Yintoni i-Multivitamin? Iinzuzo kunye neengozi zeMultivitamin

Multivitamin supplementsSesona songezo sisetyenziswa kakhulu kwihlabathi jikelele. Ngokuqhambuka kobhubhane, ukuthandwa kwabo kuye kwanda ngokukhawuleza.

iivithamini ezininziKucingelwa ukuba inokuphucula impilo, ihlawule imikhwa emibi yokutya, okanye inciphise ingozi yezifo ezingapheliyo.

kuhle iivithamini ezininzi iyasebenza? Kwinqaku elithi “Yintoni eyenza i-multivitamin?” umbuzo uya kuphendulwa.

Yintoni i-Multivitamin? 

anikezela ngezakhisisongezelelo esiqulethe iivithamini ezininzi ezahlukeneyo kunye neeminerali, ngamanye amaxesha kunye nezinye izithako.

a multivitaminAkukho mgangatho wokwenyani wento ebandakanya ukutya okuxineneyo kwezondlo, kwaye ukubunjwa kwesondlo kuyahluka ngophawu kunye nemveliso.

Ifumaneka ngeendlela ezininzi ezifana neepilisi, iipilisi, amaqokobhe anokuhlafunwa, umgubo kunye nolwelo.

Iivithamini ezininzi kufuneka zithathwe kanye okanye kabini ngosuku. Qiniseka ukuba ufunda ileyibhile kwaye ulandele imiyalelo yedosi ecetyiswayo. iivithamini ezininzi, ekhoyo kwiikhemesti, kwiivenkile ezinkulu nakwiivenkile ze-intanethi. 

Yintoni umxholo we-Multivitamins? 

Kukho iivithamini ze-13 kunye neeminerali ezili-16 ubuncinane eziyimfuneko kwimpilo.

Uninzi lwazo luthatha inxaxheba kwiimpendulo ze-enzymatic emzimbeni okanye zisebenza njengehomoni, iimolekyuli ezibonisa iimpawu okanye izakhi.

Umzimba ufuna ezi zondlo zokuzala, ukugcinwa, ukukhula kunye nokulawulwa kweenkqubo zomzimba.

iivithamini ezininziIsenokuba neninzi yezi vithamini kunye neeminerali, kodwa iifom kunye namanani azo anokwahluka. Zisenokuba nezinye izinto ezifana nemifuno, ii-amino acids kunye ne-fatty acids.

Kuba izongezo zokutya azilawulwa, iivithamini ezininzi inokuqulatha amanqanaba ezinye izondlo eziphezulu okanye ezisezantsi kuneeleyibhile.

Kwezinye iimeko, zisenokungabi nazo zonke izondlo ezidwelisiweyo. Kukho iimeko ezininzi zobuqhetseba kwishishini lokuncedisa, ngoko kubalulekile ukuthenga kumenzi ohloniphekileyo.

Kwakhona, iivithamini ezininziIzakha mzimba ekutyeni zinokusuka kukutya kokwenyani okanye zenziwe ngokwenziwa kwiilabhoratri.

Ziziphi iiNzuzo zeMultivitamins?

Ulungisa ukunqongophala kwezondlo

ukunqongophala kwe-micronutrient ipellagraIsenokuba yingcambu yeengxaki ezinzulu ezifana ne-anemia, ukulahleka kwamathambo, ukudinwa kunye nokuqhina. iivithamini ezininziIngasetyenziselwa ukunceda ukugcwalisa naziphi na izikhewu zesondlo kunye nokuthintela ukunqongophala kwevithamini kunye neeminerali ukwenza impilo ibe ngcono.

Ukuba utya ukutya okunemiqathango ngokukodwa, usenokungafumani izondlo ezibalulekileyo ezifunwa ngumzimba wakho. Umzekelo, abantu abatya ukutya kwe vegan okanye imifuno bahlala bengenazo i-micronutrients ezibalulekileyo ezifana nentsimbi, ivithamin B12, i-zinc kunye ne-calcium. Ukwenzela bona ukuthatha i-multivitaminKubalulekile ukuthintela ukunqongophala kweevithamini kunye neeminerali ezibalulekileyo.

Ixhasa ukukhulelwa okunempilo

Ukufumana izixa ezaneleyo zeevithamini kunye neeminerali ekudleni okutyayo kubalulekile kukukhulelwa okunempilo, kwaye isondlo ngasinye sidlala indima ethile ekukhuleni komntwana kunye nophuhliso. I-Folate ixhasa uphuhliso lwe-neural tube, i-calcium ixhasa ukukhula kwamathambo, iodine iingxaki zedlala lengqulaIntoni ikhusela kwaye i-iron igcina igazi lisempilweni.

Oogqirha bahlala bencoma ukuba abafazi abakhulelweyo okanye abaceba ukukhulelwa bathathe iivithamini zangaphambi kokubeletha, ezinokubanceda bagcine ukutya okunokulinganisela ngokubonelela ngezi vitamin ezibalulekileyo kunye neemaminerali zokukhulelwa okunempilo.

Olunye uphando lubonisa ukuba ukusetyenziswa kwe-multivitamin kuhambelana nomngcipheko ophantsi weziphene ezithile zokuzalwa ezinokuthi zibe nemiphumo yexesha elide okanye isigxina kwimpilo. 

Ikhuthaza ukukhula nophuhliso olufanelekileyo

iivithamini ezininziInokunceda ukubonelela ezininzi ze-micronutrients ezifunekayo ukukhuthaza ukukhula okufanelekileyo kunye nophuhliso lwabantwana. Oku kubaluleke ngakumbi kubantwana abangakwaziyo ukuhlangabezana neemfuno zabo zesondlo ngokutya kuphela.

Umzekelo, kooVimba beZifo ebantwaneni Uphononongo olupapashiweyo lufumanise ukuba phantse i-50 pesenti yabantwana ekwenziwa uhlolisiso kubo babenomlinganiselo ongaphantsi komlinganiselo ocetyiswayo. ivithamin A Wafumanisa ukuba inolwamkelo.

Ukusilela kwe-Vitamin D kunye no-K kuye kwaphawulwa kubantwana, zombini ezinokuthi zibe neziphumo ezibi kwimpilo yexesha elide kunye kwimithombo Inokuthintelwa ngokulula ngokusebenzisa

Inceda ukugcina amandla ethambo

Njengoko sikhula, kuyinto eqhelekileyo ukuba ngokuthe ngcembe siphulukane noxinzelelo lwamathambo amaminerali, okonyusa umngcipheko wokuqhekeka kwamathambo kunye neemeko ezimandundu ezifana ne-osteoporosis.

Abanye abantu, kubandakanywa nabasetyhini, abantu abadala abadala, kunye nabo banqongophala kwisondlo, banomngcipheko ophezulu wokuphuhlisa i-osteoporosis.

iivithamini ezininzizisenokunikela iivithamini neeminerali ezibalulekileyo ezifunwa ngumzimba ukuze wakhe uze ugcine amathambo omelele nasempilweni njengoko sikhula. 

Izifundo, ngakumbi i-calcium kunye Ivithamin DUphononongo lubonisa ukuba kunokunceda ukunciphisa umngcipheko wokuqhekeka kwamathambo.

Nangona kunjalo, kubasetyhini abangaphezu kweminyaka engama-50 i-multivitamin engconoKufuneka ibe nomxube we-calcium, i-vitamin D, i-magnesium kunye ne-phosphorus, yonke into enokuphucula impilo yethambo kunye nokunciphisa umngcipheko we-osteoporosis.

Ukuphucula ukusebenza kwengqondo

Iinzuzo ze-multivitamin Idlulela ngaphaya kwempilo yomzimba. Ngapha koko, uphando oluthile lubonisa ukuba ukuthatha i-multivitamin yemihla ngemihla kunokukhusela ukusebenza kwengqondo kunye nokukhuthaza impilo yengqondo, nayo. 

kunye ne-multivitaminr inokuphucula isimo sengqondo kunye nokunciphisa iimpawu zokudakumba. Kwi-psychopharmacology Uphononongo olupapashiweyo inkxaso ye-multivitaminzombini ixhala Ikwadityaniswe nokuncipha okukhulu koxinzelelo.

Ngokufanayo, esinye isifundo kwimithombo wafumanisa ukuba ukuyithatha kuyasebenza ekwandiseni ukuphaphama, ukuphucula isimo sengqondo, kunye nokwandisa iimvakalelo ezipheleleyo zokuba sempilweni.

Iphucula impilo yamehlo

Uphando lwakutsha nje luye kwimithombo Inokunceda ukuphucula impilo yamehlo kunye nokunceda ukuthintela ukulahleka kombono, isifo samehlo esibangela ukulahleka kombono kwaye sithathwa njengesona sizathu siphambili sobumfama emhlabeni jikelele. ukuwohloka kwe-macular Ibonisa ukuba inokunceda ukunyanga iimeko ezifana nezi: 

Uphando iivithamini ezininziUphononongo lubonisa ukuba kunokunceda ukucothisa ukuqhubela phambili kwe-macular degeneration enxulumene nobudala.

Ezinye izifundo iivithamini ezininziin, enye imeko eqhelekileyo enegalelo ekulahlekelweni kombono kubantu abadala iimpawu ze-cataract yafumanisa ukuba inokunciphisa umngcipheko.

Inganceda impilo yentliziyo

Okunye ukutya kunokunciphisa amanqanaba e-cholesterol, ukunciphisa uxinzelelo lwegazi, kunye nokunciphisa ukuvuvukala ukugcina intliziyo yakho isebenza kwaye iphezulu; Ngoko ke, ezinye izifundo ukusetyenziswa kwe-multivitaminyafumanisa ukuba isifo senhliziyo sinokudibaniswa nomngcipheko ophantsi wokuhlaselwa yintliziyo kunye nokufa ngenxa yesifo senhliziyo.

Ngale nto, iivithamini ezininziUbungqina bemiphumo yayo kwimpilo yentliziyo ayicacanga, kwaye uphando oluninzi lubonise ukuba isongezelelo asinakuba nefuthe elikhulu ekukhuseleni isifo senhliziyo.

Kuba, iivithamini ezininzi Izifundo ezininzi ziyafuneka ukuqonda ukuba inokuchaphazela njani impilo yentliziyo kubemi ngokubanzi. 

Ngaba iiMultivitamins ziyingozi?

Okuninzi kwisondlo akusoloko kungcono. Nangona iidosi eziphezulu zeevithamini kunye neeminerali zilungile, ezinye zinokuba yingozi kakhulu.

IiVithamini zohlulwe zibe ngamaqela amabini ngokokunyibilika kwazo:

Inyibilika emanzini: Izixa ezigqithisileyo zezi vithamini zikhutshwa ngumzimba.

Amafutha aNyibilikayo: Umzimba awunayo indlela elula yokuwasusa, kwaye angakwazi ukuqokelela ngaphezu kwexesha elide.

Iivithamini ezinyibilikayo kumafutha ziivithamini A, D, E kunye noK. IiVithamini E kunye ne-K aziyongozi. Nangona kunjalo, ivithamin A kunye ne-vitamin D zinokugqithisa umthamo wokugcinwa komzimba ngenxa yokuba zineziphumo eziyityhefu.

Abafazi abakhulelweyo kufuneka balumke ngakumbi xa bethatha ivithamin A, njengoko izixa ezigqithisileyo ziye zanxulunyaniswa neziphene ekuzalweni kwazo.

Ubuthi be-Vitamin D bunqabile kakhulu kwaye abubangelwa kukusetyenziswa kwe-multivitamin. Nangona kunjalo, ubuthi be-vitamin A buyenzeka ngamanye amaxesha.

Abatshayayo kufuneka baziphephe ii-multivitamini ezinezixa ezikhulu ze-beta-carotene okanye ivithamin A. Inokunyusa umngcipheko wokuba nomhlaza wemiphunga.

Iiminerali zinokuba yingozi kwi-supplementation yedosi ephezulu. Umzekelo, iidosi eziphezulu ze-iron zinokuba yingozi kubantu abangayifuniyo.

Ukongeza, ukwenziwa okungalunganga rhoqo iivithamini ezininzi ibangela ukuba iqulathe izondlo ezininzi kunoko bekulindelwe.

Ngubani ofanele athathe iiMultivitamins?

iivithamini ezininziAkukho bungqina bokuba kufuneka kunconywe kumntu wonke.

Enyanisweni, inokubenzakalisa abanye abantu. Nangona kunjalo, kukho amanye amaqela anokuthi azuze ekongezeni ukutya kwawo ngeevithamini kunye neeminerali:

abantu abadala

Ukufunxwa kweVithamin B12 kuncipha ngokukhula, kwaye abantu abadala banokufuna isixa esikhulu se-calcium kunye ne-vitamin D.

Imifuno kunye nemifuno

Aba bantu basemngciphekweni wokunqongophala kwe-vitamin B12 kuba le vitamin ifumaneka kuphela ekutyeni kwezilwanyana. Basenokungabi nayo i-calcium, i-zinc, i-iron, i-vitamin D kunye ne-omega 3 fatty acids.

Abasetyhini abakhulelweyo nabancancisayo

Abasetyhini abakhulelweyo nabancancisayo kufuneka baxoxe ngoku kunye nogqirha wabo. Ezinye izondlo zibalulekile, ngelixa izixa ezikhulu zezinye (ezifana nevithamin A) zinokubangela iziphene ekuzalweni.

Ii-Multivitamins ezigqwesileyo zaMadoda

Amadoda anezidingo zesondlo ezahlukileyo kunezabasetyhini. Ezona multivitamins zamadoda kufuneka ziqulathe iimicronutrients ezininzi ezibalulekileyo ezinxulumene ngqo nempilo iyonke kunye nokuphila kakuhle ukuhlangabezana neemfuno zemihla ngemihla kunye nokuthintela ukunqongophala:

Ivithamin A

Inceda ukugcina impilo yamehlo, yandisa ukuvuselelwa kweeseli zesikhumba kwaye ilawula ukusebenza komzimba.

Vitamin B12

Inceda ukubunjwa kweeseli ezibomvu zegazi, i-DNA synthesis kunye nokusebenza kwengqondo.

Ivithamin C 

Isebenza njenge-antioxidant yokulwa neeradicals zamahhala, ivelisa i-collagen kwaye ikhusela usulelo kunye nezifo.

Ivithamin E

Iphucula impilo yentliziyo, ikhusela umonakalo we-oxidative kwiiseli kwaye ikhulula ukuvuvukala.

Vitamin D3 

Yandisa ukufunxwa kwe-calcium, yakha amathambo aqinileyo kwaye yomeleza ukhuseleko.

wemagniziyam

Isebenza njenge-cofactor ngaphezulu kwe-300 ye-enzymatic reactions kwaye idlala indima kwi-metabolism yamandla, ukuqhawuka kwemisipha, kunye nempilo yengqondo.

Selenium  

Ikhusela iiseli, inciphisa umngcipheko weengxaki ze-thyroid kwaye yandisa ukuchuma kwamadoda.

Ii-Multivitamins ezilungileyo kakhulu zabasetyhini

Kuba abasetyhini bafuna izixa ezahlukeneyo zeevithamini kunye neeminerali kwiindawo ezahlukeneyo kubomi babo bonke, eyona ingcono yabasetyhini iivithamini ezininziKufuneka iqulathe uluhlu olubanzi lweevithamini kunye neeminerali eziyilelwe ukulingana neemfuno zakho ezicetyiswayo zemihla ngemihla.

Apha kubafazi iivithamini ezininziIivithamini ezimbalwa ezibalulekileyo kunye neeminerali ekufuneka zikhona:

Ivithamin A  

Igcina ulusu lwakho lukhazimla, ikhusela izifo kunye nosulelo, kwaye ibalulekile kwimpilo yamehlo.

Vitamin B12  

Yandisa amanqanaba amandla, ixhasa ukuveliswa kwe-DNA kunye nokwandisa impilo yengqondo.

Ivithamin C

Inceda i-collagen synthesis ukuxhasa iinwele kunye nolusu olunempilo, ikhusela umonakalo weseli kunye nokuqinisa ukugonywa.

Vitamin D3

Impilo yamathamboIntoni ixhasa, inyusa ukufunxwa kwe-calcium kwaye yomeleza ukhuselo lomzimba.

calcium

Ixhasa ukwakheka kwamathambo kunye namandla okuthintela i-osteoporosis kunye nokulahleka kwamathambo ngexesha lokuyeka ukuya exesheni.

I-Folate  

Idlala indima ekuphindaphindweni kwe-DNA kwaye iyimfuneko ukukhusela ukukhubazeka kokuzalwa ngexesha lokukhulelwa.

Demir 

Ivelisa iiseli ezibomvu zegazi ezisempilweni ukunceda ukuhambisa ioksijini emzimbeni.

Kungcono Ukutya Ukutya kwendalo ukuze ufumane iiVithamini kunye neeMinerali

iivithamini ezininzi, akulona khetho lungcono kwimpilo. Enyanisweni, ubungqina bokuba baphucula impilo yabantu abaninzi bubuthathaka kwaye abufani. Kwezinye iimeko, zisenokubangela ingozi.

Ukuba unesondlo sokunqongophala, ngoko kububulumko ukuthatha kuphela isongezelelo sesondlo esifunekayo. iivithamini ezininzi, iqulethe izixa ezikhulu zayo yonke into, uninzi lwazo ongayifuniyo. 

Ukutya ukutya kwendalo kunye nokutya okunokulinganisela kuqinisekisa impilo yexesha elide.