Ingabe uthatha isithako sevithamini nsuku zonke? Abangaphezu kwesigamu sabo bonke abaseMelika benza, ngokuvamile ngesimo se-multivitamin namaminerali. Kodwa ingabe uyazi ngempela lokho okufakayo emzamweni wokukhuthaza impilo enhle? Uma kuziwa kuma-multivitamines, iseluleko sami ukuqhubeka nokuqapha.
Ingabe Uyakudinga Nokuthatha I-Multivitamin?
Ayikho i-supplement noma i-multivitamin engathatha indawo yokudla okunomsoco-okunamandla okutshala izitshalo nge-fibre yayo kanye ne-spectrum egcwele yezinto zombili ezitholakale nezitholakale zitholakale.
Kodwa-ke, ukuthatha i-multivitamin ne-mineral supplement eyenziwe kahle kungabasiza kakhulu empilweni enhle. Kungenxa yokuthi bambalwa kakhulu abantu badla ngendlela enempilo kangangokuthi bathola inani elifanele lawo wonke amavithamini namaminerali adingekayo ngemali enhle. Isibonelo, i-iodine, i-zinc, i-vitamin B12, i-vitamin K2, ne-vitamin D3 kunzima ukuthola emazingeni aphezulu ngokudla kwezitshalo. Ngakho-ke, ukusebenzisa i-multivitamin ephephile, eyenzelwe kahle.
Kungani Ungakwazi Ukudla Kwenze Konke?
Nakuba iningi lamavithamini namaminerali ethu kufanele avele ekudleni, ngisho nokudla okunempilo, kuhlelwe kahle kungase kungabikho emithonjeni ethile ebalulekile. Nazi izakhi ezinhlanu ezibalulekile umzimba wakho ongase ungakutholi ekudleni kwakho okunempilo:
I-Vitamin B12
- Yenziwe ngamagciwane amakhulu futhi angabonakali ekudleni kwezitshalo
- Ukwehluleka kuvame kakhulu ezithombeni kanye nalabo abaneminyaka engama-60 nangaphezulu
- Okubalulekile ekukhiqizeni okubomvu kwegazi, umsebenzi wesistimu wesisindo, i-DNA synthesis
- Ukulondoloza amazinga B12 anele kungasiza ekuvikeleni isifo so-Alzheimer
- Ukuntula kwe-B12 kubangela ukuphazamiseka kwegazi, ukucindezeleka, ukudideka, ukukhathala, izinkinga zokugaya ukudla, ukulimala kwamantombazane
I-Zinc
- Ama-Vegans, izitshalo zemifino kanye nezimo eziguquguqukayo zivame ukufuna i- zinc eyengeziwe ngoba i-zinc emithini yemifino ayitholakali kalula
- Okubalulekile ekuzivikelweni komzimba, ukukhula, impilo yesikhumba, ukuphulukiswa kwesilonda, ukukhiqiza, isakhiwo samaphrotheni, i-neurotransmitter, nokuvalwa kwesisulini
- Amazinga aphansi e-zinc angaholela ekuzivikelweni komzimba okungakhubazekile, ukuthambekela kokukhathazeka nokucindezeleka (ikakhulukazi kwabesifazane), nokwanela kwe-zinc kungavimba ngokumelene nebele nesifuba se-prostate
I-iodine
- Labo ekudleni okugxile ezitshalweni abaqeda ukudla kwezilwandle nokuvimbela usawoti we-iodidi basengozini yokuntuleka
- Kubalulekile ekukhiqizeni i-hormone yegciwane kanye nomsebenzi we-thyroid
- Ukuntuleka kwe- iodine kubangela i-hypothyroidism, ukukhuliswa kwegciwane le-thyroid (goiter), nezinkinga ezihlobene nokukhulelwa
I-Vitamin K2
- Ukwengezwa kubalulekile ikakhulukazi ezigodini noma eziseduze kakhulu ngoba izimali ezincane zikhiqizwa ngumzimba futhi izakhi zitholakala ekutheni izitshalo
- Okubalulekile ekutheni impilo ye-bone ne-heart ibe ngcono ngokuguga
- I-Low K2 ehlotshaniswa nekhono eliphakeme lezinsalela kanye nokulahlekelwa kwethambo kanye nesisindo samaminerali aphansi
I-Vitamin D
- Labo abasengozini yokungeneliseki ngabantu abaningi abasebenza ngaphakathi noma abahlala ezindaweni ezipholile kusukela ilanga liwumthombo oyinhloko kavithamini D
- Kubantu abaningi, amazinga ananele e-vitamin D ayenzima ukufeza ukukhanya kwelanga kuphela ngaphandle kokulimaza isikhumba
- Kubalulekile ukwakha nokusekela amandla amathambo ngokuthuthukisa ukumuncwa kwe-calcium; isekela amasosha omzimba
- I-vitamin D ephansi ehlobene nengozi ephakeme yomdlavuza, isifo sikashukela, isifo senhliziyo, ukucindezeleka, nezimo ezizimele
Ingabe Kukhona Umcansi Wokunciphisa?
Ungaqiniseka kanjani ukuthi lokho okuthathayo kuzuzisa izindleko futhi ukuzinikezela kwansuku zonke, futhi okubaluleke kakhulu, kuphephile? Lapho ngiqala ukufuna izithako ze-multivitamin kanye nezamaminerali engingayinika iziguli ngokuzethemba, ngadumala. Ama-multivitamine amaningi aqukethe izithako ezingase zibe yingozi, okwenza ukwesekwa jikelele kubangele ukulimala kunokuhle. Izithako ezithile ezivamile ezinhlobonhlobo ze-multivitamine ezinjengethusi, i-beta-carotene, i-vithamini A, ne-vitamin E kuye kwaphakanyiswa ekuhloleni ukuthi kube nemiphumela emibi yokwelashwa, ngisho nemiphumela yokwelapha.
I-multivitamines emakethe yayinezinto eziningi kakhulu futhi incane kakhulu kwabanye. Ngisho nokuthatha into eningi kakhulu ewusizo kungalimaza. Ngaphezu kwalokho, bebelokhu bequkethe izithako eziyingozi. Isibonelo, idokhumenti yokufunda isikhathi eside ukuthi i-folic acid supplementation ikhuthaza umdlavuza wesifuba nesifuba. Ngenxa yalokho, ngakhele uhlu lwami lwe-multivitamines elingenayo i-folic acid, ithusi, i-beta-carotene, noma i-vitamin A, konke okuye kwaboniswa ezifundweni ukuba zibe yingozi ngokweqile.
Ukusetshenziswa Okuhle Kakhulu Kwe-Multivitamin
Ukusetshenziswa okungcono kakhulu kwe-multivitamin enhle akufanele ukuphikisana nokudla okungenamsoco kodwana ukuzivikela ekungenakwenzeka kwamandla, ukuhlinzeka izakhi ezinokuthi izidingo zazo azihlangabezane nokudla yedwa. Ayikho i-multivitamin izokwehlisa ingozi yezifo ezivamile ngenxa yokudla okwanele, okungeke kube khona ama-phytochemicals futhi iqukethe i-toxin. Isimo esingcono kakhulu ukudla ukudla okunomsoco ocebile, ocebile ukudla okutshala konke futhi uthathe isengezo esakhelwe ngokucophelela ukubhekana nanoma yikuphi ukungaphumeleli kokunciphisa amandla okungaphazamisa impilo yakho.
Imithombo:
U-Foster M, u-Chu A, uPetocz P, uSamman S. Imiphumela yezinhlobo zemifino ngesimo se-zinc: ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta-yabantu kwezifundo. J Sci Food Agric 2013, 93: 2362-2371.
Hooshmand B, uSolomoni A, Kareholt I, et al. I-Homocysteine ne-holotranscobalamin kanye nobungozi bokugula kwesifo se-Alzheimer: isifundo se-longitudinal. I-Neurology 2010, 75: 1408-1414.
Ihhovisi Lokudla Kwezondlo, Izikhungo Zikazwelonke Zempilo. I-Supplement Supplement Sheet Factory: Vitamin B12 [http://ods.od.nih.gov/factsheets/VitaminB12/]
Ihhovisi Lokudla Kwezondlo, Izikhungo Zikazwelonke Zempilo. I-Supplement Supplement Sheet Factory: Zinc. [http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/]
Swardfager W, uHerrmann N, Mazereeuw G, et al. I-Zinc ekucindezelekeni: ukuhlaziywa kwe-meta. Biol Psychiatry 2013, 74: 872-878.