusetyenziswa kwesongezelelo sokutya akunampembelelo ekufeni (okt, ayincedanga abantu baphile ixesha elide).

Sisiphi isigqibo onokufikelela kuso ngako konke oku? Kumadoda amaninzi, akukho sizathu sinyanzelayo sokuba kufuneka bathathe naziphi na izongezo zokutya, utshilo uSesso.

Izongezo zinokugcwalisa izikhewu zesondlo.

Nangona kunjalo, ukuba ukutya kwakho kunqongophele kwiivithamini eziphambili kunye neeminerals (umzekelo, uku-vegan okanye ukutya okungenagluten, zombini ezinokukhokelela ekuswelekeni kweVitamin B12), i-multivitamin inokunceda ukuzalisa loo mngxunya. Ukongeza, ukuba unesimo esithile okanye ufuna ukuhlala uthe qwa malunga nesondlo sakho, uSesso uthi unokufuna ukuqaphela i-multivitamin emva kokuxoxa ngayo nogqirha wakho okanye isondlo.

Jonga ukusebenzisana kweevithamini.

Kubalulekile ukuba ukhangele umboneleli wakho wezempilo malunga nezongezelelo, njengoko kunokubakho ukusebenzisana namanye amachiza. USesso uthi akanaxhala lokuba ivithamini inxibelelana nenye njengoko kunjalo ukuxuba izongezo kunye neziyobisi .

Umzekelo, iVitamin K kunye neeanticoagulants azihlali zidlala kakuhle, utsho UCarielle Nikkel, I-MS, i-RDN, umlawuli wezondlo kwiPersona.

UVitamin K yivitamin ebalulekileyo ukukhuthaza amaxabiso aqhelekileyo egazi emzimbeni kunye nokuthintela ukopha kakhulu, utshilo. Nangona kunjalo, xa idityanisiwe, ivithamin K inokusebenza ngokuchasene namayeza e-anticoagulant kwaye yonyuse umngcipheko wegazi.

Musa ukuthatha kakhulu.

Kukwakho nokwenzeka kokuxhasa ngaphezulu. Nangona oko kungenakwenzeka ukuba kwenzeke nge-multivitamin, apho ubuninzi buhlala buwela kwizikhokelo ezithile kwaye uthatha kuphela yonke imihla, kunokwenzeka ngezihlomelo ezizodwa ukuba awulandeli okanye awuzazi iidosi ezinconywayo. Umzekelo, isifundo seTufts kunye neHarvard safumanisa ukuba izixa ezikhulu zekhalsiyam (ngaphezulu kwe-1,000 mg / ngosuku) zinxulunyaniswa nomngcipheko owandayo wokubulawa ngumhlaza.

Amanani eevithamini aphezulu anokuba yingozi. Ukufumana ivithamin A eninzi kunokubangela isicaphucaphu, intloko ebuhlungu, okanye isiyezi, kwaye kwiimeko ezibi kakhulu (ezinqabileyo), nkqu nokufa, Amaziko kaZwelonke wezeMpilo .

Ngaba usazibuza ukuba ngaba ukuthatha iivithamini yinkcitho yemali? Ukuba ubalulekile malunga nokhetho lwakho, ngekhe nditsho ukuba ilahla imali, utshilo uSesso. Kodwa mayingaze icingelwe ukuba ufumana izibonelelo kule nto uyithathayo nokuba yeyiphi.

Zeziphi iivithamini ekufuneka zithathwe ngamadoda?

Ukuba ucinga ngokuqalisa irejimeni yovithamini, uSesso uthi eyona nto ukubheja kwakho kukufumana isongezelelo semultivitamin uninzi lwazo ukuba azizizo zonke iivithamini neeminerali eziyimfuneko ezili-13.

Ufuna ukufumana into enobubanzi obungangoko kunokwenzeka, utshilo uSesso. Nokuba kufuneka ibe sisixa esithile seVitamin B6 okanye isixa esithile seVitamin C, andikhathazeki kangako. Ngokwenene kukuqinisekisa ukuba unobubanzi beevithamini kunye neeminerali.

Kwi-dietitian ebhalisiweyo uNikkel, zimbalwa izimbiwa kunye nezongezo azicebisayo ukuba amadoda akhangele xa athenga i-multivitamin, nokuba ufikelela kwiigummies, i-softgels, okanye i-caplets. Ziquka:

• Izinki : Ngelixa le minerali ihlala ibotshelelwe ekukhuseleni nasekulawuleni iswekile yegazi, uNikkel uthi kukho isibonelelo esongeziweyo emadodeni. I-Zinc ibalulekile kwimpilo yeprostate kunye nokuzala, into esiba yinkxalabo enkulu njengamadoda amadala.
• Selenium : I-Selenium sisondlo esibalulekileyo esinceda umzimba uvelise ii-selenoproteins ezisebenza njenge-antioxidants, utshilo uNikkel. Ikwaxhasa amajoni omzimba, ukusebenza kweprotate, kunye nokuqina kwesidoda.
• ICoenzyme Q10 (CoQ10): UNikkel uthi le nto inyibilikayo enamafutha, efana neevithamini iziphatha njenge-antioxidant kwaye inokunceda umzimba ukuba wenze amandla kwaye ikhuthaze impendulo esempilweni yokukrala. Kwaye njenge-selenium, ikwonyusa ukubala kwesidoda kunye nokuhamba.
• Omega 3 kunye -6 : Ezi fatty acids zilicandelo eliphambili lenkqubo ye-neva, ingqondo kunye nempilo yentliziyo. Ukutya okuqhelekileyo kwaseNtshona kubandakanya ii-omega-6 ezininzi ze-acid ezinamafutha kunye ne-omega-3 eyaneleyo, utshilo uNikkel. Ukuxhasa kunokunceda ukubuyisela umlinganiso ofanelekileyo. Ziye zichaphazele ngokuqinisekileyo ukuxinwa kwesidoda.

Ezinxulumene: Zeziphi iivithamini ekufuneka ndizithathile?

Nje ukuba uthathe isigqibo sokuthatha isongezelelo, qiniseka ukuba ujonge I-USP okanye Itywina le-NSF , imibutho emibini edale imigangatho yezongezo ukusukela oko uLawulo lokutya kunye neDrug (FDA) aluqinisekisi ukuba kungena ntoni kuyo.

Kwakhona, nokuba uthatha isigqibo sokuthatha i-vitamin, isongezelelo, okanye i-multivitamin yamadoda yemihla ngemihla, kuya kufuneka wenze eso sigqibo ngokubambisana nomboneleli wakho wezempilo.

Ngaba wonke umntu kufuneka athabathe isongezelelo? Ngokuqinisekileyo akunjalo, utsho uSesso. Baninzi abantu esele belandela indlela efanelekileyo yokutya kwaye abayifuni kwaphela. Kukho abanye abantu abakwingingqi engwevu, kwaye kulapho kunzima khona ukwahlukanisa oko.