Ungayikhetha njani eyona Multivitamin ilungele wena

Umxholo

• Eyona Multivitamin ilungileyo kwabasetyhini: Indlela yokukhetha
• Izizathu ezi-5 zokwenza enye yeziMultivitamini eziGqwesileyo zaMakhosikazi kuMkhwa wemihla ngemihla
• Iintsomi zeMultivitamin: Inyani ngokuchasene neFiction
• Imibuzo eqhelekileyo malunga neMultivitamini yaBasetyhini
• I-3 yeeVithamini eziGqwesileyo zabafazi (Zonke ziyaHlaziywa!)
• Uphengululo lwe

Awuyi kwindawo yokuzivocavoca okanye ubaleke ngaphandle kokulungiselela zonke izinto ezibalulekileyo: iiteki, i-headphones, ibhotile yamanzi. Kodwa ngaba uyayilungiselela imini yakho ngenye yee-multivitamins ezilungileyo zabasetyhini?

Amathuba kukuba, awuphumi enye imihla ngemihla-phantse isiqingatha sabasetyhini abangaphantsi kweminyaka engama-40 abakwenzi, ngokutsho kwamaZiko oLawulo lweSifo kunye noThintelo. Impazamo enkulu, kuba ngaphezulu kweepesenti ezingama-90 yabasetyhini abakuma-20s, 30s, kunye nama-40s abahlangabezani neemfuno zabo zovithamini kunye nezamaminerali ngokutya kuphela-kwaye uyayidinga loo nto nangaphezulu ukuba uzilolonga. (Inzululwazi iyakungqina oku ukuba kuyinyani: Ukusilela kwezi vithamini zisixhenxe kunokwenza ukuba ukuzilolonga kwakho kube nzima.)

Ukusebenza ngamandla kuphakamisa iimfuno zomzimba kunye nezezimbiwa, ngenxa yoko kuqinisekisiwe ukuba awuzukufumana izakhamzimba ezoneleyo ekutyeni, utshilo ugqirha wezolimo uDawn Weatherwax-Fall, R.D. Isikhokelo esipheleleyo se-Idiot kwiSondlo seMidlalo.

Qhubeka ufunda ukuze ufunde ngezizathu ezitsha ezimangazayo zokuba uninzi luyimfuneko, kunye nendlela yokufumana ezona vithamini zibalaseleyo zabasetyhini (sabelana ngeenkcukacha zelebheli zokukhangela kunye nokuchaza amagama!).

Eyona Multivitamin ilungileyo kwabasetyhini: Indlela yokukhetha

Iivenkile ezithengisa iziyobisi zithwala iivithamini ezingaphezulu kune-nail-polish shades, kodwa oko akuthethi ukuba ungakhetha nayiphi na endala. I-Consumer Lab kutshanje ifumanise ukuba ngaphezulu kwesiqingatha se-21 ye-multivitamini abazivavanyileyo ayinazo izixa zezondlo ezidweliswe kwileyibhile. Okubi nangakumbi kukuba, ezinye iicapsules azizange zikwazi ukukhupha izithako ngokufanelekileyo okanye zosulelwe yityhefu yelothe. (Inxulumene: Zikhuseleka kangakanani iZongezo zokutya?)

Ngoko ke ukhetha njani i-multivitamin engcono kakhulu yabasetyhini? Ezona mveliso zisemgangathweni ophezulu zithande ukuba ziivenkile zokugcina ezivela kwimixokelelwane emikhulu (iThagethi, iWal-Mart, kunye neRite Aid) okanye iinkampani ezinamagama amakhulu (One A Day, Vitamin World, Centrum, kunye nePuritan's Pride). Ukongeza, jonga ileyibhile kwezi ndlela zintathu:

• Ubuncinci i-600 IUs yevithamin D. Sukuzilungiselela ii-IU ezingama-400 kwezinye izinto ezininzi. Udinga ngakumbi le supervitamin, ekhuthaza amathambo aqinileyo, ikhuthaza ukukhuseleka, ilawula uxinzelelo lwegazi kwaye, kwisifundo esinye, yayanyaniswa ne-50 yepesenti yengozi ephantsi yomhlaza webele. (Ucinga ukuba ufuna ngakumbi? Nantsi indlela yokukhetha ezona zongezelelo zevithamin D.)
• 18 milligrams yentsimbi. Abasetyhini abancinci bayayidinga le mali ukubuyisela oko baphulukana nenyanga rhoqo ngokuya exesheni, ukanti uninzi lwee-multis azinantsimbi kwaphela kuba amadoda nabasetyhini abadala banokufumana kakhulu. (Yimbiwa ebaluleke ngokukodwa kubafazi abakhutheleyo!)
• I-micrograms ezingama-400 ze-folic acid. Nantoni na engaphantsi kwale dose yemihla ngemihla ayinakwanela ukunceda ukukhusela iziphene zokuzalwa.

Izizathu ezi-5 zokwenza enye yeziMultivitamini eziGqwesileyo zaMakhosikazi kuMkhwa wemihla ngemihla

1. Nqanda iminqweno. Uninzi lunokukwenza ungalambi kakhulu xa usenza ukutya, izifundo zityhila. Abaphandi bacinga ukuba i-short-circuits impendulo yendalo yomzimba ekusikeni kweekhalori, okokongeza umdla wokutya ukulwa nokunqongophala kwevithamini.
2. Gcina amandla. IVithamini elungileyo ithintela isinyithi esisezantsi, esikwenza urhuqe ngexesha lokuzilolonga kwaye kunokubangela nelahleko yeenwele. Omnye kwabasetyhini abali-10 usezantsi kwisinyithi, kunye nabantu abatya inyama, vegans, iimbaleki ezinyamezelayo, kwaye nabani na onamaxesha anzima usengozini ngakumbi. (Idibeneyo: Ukutya okuTyebileyo kweNsimbi okungahambanga)
3. Londoloza intliziyo yakho. Izithako uninzi lwee-multivitamini zabasetyhini zinxulunyaniswe nomngcipheko wesifo sentliziyo esezantsi. Kodwa luncedo—hayi indawo—iziqhamo kunye nemifuno, enokuhambisa ezinye iikhompawundi zokulwa nezifo.
4. Ukuphelisa umdlavuza webele. Ukuthatha uninzi kunokurhoxisa umngcipheko webele lomhlaza webele owenziwe kukusela utywala. Isongezelelo sinokulungisa ukusilela okubangelwa butywala kweevithamini ze-B ezikhuthaza ukukhula kwethumba, uphando lubonisa.
5. Khulelwa. Abasebenzisi abaninzi banomngcipheko ophantsi weepesenti ezingama-41 wokungachumi kwe-ovulatory, bafumana isifundo seHarvard School of Public Health. I-Folic acid kunye nezinye iivithamini ze-B zibonakala zinceda ukukhuthaza i-ovulation enempilo.

Iintsomi zeMultivitamin: Inyani ngokuchasene neFiction

Imibuzo yePop: Ukuba usebenza nzima, ufuna iitoni zezongezo, akunjalo? Akunjalo, kodwa iifomsile ezithile kunye neemveliso zinokukunceda ukunyamezela kwakho kuloo miba mide. Apha, ezinye zeentsomi eziqhelekileyo, kunye nento ekufuneka uyazi. (Idibeneyo: Ungathenga njani ezona Zixhobo ziLungileyo zokuLwa nokuGuga-Ezisemthethweni ngokusemthethweni)

Yinyani okanye ayisiyonyani: Iimbaleki kufuneka zithathe izongezo ezongezelelekileyo ze-B.

Ubuxoki. Uphando lubonisa ukuba ukwenza umthambo ngamandla kwandisa imfuno yomzimba wakho yeevithamini B ezininzi, ezinceda ukulungisa umonakalo wezihlunu kunye nokunciphisa amanqanaba e-homocysteine, i-amino acid edityaniswa nomngcipheko wesifo senhliziyo onyukayo kubantu abenza umthambo ngaphezu kweeyure ezili-12 ngeveki. Kodwa musa ukukhupha isongezelelo se-B esahlukileyo. I-multivitamins engcono kakhulu yabasetyhini abakhokela ubomi obusebenzayo iquka ubuncinane i-100 yeepesenti yexabiso lemihla ngemihla (DV) ye-riboflavin, i-B6, i-B12, kunye ne-folic acid, uthi uMelinda M. Manore, Ph.D., RD, uprofesa wezondlo kunye sebenzisa isayensi kwiYunivesithi yaseOregon State eCorvallis.

Ukusebenza kukubeka emngciphekweni okhethekileyo wokuswela ivithamin D.

Yinyani. Ngaphezu kwesiqingatha sabasetyhini abafumani i-D ngokwaneleyo, kodwa iimbaleki zilindeleke ukuba zibe namanqanaba aphantsi. Izazinzulu zicinga ukuba kungenxa yokuba zinomnye umkhwa osempilweni: ukuqokelela kwiscreen selanga ngaphezu komfazi oqhelekileyo (imitha ye-UV ingumthombo ophambili we-D). I-Low D inokuchaphazela ukusebenza kwemisipha kunye nempilo yethambo (kubalulekile ekufunxeni i-calcium ukukhusela amathambo ngexesha lezemidlalo elinempembelelo ephezulu). Bonke abantu basetyhini kufuneka bajolise kwii-IUs ezili-1 000 ubuncinci mihla le, kodwa abasetyhini abasebenzayo badinga ukuya kuthi ga kwi-2,000 IUs. Xa ukhetha isongezelelo se-D, qiniseka ukuba unomdla kwinto oyifumanayo kwizongezo zakho ezininzi kunye necalcium.

Zonke ezo zivalo zamandla ezahlukeneyo zenza into enye.

Ubuxoki. Imivalo emininzi ineeprotheyini kunye namafutha amaninzi, anokucaphukisa isisu sakho-into yokugqibela oyifunayo kwimarathon. Udinga ibha epakisha i-carbs egayiweyo kakhulu, eguqulela ngokukhawuleza kwi-glucose ukuya kwizihlunu ezisebenzayo. Ngaba 30 ukuba 60 grams carbs ngeyure ukukugcina truckin '(ukubheja enye elungileyo: Power Bar Performance Bars). Emva kokuzilolonga, ibha ene-6 ukuya kwi-10 yeeprotheyini (ezinje ngeClif bar) iya kunceda ukwakha imicu yemisipha eyaphukileyo. Ezona bhari zingcono zinesodium kunye nepotassium zokutshintsha iityuwa ozibilayo kodwa azigcwaliswanga ziivithamini osele uzifumene kuninzi lwakho. (Eyeleleneyo: Ngaba Kusempilweni Ukutya Iprotheyini yeBha yonke imihla?)

Imibuzo eqhelekileyo malunga neMultivitamini yaBasetyhini

"Kutheni le nto i-multivitamin yam ijika i-pee yam ibe mthubi kangaka?"

Ngokuchasene nenkolelo eqhelekileyo, oko akuthethi ukuba uchama izondlo, utshilo i-Weatherwax-Fall. "Luphawu oluphilileyo lokuba umzimba wakho usebenzisa iivithamini ze-B kubuninzi bakho kwaye ukhupha nakuphi na ukugqithisa."

"Kutheni ndifuna i-calcium eyongezelelweyo?"

I-Multis ayinazo i-milligram ezicetyiswayo kuba ipilisi inokuba nkulu kakhulu ukuba ingaginya (le minerali ineemolekyuli ezinkulu!). Ukufumana i-calcium oyifunayo, thabatha isongezelelo esahlukileyo sama-200 ukuya kuma-400 mg esine-100 ukuya kwi-200 ye-IU ye-vitamin D yokunceda ukufunxwa. Musa nje ukuvelisa iipilisi ezininzi zekhalsiyam ngaxeshanye okanye ngaxeshanye nezinto ezininzi: Umzimba wakho unokufumana i-calcium ngeedosi ezincinci kuphela. (Ibhonasi: Eyona mithombo yeCalcium igqwesileyo yeeVegans)

"Ngaba ndingenza i-OD kwiivithamini ukuba nditya i-cereal eqiniweyo?"

Ewe. Unokufumana i-folic acid eninzi kakhulu. Bambelela kwimigangatho yakho yemihla ngemihla kwaye utsibe isiriyeli, okanye uthathe uninzi lwakho yonke imihla. (Inqaku: Ukukhumbula ukuba loluphi usuku oza kuthatha izinto ezininzi, zibhale phantsi kwisicwangciso sakho.)

"Ngaba iivithamini ziphelelwa lixesha?"

Uyabheja. (Kanye njenge-sunscreen!) Xa uthenga, qiniseka ukuba umhla wokuphelelwa yisikhathi ubuncinci unyaka. Nje ukuba uzise ibhotile ekhaya, yigcine kwindawo epholileyo ngaphandle kwelanga.

"Ngaba inomsebenzi xa ndithatha i-multi yam?"

Ewe. Kungcono ukuyithatha emva kokutya, kuba ukutya okusesiswini sakho kukhuthaza ukufunxa umzimba wakho kwezondlo.

I-3 yeeVithamini eziGqwesileyo zabafazi (Zonke ziyaHlaziywa!)

I-multivitamin sesinye sezona zixhobo zibalaseleyo onokuzongeza kwimpilo yakho kunye nezixhobo zokomelela ukuze uphucule impilo yakho kwaye usebenze kangangoko, kodwa amaxesha amaninzi zomile, zitshizi, kwaye kunzima ukuminxeka. Hayi kwakhona! Ngelixa unokuba mdala kakhulu ukuba ungakonwabela iivithamini ze-Flintstones Gummies, ezi multivitamins zihlafunwayo zabasetyhini ziyonwabisa nje, zinencasa, kwaye zimibalabala njengabalingane babo bomntwana-kwaye bapakishe izondlo ezibalulekileyo ezifunwa ngabasetyhini abadala. (Idibeneyo: Ngaba iivithamini ezenzelwe wena ziyinyani?)

1. I-Naturemade Calcium yabantu abadala Gummies. Oku kufanelekile kubantu abadala abafuna indlela emnandi ngakumbi, enencasa yokufumana ixabiso lemihla ngemihla le-calcium. Azinayo nayiphi na i-gluten, idayi yokwenziwa, izilondolozo, okanye imvubelo, kwaye uze kwi-cherry, i-orange kunye ne-strawberry flavour. ($25.99 for 100, amazon.com)
2. Kanye ngoSuku iVitaCraves Gummies yabasetyhini. I-multivitamin epheleleyo eyilelwe ngokukodwa abasetyhini, ezi zivela kwi-orenji, i-cherry, kunye ne-raspberry flavour eluhlaza kwaye zinike iivithamini ze-B ukukunceda uhlale unamandla ukusuka kusasa kude kube sebusuku, kunye ne-calcium yokuxhasa impilo yethambo kunye neevithamini A, C, kunye no-E Impilo yolusu. ($ 20.10 nge-150, amazon.com)
3. I-Centrum Flavour Burst. Yenzelwe ngokukodwa amadoda nabafazi abasebenzayo, ezi ziqhayisa nge-antioxidants kunye neevithamini ze-B ukunceda ukugcina amandla. ($ 26.83 ye-120, amazon.com)

Uphengululo lwe