Kodi ma multivitamini azimayi amagwiradi ntchito?

Maphunziro a Zaumoyo

Kaya zachokera kumsika wamsika, botolo lodzaza ndi ma gummies a zipatso, kapena botolo loyera lachikhalidwe ku malo ogulitsa mankhwala - ambiri aku America amatenga vitamini tsiku lililonse. M'malo mwake, 86% nthawi zonse amatenga mavitamini, malinga ndi kafukufuku wapaintaneti wopangidwa ndi The Harris Poll m'malo mwa Mgwirizano waku America Osteopathic .Amayi makumi asanu ndi anayi mphambu asanu ndi awiri mphambu asanu ndi awiri mwa amayi amamwa mavitamini asanabadwe kapena mavitamini apakatimalinga ndi a kafukufuku wofanana yochitidwa ndi The Harris Poll ya Marichi of Dimes. Koma ndani amafunikira mavitamini awa, ndipo amathandizira motani?

Kwa zaka makumi ambiri, mavitamini agulitsidwa ngati njira yosavuta yopangira zakudya zopanda thanzi komanso kupeza zofunikira mthupi lanu zomwe zimafunikira. Koma sayansi yaposachedwa kwambiri ikunena kuti ma multivitamini - kaya ndi kapangidwe kapadera ka azimayi kapena ayi - siabwino pa thanzi lanu lonse monga mungaganizire. A kuwunika kwasayansi adayesa mayesero asanu osasinthika, olamulidwa ndi anthu 47,289 ndipo adapeza kuti mavitamini alibe mphamvu kwa azimayi popewa matenda oyamba kapena khansa. Ndiye kodi muyenera kumwa multivitamin tsiku lililonse kwa azimayi? Akatswiri amati mwina ayi. Nachi chifukwa.

Zosakaniza wamba mu multivitamin kwa akazi

Mukatenga botolo la mavitamini omwe amati amapangidwira azimayi, zikutanthauza chiyani? Kodi ndi za thanzi la mafupa kapena amayi apakati?

Mavitamini ambiri omwe amagulitsidwa kwa azimayi amakhala ndi michere yambiri yomwe azimayi amakhala opanda, monga iron kapena calcium, atero a Whitney Linsenmeyer, Ph.D., RD, LD, mneneri wa Academy of Nutrition and Dietetics komanso wothandizira pulofesa wa zakudya ku Yunivesite ya Saint Louis.

Koma kutchulidwa kuti ndichachindunji chachikazi sikungatanthauze chilichonse. Pali zotsatsa zambiri zomwe zikusonyeza kuti ma multivitamini azimayi ndiosiyana ndi ma multivitamini ena. Chowonadi ndichakuti palibe tanthauzo kapena malamulo amtundu wa multivitamini, kuphatikiza omwe amagulitsidwa makamaka kwa amayi. Mwanjira ina, mavitamini azimayi sangakhale osiyana ndi zowonjezera zina.

Nthawi zambiri, mavitamini azimayi amakhala ndi mndandanda wa mavitamini ndi michere yambiri, kuphatikiza: vitamini A, B mavitamini (vitamini B6 ndi vitamini B12), vitamini C, vitamini E, calcium, iron, magnesium, potaziyamu, thiamin, riboflavin, niacin , zolemba, ndi biotin. Komabe, mavitamini ndi zowonjezera sizimayendetsedwa ndi Food and Drug Administration (FDA). Izi zikutanthauza kuti satsatira miyezo kapena malamulo awo, chifukwa chake mindandanda yazinthu ndi kuchuluka kwake zimatha kusiyanasiyana. Ndipo mphamvu ya zosakaniza sikulonjeza.

Kodi mavitamini azimayi amagwiradi ntchito?

Wasayansi kapena wofufuza aliyense sangakakamizidwe kuti apange multivitamin tsiku lililonse - pazifukwa zotsatirazi.

Palibe umboni wamphamvu wamaphindu.

Ngakhale kumayambiriro kwa chaka cha 2006, National Institute of Health inati kunalibe umboni wokwanira wovomerezeka kumwa ma multivitamini. Kuphatikiza apo, mkonzi zomwe zidatsagana ndi kafukufuku wa 2013 wofalitsidwa mu Annals of Internal Medicine zinali zowoneka bwino ndi mutu wakuti: Zokwanira Ndizokwanira: Lekani Kuwononga Ndalama pa Vitamini ndi Maminiti Zowonjezera.

Akatswiri ambiri akuyang'ana motsimikiza za zowonjezera, akunena kuti anthu ambiri ayenera kusiya kugwiritsa ntchito ndalama zawo pa ma multivitamini atawona kuphunzira pambuyo pofufuza kutsimikizira kuti phindu lawo ndi laling'ono, kapena kulibe-makamaka kwa azimayi omwe atha msambo. A Women's Health Initiative kuphunzira adapeza kuti azimayi omwe adayamba kumwa msambo omwe adatenga ma multivitamini sanamwalire pang'ono kuposa ena ndipo anali ndi mwayi wokhala ndi matenda amtima kapena khansa ya m'mapapo, m'matumbo, m'matumbo, m'mawere, ndi endometrium - zotsatirazi ndizogwirizana ndi zomwe ena apeza kuchuluka kwa maphunziro ena.

Mavitamini akhoza kukhala owopsa.

Chodabwitsa ndichakuti, kafukufuku wina akupeza kuti sikuti ma multivitamini amangowononga ndalama, komanso amawononga thanzi lanu. Kuchuluka kwa mavitamini ndi mchere muzowonjezera zilizonse ndikofunikira, makamaka poganizira za chiwopsezo chopitilira muyeso wapamwamba wazakudya zopatsidwa-popeza izi zitha kukhala pachiwopsezo cha poyizoni, zomwe zimatha kukhala ndi zovuta m'thupi, Linsenmeyer akuti. Ogulitsa amalimbikitsidwa kuti asapitirire muyeso woyenera, komanso kuti agwire ntchito ndi dokotala wawo komanso / kapena wazakudya zolembetsedwa kuti awonetsetse kuti sakhala pachiwopsezo cha poyizoni kapena zovuta zilizonse ndi zakudya zina kapena mankhwala.

Mavitamini ndi michere ina imakhudza kuyamwa kwa mankhwala, kutsekemera kuyamwa kapena kukulitsa, atero a Willow Jarosh, MS, RD, komanso mwiniwake wa Willow Jarosh Nutrition ku New York City. Kuphatikiza apo, zakudya zina zowonjezera zimatha kukhala ndi zotsatira zofananira ndi mankhwala-ndiye ngati mukumwa mankhwala omwe amati, amachepetsa magazi komanso kumwa multivitamin yomwe imakhala yochepetsetsa magazi, yomwe imatha kupangitsa zotsatira zake.

Ndibwino kuti mutenge zakudya kuchokera ku chakudya.

Ndicho chifukwa chake akatswiri ambiri azaumoyo, akatswiri azakudya, komanso akatswiri azakudya amalimbikitsa kupeza mavitamini ndi michere yanu pachakudya chomwe mumadya. Ndimatsatira nzeru zoyambira pachakudya, kutanthauza kuti ndibwino kuti mupeze michere yomwe mumafunikira kudzera muzakudya zonse, akutero a Linsenmeyer. Izi ndichifukwa choti zakudya m'zakudya zonse nthawi zambiri zimayamwa bwino kuposa mawonekedwe owonjezera, zakudya zonse zimakhala ndi zinthu zina zopindulitsa kupatula mavitamini ndi michere-monga phytochemicals ndi fiber, ndipo pamakhala chiopsezo chochepa chodya micronutrients owonjezera pazakudya zonse.

Kuti mukwaniritse zosowa za thupi lanu ndi chakudya, yesetsani kuphatikiza mndandandawu, wovomerezeka ndi Thanzi la Harvard, mu zakudya zanu:

• Zolemba
• Masamba obiriwira monga chard, masamba a collard, kale, masamba a mpiru, sipinachi
• Tsabola belu
• Zipatso za Brussels
• Bowa (crimini ndi shiitake)
• Mbatata zophika
• Mbatata
• Cantaloupe, papaya, raspberries, strawberries
• Zakudya za mkaka, monga yogurt wopanda mafuta ambiri
• Mazira
• Mbewu (fulakesi, dzungu, zitsamba, ndi mpendadzuwa)
• Nyemba zouma (garbanzo, impso, navy, pinto)
• Mphodza, nandolo
• Maamondi, makoko, mtedza
• Mbewu zonse monga balere, oats, quinoa, mpunga wabulauni
• Salimoni, halibut, cod, scallops, shrimp, tuna, sardines
• Yotsamira ng'ombe, mwanawankhosa, venison
• Nkhuku, Turkey

ZOKHUDZA: Ma Probiotic 101

Komabe, pali zosiyana pamalamulo-monga momwe zimakhalira ndi amayi omwe ali ndi pakati kapena akuyamwitsa, komanso anthu omwe ali pachiwopsezo cha kuchepa kwa vitamini kapena mchere. Muzochitika zapaderazi, zowonjezera zakudya zimalimbikitsidwa pafupipafupi.

Ndi mankhwala ati omwe amayi ayenera kumwa?

Pulogalamu ya Ofesi ya Akazi a Zaumoyo , nthambi ya U.S. Department of Health and Human Services, imalimbikitsa mavitamini awa kwa azimayi:

• Folic acid
• Vitamini B-12
• Vitamini D.
• Calcium
• Chitsulo

Ngakhale kuchuluka komwe kumafunikira kumasiyanasiyana malinga ndi zaka, thanzi, komanso zakudya.

Folic acid / folate (vitamini B9)

Folic acid ndi lingaliro labwino kwa anthu omwe akukonzekera kukhala ndi pakati, Jarosh akufotokoza. Kukhala ndi chakudya chokwanira cha michere imeneyi kumathandiza kupewa ziphuphu m'mitsempha mwa ana. Pulogalamu ya Malo Othandizira Kuletsa ndi Kupewa Matenda amalimbikitsa kuti azimayi azaka zoberekera alandire ma micrograms (mcg) a 400 a folic acid tsiku lililonse kuti ateteze kupunduka. Ngakhale kuchuluka kwakulimbikitsidwa kukukwera mpaka 4,000 mcg mukakhala ndi pakati kapena muli ndi mbiri yabanja ya spina bifida, malinga ndi Ofesi ya Akazi a Zaumoyo .

Pali zina kusiyanasiyana, m'modzi mwa anthu omwe ali ndi chibadwa chotchedwa MTFHR-atha kukhala ndi vuto kusandutsa folic acid kukhala mawonekedwe omwe thupi lawo lingagwiritse ntchito, akufotokoza Jarosh. Odwalawa ayenera kukambirana ndi adotolo mtundu wa kuchuluka kwa folic acid komwe kumawathandiza. Folic acid imathanso kuthandizana ndi mankhwala ofunikira a khunyu, matenda ashuga, lupus, ndi nyamakazi ya nyamakazi.

Ndikuganiza kuti folic acid ndi chitsanzo chabwino cha lingaliro lakumwa michere yomwe mukufuna monga munthu payekha, koma chowonjezeracho sichinthu chomwe chimafanana ndi zonse kapena china chomwe tonsefe tiyenera kuchita, atero Jarosh . Ma genetics, moyo, kusankha zakudya, komanso thanzi labwino zimatha kudziwa ngati munthu amafunikira zowonjezera komanso zomwe akufuna.

Vitamini B-12

Vitamini B12 ndi michere yomwe imathandizira kuti mitsempha ya mthupi ndi maselo amwazi azikhala athanzi. Ma National Institutes of Health amalimbikitsa kuti azimayi achikulire apeze 2.4 mcg ya B12 tsiku lililonse. Ndalamazo zimakwera mpaka 2.6 mcg panthawi yapakati, ndi 2.8 mcg mukamayamwitsa.

Iwo omwe ali osowa mmenemo nthawi zambiri amakhala otopa kwambiri komanso ofooka-ndipo pali zifukwa zambiri zomwe ena angakhale osowa. Anthu okalamba sangatenge B12 yochuluka pachakudya, pomwe nyama zamasamba kapena zamasamba zimatha kukhala ndi vuto lokwanira chifukwa B12 imapezeka mwachilengedwe pazinthu zanyama, Jarosh akufotokoza.

Mavuto ena azaumoyo amathanso kukhudza kuyamwa kwa vitamini. Anthu omwe ali ndi matenda am'mimba monga matenda a Celiac kapena matenda a Crohn atha kukhala ndi vuto lopeza B12 yokwanira pachakudya. Zomwezo zimachitikira anthu omwe adachitidwa ma GI opareshoni kuphatikiza opaleshoni yochepetsa. Palinso vuto lomwe limatchedwa kuti pernicious anemia momwe munthu samapangira chinthu chamkati-kotero sangathe kuyamwa B12. Zonsezi ndizotheka kuti munthu akhale ndi chowonjezera cha B12.

Vitamini D.

Ma National Institutes of Health amalimbikitsa kuti akulu azitenga 15 mcg (600 IU) wa vitamini D tsiku lililonse. Mutakwanitsa zaka 70, ndalamazo zimawonjezeka kufika pa 20 mcg (800 IU), zomwe zingakhale zovuta ngati mumavala zotchinga dzuwa (muyenera!), Kuthera nthawi yanu yambiri m'nyumba, kapena kukhala ndi kusowa kwa vitamini D . Pazochitikazi, chowonjezera chimatha kukhala chothandiza.

Calcium

Madokotala ena anganene kuti azimayi azimwa mankhwala a calcium, omwe ndi ofunika kwambiri kuti mafupa akhale olimba — makamaka azimayi amene abereka pambuyo pa msambo. Ndalama zomwe zimalimbikitsidwa zimasiyanasiyana malinga ndi zaka kuchokera ku 1,000 mg mpaka 1,300 mg, malinga ndi Office of Women's Health. Kafukufuku akuwonetsa kuti azimayi ambiri samalandira calcium tsiku lililonse kuchokera pazakudya zawo, zomwe zimatha kubweretsa kufooka kwa mafupa kapena mavuto ena azaumoyo.

Chitsulo

Iron imalimbikitsidwa magazi anu ofiira akakhala ochepa kapena ali pachiwopsezo chotsika-mwachitsanzo, ngati muli ndi magazi ochepa. Koma palinso milandu ina yomwe chitsulo chowonjezera chimafunikira kwa amayi. Malinga ndi ofesi ya Women's Health, kuchuluka komwe mukufuna pamoyo wanu wonse ndi:

• Zaka 19 mpaka 50: 18 mg
• Pakati pa mimba: 27 mg
• Zaka 51 kapena kupitirira: 8 mg

Kuphatikiza pa azimayi omwe ali ndi vuto la kuchepa kwa magazi, chitsulo chimaperekedwa kwa azimayi omwe ali ndi pakati, Jarosh akuti. Pakati pa mimba, magazi amawonjezeka ndipo chitsulo chimafunika kuwonjezera-kotero chitsulo chowonjezera chimalimbikitsidwa. Onetsetsani kuti mukulankhula ndi omwe amakuthandizani asanalandire chowonjezera. Ndikofunika kudziwa zomwe zimayambitsa kuchuluka kwama cell ofiira asanakwane, malinga ndi Jarosh.

Lankhulani ndi wothandizira zaumoyo wanu

Mavitamini-ndi mavitamini-omwe mumafunikira kutengera msinkhu wanu komanso thanzi lanu, monga mimba. Malangizo ena [odyetsa tsiku lililonse] samasiyana kwambiri; Mwachitsanzo, mavitamini D amafunikira kuti azimayi azikhala okhazikika kuyambira ali mwana kuyambira atakula, ngakhale atakhala ndi pakati kapena akuyamwitsa, akutero Linsenmeyer. Ena amasintha pang'ono panthawi yonse ya moyo, monga chitsulo chimasowa zochulukirapo kawiri pazaka zobereka za mayi komanso zochulukirapo katatu panthawi yapakati.

Mwanjira ina, palibe njira imodzi yothetsera michere yomwe mukufunikira kuti mukhale ndi thanzi labwino. Ngati mukuda nkhawa ndi vuto la mavitamini, funsani dokotala wanu za momwe zowonjezera zowonjezera zingawonekere. Ndizosiyana ndi aliyense, chifukwa chake piritsi limodzi silingathetse zosowa zathu zonse.