Lapho Udinga Ukuthatha Isengezo

-Delile

• Buyekeza kwe-

Selokhu umama wakho akunika i-Flintstones yakho yokuqala ongawahlafuna, ucabange ukuthatha izidingo eziningi zansuku zonke. Kodwa-ke ezinyangeni ezimbalwa ezedlule, ucwaningo olukhulu olwenziwe yiFred Hutchinson Cancer Research Center eSeattle lwabiza ukuthi impilo ayinangqondo: Abesifazane abasebenzisa ama-multivitamin abanciphisi ingozi yomdlavuza noma isifo senhliziyo futhi aba baphila isikhathi eside kunalabo abangenawo, kusho abacwaningi. Ukudla, hhayi amaphilisi, yilapho umsoco wakho kufanele uvele khona. Ngakho-ke wena-kanye nezigidi zabanye besifazane-bechitha imali yakho entweni ongayidingi nokuyidinga?

"Ungaba-uma ukudla kwakho bekufanele ngazo zonke izindlela," kusho u-Elizabeth Somer, R.D., umbhali we Umhlahlandlela Obalulekile Wamavithamini Namaminerali futhi a Umumo ilungu lebhodi labaluleki. Kodwa iqiniso liwukuthi, akekho kithi ophila ezweni eliphelele, futhi imikhuba yethu yokudla ibonisa lokho. Njengomphumela wokudla, ukugxumela izithelo nemifino (njengoba kwenza amaphesenti angu-89 abesifazane), nokuba matasatasa ngokweqile ukuze udle ngokufanele kukho konke ukudla, iningi labesifazane alihlangabezani nezidingo zansuku zonke zezakhi ezibalulekile, njenge-calcium, i-magnesium. , i-folic acid, novithamini E, ngokusho koMnyango Wezolimo wase-US. Futhi ngokuhamba kwesikhathi, lawo maphutha azothatha inhlala-kahle yakho.

"Yingakho ngincoma ukuthi wonke umuntu wesifazane aphuze i-multivitamin eyisisekelo," kusho uSomer. "Ayibizi futhi iqinisekisa ukuthi uzovala noma yiziphi izikhala zokudla okunomsoco." Kodwa noma kunjalo, uthi, ubuningi nje bungase bunganele. Ezinye izindlela zokuphila ezinempilo-njengokugqoka i-sunscreen noma ukusebenzisa i-marathon-kungakhuphula isidingo sakho samavithamini namaminerali athile. Funda ukuze ufunde ukuthi iziphi izimo ezivamile ezifuna ukwengezwa kokudla okwengeziwe ukuze wehlise ubungozi bokugula, wandise amandla akho, futhi uchithe amakhilogremu ambalwa.

1. Uzama Ukunciphisa

Udinga i-CALCIUM

Weqe i-dessert washaya ijimu lonke ihlobo isikhathi eside-futhi awukawaphonsi lawo makhilogremu ama-5 okugcina. Yini enikezayo? Amathuba ukuthi ungomunye wamaphesenti angama-75 abesifazane abahluleka ukuthola ama-milligram ayi-1 000 anconyiwe we-calcium nsuku zonke. Ucwaningo olusha ku Ijenali YaseBrithani Yezokudla iphakamisa ukuthi ukungatholi okwanele kwale mineral kungenza kube nzima ukususa isisindo: Lapho abacwaningi bebeka abesifazane abakhuluphele ngokweqile, abangenalo i-calcium ekudleni okunekhalori ephansi, bathola ukuthi labo abathatha i-1,200-mg calcium supplement nsuku zonke bachitha i-11 ngaphezulu. amakhilogremu ezinyangeni ezine kunalabo abaqhubeka nokuthola ngaphansi kuka-800 mg ngosuku. Abaphenyi bathi i-calcium ingalawula uketshezi lwe-leptin, ihomoni elawula isifiso sokudla.

Umthamo wansuku zonke Okungenani i-1,200 mg ngosuku ngemithamo emithathu ye-500 mg noma ngaphansi. Umzimba ungamunca leyo mali ngasikhathi sinye, kusho uSomer; ama-multis amaningi aqukethe phakathi kuka-100 no-450 mg. Gwema ukuwaphuza nge-caffeine no-bran kakolweni, womabili lawo avimba ukumuncwa.

Imithombo yokudla 1 inkomishi ujusi we-orange-fortified orange (350 mg), ama-ounces sardine ama-3 (325 mg), 1 inkomishi kabhontshisi ophekiwe (195 mg), 1 inkomishi cottage shizi (187 mg).

2. Usebenzisa Iphilisi

Udinga i-VITAMIN B6

Uzizwa ukhathele futhi uvilapha ngaso sonke isikhathi? Ukulawulwa kokuzalwa kwakho kungaba necala. Ocwaningweni olwenziwe yiTufts University, amaphesenti angama-75 abantu abathatha imishanguzo ngomlomo ababengasebenzisi i-multivitamin babenamazinga aphansi okhulisa amandla kavithamini B6. "Kungenzeka ngoba uvithamini usetshenziselwa ukuguqula i-estrogen, okuyiyona nto eyinhloko kumaphilisi amaningi okulawula ukubeletha," kusho umcwaningi oholayo uMartha Morris, Ph.D. I-Vitamin B6 isiza ukuguqula ukudla kube amandla futhi igcine ukusebenza kwezinzwa, ngakho ukuzishintsha kungabangela ukukhathala, ukucasuka, ngisho nokucindezeleka.

Umthamo wansuku zonke 2 mg, ongawathola kuma-multivitamin amaningi. Ungashintsha futhi usuka kuvithamini ojwayelekile uye kwewangaphambi kokubeletha. "Iphilisi ngalinye ngaphambi kokubeletha livame ukuba namamiligremu angu-2.6 ka-B6 noma ngaphezulu," kusho uMorris. "Kodwa qaphela ama-megadoses, ngoba ukuthola njalo ama-milligram angu-100 noma ngaphezulu kwevithamini kungaholela ekulimaleni kwezinzwa."

Imithombo yokudla amazambane ama-1 abhakelwe (i-0.5 mg), ibhanana eli-1 (i-0.4 mg), inkomishi eyi-1 yelepele elibomvu (0.3 mg).

3. Ungumuntu odla imifino kuphela

Udinga i-VITAMIN B12 NE-IRON

Cishe amaphesenti angama-26 abadla imifino namaphesenti angama-52 ama-vegans (abantu abagwema ubisi namaqanda ngaphezu kwenyama) abanayo i-vitamin B12, ngokusho kocwaningo lwamuva olwenziwe eSaarland University Hospital eJalimane. Lokho kungenxa yokuthi imikhiqizo eyenziwe ngezilwane iyona kuphela imithombo yemvelo yesakhamzimba, esiza ukugcina izinzwa ezinempilo namaseli abomvu egazi. Gxumela ku-B12 njalo, futhi uzozibeka engcupheni yokulimala kwezinzwa, izinkinga zenkumbulo, nesifo senhliziyo,” kusho uSomer.

Abadla imifino bangase babeke impilo yabo engcupheni uma bengabheki ukudla kwabo okusansimbi. Insimbi esenyameni imuncwa kahle kakhulu kunohlobo lwemithombo esekwe ezitshalweni, njengobhontshisi ne-tofu; ngenxa yalokho, abadla imifino badinga u-33 mg wamaminerali, kuyilapho abadla inyama bedinga kuphela i-18 mg, ngokusho kwe-Institute of Medicine. Ngenxa yokuthi i-iron isiza ukuhambisa umoya-mpilo kuwo wonke umzimba, ukungatholi okwanele kungaholela ekukhathaleni kanye ne-anemia. Xhumana nodokotela wakho ngaphambi kokuthatha isithasiselo se-iron, nakuba-uzohlola izinga lakho legazi futhi akwazise uma uyidinga (insimbi eningi ingalimaza izitho zomzimba, njengesibindi nenhliziyo).

Umthamo wansuku zonke 2.4 mcg kavithamini B12 no-33 mg wensimbi (ama-multivitamin amaningi ahlinzeka nge-6 mcg ye-B12 ne-18 mg yensimbi). Gwema ukuphuza iphilisi lakho ngekhofi noma itiye, okungavimba ukumuncwa kwensimbi.

Imithombo yokudla 1 inkomishi lentili (7 mg iron), 1 inkomishi eqinisiwe okusanhlamvu okusanhlamvu okuphelele (6 mcg B12), 1 veggie burger (2 mg iron).

4. Wena Slather on Sunblock

Udinga iVITAMIN D

Kuhle kuwe-ngokusebenzisa i-SPF unyaka wonke, wehlisa kakhulu amathuba okuba nomdlavuza wesikhumba. Kodwa ukuchayeka elangeni okungavikelekile kuwumthombo oyinhloko kavithamini D (cishe imizuzu engu-15 igcwalisa isilinganiso sakho sansuku zonke), isakhi samanzi amaphesenti angu-75 abantu abadala abangenaso. Ginde, MD, uprofesa osizayo wokuhlinzwa e-University of Colorado Denver School of Medicine. Isakhi somzimba esibalulekile emzimbeni, uvithamini D uvikela ohlwini olude lwezimo, kufaka phakathi umdlavuza webele nowe-colon, i-osteoporosis, umfutho wegazi ophakeme nesifo sikashukela.

Umthamo wansuku zonke Amayunithi ayi-1 000 wamazwe omhlaba (IU) kavithamini D3, anamandla kakhulu kunevithamini D2. Amavithamini amaningi ahlinzeka ngama-400 IU.

Imithombo yokudla I-3.5-ounce salmon fillet (360 IU), 1 inkomishi yobisi oluqinile (98 IU), iqanda eli-1 (20 IU).

5. Uziqeqeshela umjaho

Udinga i-CALCIUM NE-VITAMIN D

Ukushaya imizila egijimayo kungagudluza amathambo akho, kepha ukuhamba ngamamayela angeziwe kungaba nomphumela ohlukile. "Mina ngandisa umsebenzi ngokushesha, amathambo akho kungenzeka angabi nakho ukwesekwa noma amandla okumelana nengcindezi ephindaphindwayo, okubeka engcupheni enkulu yokuqhekeka kwengcindezi," kusho uDiane Cullen, Ph.D., uprofesa wesayensi yezinto eziphilayo eCreighton Inyuvesi.

Kodwa ukwandisa ukudla kwakho kwe-calcium novithamini D (okwandisa ukumuncwa kwe-calcium) kungakunikeza isivikelo: UCullen wathola ukuthi amasosha wesifazane afuna ukubuthwa athatha isithasiselo esino-2,000 mg we-calcium no-800 IU kavithamini D nsuku zonke phakathi nesifundo sokuqeqeshwa samasonto ayisishiyagalombili ayengama-20. amaphesenti mancane amathuba okuba ahlaselwe yingcindezi kunalabo abangazange. "Ukuphinda kabili umthamo wansuku zonke we-calcium kusiza ukulungisa ithambo elingalimala lapho uziqeqesha," kusho uCullen.

Umthamo wansuku zonke Lwela u-2,000 mg we-calcium no-800 IU kavithamini D ngaphambi komjaho.

Imithombo yokudla Indebe ye-3/4 iqinise okusanhlamvu okuphelele (i-1,000 mg calcium no-40 IU uvithamini D), 1 inkomishi yobisi olungenawo amafutha (302 mg calcium no-98 IU vitamin D).

6. Ukhulelwe

Udinga i-OMEGA-3 FATTY ACDS

Iningi labomama okufanele bazi ukulayisha ku-folate ne-calcium. Manje kukhona esinye isakhamzimba ongangeza ku-arsenal: i-omega-3s. “La mafutha anempilo [ikakhulukazi i-DHA, enye yezinhlobo ezitholakala ezinhlanzini] asiza izinzwa zobuchopho zomntwana kanye nama-receptors ombono athuthuke,” kusho uSomer. Eqinisweni, ucwaningo ku-Journal of Pediatrics luthole ukuthi omama abadla i-DHA eyengeziwe ngesikhathi sokukhulelwa babenezingane ezithola amaphuzu aphezulu ekuhlolweni kombono nakwezimoto kunalabo abathola okuncane.

Ngeshwa, owesifazane ojwayelekile uthatha cishe u-84 mg we-omega-3s ngosuku-ngaphansi kwengxenye yesithathu yenani elinconywayo ngesikhathi sokukhulelwa. Omama abaningi abakhulelwe bagwema ukudla kwasolwandle ngoba abakwazi ukumela iphunga noma ukunambitha okunezinhlanzi noma banovalo ngokuqukethwe kwalo kwe-mercury. Uma kunjalo, isengezo ukubheja kwakho okuhle kakhulu. Ukuthola umkhiqizo ongenagciwane, sesha i-database yama-International Fish Oil Standards ku-ifosprogram.com.

Umthamo wansuku zonke 300 mg ye-DHA. Uma ungakwazi ukubekezelela izithako zamafutha ezinhlanzi, zama eyodwa eyenziwe ngesithako esisekelwe ku-algae, njenge-Life's DHA (lifesdha.com).

Imithombo yokudla Ukudla okuqinisiwe, njengeqanda eli-1 DHA-fortified (135 mg), noma i-2 servings yezinhlanzi ezinamafutha ngesonto.

Buyekeza kwe-