Amavithamini amaningi kukhona alunamsebenzi, kodwa kukhona lezo kufanele uthathe

Iseluleko ejwayelekile okukhulu kakhulu ukuze alondoloze impilo enhle futhi isesimweni esihle ngokomzimba ukuthi ungase ucabange, kuzwakala kanje: udle enempilo nokudla, umsebenzi futhi ungakhohlwa ukuthatha amavithamini yakho.

Nokho, kudingeka amavithamini?

Ucwaningo olwenziwa izinhlangano ezizimele kanye nochwepheshe emashumini eminyaka amuva, futhi liye labonisa ukuthi yini ubufakazi obanele isidingo reception eyengeziwe kwezinye amavithamini ethandwa kakhulu. Ezinye izifundo ngisho baphetha ngokuthi amavithamini in inqwaba zingayilimaza impilo. Ezinye izakhi ezithathwe ifomu kwemithi, kungase kubangele ukukhula yashesha zamangqamuzana omdlavuza, futhi abanye - ukukhuthaza ukwakheka sezinso ngamatshe.

Nokho, naphezu idatha entsha, ubufakazi kwezibalo bukhomba yokuthi ukusetshenziswa amavithamini emhlabeni wonke hhayi kuphela akusho yehle, kodwa kunalokho kwandisa.

Yini okudingeka siyazi mayelana amavithamini?

Amavithamini namaminerali kubalulekile ukuze kusize komzimba kanye nenhlalakahle, kodwa akusho ukuthi umzimba udinga megadoses. Ngeke ukukusindisa isifo nokulondoloza ukuphila kwakho. Ezimweni eziningi, le imithombo yemvelo amavithamini zingcono kakhulu impilo nomzimba ngaphezu analogs yabo kwemithi.

Nokho, kwezinye izimo futhi kwabanye abantu ezikhipha ephakeme amavithamini athile kungase kudingeke, nangaphansi kwezimo ezinjalo, yebo, kufanele olunye athathwe. Ngokwesibonelo, isidumbu sowesifazane, bezama ukuthola ukhulelwe, vegans futhi inyama, umsubathi abantu nokuhlupheka ngenxa yokuntuleka ilanga noma ukungondleki, kudingeka amazinga okukhishwa esingeziwe amavithamini athile. Ngaphezu kwalokho, kukhona eziningi amavithamini nenzuzo, okuyinto okunzima ukuba athole ukudla okufanele athathwe njalo.

Nalu uhlu izidakamizwa ukuthi kufanele kugwenywe, futhi lezo zingcono Ungakhohlwa.

multivitamins

Khohlwa ngazo futhi ugxile ngakwesokudla, ukudla ukudla okunomsoco, lapho kukhona imali eyanele inyama, izithelo, imifino kanye namakhambi.

Kwaphela iminyaka eminingi, Vitamin izakhiwo kubhekwa ezidingekayo: Vitamin C ukuthuthukisa amasosha omzimba, uvithamini A umbono ngcono, uvithamini B amandla nokunye. Nokho, manje, ucwaningo selukhombisile ukuthi lamavithamini kokuthi nje uzama ukudla ngendlela efanele. Ngaphezu kwalokho, babutha unomphela ezinye amavithamini iminyaka eminingi, kunomthelela omubi kwezempilo.

vitamin D

kuwufanele ethatha wayo, ikakhulukazi labo abahlala ezifundeni nge eside, Ubusika esinamafu. Vitamin D kusiza ekuqiniseni amathambo, kanti kuba kuqhathaniswa kunzima ukuthola ukudla.

Naphezu kweqiniso lokuthi vitamin D elikhona ukolweni omncane ekudleni kakhulu, imizimba yethu badinga eningi, ngoba obangela eziyikho nezanele calcium nokwenziwa. Kungcono ukuthola vitamin D elangeni, kodwa akuyona yonke eqhubeka ikhona imali elinganayo.

Antioxidants

Khohlwa ngazo. Ukunqwabelana lezi izinto emzimbeni okuholela kwengozi yomdlavuza. Antioxidants in amajikijolo okuningi kangcono ukuthola lemali edingekile ezivela emithonjeni yemvelo.

Amavithamini A, C no-E - Antioxidants ukuthi ziwusizo kakhulu ukuthola ukudla. Uma ungahlukumezi lezi izinto futhi uthathe kubo izinto eziningi ezanele, avikela yokulwa nomdlavuza futhi ulondoloze impilo jikelele. Nokho, uma too eziningi zazo emzimbeni, umphumela kungenzeka okuphambene.

vitamin C

Naphezu kweqiniso lokuthi lokhu mhlawumbe Vitamin ethandwa kakhulu emhlabeni, i-analog kwemithi isivuno sisiningi kakhulu khona, uma ungakwazi ukukhokhela ezisawolintshi izithelo, utamatisi nezinye izithelo ezisanda kukhiwa, imifino, izithelo kanye nemifino. Ikakhulukazi ocebile strawberry Vitamin C.

Ngaphezu kwalokho, lapho likhuluma ngesayensi it is neshaya ukuthi umphumela Vitamin C ekulweni abandayo kanye nokuvinjelwa yayo - lutho ngaphandle legend zasemadolobheni kanye megadoses ukuthi umzimba ithola umphumela ukudla askorbinki namaswidi, kungaholela ekwakhekeni amatshe esibindini.

Vitamin B ₃

Dlula amaphakheji zomuthi futhi uye ngqo kukhasi yemifino nenhlanzi izinombolo. imifino okunjalo impande like beet kanye izaqathe ebomvu, kanye tuna, salmon nezinye kahle obomvu izinhlanzi izokunikeza lemali edingekayo zonke saleli vithamini.

Lokhu izakhi iminyaka eminingi iye kuhlobene nokuvinjelwa cishe zonke izifo, kusukela Alzheimer angabangela isifo senhliziyo. Nokho, ucwaningo lwamuva olwenziwa luye lwabonisa ukuthi kubalulekile ukunciphisa ukuthandwa zonke saleli vithamini.

Ucwaningo enkulu phezu futhi lwanyatheliswa ngo-2014, yabonisa ukuthi umthamo vitamin B _3, ezithathwe iziguli ezine ukungasebenzi senhliziyo njalo futhi njalo, akuphazamisi ukwehlisa amazinga cholesterol. Futhi, abantu abathatha B ₃ yabonisa ukuthambekela okukhulu izifo nezinkinga isibindi kuqhathaniswa neqembu elalibhekwa ukulawula ziphathwe placebo esikhundleni le Vitamin.

probiotics

Kungcono ukuthenga yogurt ngaphezulu kanye neminye imikhiqizo yobisi. Isayensi akakabi ukwazi ukuhlola ngokunembile umthelela Izithako probiotic ku impilo umzimba.

Amalungiselelo nge probiotics ngenkathi kuphela kuragela, kodwa Uvikele kakade ngokwabo ngempela imali eningi emakethe - $ 23 billion ngonyaka ka-2012. Umqondo wabo ulula - ukuze sikhuthaze amagciwane okuhle ipheshana wokugaya ukudla.

Nokho, samuntu lo mbono akulona kuqondile ngokuphelele. Othile probiotics usizo futhi okona, futhi ngenkathi ayikho indlela ukunquma ukuthi inomthelela impendulo emihle noma emibi. Ngakho-ke, esikhundleni ukukhokha premium ukuze izidakamizwa kanye izakhiwo ayaziwa ngokuphelele, ukuthenga kangcono ucezu enkulu ushizi.

zinc

Le into - ungoyedwa Izithako ekhona namavithamini ukuthi ziwusizo ekulweni imikhuhlane empeleni kungase kutholakale ngokwesayensi. Mineral kunciphisa ikhono rhinoviruses ukuba azale ande kanjalo kunciphisa hhayi kuphela ubude umkhuhlane, kodwa futhi kuvimbela izifo, ngokungafani vitamin C

Ngo-2011, ucwaningo lwenziwe amaqembu amabili abantu abatheleleke nge-umkhuhlane, enye yazo wathatha zinc, elinye - i-placebo. Abahlanganyeli abamunca i-zinc wabonisa unezimpawu ezikahle kakhulu futhi Yiqiniso lesi sifo ngaphansi isikhathi eside.

vitamin E

Nyathela esidlule ekhemisi ngqo ngenxa isipinashi - kuba tastier futhi kunempilo. A babutha vitamin E emzimbeni iye kuhlotshaniswa kwengozi yomdlavuza.

Ngaphezu kwalokho, ukuthi okuqukethwe okusezingeni eliphezulu Antioxidants emzimbeni kuholela amadoda abasengozini yokuba nomdlavuza wendlala ngo-2005, kwathiwa elihlobene ne ngokwempilo yangenyama anda ngenxa kokudla eside futhi okuqhubekayo.

i-folic acid

Uma ukhulelwe noma uhlose uzokhulelwa, okuqukethwe eliphezulu folic acid emzimbeni wakho ngeke nje kuphela kukuzuzise. Lo vithamini B esetshenziswa umzimba ukwakha amangqamuzana amasha, abesifazane abakhulelwe ngakho, obangela ukukhula ukuba nomntwana ophile kahle, kutuswa ukuba uthathe micrograms 400 folic acid ngelanga ukuze silondoloze ezingeni oyifunayo izakhamzimba.

Ngaphezu kwalokho, ucwaningo oluningana luye lwabonisa ingozi ukuncipha kwezinso ekuthuthukiseni umbungu ngenxa folic acid eyanele ngesikhathi sokukhulelwa.