Umqondo wokuthi ungathatha okuthile ukwandisa impilo yakho uyakhohlisa, ikakhulukazi unikezwa amavithamini amaningi kanye nezindleko zamaminerali emakethe. Kubonakala kulula: izakhi eziningi = iminyaka engaphezulu. Ngesikhathi lapho sonke sitshelwa ukuthi kufanele sidle izithelo nemifino eningi, sithengisa igodi ngokumelene nokudla okusolekayo?
Ngenxa yokuthi kunezakhi ezithandayo njengoba ukhula ukuze ugcine umzimba wakho uphilile futhi ungenasifo, abantu abaningi baya embonini yokufakazela-ngokuthengisa okushaya $ 23.7 billion ngo-2007.
Naphezu kwalokhu, ucwaningo luyaqhubeka luhlukaniswa ngokuthi ngabe ukufakelwa komuntu ngamunye kuthuthukisa impilo ende, kuyingozi, noma kukhishwa nje emzimbeni wakho.
Ngakho-ke, Yini Okufanele Uyenze Ngokuphila Okude, Okumpilo?
Okokuqala, khumbula ukuthi umthombo omuhle kunoma isiphi isithako ukudla. Ukudla okucebile ku-beta-carotene kuye kwahlotshaniswa nengozi ephansi yomdlavuza, isibonelo, kodwa umphumela ofanayo wokuzivikela awutholakali nge-suppa beta-carotene. Nazi ezinye izithako ezivame ukuthathwa isikhathi eside futhi ucwaningo oluhlobene nabo:
I-calcium
Le mineral igcina amathambo aqinile futhi kuyadingeka ukuze kusetshenziswe imisipha nemisipha kanye nokuthuthwa kwegazi. Kubuyekezwa ngo-2011 kwe-Iowa Women's Health Study, lapho abesifazane asebekhulile abangu-38 000 balandelwa khona iminyaka engama-22, i-calcium yiyona kuphela eyakhiwe yi-multivitamin ebonakalayo eyabonakala ibe nomthelela omuhle ekufeni-okungukuthi, labo besifazane bathatha i-calcium (isilinganiso 400-1300 mg / usuku) babe nobungozi obuphansi bokufa ngaleso sikhathi.
Ngokuphambene nalokho, ezinye izibuyekezo zezifundo zesikhathi eside noma zesikhathi eside ziye zaphakamisa ukuthi ukuthatha izithako ze-calcium kungandisa ingozi yokuhlaselwa yinhliziyo nokushaywa isifo kwabesifazane. Ngenxa yokucwaninga okuphikisanayo, kungcono ukukhuluma nodokotela wakho mayelana nokuphepha kwe-calcium supplements.
I-Vitamin D
I-Vitamin D isebenza ne-calcium ukugcina amathambo enempilo; kungasiza futhi ukuvikela eminye imikhakha kanye nezinye izifo.
Ihlanganiswe esikhumbeni phambi kwe-UV ukukhanya, ngakho-ke ukukhathazeka kuye kwaphakanyiswa ukuthi ngabe abantu abahlala emazweni asenyakatho abanemini ebusisiwe ebusika bangathola okwanele. Ukubuyekezwa kuka-2007 kwabangaphezu kuka-57,000 ababambiqhaza, ezivivinyweni eziyi-18 zokuhlolwa kocwaningo, baphetha ngokuthi izinga elilodwa eliphephile le-vitamin D (400-600 IU) lenza ngcono impilo ende, ngokunciphisa izifo ezithile zegciwane lesifo nesifo senhliziyo noma ngokuthuthukisa ukusinda iziguli ezinezimo.
Ngokuphambene nalokho, isifundo se-2013 sabahlanganyeli abangaphezu kuka-9,000 esiFundweni saseCanada esibizwa nge-Multicentre Osteoporosis Study (CaMos) asitholanga umonakalo futhi asizuzi ekufeni okuhambisana ne-vitamin D okudlula iminyaka eyishumi.
I-Vitamin B6
I-Vitamin B ibandakanyeka ekwakheni ama-neurotransmitters namaseli egazi, futhi ilawula amazinga we-amino acid okuthiwa homocysteine. Ngoba amavithamini ama-B afana ne-folic acid, i-B6, ne-B12 aboniswe emazingeni aphansi okuthiwa yi-homocysteine-isimo esithinta ingozi encane yesifo senhliziyo nokushaya-abacwaningi baphenye ukuthi ukuxhaswa kungasiza ekuvimbeleni lezi zimiso futhi kuthuthukise isikhathi eside. Ezifundweni eziningana ezinkulu, Nokho, lawa mavithamini B njengoba izithako azizange zithinte izigameko, noma ukuqina kwesifo senhliziyo noma isifo sohlangothi.
Ngokufanayo, ocwaningweni ekuhloleni umphumela wezingxenye ze-B6 ezenzweni zomdlavuza, akukho mphumela ekufeni okutholakala.
I-Vitamin B12
Abantu abangaphezu kweminyaka engama-50 bangase banganaki i-vitamin B12-edingekayo ngegazi kanye nempilo yengqondo-ngokuphumelelayo. Esikhathini esidlule, kwakucatshangwa ukuthi uketsheziselwa kwe-vitamin B12 (efana ne-B6), ikakhulukazi uma kuhlangene ne-folic acid, kungasiza ekuqedeni isifo senhliziyo nokushaywa yisisu, kodwa lokho kuye kwahlukunyezwa kakhulu. Ukucwaninga kuqhubeka ukubona ukuthi i-vitamin B12 ingasiza yini ekuphatheni noma ekuvimbeleni ukucindezeleka komqondo, okungase kube nokukhuthaza impilo ende.
I-Vitamin C
Okudingekayo ekwakhiweni kwe-collagen kanye nama-neurotransmitter ethile, i-Vitamin C nayo i-antioxidant enamandla.
Ucwaningo lwango-2009 lwabantu abangaphezu kuka-77,000, phakathi kweminyaka engama-50 no-76 ubudala, bathola ukuthi abangabhemi abathatha cishe ama-300mg wevithamini C iminyaka eyishumi babengamaphesenti angu-24 amathuba okufa ngaleso sikhathi; Kodwa-ke, akusikho isikhathi eside sokuthola inzuzo yokuthatha u-vitamin C okwenziwe ngababhemayo kuleli qembu. Ukucwaninga kuqhubeka ukuthi kunqume ukuthi i-vitamin C izosiza yini ukuvimbela ezinye umdlavuza kanye nesifo senhliziyo.
Selenium
I- mineral trace , i-selenium isetshenziselwa ukwakha ama-enzyme e-antioxidant emzimbeni. Ama-antioxidants akhiphe ama-products ama-cell metabolism ne-exposure ye-toxin. Amazinga e-Selenium kubantu abahlukahluka ngokuvumelana nokuhlushwa kwamaminerali enhlabathini lapho kudla khona ukudla. Ukubuyekezwa kuka-2008 kwabangu-14,000 ababambe iqhaza e-United States bathola ubudlelwane obungafani phakathi kwamazinga ka-selenium egazini nasekufeni-okungukuthi, amazinga aphansi ka-selenium ayehlobene nokufa okuphezulu, njengamazinga aphezulu. Ucwaningo oluningi luye lwacubungula ama-supplement ku-100-200mcg; Imikhombandlela yokudla ye-federal iphakamisa ukuthi abantu abadala abangaphezu kweminyaka engu-19 kumele badle ama totals nsuku zonke ama-55 mcg / ngosuku, ukuba bangadluli ku-400 mcg / ngosuku.
I-Beta-Carotene
Ifomu levithamini A etholakala ngezithelo nemifino enemibala, ukudla okucebile ku-beta-carotene kuye kwahlotshaniswa nengozi ephansi yomdlavuza. Izifundo ezithandweni ze-beta-carotene azibonanga imiphumela efanayo; abanye empeleni babonise ukwanda kokufa. Asikho isabelo samanje nsuku zonke (RDA) esiphakanyisiwe se-beta-carotene.
Ngaphansi
Ukwengeza ucwaningo lubhekene nezinselele ngokukhetha ezinye izinto zokuphila (noma "izinto eziphazamisayo") njengokubhema, amathuba okuthola izifo, ukudla nokuzivocavoca. Kungenzeka ukuthi kube yisikhathi ngaphambi kokuba isayensi isitshele ngokuqiniseka ukuthi amavithamini namaminerali angasiza yini ukunweba izimpilo zethu, nokuthi kungakanani. Ungaphelelwa ithemba. Khumbula ukuthi ucwaningo oluningi luye lwabonisa ukuthi ukudla okuyisitshalo okuseMedithera-style, enezithelo eziningi nemifino ephezulu e-fibre , inikeza izakhi eziningi ezidingekayo kubantu abaningi.
Qinisekisa ukuthi uxhumane nodokotela wakho noma umsoco wokudla ngaphambi kokuthatha noma yiziphi izithako. Okungekho okungcono, ngakho-ke ungenzi i-megadose. Amavithamini namaminerali avela kuyo yonke imithombo (ukudla okuqinisiwe, amavithamini amaningi, imikhiqizo eyodwa-ye-vithamini) engeza. Bangaphinde baphazamise imithi ongase uyithathe futhi kungaba yingozi kubantu abanezimo ezithile zezokwelapha.
Imithombo:
Ikhasi Lokudala: Izithako Zokudla. Ishidi Lolwazi Lomthengi. I-Institutes National Health ye-US, iNational Institute on Aging.
U-Albert CM et al, Imiphumela ye-folic acid ne-B amavithamini engozini yemicimbi ye-cardiovascular kanye nokufa okuphelele phakathi kwabesifazane abasengozini enkulu yokuthola isifo senhliziyo: isilingo esihleliwe. I-JAMA . 2008; 299 (17): 2027-36.
U-Alice H. Lichtenstein, i-DSc; URobert M. Russell, MD. Ama-Essential Nutritials: Ukudla noma Izithako? I-JAMA. 2005; 294 (3): 351-358. doi: 10.1001 / jama.294.3.351
Bjelakovic G. et al. Ama-antioxidant supplement for prevention of mortality in abahlanganyeli abanempilo kanye neziguli ezinezifo ezihlukahlukene. I-Cochrane Database Syst Rev. 2008; 2: i-CD007176.
I-Bolland MJ et al. Izithako ze-calcium noma ngaphandle kwe-vitamin D kanye nengozi yemicimbi ye-cardiovascular: reanalysis ye-Women's Health Initiative yokufinyeleleka kwedatha yokufinyelela kanye nokuhlaziywa kwe-meta. BMJ . 2011; 342: d2040.