Uma ungomunye wamaphesenti angu-50 aseMelika athatha izithako ezilodwa noma ngaphezulu njalo, kufanele uqaphele ukuthi izithako ezithile ezinhlobonhlobo ze-multivitamini zingaba yingozi.
Ukutadisha okuthakazelisayo okwenziwe okwenziwe ezithakazelisayo kwenziwa izindaba lapho okutholakala khona kuphakamisa ukuthi ukusetshenziswa kwe-multivitamin kwakuxhunywe ubude obude be-telomere, inkomba yokuguga kweselula. Kodwa-ke, ngokubanzi, ucwaningo olwenziwe ngama-multivitamine alisho lutho oluyinzuzo lokunciphisa ingozi yemicimbi ye-cardiovascular, umdlavuza, noma ukufa kwangaphambi kwesikhathi.
Noma yikuphi ukutadisha ku-multivitamin kuhlola imiphumela yokuxuba izakhi eziningi ezihlukahlukene, okungenzeka kube esinye sezizathu ezenza ukuthi lokho okutholakele kungavumelani noma kungathathi hlangothi. Kodwa-ke, imiphumela evela ekuvivinyweni komtholampilo kanye nezinye izifundo ezithinta izithako ngabanye kusiza ukucacisa okungahle kube inkinga. Nazi izakhi eziyisikhombisa ezengeziwe okufanele uzikhathalele uma zikhona ku-multivitamin yakho.
I-Vitamin E
Ukwengezwa kwe- Vitamin E kuhlotshaniswa nokwanda kwengozi yokuhluleka kwenhliziyo kanye nakho konke okubangelwa ukufa. Isivivinyo esengeziwe sezinkulungwane zabantu asebekhulile abanomlando wesifo senhliziyo noma isifo sikashukela esanikezwe ngezikhathi ezithile ukuthatha ama-IU ama-400 we-vitamin E noma i-placebo eyatholakala ukuthi kunyuke ukwanda kwamaphesenti angu-19 engozini yokuhluleka kwenhliziyo kulabo abathatha isiswane . Ukuhlaziywa kwangaphambili okwenziwa ngabacwaningi baseJohn Hopkins University bathole ukuthi ukuxhuma kwamaphesenti ayisithupha kwandisa ingozi yokufa kulabo abadla umthamo wansuku zonke wama-400 IU noma ngaphezulu kwevithamini E.
Njengoba lo msoco ugcwele amantongomane nambewu , akusikho isidingo sokuziveza engozini engenzeka.
I-Beta-carotene
I-Beta-carotene supplementation inesixhumanisi esinamandla sokwandisa ingozi yomdlavuza. Ucwaningo luye lwaqedwa ekuqaleni ngoba lubonise iqhaza eqenjini elithatha i-beta-carotene ne-vitamin A okwandise amathuba okuba nomdlavuza wamaphaphu.
Ngaphambi kokumiswa, lolu cwaningo lwabonisa umthelela omkhulu wamaphesenti angu-28 womdlavuza wamaphaphu kanye nokufa kwabantu abangamaphesenti angu-17 kuzo zonke izimbangela uma kuqhathaniswa nalabo abangazange bathathe i-beta-carotene. Ukulandelwa kwabonisa ukuthi kwabesifazane, le miphumela emibi yaphela ngisho nangemva kokuyeka ukwesekwa. Ukwengeza nge-beta-carotene kungaphazamisa ukumuncwa kwamanye ama- carotenoids abalulekile ekudleni (okukhona okungaphezu kuka-600).
I-Vitamin A
I-Vitamin A supplementation ingabuthakathaka kakhulu amathambo, ikhulise ingozi yokuphuka kweqhwa. Imiphumela emibi iye yabika kumazinga atholakele kuma-multivitamini amaningi emakethe. Ucwaningo olulodwa lathola ukuthi i-1.5 mg ye-vitamin A (5000 IUs, amaphesenti angu-100 e-Daily Value ebhalwe ohlwini lama-Supplement Facts amalebuli) yayihlotshaniswa nokunciphisa amaminerali esitembu samathambo kanye nokwanda kwe-hip fracture ingozi uma kuqhathaniswa ne-0.5 mg. Ngaphezu kwalokho, i-vitamin A supplementation nayo ihlotshaniswe nokunyuka kwamaphesenti angu-16 ekufeni kunoma yimuphi umphumela ekuhlaziyweni kwemiphumela yokuphenya okucwaninga ngayo. Kuwukuhlakanipha ukuthola vithamini A yakho ekudleni kokudla-okutholakala, i-provitamin A carotenoids, efana ne-alpha-carotene ne-beta-carotene.
Folic Acid
I-Folic Acid iyindlela yokwenza ama-vitamin folate B.
Ngincoma ngokuqinile ukugwema ukwesezela nge-folic acid, enokukwazi ukuphazamisa izenzo ezijwayelekile zokudla kokudla futhi ihlotshaniswa nengozi eyengeziwe yebele, i-prostate, ne-cancer elula. I-folate ibalulekile ekukhuleni nasekuhlukaniseni amaseli nokuvimbela amaphutha we-neural tube ekukhuliseni amantombazane. Ukusebenzisa ubhontshisi kanye nemifino eluhlaza - imithombo ecebile yokudla okudla - nsuku zonke kusiza abesifazane besifo sokubeletha ukuthi bangene ekukhulelweni embusweni owanele; lokhu kubalulekile, ngoba izinyathelo zenza ukuvimbela ukukhubazeka kwe-neural phakathi kwamasonto amane okuqala okukhulelwa, lapho abesifazane abaningi bengakazi ukuthi bakhulelwe.
Njengoba ubhontshisi nemifino kunezinhlobo eziningi, asikho isizathu sokukhathazeka ngokuntuleka uma udla kahle. Ngakolunye uhlangothi, i-folic acid supplementation yokwenziwa komzimba ihlotshaniswa nomdlavuza we-later-life nemiphumela futhi ayikwazi ukuphindaphinda izinzuzo zezempilo zokudla ukudla okucebile kokudla komama kokubili omama abantwana babo.
Selenium
I-Selenium emazingeni aphakeme ahlotshaniswa nesifo sikashukela, i-cholesterol ephakeme, umdlavuza wesifo sofuba, isifo senhliziyo, i-amyotrophic lateral sclerosis (ALS), ukusebenza komzimba okungakhubazekile nokusebenza kahle kwe-thyroid. Ngokudabukisayo, i-selenium encane ingaba yingozi, futhi. Inkambo engcono kakhulu yokwenza ukuthola ukudla okwanele. Labo abadla ukudla okunempilo okucebile ekukhiqizeni, ngamantongomane kanye nembewu ayidingi selenium eyengeziwe.
I-Copper
I-Copper akufanele ithathwe njengesengezo ngoba ithusi elidlulele lihlotshaniswa nomdlavuza owandayo kanye nokufa kwabantu jikelele kanye nokukhula kwesifo se-Alzheimer's. Ukunciphisa inyama yokudla nokugwema ama-multivitamini aqukethe ithusi yizindlela eziphumelelayo zokuvimbela ngokweqile uketshezi.
I-Iron
I-Iron kufanele ithathwe kuphela uma kunesidingo esichaziwe noma ukuntuleka. I-Heme iron itholakala emikhiqizweni yezilwane kanye nensimbi engeyona i-heme itholakala ekutheni izitshalo nezithako. Insimbi ye-heme ekudleni ingenakwanela kunokuba imifino, okwenza izingozi zihlotshaniswe nensimbi eyengeziwe. Kukhona ubufakazi bokuthi izitolo zensimbi ngokweqile - ngoba insimbi yinkinga - yandisa ingozi yomdlavuza wekoloni, isifo senhliziyo, kanye nezifo ze-neurodegenerative. Kodwa-ke, izinsimbi ezingenayo i-heme non-heme zingasiza uma umuntu enamazinga angensimbi, ngokwesibonelo, ngenxa yokukhulelwa noma ukuphuma esikhathini esiyindayo.
Kungani Kufanele Uthathe Amavithamini Namaminerali?
Njengoba ukukhathazeka okuningi okuzungezile lezi zakhi, kungani uthola noma yikuphi okunezelayo kwe-vitamin namaminerali? Umsebenzi we-multivitamin kanye ne-mineral supplement ukugcwalisa izikhala zokudla okunomsoco ukuvimbela ukungaphumeleli noma ukungasebenzi. Ukudla okunamandla kwamanye amavithamini kuvamile futhi kuyingozi yokugula ngezifo ezingapheli. Ngokuvamile, baseMelika badla umkhiqizo onganele futhi ngenxa yalokho, badla ngezansi inani elinconywayo le-fibre, magnesium, potassium, ukudla okudlayo namavithamini A, C, no-E. Abantu abambalwa badla kangaka ngezempilo ukuze bathole inani elihle lawo wonke amavithamini futhi amaminerali adingekayo ngokulinganiselwe kokudla kuphela.
Ngisho nokudla ukudla okunomsoco-okunomsoco, okutshala izitshalo nokunciphisa imikhiqizo yezilwane ngezinzuzo zesikhathi eside, ugijima ekubhekaneni nesimo somzimba esithile emithonjeni ethile: amavithamini B12 no-K2, okutholakala ngokuyinhloko emikhiqizweni yezilwane; i-zinc, okuyiyona engcono kakhulu etholakala kwimikhiqizo yezilwane; iodini esitholakala ngokuyinhloko ngosawoti e-iodidi; kanye ne-vitamin D, isikhumba sethu esikhiqiza lapho sibheke elangeni. Kodwa ukuthatha imikhiqizo eminingi yezilwane akuyona impendulo, njengalokho ubeka ingozi yesiprotheni yezilwane kakhulu, izinhlambi zezilwane, i-heme iron nezinye izidakamizwa ezidla ukudla. Ngakho-ke, kubantu abaningi, ukusebenzisa i -multivitamin ephephile, eyenzelwe kahle kungasiza.
Yidla Kakhulu, Phila isikhathi eside
Nakuba kungukuthi konke okudliwayo akuphelele, akukho ama-multivitamin noma isithako esingathatha indawo efanele yokudla okunomsoco-okunamandla okutshala izitshalo zokudla okuphelele. Uma ufuna ukuphila impilo enempilo, isikhathi eside, udle ukudla okungcono. Ukudla okungokoqobo, okunomsoco, ukudla okungokwemvelo kuningi nje kwamavithamini namaminerali kuphela. Ukudla ukudla okungcono kungakunikeza umthamo ogcwele wezakhi zombili ezitholakale nezingatholakali. Yilokho okungekho i-multivitamin engakwazi ukuphindaphinda.