Ungayikhetha Kanjani I-Multivitamin Engcono Kakhulu

-Delile

• I-Multivitamin Engcono Kakhulu Yabesifazane: Ungakhetha Kanjani
• Izizathu Ezi-5 Zokwenza Enye Yalawa Ma-multivitamini Angcono Kakhulu Wabesifazane Umkhuba Wansuku zonke
• Izinganekwane zeMultivitamin: Iqiniso uma kuqhathaniswa Nenganekwane
• Imibuzo Ejwayelekile Mayelana Nama-multivitamin Abesifazane
• Ama-3 wamaVithamini Ahamba Phambili Abesifazane (Konke Kuyabhekelelwa!)
• Buyekeza kwe-

Awuyi ejimini noma uphume uyogijima ngaphandle kokulungisa zonke izinto ezibalulekile: amateku, ama-headphone, ibhodlela lamanzi. Kodwa ingabe uyalulungiselela usuku lwakho ngenye yama-multivitamin angcono kakhulu kwabesifazane?

Amathuba ukuthi awuveli nsuku zonke — cishe isigamu sabesifazane abangaphansi kweminyaka engama-40 abasenzi, ngokusho kweCenters for Disease Control and Prevention. Iphutha elikhulu, njengoba amaphesenti angaphezu kwangu-90 abesifazane abaneminyaka engu-20, 30, kanye nama-40s bengafinyeleli izidingo zabo zamavithamini namaminerali ngokudla kuphela—futhi udinga lokho kuningi nakakhulu uma uzivocavoca. (Isayensi iqinisekisa ukuthi lokhu kuyiqiniso: Ukusilela kulawa mavithamini ayisikhombisa kungenza ukujima kwakho kuzizwe kuqine.)

"Ukusebenza ngamandla kuphakamisa izidingo zomzimba wakho zamavithamini nezamaminerali, ngakho-ke kuqinisekisiwe ukuthi ngeke uthole izakhamzimba ezanele ekudleni," kusho isazi sezemidlalo uDawn Weatherwax-Fall, R.D. Umhlahlandlela Ophelele We-Idiot Wezemidlalo.

Qhubeka ufunda ukuze ufunde ngezizathu ezintsha ezimangazayo zokuthi i-multi iyadingeka, nokuthi ungawathola kanjani ama-multivitamin amahle kakhulu kwabesifazane (sabelana ngemininingwane yelebula okufanele siyibheke futhi siqambe amagama wemikhiqizo!).

I-Multivitamin Engcono Kakhulu Yabesifazane: Ungakhetha Kanjani

Izitolo zezidakamizwa zithwala amavithamini amaningi kunama-nail-polish shades, kepha lokho akusho ukuthi ungakhetha noma iyiphi endala. I-Consumer Lab isanda kuthola ukuthi ngaphezu kwesigamu samavithamini angu-21 abawahlolile ayengenawo amanani ezakhi ezisohlwini lwelebula. Okubi kakhulu, amanye amaphilisi ahlulekile ukukhipha izithako kahle noma angcoliswe ngumthofu onobuthi. (Okuhlobene: Ziphephe Kangakanani Izithako Zokudla Ngempela?)

Ngakho-ke ukhetha kanjani i-multivitamin enhle kakhulu yabesifazane? Imikhiqizo esezingeni eliphakeme ivame ukuba yimikhiqizo yesitolo evela emaketangeni amakhulu (i-Target, i-Wal-Mart, ne-Rite Aid) noma izinkampani ezinamagama amakhulu (i-One A Day, i-Vitamin World, i-Centrum, ne-Puritan's Pride). Ngaphezu kwalokho, hlola ilebula yalezi zindlela ezintathu:

• Okungenani ama-600 IUs Vitamin D. Ungahlali kuma-400 IUs kuma-multis amaningi. Udinga okwengeziwe kwaleli supervitamin, elikhuthaza amathambo aqinile, liqinise amasosha omzimba, lilawule umfutho wegazi futhi, kolunye ucwaningo, lalihlotshaniswa nengozi ephansi ngamaphesenti angu-50 yomdlavuza webele. (Ucabanga ukuthi udinga okwengeziwe? Nansi indlela yokukhetha isithasiselo sikavithamini D esingcono kakhulu.)
• Insimbi engu-18 milligram. Abesifazane abasebasha badinga le mali ukuvala lokho abakulahlekelayo njalo ngenyanga ngokuya esikhathini, kepha ama-multis amaningi awanayo i-ayoni nhlobo ngoba abesilisa nabesifazane asebekhulile bangathola kakhulu. (Kuyi-mineral ebaluleke kakhulu kwabesifazane abakhuthele!)
• 400 micrograms folic acid. Noma yini engaphansi kwalesi sithamo sansuku zonke kungenzeka inganeli ukusiza ukuvimbela ukukhubazeka kokuzalwa.

Izizathu Ezi-5 Zokwenza Enye Yalawa Ma-multivitamini Angcono Kakhulu Wabesifazane Umkhuba Wansuku zonke

1. Ukunciphisa izifiso. Ukuhlukahluka kungakwenza ungalambi kakhulu uma udla, izifundo ziveza. Abacwaningi bacabanga ukuthi kunciphisa ukusabela okungokwemvelo komzimba ekunciphiseni amakhalori, okuwukukhulisa umdlandla wokulwa nokuntuleka kwamavithamini.
2. Gcina amandla aphakeme. Uvithamini omuhle uvimbela insimbi ephansi, ekwenza uhudule ngesikhathi sokuzivocavoca futhi kungadala nokulahleka kwezinwele. Owesifazane oyedwa kwabangu-10 unensimbi encane, nabadla inyama, ama-vegans, abagijimi abakhuthazelayo, futhi noma ngubani onenkathi enzima usengozini enkulu. (Okuhlobene: I-Iron-Rich Foods Okungeyona I-Steak)
3. Qapha inhliziyo yakho. Izithako eziningi zamavithamini amaningi amahle kakhulu kwabesifazane zixhunywe engcupheni yesifo senhliziyo esezansi. Kodwa kuwusizo—hhayi esikhundleni—izithelo nemifino, okungase kulethe ezinye izithako zokulwa nezifo.
4. Gwema umdlavuza webele. Ukuthatha ama-multi kungakhansela ingozi yomdlavuza webele etholwe ukuphuza utshwala. Isengezo singalungisa ukusilela okubangelwa utshwala kwamavithamini B akhuthaza ukukhula kwesimila, imibukiso yocwaningo.
5. Khulelwa. Abasebenzisi abaningi banamaphesenti angama-41 engcupheni ephansi yokungatholi inzalo, bathola isifundo seHarvard School of Public Health. I-folic acid namanye amavithamini B abonakala esiza ukukhuthaza ukuvuthwa okunempilo.

Izinganekwane zeMultivitamin: Iqiniso uma kuqhathaniswa Nenganekwane

Imibuzo ye-pop: Uma uzikhandla, udinga amathani ezithasiselo, akunjalo? Akunjalo, kodwa amaphilisi athile kanye nemikhiqizo kungasiza ukubekezela kwakho kulezo zikhathi ezide. Lapha, ezinye izinganekwane ezivamile, futhi yini ngempela okudingeka ukwazi. (Okuhlobene: Ungazithenga Kanjani Izithasiselo Ezinhle Zokulwa Nokuguga — Eqinisweni Ezingumthetho)

Iqiniso noma Amanga: Abasubathi kufanele bathathe izengezo ezengeziwe zamavithamini B.

Amanga. Ucwaningo lukhombisa ukuthi ukuzivocavoca umzimba ngamandla kwandisa isidingo somzimba wakho samavithamini B amaningi, asiza ukulungisa ukulimala kwemisipha futhi anciphise amazinga e-homocysteine, i-amino acid exhumene nobungozi besifo senhliziyo obukhuphukayo kubantu abazivocavoca ngaphezu kwamahora ayi-12 masonto onke. Kodwa ungafaki isengezo se-B esihlukile. Ama-multivitamin amahle kakhulu kwabesifazane abahola izindlela zokuphila ezisebenzayo afaka okungenani amaphesenti ayi-100 amanani wansuku zonke (i-DV) e-riboflavin, B6, B12, ne-folic acid, kusho uMelinda M. Manore, Ph.D., RD, uprofesa wezokudla ukuzivocavoca isayensi e-Oregon State University eCorvallis.

Ukuzivocavoca kukubeka engcupheni ekhethekile yokuntula uvithamini D.

Iqiniso. Abesifazane abangaphezu kwesigamu abatholi u-D owenele, kepha abasubathi ikakhulu banamazinga aphansi. Ososayensi bacabanga ukuthi yingoba banomunye umkhuba onempilo: ukunqwabelanisa esikhumbeni sokuvikela ilanga esiningi kunowesifazane ovamile (imisebe ye-UV iwumthombo oyinhloko ka-D). I-Low D ingathinta ukusebenza kwemisipha nempilo yethambo (kubalulekile ekutholeni i-calcium ukuvikela amathambo ngesikhathi semidlalo enomthelela omkhulu). Bonke abesifazane kufanele bahlose okungenani ama-IU angu-1,000 nsuku zonke, kodwa abesifazane abakhuthele badinga kufika ku-2,000 IUs. Lapho ukhetha isengezo esingu-D, qiniseka ukuthi ubala kulokho okutholayo kuma-supplements akho amaningi ne-calcium.

Yonke leyo migoqo yamandla ehlukene yenza into efanayo.

Amanga. Imigoqo eminingi inamaprotheni namafutha amaningi, okungase kuphazamise isisu sakho—into yokugcina oyidingayo emjahweni webanga elide. Udinga ibha epakisha ama-carbs agayeka kakhulu, aguqulela ngokushesha ku-glucose ukuze aphethise imisipha esebenzayo. Iba namagremu angama-30 kuye kwangama-60 wama-carbohydrate ngehora ukuze akugcine e-truckin' (ukubheja okukodwa okuhle: Amabha Okusebenza Amandla Amandla). Ngemuva kokuzivocavoca, ibha enamagremu angu-6 kuya kwangu-10 weprotheyini (njenge-Clif bar) izosiza ukwakha kabusha imicu yemisipha ephukile. Amabha amahle kunawo wonke ane-sodium ne-potassium ukufaka osawoti ojulukayo kodwa ongalayishwa ngokweqile ngamavithamini osuvele uwathola kuma-multi wakho. (Okuhlobene: Ingabe Kunempilo Ukudla Ibha Yamaprotheni Nsuku Zonke?)

Imibuzo Ejwayelekile Mayelana Nama-multivitamin Abesifazane

"Kungani i-multivitamin yami iguqula ipeya lami libe nomthunzi ophuzi kangaka?"

"Ngokuphikisana nenkolelo evamile, akusho ukuthi uchama izakhamzimba," kusho i-Weatherwax-Fall. "Kuwuphawu olunempilo lokuthi umzimba wakho ugaya amavithamini B kubuningi bakho futhi ukhipha noma yikuphi okweqile."

"Kungani ngidinga i-calcium eyengeziwe?"

Ama-multis awanawo ama-milligram ayi-1,000 anconyiwe ngoba iphilisi lingaba likhulu kakhulu ukuthi lingagwinya (le mineral inama-molecule amakhulu!). Ukuthola i-calcium oyidingayo, thatha isengezo esihlukile esingu-200 kuya ku-400 mg esibuye sibe nama-100 kuya kuma-200 ama-IU ka-vitamin D okusiza ukumunca. Vele ungavuli amaphilisi e-calcium amaningi ngasikhathi sinye noma ngasikhathi sinye njengama-multi akho: Umzimba wakho ungamunca i-calcium ngemithamo emincane kuphela. (Ibhonasi: Imithombo Engcono Kakhulu Ye-Calcium YamaVegan)

"Ngingakwazi ukufaka i-OD kumavithamini uma nami ngidla okusanhlamvu okuqinisiwe?"

Yebo. Ungathola i-folic acid eningi kakhulu. Ngakho-ke namathela kuma-multi wakho wansuku zonke bese weqa okusanhlamvu, noma uthathe ama-multi wakho njalo ngosuku. (Ukusikisela: Ukukhumbula ukuthi yiluphi usuku ozothatha ngalo izinto eziningi, zibhale phansi kusihleli sakho.)

"Ingabe amavithamini ayaphela?"

Uyabheja. (Njenge-sunscreen!) Lapho uthenga, qiniseka ukuthi usuku lokuphelelwa yisikhathi lusele okungenani unyaka. Uma usulethe ibhodlela ekhaya, ligcine endaweni epholile ngaphandle kwelanga eliqondile.

"Ngabe kunendaba ukuthi ngithatha ama-multi ami?"

Yebo. Kungcono ukuthatha ngemuva kokudla, ngoba ukudla esiswini sakho kukhuthaza ukutholwa komzimba wakho.

Ama-3 wamaVithamini Ahamba Phambili Abesifazane (Konke Kuyabhekelelwa!)

I-multivitamin ingenye yamathuluzi angcono kakhulu ongangeza ku-arsenal yakho yezempilo nokuqina ukuze wenze impilo yakho isebenze kahle kakhulu, kepha imvamisa iba yomile, i-chalky, futhi kunzima ukuyiminyanisa. Akusenjalo! Ngenkathi kungenzeka ukuthi umdala kakhulu ukuthi ungathokozela amavithamini eFlintstones Gummies, lawa mavithamini amaningi ashibhile angahlonipheki kwabesifazane nawo amnandi, anambitheka, futhi anemibala njengezingane zawo-futhi apakisha izakhamzimba ezibalulekile abesifazane abadala abazidingayo. (Okuhlobene: Ingabe Amavithamini Enziwa Umuntu Afanele Ngempela?)

1. AmaGummies wabadala beCalcium Yabantu Abadala. Lokhu kuphelele kubantu abadala abafuna indlela emnandi ngokwengeziwe, enambithekayo yokuthola inani le-calcium enconyiwe nsuku zonke. Aziqukethe noma iyiphi i-gluten, idayi yokwenziwa, izivimbelakuvunda, noma imvubelo, futhi iza ukunambitheka kwe-cherry, i-orange, ne-sitrobheli. ($ 25.99 for 100, amazon.com)
2. I-One a Day VitaCraves Gummies Yabesifazane. I-multivitamin ephelele eyenzelwe abesifazane ngokukhethekile, lokhu kungena ku-orenji, i-cherry, ne-raspberry flavour eluhlaza okwesibhakabhaka futhi kunikeze amavithamini e-B ukukusiza ukuthi uhlale unamandla kusukela ekuseni kuze kube sebusuku, kanye ne-calcium yokuxhasa impilo yamathambo namavithamini A, C, no-E impilo yesikhumba. ($ 20.10 ngo-150, amazon.com)
3. Ukuqhuma kweCentrum Flavour. Idizayinelwe ngokukhethekile amadoda nabesifazane abakhuthele, lezi ziqhayisa ngama-antioxidants namavithamini B ukusiza ukugcina amandla. ($ 26.83 for 120, amazon.com)

Buyekeza kwe-