Ko multivitamin evakadzi inoshanda here?

Dzidzo yehutano

Kunyangwe ichibva kune boutique brand brand, chirongo chizere nemichero gummies, kana bhodhoro chena retsvarakadenga kubva kukhemisi yemuno-vazhinji maAmerican vanotora vhitamini mazuva ese. Muchokwadi, 86% inogara ichitora mavitamini, maererano neongororo yepamhepo yakaitwa neHarris Poll pachinzvimbo che American Osteopathic Sangano .Makumi mapfumbamwe nemanomwe muzana evakadzi vanotora mavitamini epamuviri kana multivitamini panguva yekuzvitakura,zvinoenderana na kuongorora kwakafanana inoitiswa neHarris Poll yaKurume waDimes. Asi ndiani chaizvo anoda mavitamini aya, uye anovandudza sei hutano hwako?

Kwemakumi emakore, mavitamini ave akatengeswa senzira iri nyore yekugadzirisa chikafu chisina kunaka uye kuwana izvo zvakakosha zvinovaka muviri wako. Asi sainzi ichangoburwa inoti ma multivitamin - angave akakosha mafomati evakadzi kana kwete - haana kunaka kune hutano hwako hwese sezvaungafungidzira. A ongororo yesainzi akaongorora miedzo mishanu yakasarudzika, inodzorwa nevanhu 47,289 vanhu ndokuona kuti mavitamini haana kana basa kune vakadzi mukudzivirira kwekutanga kwezvirwere zvisingaperi kana kukura kwekenza Saka iwe unofanirwa here kutora zuva nezuva multivitamin yevakadzi? Nyanzvi dzinoti pamwe hazvidaro. Heino chikonzero.

Zvinowanzoitika zvinoshandiswa mu multivitamin yevakadzi

Paunotora bhodhoro revhitamini iro rinoti rakanyatsogadzirirwa vakadzi, zvinorevei izvozvo? Ndezvehutano hwepfupa here kana vakadzi vane nhumbu?

Mazhinji mavitamini anotengeswa kuvakadzi anozove nezvakawanda zvinovaka muviri izvo vakadzi vanowanzo kushomeka, simbi kana calcium, anodaro Whitney Linsenmeyer, Ph.D., RD, LD, mutauriri weChikoro cheNutrition uye Dietetics uye mubatsiri purofesa wezvekudya paSaint Louis University.

Asi kunyorerwa sevakadzi chaiko kungareve chinhu zvachose. Kune zvakawanda zvekushambadzira kuratidza kuti multivitamini yevakadzi akasiyana nemamwe multivitamini. Ichokwadi ndechekuti hapana dudziro yepamutemo kana yepamutemo yemamultivitamini, kusanganisira aya anotengeswa kunyanya kuvakadzi. Mune mamwe mazwi, mavitamini evakadzi anogona kunge asina kusiyana nezvimwe zvinowedzera.

Kazhinji, mavitamini evakadzi ane runyorwa rurefu rwevhitamini uye mamineral, anosanganisira: vhitamini A, B mavitamini (vhitamini B6 uye vhitamini B12), vhitamini C, vhitamini E, calcium, iron, magnesium, potasium, thiamin, riboflavin, niacin , folate, uye biotin. Nekudaro, mavitamini uye zvinowedzerwa hazvitungamirirwe neKudya uye Dhiraimendi Administration (FDA). Izvi zvinoreva kuti ivo havasi pasi pezviyero zvavo kana mitemo, saka zvinongedzo zvinyorwa uye zviyero zvinogona kusiyana zvakanyanya. Uye kushanda kwezvakagadzirwa hakusi kuvimbisa.

Ko mavitamini evakadzi anonyatsoshanda here?

Chero sainzi kana musayendisiti angaomeswa kuti ataure multivitamin yezuva nezuva- nekuda kwezvikonzero zvinotevera.

Iko hakuna humbowo hwakasimba hwebatsiro.

Kunyangwe kutanga kwa2006, iyo National Institute of Health yakati pakanga pasina humbowo hwakakwana hwekukurudzira kutora multivitamini. Kuwedzera, iyo yekunyora iyo yaiperekedza ongororo ya2013 yakaburitswa muAnnals yeMukati meMishonga yaive yakatwasuka chaizvo nemusoro wenyaya: Zvakwana Zvakwana: Mira Kutambisa Mari paVitamin neMamineral Supplements.

Nyanzvi zhinji dziri kutora chimiro chakatsiga pane zvinowedzera, zvichitaura kuti vanhu vazhinji vanofanirwa kurega kushandisa mari yavo pama multivitamini mushure mekuona kudzidza mushure mekudzidza zvichiratidza kuti bhenefiti yavo idiki, kana kusavapo - kunyanya kune vakadzi vanopedza kuenda kumwedzi. A Women's Health Initiative kudzidza vakawana kuti postmenopausal vakadzi vakatora multivitamines havana huwandu hwakaderera hwekufa kupfuura vamwe uye vaigona kungoita chirwere chemoyo kana kanzura yemapapu, colon, rectum, zamu, uye endometrium - izvi mhedzisiro inoenderana nezvakawanikwa kubva kune imwe plethora yezvimwe zvidzidzo.

Mavhitamini anogona kukuvadza.

Zvinotoshamisa kuti zvakakwana, kumwe kutsvagisa kuri kuwana kuti kwete chete ma multivitamini kutambisa mari, zvakare ane njodzi kuhutano hwako. Huwandu hwevhitamini nemaminerari mune chero chinowedzerwa chakakosha, kunyanya kana uchifunga nezve njodzi yekupfuura iyo yepamusoro muganho kudya kweiyo yakapihwa chikafu-sezvo izvi zvinogona kuisa njodzi kune chepfu, iyo inogona kuve nemhedzisiro yakakomba mhedzisiro hutano, Linsenmeyer anodaro Vatengi vanokurudzirwa kuti vasapfuure muyero wakakurudzirwa, uye kuti vashande nachiremba wavo uye / kana vezvokudya vakanyoreswa kuti vaone kuti havazi panjodzi yekutyiswa kana kusangana kupi nekupi kune zvimwe zvekudya kana mishonga.

Mamwe mavitamini uye zvicherwa zvinogona kukanganisa iko kunwiwa kwemishonga, kungave kuchidzivirira kunwa kana kuwedzera, anodaro Willow Jarosh, MS, RD, uye muridzi weWillow Jarosh Nutrition muNew York City. Uye zvakare, zvimwe zvekuwedzera zvinovaka muviri zvinogona kuva nemhedzisiro yakafanana nemishonga-saka kana iwe uri kutora mushonga uyo, toti, unopinza ropa uyezve kutora multivitamin ine hunyoro hwekuonda kweropa, iyo inogona kusanganisa mhedzisiro.

Zviri nani kuwana zvinovaka muviri kubva kuchikafu.

Ndosaka nyanzvi zhinji dzehutano, nyanzvi dzezvokudya, uye vanoona nezvezvokudya vachikurudzira kuwana mavitamini uye zvicherwa kubva pane chikafu chaunodya. Ini ndinoteera chikafu-chekutanga uzivi, zvichireva kuti zvakakosha kuti uwane michero iwe yaunoda kuburikidza nezvikafu zvese, Linsenmeyer anodaro. Izvi zvinodaro nekuti zvinovaka muviri muzvikafu zvese zvinowanzo nyudzwa zviri nani pane fomu yekuwedzera, chikafu chese chine zvimwe zvinobatsira zvinopfuura mavitamin nemaminerari-akadai semakemikari nemakemikari, uye kune njodzi yakaderera yekushandisa micronutrients yakawandisa kubva muzvikafu zvese.

Kugutsa zvido zvemuviri wako nezvechikafu, edza kusanganisa runyorwa urwu, rwunokurudzirwa na Harvard Hutano, mune zvaunodya:

• Makotapeya
• Miriwo ine mashizha senge chard, collard magidhi, kare, masardard midhi, sipinashi
• Bhero mhiripiri
• Brussels inomera
• Howa (crimini uye shiitake)
• Mbatatisi dzakabikwa
• Mbatatisi
• Cantaloupe, papaya, raspberries, mastrawberry
• Zvigadzirwa zvemukaka, senge yakaderera-mafuta yogati
• Mazai
• Mbeu (furakisi, manhanga, sesame, uye sunflower)
• Bhinzi dzakaomeswa (garbanzo, itsvo, navy, pinto)
• Lentili, pizi
• Maamondi, mahebhu, nzungu
• Mbeu dzese dzakadai sebhari, oats, quinoa, mupunga wakasviba
• Salmon, halibut, cod, scallops, shrimp, tuna, sardines
• Yonda nyama yemombe, gwayana, nyama yemhuka
• Nyuchi, turkey

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Zvisinei, pane zvisizvo kumitemo — sezvazviri kuvakadzi vane nhumbu kana vanoyamwisa, uye vanhu vari panjodzi yekushomeka kwevhitamini kana mamineral. Mune aya akakosha mamiriro, zvekudya zvinowedzera zvinowanzokurudzirwa.

Ndezvipi zvinowedzera izvo vakadzi vanofanira kutora?

Iyo Hofisi pahutano hwevakadzi , bazi reU.S. Department of Health and Human Services, rinokurudzira aya mavitamini kuvakadzi:

• Folic acid
• Vhitamini B-12
• Vhitamini D
• Calcium
• Iron

Kunyangwe hazvo mari inodiwa ichisiyana nezera, hutano, uye chikafu.

Folic acid / folate (vhitamini B9)

Folic acid izano rakanaka kune vanhu vari kuronga kuve nepamuviri, Jarosh anotsanangura. Kuva nekudya kwakakwana kweichi chikafu kunobatsira kudzivirira neural tube zvikanganiso muvacheche. Iyo Nzvimbo dzekudzivirira nekudzivirira hosha inokurudzira kuti vakadzi vezera rekubereka vawane mazana mana emakirogiramu (mcg) e folic acid zuva nezuva kudzivirira kuremara kwekuzvara. Kunyangwe huwandu hwakakurudzirwa hwakwira kusvika pa4,000 mcg kana ukava nepamuviri kana uine nhoroondo yemhuri yespina bifida, sekureva Hofisi pahutano hwevakadzi .

Kune zvimwe zvisaririra, mumwe achiva vanhu vane hunhu hwakasiyana - hunonzi MTFHR - vanogona kunetseka kushandura folic acid kuita folate inogona kushandiswa nemuviri wavo, anotsanangura Jarosh. Varwere ava vanofanirwa kukurukura nachiremba wavo mhando uye huwandu hwefolic acid iyo yakanakira mamiriro avo. Folic acid inogona zvakare kubatana nemishonga inodikanwa yekufa pfari, chirwere cheshuga, lupus, uye rheumatoid arthritis.

Ini ndinofunga folic acid muenzaniso wakanaka weiri zano rekutora zvinovaka muviri zvaunoda uri wega, asi icho chekuwedzera hachisi chinhu chakakura-chinokwana-zvese kana chimwe chinhu icho isu tese chatinofanira kuita, anodaro Jarosh . Majini, mararamiro ehupenyu, sarudzo dzechikafu, uye hutano mamiriro zvese zvinoita kuti munhu ade zvinowedzera uye izvo zvaanoda.

Vhitamini B-12

Vitamin B12 chinhu chinovaka muviri chinobatsira kuchengetedza tsinga dzemuviri nemasero eropa zvine hutano. Sangano reNational Institutes of Health inokurudzira kuti vakadzi vakuru vawane 2.4 mcg yeB12 mazuva ese. Mari iyoyo inokwira kusvika 2.6 mcg panguva yepamuviri, uye 2.8 mcg paunenge uchiyamwa.

Ivo avo vanoshomeka mairi vanowanzo kuneta uye vasina simba-uye kune zvakawanda zvikonzero nei mumwe munhu angave asina kukwana. Vakwegura vangangotadza kutora yakawanda B12 kubva muchikafu, nepo vegans kana vezvinomera vangangonetseka kuwana zvakakwana nekuti B12 inowanikwa zvakasikwa mune zvigadzirwa zvemhuka, Jarosh anotsanangura.

Humwe hutano mamiriro anogona zvakare kukanganisa vitamini kutora. Vanhu vane zvirwere zvekugaya zvakaita seCeliac chirwere kana chirwere cheCrohn vanogona kunetseka kutora B12 yakakwana kubva kuchikafu. Same inoenda kune vanhu vakavhiiwa GI kusanganisira kuvhiya uremu. Kune zvakare mamiriro anonzi anouraya anemia umo munhu asingagadzi chinhu chemukati-saka haakwanise kutora B12. Zvese izvi mamiriro uye mamiriro ezvinhu zvinopa mvumo kune munhu ane imwe mhando yeB12 yekuwedzera.

Vhitamini D

Sangano reNational Institutes of Health inokurudzira kuti vanhu vakuru vawane 15 mcg (600 IU) yevhitamini D zuva nezuva. Mushure memakore makumi manomwe, iyo huwandu inowedzera kusvika makumi maviri emamgg (800 IU), izvo zvinogona kuve zvakaoma kana ukapfeka sunscreen (iwe unofanirwa!), Shandisa yakawanda yenguva yako mumba, kana uine vhitamini D kushomeka . Muzviitiko izvi, chinowedzerwa chinogona kubatsira.

Calcium

Vamwe vanachiremba vangangodaro vakadzi vatore macalcium ekuwedzera, ayo anogona kuve akakosha mukuchengetedza mapfupa akasimba-kunyanya mumadzimai ekumira kuenda kumwedzi. Mari yakakurudzirwa inosiyana nezera kubva pa1,000 mg kusvika ku1, 300 mg, sekureva kweHofisi yeWomen's Health. Zvidzidzo zvinoratidza kuti vakadzi vazhinji havawani iyo yakakurudzirwa zuva nezuva kukosha kwecalcium zuva nezuva kubva kuchikafu chavo, izvo zvinogona kutungamira kune osteoporosis kana mamwe matambudziko ehutano.

Iron

Iron inokurudzirwa kana masero matsvuku eropa ari pasi kana panjodzi yekudzikira - semuenzaniso, kana iwe uine chirwere chekushaya ropa. Asi pane zvimwe zviitiko izvo zvinowedzera simbi zvinodiwa kune vakadzi. Zvinoenderana nehofisi yeWomen's Health, iyo mari yaunoda muhupenyu hwako hwese ndeiyi:

• Makore 19 kusvika 50: 18 mg
• Panguva yekuzvitakura: 27 mg
• Makore makumi mashanu nemashanu zvichikwira: 8 MG

Pamusoro pevakadzi vane kana vane shungu dzekushomeka, simbi inowanzo kupihwa kune vakadzi vane nhumbu, anodaro Jarosh. Munguva yepamuviri, huwandu hweropa hunowedzera uye pamwe neiyi iron inoda kuwedzerwa-saka yekuwedzera simbi inowanzo kukurudzirwa. Ingova nechokwadi chekutaura nemupi wako wezvehutano usati watora chinowedzera. Zvakakosha kuti uone kuti chii chiri kukonzera masero matsvuku eropa masero usati warapa, sekureva kwaJarosh.

Taura nemupi wako wezvehutano

Iwo mavitamini - uye madhiri - iwe aunoda zvichienderana nezera rako uye mamiriro ehutano, senge kubata pamuviri. Kumwe [kwezuva nezuva kunongedzera kunwa] kurudziro hakusiyane zvakanyanya; semuenzaniso, vhitamini D inoda kuvakadzi inogara yakasimba nguva dzose kubva paudiki kuburikidza nehukuru, zvisinei nepamuviri kana lactation, anodaro Linsenmeyer. Vamwe vanoshanduka zvakati rebei mukati mehupenyu hwese, senge simbi inoda izvo zvakapetwa kaviri mukati memakore ekubereka kwemukadzi uye zvakapetwa katatu panguva yekuzvitakura.

Mune mamwe mazwi, hapana imwe-saizi-inokodzera-mhinduro yese yekuwana zvinovaka muviri zvaunoda kuti uve nehutano hwakanaka. Kana iwe uchinetseka nezve kushomeka kwevhitamini, bvunza chiremba wako nezve izvo zvakakodzera kukwirisa kunogona kutaridzika. Izvo zvakasiyana kune wese munhu, saka zvinogona kunge hwendefa rimwe risingakwanise kugadzirisa zvese zvatinoda.