Kodi mavitamini abwino kwambiri ndi ati kwa amuna?

Ubwino

Mavitamini ndi bizinesi yayikulu (ndipo ikukula mosalekeza): Mu 2018, msika wowonjezera ku United States udakula mpaka $ 42.6 biliyoni pogulitsa, malinga ndi kafukufuku wofufuza msika Malipoti ndi Zambiri . Pofika chaka cha 2026, kampaniyo ikuyerekeza kuti msika wonse wowonjezerapo padziko lonse lapansi uyenera kukhala woponya nsagwada $ 210.3 biliyoni.

Ndizosadabwitsa kuti makampaniwa akuwononga maziro onsewa, popeza osachepera 50% aku America amatenga multivitamin . (Izi zikufika ku 68% posankha okalamba okha.) Zonsezi zimadzutsa funso: Kodi aku America akutaya ndalama? Kodi mavitamini ndi zowonjezerazi ndizofunikiradi pa thanzi lathu? Kapena kodi mungapeze zakudya zofunikira zofunika pa zakudya zokha?

Chabwino, kwa amayi apakati, osachepera, folic acid supplementation ndiyofunikira pakukula kwa mwana . Koma zikafika pazaumoyo wa amuna, yankho silidulidwa kwambiri komanso louma.

Zosakaniza mu multivitamin tsiku lililonse kwa amuna

Choyamba, ndikofunikira kumvetsetsa zosakaniza zomwe zimapezeka mavitamini kwa amuna. Mavitamini ambiri abwino kaya amuna kapena akazi ayenera kuphatikiza Mavitamini ndi michere 13 yofunikira , akutero Howard D. Sesso, Sc.D., MPH, wothandizirana ndi matenda ku Brigham ndi Women's Hospital komanso pulofesa wothandizana naye wazamankhwala ku Harvard Medical School:

• Vitamini A. : Zabwino paumoyo wamaso
• B-mavitamini ( thiamine , alireza , ndiine , asidi wa pantothenic, biotin , B6 , B12 , ndi wachinyamata Amakhudzidwa ndi thanzi lama cell, kupanga, komanso mphamvu zamagetsi
• Vitamini C : Imathandizira chitetezo chamthupi
• Vitamini D. : Zofunikira pa thanzi la mafupa ndi minofu
• Vitamini E : Imachepetsa zovuta zakusintha kwaulere mthupi
• Vitamini K:Amasewera pantchito yotseka magazi komanso kukhalabe ndi calcium

Kuphatikiza apo, ma multivitamini a abambo nthawi zambiri amakhala ndi mkuwa, manganese, selenium, ndi zinc. Komabe, zosakaniza ndi kuchuluka kwake zimasiyana pamtundu wina (Kutanthauza, Amodzi Tsiku Amuna sizikhala chimodzimodzi ndi Nature Made Multi kwa Iye kapena Centrum Amuna Multivitamin ). Muyenera kuwerenga mosamalitsa cholembacho kuti mupeze ma allergen, mitundu yokumba, zotetezera, ndi zina zomwe mungakhale nazo chidwi.

Zosakaniza zimatha kusiyanasiyana kutengera msinkhu wanu. Mwachitsanzo, ma multivitamini a amuna azaka zopitilira 60 atha kukhala ndi zowonjezera monga saw palmetto kapena magnesium. Amuna achikulire angafunenso kuganizira kuchuluka kwa vitamini B12. Chofunika kwambiri pamanjenje ndi maselo ofiira ofiira, mavitamini B12 nthawi zambiri amachepera ndi msinkhu, akutero Sesso.

ZOKHUDZA: Kodi mavitamini amatha kuthana ndi vuto la erectile?

Kodi mavitamini a amuna amagwiradi ntchito?

Ngakhale msika waukulu wamakampani owonjezera, kafukufuku wocheperako adachitidwa pakuthandizira mavitamini. Ndipo pamaphunziro omwe alipo, zomwe apezazi nthawi zambiri zimakhala zotsutsana.

Palibe umboni wamphamvu wamaphindu.

Kafukufuku wina wamkulu, wotchedwa Phunziro Lamankhwala II ,adatsata gulu la asing'anga achimuna kwazaka zopitilira khumi (pakati pa zaka 1997 ndi 2011), pomwe amatenga multivitamin kapena placebo. Zotsatira? Omwe ali ndi multivitamin anali ndi 8% yochepetsa chiopsezo cha khansa ndikuwonetsanso kuchepa kwa nthenda yamaso, malinga ndi Sesso, yemwe adatsogolera kafukufukuyu. Komabe, sanawonetse kuchepa kwa matenda amtima.

Kumbali inayi, kafukufuku wa 2019 wochitidwa ndi Tufts ndi Harvard University ndipo adafalitsa mu Zolengeza za Mankhwala Amkati anapeza kuti zakudya zowonjezera zakudya sizinakhudze imfa (mwachitsanzo, sizinathandize anthu kukhala ndi moyo wautali).

Ndi malingaliro ati omwe angapezeke pazonsezi? Kwa amuna ambiri, mwina palibe chifukwa chomveka chomwe ayenera kumwa zakudya zilizonse, atero Sesso.

Zowonjezera zimatha kudzaza mipata yazakudya.

Komabe, ngati zakudya zanu zikusowa mavitamini ndi michere yayikulu (mwachitsanzo, muli ndi zakudya zamasamba kapena zopanda thanzi, zomwe zingayambitse vuto la Vitamini B12), multivitamin itha kuthandiza kudzaza dzenjelo. Kuphatikiza apo, ngati muli ndi vuto linalake kapena mukufuna kungokhala tcheru pazakudya zanu, Sesso akuti mungafune kuganizira za multivitamin mukakambirana ndi dokotala kapena wazakudya.

Fufuzani momwe mavitamini amathandizira.

Ndikofunika kuti mufunsane ndi omwe amakuthandizani pa zaumoyo za zowonjezera, chifukwa pamatha kukhala zotheka kulumikizana ndi mankhwala ena. Sesso akuti sakhala ndi nkhawa ndi vitamini imodzi yolumikizana ndi ina momwe iye aliri kusakaniza zowonjezera ndi mankhwala .

Mwachitsanzo, Vitamini K ndi maanticoagulants samasewera bwino nthawi zonse, akutero Carielle Nikkel, MS, RDN, director of Nutrition ku Persona.

Vitamini K ndi vitamini wofunikira wolimbikitsira kuchuluka kwa magazi m'thupi komanso kupewa magazi ambiri, akutero. Komabe, vitamini K akaphatikizidwa, amatha kulimbana ndi mankhwala a anticoagulant ndikuwonjezera chiopsezo chotenga magazi.

Musatenge zambiri.

Palinso kuthekera kowonjezera kopitilira muyeso. Ngakhale izi sizingachitike ndi multivitamin, pomwe kuchuluka kwake kumatsata malangizo apadera ndipo mumangotenga tsiku limodzi, zitha kuchitika ndi zowonjezera zaumwini ngati simukutsatira kapena simukudziwa za mlingo woyenera. Mwachitsanzo, kafukufuku wa Tufts ndi Harvard adapeza kuti calcium yowonjezera yambiri (yopitilira 1,000 mg / tsiku) idalumikizidwa ndi chiopsezo chowonjezeka cha imfa ya khansa.

Mavitamini ochulukirapo amathanso kukhala owopsa. Mavitamini A ochulukirapo amatha kuyambitsa nseru, kupweteka mutu, kapena chizungulire, komanso munthawi zovuta kwambiri (ngakhale zosowa), ngakhale imfa, malinga ndi Ma National Institutes of Health .

Mukuganizabe ngati kumwa mavitamini ndikungowononga ndalama? Ngati muli okhudzana ndi zisankho zanu, sindinganene kuti akutaya ndalama, akutero Sesso. Koma siziyenera kuganiza kuti mukupeza phindu pazomwe mukutenga.

Ndi mavitamini ati omwe amuna ayenera kumwa?

Ngati mukuganiza zoyambitsa mavitamini, Sesso akuti kubetcha kwanu ndikupeza chowonjezera cha multivitamin ndi ambiri ngati si onse mavitamini ndi michere 13 yofunikira.

Mukufuna kupeza china chake chomwe chimafalikira momwe mungathere, akutero Sesso. Kaya iyenera kukhala yeniyeni ya Vitamini B6 kapena kuchuluka kwa Vitamini C, sindimakhudzidwa kwenikweni ndi izi. Ndizokhudza kuonetsetsa kuti muli ndi mavitamini ndi michere.

Kwa Nikkel wodziwika bwino wazakudya, pali mchere wocheperako komanso zowonjezera zomwe amalimbikitsa amuna kuti azisamala mukamagula multivitamin, ngakhale mutafikira ma gummies, softgels, kapena caplets. Zikuphatikizapo:

• Nthaka : Ngakhale mcherewu nthawi zambiri umamangiriridwa ku chitetezo cha mthupi komanso kuteteza magazi, Nikkel akuti pali phindu lina kwa amuna. Zinc ndizofunikira paumoyo wa prostate ndi chonde, chinthu chomwe chimakhala chodetsa nkhawa kwambiri amuna akamakalamba.
• Selenium : Selenium ndi michere yofunikira yomwe imathandizira thupi kupanga ma selenoprotein omwe amakhala ngati ma antioxidants, Nikkel akuti. Imathandizanso chitetezo cha mthupi, ntchito ya prostate, komanso umuna wathanzi.
• Coenzyme Q10 (CoQ10): Nikkel akuti mafuta osungunuka, onga mavitamini amakhala ngati antioxidant ndipo atha kuthandiza thupi kupanga mphamvu ndikulimbikitsa kuyankha kwamphamvu kotupa. Ndipo monga selenium, imawonjezeranso kuchuluka kwa umuna ndi kuyenda.
• Omega 3 ndi -6 : Izi mafuta acids ndizothandizirana kwambiri pamanjenje, ubongo, ndi thanzi la mtima. Zakudya zaku Western zimaphatikizapo omega-6 fatty acids ambiri komanso osakwanira omega-3s, Nikkel akuti. Kuphatikiza kungathandize kubwezeretsa mulingo woyenera. Zimathandizanso kuti umuna ugwirizane.

ZOKHUDZA: Kodi nditenge mavitamini ati?

Mukasankha kutenga chowonjezera, onetsetsani kuti mwayang'ana pa USP kapena Chisindikizo cha NSF , mabungwe awiri omwe apanga miyezo yazowonjezera popeza Food and Drug Administration (FDA) sichitsimikizira zomwe zimalowa.

Apanso, ngakhale mutasankha kumwa vitamini, supplement, kapena multivitamin ya amuna tsiku lililonse, muyenera kupanga chisankhochi mothandizana ndi omwe amakupatsani chithandizo chamankhwala.

Kodi aliyense akuyenera kulandira chowonjezera? Ayi, akutero Sesso. Pali anthu ambiri omwe amatsatira kale kachitidwe kabwino ka zakudya ndipo samawafuna konse. Pali anthu ena mdera laimvi, ndipo ndipamene zimakhala zovuta pang'ono kusokoneza izi.