Iyini i-Multivitamin? Izinzuzo kanye nezingozi ze-Multivitamin

ama-multivitamin supplementsIsengezo esisetshenziswa kakhulu emhlabeni wonke. Ukuthandwa kwabo kukhuphuke kakhulu ngokuqubuka kwalolu bhubhane.

amavithamini amaningiKucatshangwa ukuthi kungaba nempilo, ukunxephezela imikhuba yokudla engeyinhle noma kunciphise ingozi yesifo esingamahlalakhona.

kahle amavithamini amaningi iyasebenza? Esihlokweni esithi "Yini eyenza i-multivitamin?” izophendulwa.

Iyini i-Multivitamin? 

I-MultivitaminIzithasiselo eziqukethe amavithamini namaminerali amaningi ahlukene, kwesinye isikhathi ahlanganiswe nezinye izinto.

Bir multivitaminAlikho izinga langempela lokuthi kuyini ukudla, futhi ukwakheka komsoco kuyehluka ngohlobo nomkhiqizo.

Itholakala ngezindlela eziningi njengamaphilisi, amaphilisi, amagobolondo ahlafunwayo, izimpushana noketshezi.

Amavithamini amaningi kufanele athathwe kanye noma kabili ngosuku. Qiniseka ukuthi ufunda ilebula futhi ulandele imiyalelo yemithamo enconyiwe. amavithamini amaningietholakala emakhemisi, ezitolo ezinkulu nasezitolo ze-inthanethi. 

Kuyini okuqukethwe kwe-Multivitamins? 

Kunamavithamini ayi-13 kanye namaminerali okungenani ayi-16 abalulekile empilweni.

Abaningi babamba iqhaza ekuphenduleni kwe-enzymatic emzimbeni noma benze njengamahomoni, ama-molecule abonisa noma izakhi zesakhiwo.

Umzimba udinga lezi zakhi zomsoco ukuze ukhiqize, unakekele, ukhule futhi ulawule izinqubo zomzimba.

amavithamini amaningiingase ibe namaningi ala mavithamini namaminerali, kodwa amafomu namanani awo kungahluka. Amakhambi angase futhi abe nezinye izinto ezifana nama-amino acid nama-fatty acids.

Njengoba izithasiselo zokudla azilawulwa, amavithamini amaningi ingaqukatha amaleveli athile omsoco aphezulu noma aphansi kunezimo zelebula.

Kwezinye izimo, zingase zingaqukathi zonke izakhamzimba ezibaliwe. Kube nezigameko eziningi zokukhwabanisa embonini yezithasiselo, ngakho-ke kubalulekile ukuthenga kumkhiqizi ohloniphekile.

Ayrıca, amavithamini amaningiIzakhamzimba ezikuwo zingatholakala ekudleni kwangempela noma zidalwe ngokwenziwa kuma-laboratories.

Yiziphi Izinzuzo zama-Multivitamins?

Ilungisa ukushoda kwezakhi

Ukushoda kwama-micronutrient i-pelagraKungaba umsuka wezinkinga ezinkulu ezifana ne-anemia, ukulahlekelwa amathambo, ukukhathala nokuqunjelwa. amavithamini amaningiIngasetshenziselwa ukuvimbela ukushoda kwamavithamini namaminerali ukusiza ukugcwalisa noma yiziphi izikhala zezakhi nokwandisa impilo.

Uma udla ukudla okunemikhawulo ethile, kungenzeka ukuthi awutholi imisoco ebalulekile edingwa umzimba wakho. Isibonelo, abantu abadla imifino noma imifino bavame ukuntula ama-micronutrients abalulekile njengensimbi, uvithamini B12, i-zinc ne-calcium. Okwabo thatha i-multivitaminKubalulekile ukuvimbela ukushoda kwamavithamini namaminerali abalulekile.

Isekela ukukhulelwa okunempilo

Ukuthola amavithamini namaminerali anele ekudleni okudlayo kubalulekile ekukhulelweni okunempilo, futhi isakhi ngasinye sidlala indima ethile ekukhuleni nasekukhuleni kwengane. I-Folate ikhuthaza ukuthuthukiswa kwe-neural tube, i-calcium ikhuthaza ukukhula kwamathambo, i-iodine izinkinga ze-thyroidini nensimbi igcina igazi liphilile.

Odokotela bavame ukutusa ukuthi abesifazane abakhulelwe noma abahlela ukukhulelwa bathathe amavithamini ngaphambi kokubeletha, okungabasiza ukuba badle ukudla okulinganiselayo ngokunikeza la mavithamini namaminerali abalulekile ekukhulelweni okunempilo.

Olunye ucwaningo lubonisa ukuthi ukusetshenziswa kwama-multivitamin kuhlotshaniswa nengozi ephansi yezinkinga ezithile zokuzalwa ezingaba nemiphumela yesikhathi eside futhi ehlala njalo empilweni. 

Ikhuthaza ukukhula nokuthuthuka okufanele

amavithamini amaningiingasiza ekuhlinzekeni ama-micronutrients amaningi adingekayo ukuze kuthuthukiswe ukukhula nokuthuthuka okufanele kwezingane. Lokhu kubaluleke kakhulu ezinganeni ezingakwazi ukuhlangabezana nezidingo zazo zokudla okunomsoco ngokudla kuphela.

Ngokwesibonelo, Ezinqolobaneni Zezifo Ebuntwaneni Ukubuyekezwa okushicilelwe kwathola ukuthi cishe amaphesenti angu-50 ezingane ezahlolwa abike ngaphansi kwenani elinconyiwe. vitamin A uthole ukuthi wayethenge.

Ukushoda kwe-Vitamin D kanye no-K kuye kwaphawulwa nasezinganeni, zombili ezingaba nemiphumela emibi yesikhathi eside yezempilo futhi umagazine kungagwenywa kalula.

Isiza ukugcina amandla ethambo

Njengoba sikhula, kuvamile ukulahlekelwa kancane kancane ukuminyana kwamaminerali amathambo, okwandisa ingozi yokuphuka kwamathambo kanye nezimo ezimbi ezifana ne-osteoporosis.

Abanye abantu, okuhlanganisa nabesifazane, abantu abadala asebekhulile, nalabo abanenkinga yokudla okunempilo, basengozini enkulu nakakhulu yokuba ne-osteoporosis.

amavithamini amaningiInganikeza amavithamini namaminerali abalulekile umzimba awadingayo ukuze wakhe futhi ugcine amathambo aqinile, anempilo njengoba sikhula. 

Izifundo, ikakhulukazi i-calcium kanye Ivithamini DKubonisa ukuthi kungasiza ukunciphisa ingozi yokuphuka kwamathambo.

Nokho, kwabesifazane abangaphezu kuka-50 i-multivitamin engcono kakhulukufanele ibe nengxube ye-calcium, uvithamini D, i-magnesium, ne-phosphorus, konke okungathuthukisa impilo yamathambo futhi kunciphise ingozi ye-osteoporosis.

Ithuthukisa ukusebenza kobuchopho

Izinzuzo zama-multivitamin idlulela ngalé kwempilo engokomzimba. Eqinisweni, olunye ucwaningo lubonisa ukuthi ukuthatha i-multivitamin nsuku zonke kungavikela ukusebenza kobuchopho futhi kuthuthukise nempilo yengqondo. 

nge-multivitaminr kungase futhi kuthuthukise imizwa futhi kunciphise izimpawu zokucindezeleka. ku-Psychopharmacology ucwaningo olushicilelwe, i-multivitamin supplementkokubili ukukhathazeka Kuphinde kwaxhunyaniswa nokuncipha okukhulu kokucindezeleka.

Ngokufanayo, esinye isifundo umagazine bathola ukuthi ukuyithatha kuphumelela ekwandiseni ukuqapha, ukuthuthukisa isimo sengqondo, nokwandisa imizwa yenhlalakahle jikelele.

Ithuthukisa impilo yamehlo

Ucwaningo lwakamuva luye umagazine ingasiza ekuthuthukiseni impilo yamehlo, isifo samehlo esibangela ukulahlekelwa umbono futhi sibhekwa njengembangela ehamba phambili yobumpumputhe emhlabeni wonke. ukuwohloka kwe-macular ikhombisa ukuthi ingasiza ekwelapheni izimo ezifana nalezi 

Izifundo amavithamini amaningiLolu cwaningo lubonisa ukuthi lungasiza ekubambezeleni ukuqhubeka kokuwohloka kwe-macular okuhlobene neminyaka.

Eminye imisebenzi amavithamini amaningiku, esinye isimo esivamile esinomthelela ekulahlekelweni kombono kubantu abadala asebekhulile izimpawu ze-cataract kutholwe ukunciphisa ubungozi.

Kungaba yinzuzo empilweni yenhliziyo

Ukudla okuthile kunganciphisa i-cholesterol, kwehlise umfutho wegazi, futhi kunciphise ukuvuvukala, kugcine inhliziyo isebenza futhi isesimweni esikahle; Ngakho-ke, ezinye izifundo ukusetshenziswa kwe-multivitaminIthole ukuthi isifo senhliziyo singase sihlotshaniswe nengozi ephansi yokuhlaselwa yinhliziyo nokufa ngenxa yesifo senhliziyo.

Ngalokhu, amavithamini amaningiUbufakazi bemiphumela yomsedari empilweni yenhliziyo ayicacile, futhi izifundo eziningana zibonise ukuthi ukwesekwa kungase kungabi nomthelela omkhulu ekuvimbeleni isifo senhliziyo.

Ngoba, amavithamini amaningi Kudingeka izifundo ezengeziwe ukuze kuqondwe ukuthi zingathinta kanjani impilo yenhliziyo kubantu abaningi. 

Ingabe Ama-Multivitamins Ayingozi?

Ukudla okunomsoco okuthe xaxa akuhlali kungcono. Nakuba imithamo ephezulu yamanye amavithamini namaminerali ilungile, eminye ingaba yingozi kakhulu.

Amavithamini ahlukaniswe ngamaqembu amabili ngokuya nge-solubility yawo:

Incibilika emanzini: Amanani amaningi ala mavithamini akhishwa ngumzimba.

Amafutha Ancibilikayo: Ayikho indlela elula yokuthi umzimba uzisuse, futhi zingaqongelela amanani eqile esikhathini eside.

Amavithamini ancibilikayo emafutheni amavithamini A, D, E no-K. Amavithamini E no-K awanawo ubuthi. Kodwa-ke, uvithamini A kanye novithamini D kungadlula umthamo womzimba wokugcina njengoba kunemiphumela enobuthi.

Abesifazane abakhulelwe kudingeka baqaphe ngokukhethekile lapho bedla uvithamini A, njengoba inani eliningi lihlotshaniswa nokukhubazeka kokuzalwa.

Ubuthi be-Vitamin D buyivelakancane kakhulu futhi abubangelwa ukusetshenziswa kwamavithamini amaningi. Kodwa-ke, ubuthi be-vitamin A buyenzeka ngezikhathi ezithile.

Ababhemayo kufanele bagweme amavithamini amaningi aqukethe inani elikhulu le-beta-carotene noma uvithamini A. Kungandisa ingozi yokuba nomdlavuza wamaphaphu.

Amaminerali nawo angaba yingozi ekufakeni umthamo ophezulu. Isibonelo, imithamo ephezulu ye-ayoni ingaba yingozi kubantu abangayidingi.

Ukwengeza, ukukhiqizwa okungalungile kuvame amavithamini amaningi ibangele ukuthi iqukethe inani elikhulu kakhulu lezakhamzimba kunokulindelekile.

Ubani Okufanele Athathe Ama-Multivitamins?

amavithamini amaningiAbukho ubufakazi bokuthi kufanele inconyelwe wonke umuntu.

Eqinisweni, kungabalimaza abanye abantu. Kodwa-ke, kukhona amanye amaqembu angazuza ngokufaka ukudla kwawo ngamavithamini namaminerali:

abadala

Ukumuncwa kukavithamini B12 kuncipha ngokuya ngeminyaka, futhi abantu abadala bangadinga inani elikhulu le-calcium novithamini D.

I-Vegan kanye nemifino

Laba bantu basengozini yokuntuleka kwe-vitamin B12 ngoba le vitamin itholakala kuphela ekudleni kwezilwane. Bangase futhi bantule i-calcium, i-zinc, insimbi, uvithamini D kanye ne-omega 3 fatty acids.

Abesifazane abakhulelwe nabancelisayo

Abesifazane abakhulelwe nabancelisayo kufanele baxoxe ngalokhu nodokotela wabo. Ezinye izakhamzimba zibalulekile, kanti ezinye eziningi (njengovithamini A) zingabangela ukukhubazeka kokuzalwa.

I-Multivitamin Engcono Kakhulu Yamadoda

Abesilisa banezidingo ezahlukene zokudla okunempilo kunabesifazane. Ama-multivitamini amadoda angcono kakhulu kufanele aqukathe ama-micronutrients ambalwa abalulekile ahlobene ngokuqondile nempilo ephelele kanye nokuphila kahle ukuze ahlangabezane nezidingo zansuku zonke futhi avimbele ukuntula:

Ivithamini A

Kuyasiza ukugcina impilo yamehlo, kwandisa ukuvuselelwa kwamangqamuzana esikhumba futhi kulawule ukusebenza kokuzivikela komzimba.

I-Vitamin B12

Isiza ekwakhekeni kwamangqamuzana egazi abomvu, ukuhlanganiswa kwe-DNA nokusebenza kobuchopho.

I-vitamin C 

Isebenza njenge-antioxidant yokulwa nama-radicals mahhala, ikhiqiza i-collagen futhi ivikele ekuthelelekeni nasezifweni.

Vitamin E

Ithuthukisa impilo yenhliziyo, ivimbele ukulimala kwe-oxidative kumaseli futhi ikhulule ukuvuvukala.

I-Vitamin D3 

Yandisa ukumuncwa kwe-calcium, yakha amathambo aqinile futhi iqinise amasosha omzimba.

magnesium

Isebenza njenge-cofactor ye-enzymatic reactions engaphezu kuka-300 futhi idlala indima ekugayweni kwamandla, ukufinyela kwemisipha kanye nempilo yobuchopho.

selenium  

Ivikela amangqamuzana, inciphisa ingozi yezinkinga zegilo futhi ikhulise ukuzala kwabesilisa.

Ama-Multivitamin Angcono Kakhulu Wabesifazane

Ngoba abesifazane badinga amanani ahlukene amavithamini namaminerali ezindaweni ezihlukene empilweni yabo, amavithamini amaningikufanele ibe nenhlobonhlobo yamavithamini namaminerali eklanyelwe ukuhlangabezana nezidingo ezinconyiwe zansuku zonke.

lapha kwabesifazane amavithamini amaningiNawa amavithamini namaminerali ambalwa abalulekile okufanele ube nawo:

Ivithamini A  

Igcina isikhumba sakho sigqamile, ivikela izifo kanye nezifo, futhi ibalulekile empilweni yamehlo.

I-Vitamin B12  

Yandisa amazinga wamandla, isekela ukukhiqizwa kwe-DNA futhi ithuthukise impilo yobuchopho.

I-vitamin C

Kuyasiza ukwakheka kwe-collagen ukusekela izinwele nesikhumba okunempilo, kuvimbele ukulimala kwamangqamuzana futhi kuqinise amasosha omzimba.

I-Vitamin D3

Impilo yamathamboini isekela, ikhulise ukumuncwa kwe-calcium futhi iqinise amasosha omzimba.

calcium

Isekela ukwakheka kwamathambo namandla ukuvimbela ukukhumuzeka kwamathambo nokulahlekelwa kwamathambo ngesikhathi sokunqamuka kokuya esikhathini.

I-Folate  

Idlala indima ekuphindaphindeni kwe-DNA futhi iyadingeka ukuze kuvinjelwe ukukhubazeka kokuzalwa ngesikhathi sokukhulelwa.

Demir 

Ikhiqiza amangqamuzana abomvu egazi anempilo ukusiza ukuletha umoya-mpilo emzimbeni.

Kungcono Kakhulu Ukudla Ukudla Kwemvelo Ukuze Uthole Amavithamini Namaminerali

amavithamini amaningiakuyona inketho engcono kakhulu yezempilo. Eqinisweni, ubufakazi bokuthi bathuthukisa impilo yabantu abaningi buthaka futhi abuguquki. Kwezinye izimo, zingase zidale nokulimala.

Uma untula izakhi, khona-ke kuwukuhlakanipha ukuthatha kuphela isithasiselo somsoco esidingekayo. amavithamini amaningiiqukethe inani elikhulu lakho konke, okuningi kwakho ongakudingi. 

Ukudla ukudla okungokwemvelo ngokudla okulinganiselayo kuqinisekisa impilo yesikhathi eside.