Yintoni ekufuneka yenziwe ngabantu abadala malunga neevithamini
Impilo-ntleUkuhlala usempilweni kubalulekile nokuba ungakanani na — ngokutya okusempilweni kunye nokuzilolonga (ngengqondo nomzimba wakho). Njengokuba usiba mdala, izinto ozifunayo ukuze ugcine ingqondo yakho isebenza kwaye nomzimba wakho uguqukile.
Usenokuba sele usenza imithambo rhoqo yokuqeqesha umzimba. Okanye, yitya iiprotheyini ezininzi, iziqhamo, kunye nemifuno. Kodwa ngaba oko kwanele? Ukutshintsha kwesidingo sokutya njengoko usongeza amakhandlela kwikhekhe lakho lokuzalwa, oko kuthetha ukuba abanye abantu abadala banokujonga iivithamini kubantu abadala ukuze baqiniseke ukuba bafumana ngokwaneleyo oko kucetyiswayo.
Njengalo naliphi na iqela leminyaka, abantu abadala abadala abanako ukuhlangabezana nazo zonke iimfuno zabo zezondlo ngokutya kuphela, utshiloAmy Gorin, i-MS, i-RDN, a Ingcali yokutya kwingingqi yeSixeko saseNew York.Njengoko usiya ukhula, usenokutya kancinci, ngenxa yokwehla kwesidlo kunye nokwehla kobuntununtunu bokungcamla, kunye nokutya kancinci kwenza kube nzima ukuhlangabezana neemfuno zakho zezondlo.Kwakhona, sabanini baneemfuno ezithile zezondlo ezingafaniyo nezabantu abadala abancinci. Funda ukuze ufunde ezona zibalulekileyo.
Iivithamini ezi-5 ezibalulekileyo kunye nezondlo kubantu abadala
Kukho inani lezakhamzimba kunye neevithamini ekufuneka uzifumene ngokutya okanye izongezo njengoko uneminyaka yobudala.
1. Ikhalsiyam
Isiqingatha sabantu abadala abaneminyaka engama-50 nangaphezulu basemngciphekweni wokophuka ithambo. Ke, ukufumana ikhalsiyam eyaneleyo kubalulekile kubantu abadala ukuba baxhase impilo yethambo.
Imithombo yokutya I-Akhademi yeZondlo kunye neDietetics icebisa ukuba kunikezelwe ngeebisi ezintathu ezinamafutha asezantsi okanye ezingenamafutha ngosuku. Ukutya okune-calcium enezitena ezinqatyisiweyo kunye neencindi zeziqhamo, imifuno enamagqabi aluhlaza-mnyama, intlanzi enkonkxiweyo enamathambo athambileyo, kunye neziselo ezinesityalo esomeleleyo ezinokukunceda ukuhlangabezana nemfuno yakho yemihla ngemihla.
Umthamo ocetyiswayo: Abasetyhini abaneminyaka engama-51 ukuya kuma-70 ubudala kufuneka ufumane i-1200 mg ye-calcium ngosuku , ngelixa amadoda aneminyaka engama-51 ukuya kuma-70 ubudala kufuneka afumane i-1000 mg yonke imihla. Umthamo weevithamini zekhalsiyam kubo bonke abantu abadala ngaphezulu kweminyaka engama-70 inyuka ukuya kwi-1200 mg ngosuku.
2. Uvithamini D.
I-Vitamin D iyanceda ekufunxeni i-calcium, kwaye ikwanyusa namandla omzimba.
Imithombo yokutya : Vitamin D inokufunyanwa kwiintlanzi ezinamafutha (njengeisalmon), amaqanda, kunye nokutya okuqinileyo kunye neziselo. Ukuba uyakuphikisa oku kutya, okanye awukwazi ukufumana okwaneleyo ngokutya kwakho, isongezo secalcium esomeleleyo nevithamin D sinokukunceda.
Umthamo ocetyiswayo: Idosi ekhuthazwayo yotshintsho kwishumi ngalinye elidlulileyo. Kwii-50s zakho nama-60s, iiyunithi ezingama-600 zamazwe ngamazwe (IU) zizalisekisa loo mfuno. Kwiminyaka yakho engama-70 idosi ekucetyiswa ukuba inyuke iye kuma-800 IU, ekukhethwa ukuba ibe ivithamini D3 . UGorin ucebisa ukuba ukusukela ukuba ivithamin D yivithamin esinyibilikayo enamafutha, kuya kufuneka uyithathe kunye nokutya okuqukethe amanqatha okufunxa okungcono.
3. Vitamin B12
I-Vitamin B12 nayo kufanele ibe kwi-radar yakho. Ukuya kuthi ga kwi-15% yabantu abadala banqongophele kwesi sondlo sinceda ekubunjweni kweeseli ezibomvu zegazi, imetabolism yeseli, ukusebenza kwentliziyo, kunye nempilo yethambo. Yiba mncinci kakhulu kwaye ungaziva ungcangcazela okanye ucoceke kwimilenze okanye ezandleni, ube nzima ukuhamba, ulibale ngakumbi, ubone utshintsho kubuntu bakho, uzive ubuthathaka, okanye uphethwe yintsholongwane. Abanye uphando kubonisa ukuba ukunqongophala okuncinci kunokukhokelela kwisifo sengqondo esixhalabisayo kubantu abadala abadala. Ukusilela kweVitamin B12 kuyanda ngokuhamba kweminyaka.
Imithombo yokutya I-Vitamin B12 ivela kukutya okufana nenyama, intlanzi, iqokobhe, amaqanda nobisi. Ukuba awutyi ngokwaneleyo, unokujonga kwisongezelelo ukuthintela ukuswela.
Umthamo ocetyiswayo: Inkqubo ye- isixa esicetyiswayo semihla ngemihla yale nto yezondlo kubantu abadala abangaphezu kwama-60 yi-2.4 micrograms (mcg), kodwa ayiyiyo inetyhefu ngoko akufanele ukhathazeke ngokuthatha kakhulu.
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4. Ifayibha
Ifayibha yenye ye-biggie. It Unceda ukunciphisa umngcipheko yesifo sentliziyo, isifo seswekile, izifo zentliziyo, kunye neminye imihlaza. Inokukunceda ukunciphisa i-cholesterol yakho.
Imithombo yokutya : Ifayibha ifumaneka kuluhlu lokutya kwizonka ezigcwele ukutya okuziinkozo, ipasta kunye neenkozo, iimbotyi kunye namandongomane, imifuno enjengekholifulawa, ibroccoli nesipinatshi, kunye neziqhamo ezinje ngamaqunube, iiorenji kunye namaapile.
Umthamo ocetyiswayo: Abasetyhini abangaphezu kwama-50 kufuneka bafumane iigrama ezingama-21 ngosuku; elo nani lixhuma liye kwiigram ezingama-30 zamadoda yobudala efanayo.
5. I-Omega-3s
I-Omega-3s EPA kunye ne-DHA nazo zibalulekile, utshilo uGorin. Ezi zondlonceda impilo yentliziyo yakho, impilo yengqondo, kunye nokunye. Kwaye impilo yentliziyo nengqondo zixhalabisa ngokukodwa kubantu abadala.
Imithombo yokutya : Ukuba awutyi ubuncinci ii-3.5-ounce zeeveki zeentlanzi ezinamafutha aphekiweyo njenge-salmon, isardadi, kunye neherring ekutyeni kwakho, utshilo uGorin, ke ndingacebisa ukuba uthathe isongezelelo semihla ngemihla.
Umthamo ocetyiswayo: Idosi ekhuthazwayo zii-milligram ezili-1 ze-DHA kunye ne-EPA ngosuku.
| Vitamin | Zuza | Idosi yemihla ngemihla | Ikhuphoni |
| Ikhalsiyam | Impilo yethambo | I-1,000-1,200 mg | Fumana ikhuphoni |
| Vitamin D | Ukufakwa kweCalcium, ukusebenza komzimba | I-600-800 IUs ngokuxhomekeke kubudala bakho | Fumana ikhuphoni |
| Vitamin B12 | Ukwenziwa kweseli kunye nokucolwa komzimba, ukusebenza kwentliziyo, impilo yethambo | 2.4 mcg | Fumana ikhuphoni |
| Ifayibha | Ukwehlisa umngcipheko wesifo sentliziyo, isifo seswekile, kunye neminye imihlaza, kwaye kunceda ukunciphisa i-cholesterol | 21-30 g | Fumana ikhuphoni |
| I-Omega-3s | Impilo yentliziyo nengqondo | I-1,000 mg | Fumana ikhuphoni |
Ukuze usebenzise isaphulelo se-SingleCare kwizongezo ezingaphezulu kwee-counter, uya kufuna ugqirha wakho ukuba abhale amayeza kuqala. Fumana ngakumbi, Apha.
Ukukhetha olona nyanga lulungileyo kuwe
Izongezo zinokunceda abo banokutya okuthile kunye nokukhethwa kokutya, njengabantu abangayithandiyo imifuno emininzi okanye abo bahlola ubisi. Izongezo zinokuthatha uhlobo lwepilisi, i-gummy, okanye ipowder oyifaka emanzini.
Unokujonga kwi-multivitamin kubantu abadala. Oku kunika idosi yemihla ngemihla yeevithamini kunye nezakha mzimba ozifunayo- kubandakanya iivithamini B12, D, kunye ne-calcium- kwaye kuncinci kunabantu abadala abafumana ngokwaneleyo kwizidlo zabo bodwa.
Xa uthenga i-multivitamin kwiseti ethile yabemi, eso songezelelo siqulethe izondlo ezilungiselelwe ngokukodwa, utshilo uGorin. Ifomula yabasetyhini, umzekelo, inokuba nenani eliphezulu le-vitamin B6 kunye ne-vitamin B12, kunye ne-calcium. Ikwanazo nezakha mzimba ezithile ezingafunekiyo ngabafazi abadala, ezifana nentsimbi.
Ezinxulumene: Ngaba i-multivitamini yabasetyhini iyasebenza?
Xa uthatha isongezelelo-nokuba sisondlo esithile okanye i-multivitamin-thetha nogqirha wakho malunga noko kukulungeleyo. Ufuna kwakhona:
- Funda iilebhile ngononophelo kwaye ulandele izikhokelo zokusetyenziswa.
- Khangela izongezo kunye ne-USP okanye i-NF kwileyibhile, oko kuthetha ukuba umenzi ulandele imigangatho ye-US Pharmacopoeia ekwenzeni imveliso.
- Qaphela naziphi na iziphumo ebezingalindelekanga ohlangabezana nazo ngelixa usebenzisa.
Ukuthintela iziphumo ebezingalindelekanga ezinokubakho, ungathatha amanyathelo okhuseleko, njengokuqala ngedosi esezantsi kwaye unyuke ngokuthe chu ukuya kumthamo wemihla ngemihla, okanye ukusela amanzi amaninzi. Ukunyusa ukutya kwakho ngokukhawuleza kunokubangela ukuqunjelwa, igesi, kunye nokucofa ezinye izongezo.
Unxibelelwano olongezelelekileyo
Ngumbono olungileyo ukuvumela usokhemesti wakho kunye nogqirha wazi onke amayeza kunye nezongezo ozithathayo ukukhangela unxibelelwano olunokwenzeka, utshilo uGorin.
Ukuba uceba ukuthatha i-calcium kunye ne-vitamin D, yenza ugqirha wakho azi ngakumbi ukuba unesifo sezintso, amatye esidlulileyo okanye akhoyo okwangoku, isifo sentliziyo, imiba yokujikeleza, okanye isifo se-parathyroid gland.
Unxibelelwano lweVitamin B12 inento yokwenza nezinye iziyobisi okanye izongezo ezinciphisa inani le-B12 olifunayo. Umzekelo, ukuba uthatha zombini ivithamin B12 kunye nevithamin C yokuncedisa, olu dibaniso lunokunciphisa inani elikhoyo le-B12 emzimbeni wakho. Kulumkele oku ngokuthatha ivithamin C kwiiyure ezimbini okanye nangaphezulu emva kokuthatha isongezo sakho se-vitamin B12. Jonga umboneleli wakho wezempilo ngaphambi kokuba uthathe i-B12, njengoko inokunxibelelana namanye amayeza amaninzi, njengokubanjwa okuthile okanye amayeza okutshisa entliziyweni.
Izongezo zefayibha zinokunciphisa ukufunxeka kwamanye amayeza, njengeasprini, icarbamazepine esetyenziselwa ukunyanga isifo sokuwa kunye nabanye. Ifayibha izongezo zinokuba iswekile esezantsi kumanqanaba eswekile ; ukuba unesifo seswekile oku kunokuthetha uhlengahlengiso kwi-insulin yakho okanye amanye amayeza owasebenzisayo. Umboneleli wakho wezempilo uya kuthatha isigqibo sokuba ngaba kukho naluphi na uhlengahlengiso okanye utshintsho olufunekayo.
Abanye abantu banokuthatha izityalo- okanye izixhasi ezisekwe kwioyile, ezinokunxibelelana nokwazi.Ukuba umntu uthatha i-thinner yegazi-Coumadin, Pradaxa, Xarelto- kufuneka balumke malunga nezixhasi ezifana neginseng, igalikhi, iti eluhlaza, iSt John's wort, i-oyile yeentlanzi, i-feverfew, ingcambu ye-valerian, uthi UCynthia Thurlow , NP, ingcali yokuzila ukutya kunye nesondlo. Abo bathathayoamayeza okulwa nokuthimba kufuneka alumke ngeoyile ye-primrose yangokuhlwa, kwaye abo bathatha i-anti-depressants kufuneka balumkele ingcambu ye-valerian kunye ne-St John's wort.
Nokuba ungongeza njani okhethiweyo, qiniseka ukubonisana nomboneleli wakho wezempilo kunye nosokhemesti ukuqinisekisa ukuba ukhuselekile.
FUNDA OKULANDELAYO: Iindidi ezi-3 zamayeza ezinokuba nokusebenzisana nevithamini
