Mavhitamini iwe unofanirwa kutora munguva yechando

Dzidzo yehutano

Ne kutonhora kuri kudonha uye zuva richitonhodza, hapana kuramba kuti nguva yechando iri pakupedzisira-uye nemwaka unouya kuwedzera kunetseka uye kuomarara pane yako immune system. Yep, haisi kungofungidzira kwako kuti iwe unowanzo kurwara kazhinji mukati memwedzi inotonhora-mamiriro ekunze. Nepo dzihwa dzichirova chero nguva, dzinowanzoitika mukudonha uye munguva yechando, sekureva kwe Nzvimbo dzekudzivirira nekudzivirira hosha (CDC). Flu chiitiko chinokwira zvakare pakati pemwedzi waZvita naFebruary.

Nepo nyaya idzi dzese dzichigona kukuyedza kuti uvande mukati megumbeze kusvika muna Kubvumbi, iyoyo haisiyo nzira chaiyo yekukanganisa hurwere. Pane kudaro, geza maoko ako kakawanda uye dzivisa kuswera pamwe neshamwari dzinorwara. Uye funga kupa muviri wako kuwedzera kwekuwedzera nekuwedzera mashoma emavhitamini echando uye zvinowedzera kune ako ezuva nezuva regimen. Nekutora mapiritsi mashoma ekuwedzera mangwanani ega ega, unogona kunge uchizvichengetedza pachako nemusoro chaiwo mune ramangwana.

Heano mavhitamini mashanu echando (uye zvinowedzera) zvaunofanira kutora mwaka uno:

1. B-mavhitaminzi

Iri iboka remavhithamini-akanyungudika nemvura anozivikanwa pamwe chete sevhitamini B-yakaoma. Zvinosanganisira B1 ( thiamine , B2 ( riboflavin , B3 ( niacin ), B5 (pantothenic acid), B6 ( pyridoxine , B7 ( biotin , B9 ( folate ), uye B12 (cobalamin). Kunyangwe ivo vese vaine akasiyana mabasa, iwo ese anobatsira mune sero metabolism.

B-mavitamini anokanganisa zvakakwana immune system yako zvishoma uye anogona kuwedzera kuhutano hwese hwemuviri wako, anodaro Angie Kuhn, MS, RDN, director wezvekudya zvinovaka muviri Nutrition Munhu . Vanogona kunyaradza huropi, kuwedzera hunyanzvi hutano hutano, kusimudzira kuwanda kwemaseru, kugadzirisa mamiriro, kuchengetedza muviri kubva kurwere, uye kukurudzira mufaro wakagwinya unobatsira kudzora kusuwa kwechando.

Mari yakakurudzirwa zuva nezuva inosiyana yega yega, saka bvunza nachiremba wako kana wemishonga.

2. Vitamin C

Iyi vhitamini inogadziriswa nemvura, inozivikanwawo se ascorbic acid , is antioxidant inobatsira kudzivirira muviri wako kubva kumahara radicals. Iyo zvakare ine yakareba-yakamira mukurumbira seye immune system ally (zvakadaro zvidzidzo zvakasiyana pane kushanda kwayo). Sezvo muviri haubereke vhitamini C , zvakakosha kuti uzviwane kuburikidza nekudya (senge broccoli, michero yemucitrus, mbatatisi, uye mahabhurosi) kana zvinowedzera.

Vitamin C ine zvinoshamisa anti-hutachiona zvinhu uye yakaratidzirwa kubatsira mukuderedza hutachiona uye inogona kuvandudza hutachiona, anodaro Kuhn. Iko kune imwezve bhonasi kana iine bioflavonoids, iyo yakaratidzirwa kugadzirisa chiitiko chevhitamini C nezvose zvayakanakira.

Iyo yakakurudzirwa zuva rega rega vhitamini C yevarume 90 mg uye yevakadzi 75 mg.

3. Vitamini D

Vitamini ino sanganisa mafuta yakagara ichifarirwa nebasa rainoita pakusimbisa mapfupa, sezvo ichibatsira muviri kupinza calcium. Asi zvimwe zvidzidzo zvenguva pfupi yapfuura akabatanidzawo vhitamini D nemhinduro yedu yemumuviri, zvichireva kuti kushomeka kunogona kutungamira mukukanganisa hutachiona. Isu tinowanzowana zvatinoda zvezuva nezuva zvevitamin D kubva kumatunhu maviri- chikafu chedu nezuva - anodaroDr. Lingtak-Neander Chan, Pharm.D., Purofesa uye sachigaro wevanobatana muDhipatimendi reFarmacy kuYunivhesiti yeWashington muSeattle.(Iyo yekupedzisira inoitika kana UVB mwaranzi kubva kuzuva ichigonesa ganda redu rinoburitsa vhitamini D.)

Munguva yechando, kunyanya kune isu isu vanogara kumatunhu ekuchamhembe, huwandu hweUVB hunouya kuburikidza nemhepo hwakadzika kwazvo, anodaro Dr. Chan. Ndipo apo pakutora zvimwe zvekushandisa-zvinowedzera vhitamini D kana kuwedzera kudya kwevhitamini D yekudya - zvinogona kubatsira.

Iyo yakakurudzirwa zuva rega rega vhitamini D yevakuru vane makore ari pakati pe19 ne70 ndeye600 IU ine tarisiro yeVitamin D (25 (OH) D) mazinga angangoita makumi matatung / mL.

4. Zingi

Ichi chakakosha chicherwa chinobatsira immune system yemuviri kurwisa hutachiona uye mabhakitiriya-ichiita iyo chaiyo MVP munguva yechando mwaka.

Zingi yakaratidzirwa muzvidzidzo kuti zvibudirire mukudzivirira uye kudzikisa kutonhora zviratidzo, anodaro akanyoreswa dietitian LeeAnn Weintraub. Inobatsira kudzivirira hutachiona kubva mukunamatira kumadziro emaseru mumhino yemhino uye inobatanidzwa mukugadzira antibody, yakakosha immune system maitiro. Kana usiri kutora zinc uye iwe uchinzwa kunge uri kurwara, Weintraub inoti tanga kutora zinc zvinowedzera ipapo kuti unzwe zvirinani nekukurumidza. Anowedzera kuti zinc lozenges inoita senge iri nzira inoshanda ye zinc yekuwedzera.

Iyo yakakurudzirwa zuva rega rega yeZinc yevarume ndeye 11 mg uye yevakadzi i8 mg.

5. Probiotic zvinowedzera

Izvi ndizvorarama microorganisms (kana yakanaka mabhakitiriya) ayo anoshanda kubatsira kuvandudza yako dumbu maruva.

Probiotic zvinowedzera, izvo zvinozivikanwa kuti zvinowedzera hutachiona uye hutano hwekugaya, zvinobatsira kutora munguva yechando, anodaro Weintraub. Sezvo ino iri kutonhora uye mwaka wefuruwenza, hapana imwe nguva iri nani yekutarisisa nekusimbisa immune system nemahushamwari mabhakitiriya. Probiotic inogona kubatsira kuzadza ura nemabhakitiriya anobatsira uye kubatsira kutsigira kugayana kwehukama kune vanhu vari kumhanya pasi kana kubata nematambudziko emudumbu.

Tora mushonga unonyorwa

Ndeipi yakanakisa yekuwedzera?

Chimwezve chinhu chekucherechedza: Iko kuchengetedzwa uye kushanda kwemavitamini hazvitungamirirwe neKudya neDrug Administration (FDA), saka usati waunganidza muchitoro, unofanirwa kutsvaga imwe chete yemaviri ekutsigira, anodaro Dr. Chan:

1. Nyika dzakabatana Pharmacopeia (USP): Iri risingabatsiri sangano rinozvimiririra rinoedza uye rinotaura pamusoro pekuwedzera. Ivo vanoongorora chigadzirwa uye vobva vazivisa kuenderana kwechigadzirwa, zvinoenderana nechiratidzo, anodaro Dr. Chan. Kana iwe ukatsvaga chigadzirwa chine USP certification, zvirinani iwe une yakawanda yevimbiso yekuti urikutora izvo zvaunofunga kutenga.
2. Consumer Reports : Iyo-yekuyedza-yekuyedza kuburitsa zvakare nguva nenguva inoita yayo yakazvimiririra kuyedzwa kweanowedzera uye inoshuma mhedzisiro.

Chipimo chemushonga chakasiyana pane chimwe nechimwe, saka bvunza chiremba wako kana wemishonga — uye gara uchitaura chero zvekuwedzera zvaunotora kana uchizadza mushonga.