Mavitamini ambiri amakhala opanda, koma pali anthu amene mutengepo

Malangizo ambiri lililonse kusunga thanzi labwino ndi thanzi labwino mawonekedwe kuti inu mukhoza kulingalira, izo zikumveka ngati izi: kudya chakudya wathanzi thupi ndi musaiwale kutenga mavitamini wanu.

Komabe, muyenera mavitamini?

Studies wochitidwa ndi mabungwe palokha ndipo akatswiri m'zaka za posachedwapa, ndipo sasamalira umboni wokwanira kufunika phwando zina ena mavitamini otchuka. Ena mwa maphunziro ngakhale ponena kuti mavitamini lalikulu zedi zingakhale zovulaza thanzi. Ena mwa zakudya anatengedwa mu mawonekedwe pharmacological, lingachititse inapita patsogolo kukula kwa maselo a khansa, ndi ena - kulimbikitsa mapangidwe miyala impso.

Komabe, ngakhale deta latsopano, umboni zowerengera converge mfundo yakuti kumwa mavitamini pa dziko Sikuti si ndichepe, koma kumawonjezera.

Kodi tiyenera kudziwa za mavitamini?

Mavitamini ndi mchere wofunika kwa ntchito bwino thupi ndi ubwino, koma sizikutanthauza kuti thupi likusowa megadoses. Iwo sizidzakupulumutsani inu ku matenda ndi kutalikitsa moyo wanu. Nthawi zambiri, ndi zachilengedwe a mavitamini ndi bwino thanzi la thupi kuposa analogs awo pharmacological.

Komabe, zinthu zina ndi anthu ena mlingo waukulu wa mavitamini ena kungakhale kofunika, Zikatero, ndithudi, iwo ayenera kumwedwa zina. Mwachitsanzo, thupi la mkazi, kuyesera kutenga mimba, vegans ndi zamasamba, othamanga ndi anthu akuvutika kusowa kwa dzuwa kapena kwa zakudya m'thupi, muyenera Mlingo owonjezera mavitamini ena. Komanso, pali mavitamini opindulitsa, amene ali ovuta kupeza chakudya ndi kuti ayenera kumwedwa nthawi zonse.

Nawu mndandanda wa mankhwala ayenera kuzipewa, ndipo iwo amene ali bwino kuiwala.

multivitamins

Iwalani za iwo ndi kuika pa lamanja, chakudya chamagulu, mmene muli okwanira kuchuluka kwa nyama, zipatso, ndiwo zamasamba ndi zitsamba.

Kwa zaka zambiri, maofesi vitamini imatengedwa zofunika: Vitamini C kusintha chitetezo chokwanira, vitamini A kusintha masomphenya, vitamini B kwa mphamvu ndi zina zotero. Tsopano Komabe, kafukufuku wasonyeza kuti mavitamini awa ife titi chabe amayesa kudya bwino. Komanso, ubweya nzika za mavitamini kwa zaka zambiri, ali kungasokoneze thanzi.

vitamini D

mtengo wake kutenga makamaka okhala m'madera ndi yaitali, nyengo mitambo. Vitamini D amathandiza kulimbitsa mafupa, ndipo ndi kovuta kupeza chakudya.

Ngakhale kuti vitamini D alipo zedi yaing'ono zakudya zopatsa, matupi athu amafuna zochuluka za izo, chifukwa ndi udindo zolondola ndiponso zokwanira kashiamu kuloŵerera. Ndi bwino kupeza mavitamini D kwa dzuwa, koma osati onse ilipo mu mulingo ofanana.

antioxidants

Iwalani za iwo. Oversupply zinthu izi mu thupi zikubweretsa chiopsezo cha khansa kuchuluka. Antioxidants mu zipatso za kwambiri bwino kuti kuchuluka koyenera kwa zachilengedwe.

Mavitamini A, C ndi E - antioxidants kuti ndi wofunika kwambiri kupeza chakudya. Ngati mulibe ntchito molakwika zinthu izi ndi kuwatengera zedi mokwanira, iwo kuchilango khansa ndi kukhala ndi thanzi akukhudzidwira. Komabe, ngati ochuluka kwambiri a iwo mu thupi, zotsatira zake zikhoza kukhala zosiyana.

vitamini C

Ngakhale kuti mwina mavitamini wotchuka kwambiri mu dziko, ndi analogi pharmacological ndi zochuluka, ngati mungakwanitse kwa zipatso, matimati ndi zipatso zina zatsopano, masamba, zipatso ndi zitsamba. Makamaka vitamini C strawberries.

Komanso, mwasayansi izo zatsimikiziridwa kuti zotsatira za vitamini C kumenyera ozizira ndi kapewedwe ake - kanthu kupatula nthano m'matauni ndi megadoses thupi analandira chifukwa cha kudya askorbinki monga maswiti kungapangitse mapangidwe miyala chiwindi.

Vitamini B ₃

Amadutsa phukusi la mankhwala ndi kupita molunjika ku masamba ndi nsomba manambala. Chotero muzu masamba monga Beets ndi kaloti wofiira, komanso nsomba, nsomba ndi zina wofiira nsomba bwino adzapereka inu chofunika kuchuluka kwa vitamini imeneyi.

Izi michere kwa zaka zambiri wakhala kumagwirizana ndi kupewa pafupifupi onse matenda, kuchokera Alzheimer matenda a mtima. Koma kafukufuku wa posachedwapa wasonyeza kuti m'pofunika kuchepetsa kutchuka vitamini imeneyi.

Kafukufuku ikuluikulu ndi lofalitsidwa mu 2014, anasonyeza kuti mlingo wa vitamini B _3, chojambulidwa odwala kukanika mtima mosalekeza ndi nthawi zonse, sikumangotikhudza kuponya milingo mafuta. Komanso, anthu amene anatenga B ₃ anasonyeza chizolowezi chachikulu matenda ndi mavuto chiwindi kuposa gulu ulamuliro mankhwala placebo m'malo vitamini lapansi.

probiotics

Ndi bwino kugula yogurt ndi mankhwala ena mkaka. sayansi sichinafike angathe molondola amapenda mmene zowonjezera probiotic thanzi la chamoyo.

Kukonzekera ndi probiotics pamene okha ikupita patsogolo, koma kale wotetezedwa okha yapamwamba kwambiri msika - $ biliyoni 23 2012. maganizo awo ndi wosavuta - yotithandiza mabakiteriya abwino kapepala kakuti m'mimba.

Komabe, mwiniwake wa mfundo imeneyi si kwathunthu m'mbali. Wina probiotics thandizo ndi zingakhumudwitse ena, ndi pamene palibe njira kudziwa zimene anakopa zabwino kapena zoipa ayankhe. Choncho m'malo momvera umafunika mankhwala ndi katundu osati kwathunthu amadziwika bwino kugula gawo lalikulu la tchizi.

nthaka

mankhwala - yekhayo wa zowonjezera alipo ndi mavitamini zimene zingakuthandizeni kulimbana chimfine kwenikweni chatsimikiziridwirapo mwasayansi. Maminolo amachepetsa mphamvu ya rhinoviruses kuchulukana ndipo potero kumachepetsa osati nthawi ya chimfine, komanso kumathandiza matenda, mosiyana ndi vitamini C.

Mu 2011, kafukufuku anali imachitika kwa magulu awiri a anthu odwala matenda a chimfine, mmodzi amene anatenga nthaka, ndi zina - placebo. Ophunzira kutenga nthaka anasonyeza zizindikiro zambiri wofatsa ndi zochepa yaitali Inde matendawa.

vitamini E

Ndikutsogolera zapitazi mankhwala mwachindunji sipinachi - izo ndi tastier ndi athanzi. A zotsala vitamini E mu thupi wakhala kugwirizana ndi chiopsezo cha khansa kuchuluka.

Komanso kuti zili mkulu wa antioxidants m'thupi kumayambitsa amuna angadwale khansa Prostate mu 2005, chinali kucheza ndi anthu amafa chifukwa cha yaitali ndi mosalekeza ambiri osokoneza.

kupatsidwa folic acid

Ngati muli ndi pakati kapena mukufuna kukhala ndi pakati, nkhani mkulu wa kupatsidwa folic acid mu thupi lanu n'kothandiza. Izi vitamini B ntchito ndi thupi kupanga maselo atsopano, akazi apakati, amene kukula kwa mwana wathanzi, Ndi bwino kutenga 400 micrograms wa kupatsidwa folic acid patsiku kukhalabe mlingo Napempha kwa zakudya.

Kuwonjezera apo, kafukufuku wosiyanasiyana wasonyeza yafupika chiopsezo kuvutika mu chitukuko cha mwana wosabadwayo ndi chifukwa cha kudya pakumwa folic acid ali woyembekezera.