Ngokusho Kwezazi Zezokudla, Lezi Izithako Eziyi-7 Okufanele I-Multivitamin Yakho Ibe Nazo

-Delile

• 1. Uvithamini D
• Ukudla okune-vitamin D
  
• 2. Magnesium
• 3. I-calcium
• Ukudla okune-calcium
  
• 4. Izinki
• Ukudla okune-zinc
  
• 5.Insimbi
• 6. Umlingiswa
• Ukudla okune-folate
  
• 7. Uvithamini B-12
• Amavithamini amaningi ahambelana nokufushane:
  
• Ungathembeli ku-multivitamin yakho

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukuthanda kwethu izithasiselo sekufinyelele ku- $ 30 billion ngonyaka. Futhi phezulu kwalolo hlu? Amavithamini amaningi.

"Ngizama ukuthola zonke izakhamzimba zami ekhishini lami esikhundleni sekhabethe lami lemithi, kodwa njengomuntu ongokoqobo, ngiyazi ukuthi ukuhlangabezana nezidingo zami zokudla okunempilo sonke isikhathi akunakwenzeka," kusho uBonnie Taub-Dix, RDN, umsunguli we-Better Than Ukudla. Ngaphezu kwalokho, kungahle kube nezinye izinto zokuphila ezenza ukuthi ukwengeza kudingeke - ukukhulelwa, ukuya esikhathini, noma izimo ezingapheli.

Ukubuyekezwa okukodwa kuka-2002 kwathola ukuthi ukuswelakala kwamavithamini kuvame ukuxhumaniswa nezifo ezingamahlalakhona, futhi ukwengezelelwa kungasiza. Ngisho nokudla okuphelele kungenzeka kungakuniki izakhamzimba ozidingayo, lapho uzidinga. Yilapho kungena khona ama-multivitamin.

Okokuqala, i-multivitamin yansuku zonke ingasiza ekunikezeni isisekelo esihle sempilo yakho. Kungakuvikela futhi uma uhlangabezana nengcindezi, ukulala kabi, noma ukungazivocavoci njalo. Ngisho nokudla “okuphelele”, lezi zinkinga zingenza kube nzima emzimbeni wakho ukumunca kahle izakhi, kuchaza isazi sokudla uDawn Lerman, MA, CHHC, LCAT, AADP.

Kepha ngama-combos amaningi wevithamini namaminerali, sazi kanjani kahle ukuthi yini okufanele siyibheke lapho sithenga i-multivitamin? Ngenhlanhla, awudingi idigri esezingeni eliphakeme kwezomsoco ukuthola ukuthi yimaphi ama-multi okufanele uwasebenzise ne-OJ yakho yasekuseni. Sibuze ochwepheshe abane ukuthi basitshele ukuthi iziphi izithako eziyisikhombisa i-multivitamin yakho okufanele ibe nayo, noma ngabe ukhetha muphi umkhiqizo.

1. Uvithamini D

UVitamin D usiza imizimba yethu ukuthi imunce i-calcium, ebalulekile empilweni yethambo. Ukungatholi okwanele kwaleli vithamini kungakhuphuka:

• amathuba akho okugula
• amathuba akho obuhlungu bamathambo nomhlane
• ukulahleka kwamathambo nezinwele

Ngenkathi ngokomqondo kufanele ukwazi ukuthola uvithamini D wakho wansuku zonke ngokuba selangeni imizuzu eyi-15, iqiniso ukuthi abantu abangaphezu kwamaphesenti angama-40 e-United States abanalo. Ukuhlala ezindaweni zobusika ezinokukhanya okuncane kwelanga, ukusebenza ihhovisi impilo engu-9 kuye kwengu-5, nokusebenzisa isikrini selanga (esivimba ukwakheka kukavithamini D) kwenza kube nzima ukuthola uvithamini D. Le vithamini nayo kunzima ukuyithola ekudleni, yingakho uTaub-Dix ethi funa lesi sithako kuma-multi akho.

Ukudla okune-vitamin D

• inhlanzi enamafutha
• izikhupha zamaqanda
• ukudla okuqinisiwe njengobisi, ijusi, nokusanhlamvu

I-Pro-tip: I-National Institutes of Health (NIH) incoma ukuthi izingane ezineminyaka eyi-1-13 ubudala kanye nabantu abadala abaneminyaka eyi-19-70, kubandakanya nabesifazane abakhulelwe nabancelisayo, bathole i-vitamin D engama-600 IU ngosuku. Abantu abadala kufanele bathole i-800 IU.

2. Magnesium

I-Magnesium yisakhi somzimba esibalulekile, okusho ukuthi kufanele siyithole ekudleni noma kwizithasiselo. U-Lerman uphawula ukuthi i-magnesium yaziwa kakhulu ngokubaluleka kokukhiqizwa kwethambo namandla ethu. Noma kunjalo, i-magnesium ingaba nezinzuzo eziningi kunalokho. Uyanezela ukuthi lokhu okumbiwa phansi nakho kunga:

• yehlisa izinzwa zethu futhi wehlise ingcindezi
• nciphisa izinkinga zokulala, njengoba kusikiselwe
• lawula ukusebenza kwemisipha nezinzwa
• kulinganisa amazinga kashukela egazini
• enza amaprotheni, ithambo, ngisho ne-DNA

Kodwa abantu abaningi baswele i-magnesium ngoba abadli ukudla okulungile, hhayi ngoba badinga izithasiselo. Zama ukudla amathanga amaningi, isipinashi, i-artichoke, ubhontshisi, ubhontshisi, i-tofu, irayisi elinsundu, noma amantongomane (ikakhulukazi amantongomane aseBrazil) ngaphambi kokugxumela kwizithasiselo zezixazululo.

I-Pro-tip: U-Lerman uphakamisa ukufuna isengezo nge-300-320 mg ye-magnesium. I-NIH iyavuma, incoma ukuthi kungabi ngaphezu kwesengezo esingu-350-mg kubantu abadala. Amafomu amahle kakhulu yi-aspartate, i-citrate, i-lactate, ne-chloride umzimba omunca ngokuphelele ngokuphelele.

3. I-calcium

ayitholi i-calcium eyanele ekudleni kwabo. Lokhu kusho ukuthi labo bantu abawatholi amaminerali abawadingayo ngamathambo namazinyo aqinile. Abesifazane ikakhulukazi baqala ukulahlekelwa wukuqina kwethambo phambilini, futhi ukuthola i-calcium eyanele kusukela ekuqaleni kuyindlela engcono kakhulu yokuzivikela yokudla okunempilo kulokhu kulahleka.

Ukudla okune-calcium

• okusanhlamvu okuqinisiwe
• ubisi, ushizi, neyogathi
• inhlanzi enosawoti
• i-broccoli ne-kale
• amantongomane namantongomane
• ubhontshisi nodali

Uma indlela odla ngayo icebile kulokhu kudla, kungenzeka ukuthi usuthole i-calcium eyanele.

I-Pro-tip: Inani elinconyiwe le-calcium ngosuku lingu-1,000 mg kubantu abadala abaningi, futhi ngenkathi kungenzeka ukuthi awudingi ukuthola zonke izidingo zakho ze-calcium kwi-multivitamin, ufuna kube khona ezinye, kuchaza uLerman. UJonathan Valdez, RDN, okhulumela iNew York State Academy of Nutrition and Dietetics futhi ongumnikazi weGenki Nutrition uncoma ukuthi uthole i-calcium ngendlela ye-calcium citrate. Leli fomu lenza ukutholakala kwe-bioavailability, kubangele izimpawu ezimbalwa kubantu abanezinkinga zokumunca.

4. Izinki

"IZinc ivame ukuba phansi kubantu asebekhulile nakunoma ngubani ocindezeleke kakhulu," kusho uLerman. Okuthi, (sawubona!) Ngokuyisisekelo wonke umuntu. Futhi kunengqondo. IZinc isekela amasosha ethu omzimba futhi isiza umzimba wethu ukuthi usebenzise ama-carbohydrate, amaprotheni, namafutha ukuthola amandla. Iphinde isize ekwelapheni isilonda.

Ukudla okune-zinc

• oysters
• inyama yenkomo enotshani
• imbewu yamathanga
• isipinashi
• inyama yomzimba
• tahini
• isardadi
• irayisi elinsundu
• igciwane likakolweni
• tempeh

Ukudla okujwayelekile kwaseMelika akunothile ekudleni okunikeza i-zinc, futhi umzimba awukwazi ukugcina i-zinc, yingakho uLerman encoma ukuthi izithako zakho zansuku zonke zigqamisa lesi sithako.

I-Pro-tip: U-Lerman uphakamisa ukuthola i-multivitamin ene-5-10 mg ye-zinc. I-NIH isikisela ukuthi uthola cishe u-8-11 mg we-zinc nsuku zonke, ngakho-ke inani ofuna i-multivitamin yakho libe nalo lincike ekudleni kwakho.

5.Insimbi

"I-iron kufanele ibe se-multivitamin yakho, kepha hhayi wonke umuntu udinga insimbi efanayo," kweluleka uLerman. Ezinye izinzuzo zensimbi zifaka:

• amandla akhuphukile
• ukusebenza kangcono kobuchopho
• amangqamuzana abomvu egazi aphilile

Labo abadla inyama ebomvu ngokuvamile bathola i-ayoni eyanele, kepha izimo ezithile njengokuya esikhathini, ukuya ebusheni, nokukhulelwa kungakhuphula inani lensimbi olidingayo. Lokhu kungenxa yokuthi i-iron ibalulekile ngezikhathi zokukhula okusheshayo nentuthuko. Abalimi bemifino kanye nemifino bangase bafune ukuqinisekisa ukuthi i-multivitamin yabo inensimbi, ikakhulukazi uma bengayengezi inyama nokunye ukudla okune-iron.

I-Pro-tip: “Bheka i-multi enozungeze u-18 mg wensimbi oyisisekelo se-ferrous sulfate, i-ferrous gluconate, i-ferric citrate, noma i-ferric sulfate,” kuphakamisa uValdez. Okudlula lokho futhi uValdez uthi ungazizwa ucanuzelelwa inhliziyo.

6. Umlingiswa

I-Folate (noma i-folic acid) yaziwa kakhulu ngokusiza ekukhuleni kombungu nokuvikela ukukhubazeka kokuzalwa. Kepha uma ukhulisa izinzipho zakho, ulwa nokudangala, noma ubheke ukulwa nokuvuvukala, lesi sithako sibalulekile, futhi.

Ukudla okune-folate

• imifino enamaqabunga amnyama
• ukwatapheya
• ubhontshisi
• ezisawolintshi

I-Pro-tip: Kufanele uhlose ukuthola cishe i-400 mcg ye-folate, noma i-600 mcg uma ukhulelwe. “Uma ukhetha i-multi, funa i-methyl folate kulebula. Yifomu elisebenza ngokwengeziwe elikhombisa umkhiqizo ogcwele ngokwengeziwe, ”kuphakamisa u-Isabel K Smith, MS, RD, CDN. UValdez uyanezela ukuthi uma uthatha i-folate ngokudla, amaphesenti angu-85 ayo ayangena, kodwa uma uthathwa esiswini esingenalutho, uzomunca amaphesenti ayi-100 awo.

7. Uvithamini B-12

I-B-vitamin complex ifana nefektri eyakhiwe ngabasebenzi abakhuthele abayisishiyagalombili abahlangana ndawonye ukudala nokugcina amandla emizimba yethu ngokudiliza imicronutrients esiyisebenzisayo (amafutha, amaprotheni, ama-carbs).

Kepha ngamunye unendima ekhethekile, futhi. U-Lerman uthi ngokukhethekile, uvithamini B-12 usebenza ukugcina izinzwa zomzimba namaseli egazi kuphilile futhi kusiza ekwenzeni i-DNA, okuyizakhi zofuzo kuwo wonke amaseli. Ama-vegan noma imifino athambekele ekushodeni kukavithamini B-12 ngoba imithombo eminingi yokudla isuselwa ezilwaneni njengenyama, izinkukhu, inhlanzi namaqanda.

I-Pro-tip: Inani elinconyiwe le-B-12 lingaphansi kuka-3 mcg, ngakho-ke uLerman uncoma ukuthi ufune ivithamini eno-1 kuya ku-2 mcg ngokusebenza ngoba umzimba wakho ulahla noma iyiphi enye i-B-12 uma uchama. I-B-12 nayo inezinhlobo eziningi, ngakho-ke uSmith uncoma ukuthi ubheke i-multi ethwala i-B-12 njenge-methylcobalamin (noma i-methyl-B12), okulula kakhulu ukuthi imizimba yethu imunce.

Amavithamini amaningi ahambelana nokufushane:

• Ama-multivitamins eBayBerg Abesifazane, $ 15.87
• INaturelo Yokudla Okuphelele KweMultivitamin Yamadoda, $ 42.70
• ICentrum Adult Multivitamin, $ 10-25

Ungathembeli ku-multivitamin yakho

"Lokhu kungahle kube sobala, kepha kufanele kukuphinde lokhu: Uma kukhulunywa ngamavithamini namaminerali, kuthole ekudleni kuqala," kusho uTaub-Dix. Imizimba yethu yakhelwe ukuvuna izakhamzimba ekudleni esikudlayo, futhi sizothola zonke izakhamzimba esizidingayo, inqobo nje uma sidla ukudla okwehlukahlukene futhi okulinganiselayo.

Ngoba ekugcineni kosuku, izithasiselo kufanele zibhekwe njengezikhuphula ibhonasi, hhayi ukufaka esikhundleni sokudla. Futhi bonke ochwepheshe esikhulume nabo bayavumelana: I-double-decker ene-multi ekuseni nje ngeke iyinqume.

UGabrielle Kassel ungu- ukudlala ibhola lombhoxo, ukugijima ngodaka, ukuxubungula amaprotheni-smoothie, ukupheka ukudla, i-CrossFitting, Umbhali wezempilo waseNew York. Unguye ube ngumuntu wasekuseni, wazama inselelo ye-Whole30, futhi wadla, waphuza, wageza, wahlikihla, wageza namalahle, konke lokhu kwenzeka egameni lobuntatheli. Ngesikhathi sakhe samahhala, angatholakala efunda izincwadi zokuzisiza, ecindezela ibhentshi, noma enza i-hygge. Mlandele Instagram.