Ndeapi akanyanya mavitamini evarume?

Wellness

Mavhitaminzi ibhizimusi hombe (uye rinoramba richikura): Muna 2018, United States yekuwedzera musika yakakura kusvika pamadhora mazana mana emadhora makumi mana nematanhatu mukutengesa, sekureva kwesimba rekutsvaga Mishumo uye Dhata . Na2026, iyo femu inofungidzira iyo yose yepasi rese yekuwedzera musika ichave yakakosha shaya-ichidonhedza $ 210.3 bhiriyoni.

Hazvishamise kuti iyo indasitiri iri kubvongodza iwo ese zero, zvichipiwa izvo zvirinani 50% yevaAmerican vanotora multivitamin . (Izvi zvinokwira kusvika ku68% kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uri Mavitamini uye zvekuwedzera zvinonyanya kukosha kune hutano hwedu uye kugara zvakanaka? Kana iwe unogona here kuwana izvo zvakakosha zvinovaka muviri iwe zvaunoda kubva mukudya wega?

Zvakanaka, kune vakadzi vane nhumbu, zvirinani, folic acid yekuwedzera inokosheswa mukukura kwe fetus . Asi kana zvasvika kune hutano hwevanhurume, mhinduro haina kudimburwa uye kuomeswa.

Izvo zvinongedzo mune yezuva nezuva multivitamin yevarume

Kutanga, zvakakosha kuti unzwisise zvakajairika zvinongedzo zvinowanikwa mukati multivitamini zvevarume. Iwo akanakisa multivitamine - angave evarume kana evakadzi - anofanirwa kusanganisira iyo 13 akakosha mavitamini uye mamineral , anodaro Howard D. Sesso, Sc.D., MPH, anobatanidza epidemiologist kuBrigham neWomen's Hospital uye purofesa wezvekurapa paHarvard Medical School:

• Vhitamini A : Yakanaka kune hutano hwemaziso
• B-mavhitaminzi ( thiamine , riboflavin , niacin , pantothenic acid, biotin , B6 , B12 , uye folate Inosanganisirwa musero hutano uye kugadzirwa, pamwe nemagetsi maseru
• Vhitamini C : Inotsigira hutano hwemuviri
• Vhitamini D : Zvakakosha kune hutano hwepfupa uye mhasuru basa
• Vhitamini E : Inoderedza mhedzisiro yemahara radicals pamuviri
• Vhitamini K:Inotamba basa mukuvhara ropa nekuchengetedza huwandu hwecalcium

Pamusoro pezvo, mavhitamini evarume anowanzo kuve nemhangura, manganese, selenium, uye zinc. Nekudaro, izvo zvinosanganisa uye zviyero zvinosiyana kubva kuchiratidzo kuenda kuchiratidzo (Zvinoreva, Rimwe pazuva Varume hazvizove zvakanyatsofanana neZvisikwa Zvakagadzirwa Multi kwaari kana Centrum Varume Multivitamin ). Iwe unofanirwa kuverenga zvakanyatsogadzirwa zvinongedzo kuti uwane maorerergen, mavara ekugadzira, zvinodzivirira, uye zvimwe zvinongedzo zvaungave uine hanya nazvo.

Zvinongedzo zvinogona zvakare kusiyana zvichienderana nezera rako. Semuenzaniso, multivitamini yevanhurume vanopfuura makore makumi matanhatu inogona kunge iine zvimwe zvinongedzo senge saw palmetto kana magnesium. Varume vakuru vangangodawo kufunga nezvevitamin B12 yavo dosi. Zvakakosha kuhurongwa hwetsinga uye masero matsvuku eropa, vhitamini B12 mazinga anowanzo dzikira nezera, anodaro Sesso.

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Ko mavitamini evarume anonyatsoshanda here?

Kunyangwe hombe yemakambani ekuwedzera emusika, hushoma hwekutsvagisa hwakaitwa mukubudirira kwevhitamini. Uye kune izvo zvidzidzo zviripo, zvakawanikwa zvinowanzo kupokana.

Iko hakuna humbowo hwakasimba hwebatsiro.

Imwe huru-yekudzidza, inozivikanwa seiyo Vanachiremba 'Hutano Kudzidza II ,akateedzera boka revarapi vechirume kweanopfuura makore gumi (pakati pemakore a1997 na2011), sezvo vaitora multivitamin kana placebo. Zvakaguma nei? Vaya vari pa multivitamin vaive ne8% yakadzora njodzi yekenza uye vakaratidzawo kudzikira kwenjodzi yemakata, sekureva kwaSesso, uyo akatungamira kudzidza. Ivo havana, zvakadaro, vanoratidza yakaderedzwa njodzi yehutano hwemwoyo.

Kune rimwe divi, chidzidzo che2019 chakaitwa neTufts neHarvard University uye chakaburitswa mu Annals yeMukati Mishonga vakawana kuti chikafu chekuwedzera chinoshandiswa hachina kukanganisa kufa (kureva, hachina kubatsira vanhu kurarama kwenguva yakareba).

Ndeapi mhedzisiro anogona kutorwa kubva pane zvese izvi? Kune vazhinji varume, panogona kunge pasina chikonzero chakamanikidza nei vachifanira kutora chero chinowedzera chekudya, anodaro Sesso.

Zvokuwedzera zvinogona kuzadza maburi ezvehutano.

Zvisinei, kana kudya kwako kuchishayikwa mumavhithamini akakosha nemaminerari (semuenzaniso, uri pane vegan kana isina guteni-isina chikafu, zvese izvi zvinogona kukonzeresa kushomeka kweVitamin B12), multivitamin inogona kubatsira kuzadza iro gomba. Pamusoro pezvo, kana iwe uine chakatarisana nemamiriro ezvinhu kana iwe uchingoda kungwarira zvakanyanya nezve chikafu chako, Sesso anoti ungangoda kufunga nezve multivitamin mushure mekukurukura nezvayo nachiremba wako kana wezvehutano.

Tarisa uone kubatana kwevhitamini.

Izvo zvakakosha kuti utarise nemubatsiri wako wezvehutano nezve zvinowedzera, sezvo paine mukana wekubatana nemimwe mishonga. Sesso anoti haanyanyi kunetseka nezve vhitamini imwe inofambidzana neimwe sezvaari kuita kusanganisa zvinowedzera uye zvinodhaka .

Semuenzaniso, Vitamin K uye anticoagulants hazviwanzo kutamba zvakanaka, anodaro Carielle Nikkel, MS, RDN, director wezvekudya paPersona.

Vitamin K vhitamini yakakosha kusimudzira huwandu hwakaenzana hwekugwamba kweropa mumuviri uye kudzivirira kubuda kweropa kwakanyanya, anodaro. Nekudaro, kana zvabatanidzwa, vhitamini K inogona kushanda inopesana nemishonga yeanticoagulant uye kuwedzera njodzi yeropa.

Usatora zvakawandisa.

Iko kune zvakare mukana wekupfuura-kuwedzera. Kunyangwe izvo zvisingaite kuti zviitike nemultivitamin, uko huwandu hwacho hunowanzowira mukati mematanho chaiwo uye iwe uchingotora rimwe chete zuva nezuva, zvinogona kuitika neumwe munhu zvinowedzera kana usiri kutevera kana usingazive madosi anokurudzirwa. Semuenzaniso, iyo Tufts neHarvard kudzidza vakawana kuti yakawanda macalcium ekuwedzera (mukuwedzera kwe1,000 mg / zuva) zvakabatanidzwa nenjodzi yakawedzera yekufa nekenza.

Kuwanda kwemavhitamini kunogona zvakare kuve nengozi. Kuwanda kwevhitamini A kunogona kukonzera kusvotwa, kutemwa nemusoro, kana dzungu, uye mune yakanyanya (uye isingawanzo) mamiriro, kunyangwe kufa, maererano ne National Institutes of Utano .

Ndichiri kufunga kuti kutora mavitamini kutambisa mari here? Kana iwe uchikodzera pamusoro pesarudzo dzako, handingati iri kurasa mari kure, anodaro Sesso. Asi hazvifanirwe kumbofungidzirwa kuti uri kuwana mabhenefiti kubva pane zvauri kutora futi.

Ndeapi mavitamini anofanirwa kutora varume?

Kana iwe uri kufunga nezvekutanga vhitamini regimen, Sesso anoti kubheja kwako kwakanyanya kuwana multivitamin yekuwedzera pamwe neakawanda kana asiri ese e13 akakosha mavitamini uye mamineral.

Iwe unoda kutsvaga chimwe chinhu chine upamhi hwakawanda sezvinobvira, anodaro Sesso. Kunyangwe ichida kuve yakatarwa huwandu hweVitamin B6 kana huwandu hwakati hweVitamin C, handina hanya nazvo. Ndezvechokwadi kuve nechokwadi chekuti une hupamhi hwevitamin nemaminerari.

Kune akanyoreswa dhayeti Nikkel, pane mashoma emaminerari uye zvinowedzera izvo zvaanokurudzira varume kuti vatarise pavanenge vachitenga multivitamin, kunyangwe iwe uchisvika kune gummies, softgels, kana caplets. Zvinosanganisira:

• Zingi : Nepo ichi chicherwa chinowanzosungirwa kuzvidzivirira uye kudzora shuga muropa, Nikkel anoti kune imwezve bhenefiti yevanhurume. Zinc yakakosha kune hutano hweprostate uye kubereka, chimwe chinhu chinowedzera kunetsekana sekukura kwevarume.
• Selenium : Selenium chinhu chakakosha chinovaka muviri chinobatsira muviri kuburitsa selenoprotein inoshanda semishonga inorwisa mabhakitiriya, Nikkel anodaro. Iyo zvakare inotsigira immune system, prostate basa, uye hutano hutano hwemurume.
• Coenzyme Q10 (CoQ10): Nikkel anoti mafuta akasungunuka-mafuta, sevhitamini-anozvibata senge antioxidant uye anogona kubatsira muviri kuumba simba uye kusimudzira mhinduro ine hutano yekuzvimba. Uye selenium, inowedzerawo huwandu hwehurume uye motility.
• Omega 3 uye -6 : Aya mafuta acids ndiwo mubatsiri wakakosha wehurongwa hwemitsipa, huropi, uye hutano hwemwoyo. Izvo zvakajairika zvekudya kwekuMadokero zvinosanganisira akawandisa omega-6 mafuta acids uye haana kukwana omega-3s, Nikkel anodaro. Kuwedzera kunogona kubatsira kudzoreredza yakaenzana chiyero. Izvo zvakare zvinokanganisa chirume kusangana.

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Paunenge iwe wafunga kutora yekuwedzera, ita chokwadi chekutsvaga iyo USP kana NSF chisimbiso , masangano maviri akagadzira zviyero zvekuwedzera kubva iyo Chikafu neDrug Administration (FDA) isingatarise zvinopinda mazviri.

Zvakare, kunyangwe iwe ukasarudza kutora vhitamini, yekuwedzera, kana yemamirivitamini evarume vezuva nezuva, iwe unofanirwa kuita sarudzo iyi tandem neako mupi wehutano.

Munhu wese anofanirwa kutora chinowedzera here? Kwete, anodaro Sesso. Kune vanhu vazhinji kwazvo vanotoita vanoteedzera maitiro ekudya akanaka uye havadi ivo zvachose. Kune vamwe vanhu munzvimbo yegrey, uye ndipo pazvakanetsa kudzikisira izvo.