Njalo ngonyaka, abathengi basebenzisa ama-dollar angaphezu kwezigidi eziyizinkulungwane zamavithamini nezinye izithako zokudla ezinethemba lokubuyisela noma ukugcina impilo yabo. Ingabe zonke lezo zisekeli ziyadingeka ngempela noma ingabe imali nje isetshenziswe?
Ngakolunye uhlangothi, ukudla ukudla okunempilo, okunomsoco kufanele kukunikeze zonke izakhi ozisebenzisayo. Kodwa, ngakolunye uhlangothi, uma ukudla kwakho kungalungile, amanye alawo mzimba angase ahluleke.
I-supplement noma i-multivitamin ingasiza ukugcwalisa izikhala ezakhiwe ekudleni kwakho-kodwa ama-multivitamine ngeke alungise ukudla okungenampilo. Isibonelo, umuntu ozonda izithelo nemifino kungenzeka angatholi i-vitamin C eyanele, kanti umuntu owala ukudla imikhiqizo yobisi angadinga i-calcium eyengeziwe. Ukuthatha umkhiqizo we-multivitamin / multimineral nsuku zonke kuyindlela engabizi futhi elula yokuqinisekisa ukuthi ukudla okunconywayo okunconywayo okubandakanya amavithamini namaminerali amaningi kuhlangene.
Kodwa kuthiwani uma ufuna ukuthatha izithako zokudla ukuze unciphise ingozi yesifo esithile? Ezimweni eziningi, ukwengeza isengezo ekudleni kwakho kwansuku zonke ngeke kwenze umehluko omkhulu, uma kukhona. Ukucwaninga nje akubonakali amavithamini noma ezinye izithako kuzonciphisa isifo senhliziyo noma ingozi yokushaya isifo, noma ukuthuthukisa impilo. Kukhona ngisho nobufakazi bokuthi ukuthatha u-vitamin E amaningi kanye nezinye antioxidants kungabangela impilo yakho.
Izithako Zokudla Eziwusizo
Uma uthatha amavithamini ngeke ulungise zonke izinkinga zakho zokudla nezindlela zokuphila, kunezakhi zamavithamini ngamanye nezithako zokudla ezinezici ezithile zokucwaninga ezithandwayo:
I-calcium: Inani eliphakanyisiwe le-calcium kubantu abadala kakhulu liyi-milligriyoni engama-1,200 ngosuku, abahlinzeki bezempilo bezinsuku eziningi nabaningi banxusa abesifazane asebekhulile ukuba bathathe izithako ze-calcium ukunciphisa ingozi ye-osteoporosis.
I-Vitamin D: Udinga i-vitamin D ukuze ubambe futhi usebenzise i-calcium. Iningi lokudla kwakho kwe-vitamin D livela ekukhanyeni kwelanga.
Uma kungenjalo, umuntu omdala odingayo udinga cishe ama-Units angama-400 e-International Units kavithamini D. Amaningi amaningi e-calcium afaka i-vitamin D.
Amafutha okudoba : Omega-3 fatty acids uyosiza ukuvimbela isifo senhliziyo. Izinhlanzi ze-oily seafish yizona zindawo ezidla kakhulu ze- omega-3 fatty acids nakuba izitshalo ezifana nefeksi ziqukethe i-omega-3 fatty acids. Ucwaningo lubonisa ukuthi u-0.5 kuya ku-1.8 amagremu amafutha enhlanzi ngosuku kuyinani eliphumelelayo.
I-Folic Acid: I- Folate itholakala kumifino eluhlaza, ama-citrus nezithelo zomquba. Ama-folic acid supplements anconywa kunoma yimuphi owesifazane ongakhulelwa. Inani eliphakanyisiwe labantu abadala ngama-micrograms angu-400 ngosuku.
I-Chondroitin ne-Glucosamine: Abacwaningi be-Glucosamine / Chondroitin I-Arthritis Intervention Trial bathole ukuthi abahlanganyeli abanezifo eziphuthumayo ze-osteoarthritis bathola ukukhululeka okubuhlungu kakhulu kwezibalo eziyizinkulungwane ezingu-1,500 glucosamine ezihlangene ne-1,200 milligrams chondroitin sulfate supplements.
Ama-Antioxidants ne-Zinc: I-Eye-Related Eye Disease Ukuhlola imiphumela yabonisa ukuthi inhlanganisela yama-antioxidants kanye ne- zinc esithathwe njenge-supplement supplement yanciphisa ingozi yokuguqulwa kwama-macular okudala. Ifomula elisetshenziswe kulolu cwaningo yile:
- 500 milligrams vithamini C
- Amanyunithi wamazwe angama-400 amavithamini E
- 15 milligrams beta-carotene
- 80 milligrams zinc njenge-zinc oxide
- 2.0 milligrams ithusi njenge-cupric oxide
Ama-probiotics: Ukudla okufana ne-yogurt nokudla okuvutshiwe ngokwemvelo kunamabhaktheriya okuthiwa ama-probiotics. Lawa ma-bacteria afana namabhaktheriya anobungane avame ukutholakala ohlelweni lwakho lokugaya . Ama-probiotics atholakalayo njengama-supplementary dietary futhi angase azuze abantu abane-syndrome ethukuthekisa isisu.
> Imithombo:
> American Heart Association. "Izinhlanzi kanye ne-Omega-3 Acatty Acids."
> Huang HY, Caballero B, Chang S, Alberg A, Semba R, Schneyer C, Wilson RF, Cheng TY, Prokopowicz G, Barnes GJ 2nd, Vassy J, Bass EB. "Izilwanyana ezinamapulitamin / amaminerali kanye nokuvimbela izifo ezingelapheki: isifingqo esiphezulu." I-Am J Clin Nutr. 2007 Jan; 85 (1): 265S-268S.
> I-National Institutes of Health National Center for > Ukubambisana > Nempilo Ehlanganisiwe. "Imibuzo nezimpendulo: I-NIH Glucosamine / Chondroitin I-Arthritis Intervention Trial (GAIT)."
> I-National Institutes of Health National Center for > Ukubambisana > Nempilo Ehlanganisiwe. "Ama-probiotics."
> Izikhungo Zikazwelonke Zempilo National Eye Institute. "Izifo Zama-Eye Ezihlobene Nezezikhathi-Ucwaningo-Imiphumela."