Mavitamini omwe muyenera kumwa m'nyengo yozizira

Maphunziro a Zaumoyo

Kutentha kukugwa ndipo dzuwa likuziziritsa, palibe amene angakane kuti dzinja lafika tsopano-ndipo nyengo ikubwera kupsinjika kowonjezeka ndi kupsinjika kwa chitetezo chanu chamthupi. Ee, simalingaliro anu okha omwe mumakonda kudwala pafupipafupi m'nyengo yozizira. Ngakhale kuzizira kumatha kugunda nthawi iliyonse, kumakhala kofala kwambiri kugwa ndi nthawi yozizira, malinga ndi Malo Othandizira Kuletsa ndi Kupewa Matenda (CDC). Zochita za chimfine zimakweranso pakati pa Disembala ndi February.

Ngakhale kuti nkhani zonsezi zitha kukuyesani kuti mubisala mkatikati mwa bulangeti mpaka Epulo, imeneyo si njira yokhayo yothetsera matenda. M'malo mwake, sambani m'manja pafupipafupi ndikupewa kucheza ndi anzanu omwe akudwala. Ndipo lingalirani kulimbitsa thupi lanu powonjezerapo mavitamini achisanu ndi zowonjezera m'thupi lanu la tsiku ndi tsiku. Mukamamwa mapiritsi ochepa m'mawa uliwonse, mutha kudzipulumutsa nokha mtsogolo.

Nawa mavitamini asanu achisanu (ndi zowonjezera) zomwe muyenera kutenga nyengo ino:

1. Mavitamini B

Ili ndi gulu la mavitamini osungunuka m'madzi omwe amadziwika kuti vitamini B-complex. Mulinso B1 ( thiamine ), B2 ( alireza ), B3 ( ndiine ), B5 (pantothenic acid), B6 ( alireza ), B7 ( biotin ), B9 ( wachinyamata ), ndi B12 (cobalamin). Ngakhale onse ali ndi ntchito zosiyanasiyana, onse amathandizira mu metabolism yama cell.

Mavitamini a B amakankhira chitetezo chanu mthupi pang'ono ndipo chitha kuwonjezera thanzi lanu, atero Angie Kuhn, MS, RDN, director of Nutrition and Research for Munthu Wopatsa Thanzi . Amatha kutonthoza ubongo, kuwonjezera thanzi lamanjenje, kulimbitsa ma cell, kusintha kwamaganizidwe, kuteteza thupi ku matenda, komanso kukulitsa chisangalalo chathanzi chomwe chimathandiza kuletsa kusasangalala kwa nthawi yachisanu.

Kuchuluka kwa tsiku lililonse kumasiyana ndi aliyense, choncho fufuzani ndi dokotala kapena wamankhwala.

2. Vitamini C

Vitamini wosungunuka m'madzi, yemwenso amadziwika kuti asidi ascorbic , Ndi antioxidant yomwe imathandiza kuteteza thupi lanu ku zopitilira muyeso zaulere. Amadziwikanso kuti ndi othandizana ndi chitetezo chamthupi (ngakhale maphunziro amasiyana pa mphamvu yake). Popeza thupi silimabala vitamini C , ndikofunikira kuti uzitenge kudzera muzakudya (monga broccoli, zipatso za citrus, mbatata, ndi sitiroberi) kapena zowonjezera.

Vitamini C ali ndi zida zodabwitsa zotsutsana ndi ma virus ndipo awonetsedwa kuti amathandizira pakuchepetsa matenda opatsirana ndipo amatha kusintha chitetezo chamthupi, atero Kuhn. Pali bonasi yowonjezera ngati ili ndi bioflavonoids, yomwe yawonetsedwa kuti ikuthandizira kuchita kwa vitamini C ndi maubwino ake onse.

Pulogalamu ya kuchuluka kwa tsiku ndi tsiku vitamini C kwa amuna ndi 90 mg ndipo azimayi ndi 75 mg.

3. Vitamini D

Vitamini wosungunuka wamafuta wakhala akukondedwa kale chifukwa chazomwe amachita pantchito yolimbitsa mafupa, chifukwa amathandizira thupi kuyamwa calcium. Koma zambiri maphunziro aposachedwa alumikizanso vitamini D ndi chitetezo chathu chamthupi, kutanthauza kuti kuchepa kwake kumatha kuyambitsa chiwopsezo chotenga matenda. Nthawi zambiri timapeza zofunikira zathu tsiku ndi tsiku za vitamini D kuchokera kumagwero awiri-zakudya zathu ndi dzuwa-akuteroDr. Lingtak-Neander Chan, Pharm.D., Pulofesa komanso mpando wothandizana nawo ku department of Pharmacy ku University of Washington ku Seattle.(Chomalizachi chimachitika pomwe cheza cha UVB kuchokera padzuwa chimapangitsa khungu lathu kutulutsa vitamini D.)

M'nyengo yozizira, makamaka kwa ife omwe timakhala kumpoto, kuchuluka kwa UVB komwe kumabwera mumlengalenga ndikotsika kwambiri, atero Dr. Chan. Ndipamene ndimatenga zowonjezera zowonjezera - vitamini D wowonjezera kapena kuwonjezera mavitamini D omwe amadya - zitha kukhala zothandiza.

Pulogalamu ya kuchuluka kwa tsiku ndi tsiku ya vitamini D ya akulu azaka zapakati pa 19 ndi 70 ndi600 IU yokhala ndi chandamale cha Vitamini D (25 (OH) D) osachepera 30ng / mL.

4. nthaka

Mchere wofunikirawu umathandiza chitetezo cha mthupi kuthana ndi ma virus ndi mabakiteriya-ndikupangitsa kuti ikhale MVP weniweni nthawi yachisanu.

Nthaka awonetsedwa m'maphunziro kuti azigwira ntchito popewa ndikuchepetsa kuzizira, atero katswiri wazakudya LeeAnn Weintraub. Zimathandiza kuteteza ma virus kuti asamamatire kuzipinda zamkati mwa mphuno ndipo amatenga nawo gawo pakupanga ma antibody, njira yofunika yoteteza chitetezo cha mthupi. Ngati simunamwe zinc kale ndipo mukumva kuti mukudwala, Weintraub akuti muyambe kumwa ma zinc zowonjezera nthawi yomweyo kuti mumve bwino msanga. Ananenanso kuti zinc lozenges zikuwoneka ngati njira yothandiza kwambiri yopangira zinc.

Pulogalamu ya kuchuluka kwa tsiku ndi tsiku a zinc amuna ndi 11 mg ndipo azimayi ndi 8 mg.

5. Ma Probiotic supplements

Izi ndiKhalani ndi tizilombo ting'onoting'ono (kapena mabakiteriya abwino) omwe amagwira ntchito kukuthandizani kukonza zomera zanu m'matumbo.

Probiotic mavitamini, omwe amadziwika kuti amalimbikitsa chitetezo chokwanira komanso kugaya chakudya, ndi othandiza kutenga nthawi yachisanu, akutero Weintraub. Popeza ino ndi nyengo yozizira ndi chimfine, palibe nthawi yabwinoko yoganizira za kulimbitsa chitetezo cha mthupi ndi mabakiteriya ochezeka. Maantibiotiki amatha kuthandiza kudzaza m'matumbo ndi mabakiteriya opindulitsa ndikuthandizira kuthandizira kusagwirizana kwa anthu omwe atha kapena omwe akukumana ndi zovuta zam'mimba.

Pezani coupon ya mankhwala

Kodi chowonjezera chabwino kwambiri ndi chiani?

Chinthu china choti muzindikire: Kutetezeka ndi magwiridwe antchito a mavitamini sikulamulidwa ndi Food and Drug Administration (FDA), chifukwa chake musanapereke katundu m'sitolo, muyenera kuyang'ana chimodzi mwazovomerezeka ziwiri, atero Dr. Chan:

1. United States Pharmacopeia (USP): Bungwe lopanda phindu limayesa palokha komanso lipoti pazowonjezera. Amasanthula mankhwalawo ndikutsimikizira kusasinthasintha kwa malonda, malinga ndi chizindikirocho, atero Dr. Chan. Ngati mukufuna chinthu chokhala ndi chiphaso cha USP, osachepera muli ndi chitsimikizo chambiri kuti mukupeza zomwe mukufuna kugula.
2. Malipoti Ogulitsa : Chofufuzira choyesa mankhwala chimapanganso nthawi ndi nthawi kumadziyesa pawokha pazowonjezera ndikuwonetsa zotsatira.

Mlingo umasiyana pamtundu uliwonse, choncho funsani dokotala wanu kapena wamankhwala-ndipo nthawi zonse muzinena zowonjezera zilizonse zomwe mumamwa mukamalemba mankhwala.