Ngokutsho kweeNutritionists, ezi zizithako ezisixhenxe zemultivitamin yakho ekufuneka ubenazo

Umxholo

• 1. Vitamin D
• Ukutya okune-vitamin D
  
• 2. Magnesium
• 3. Ikhalsiyam
• Ukutya okune calcium
  
• 4. IZinki
• Ukutya okune-zinc
  
• 5. Intsimbi
• 6. Folate
• Ukutya okune folate
  
• 7. Vitamin B-12
• IiVithamini ezininzi ezilingana ngokufutshane:
  
• Musa ukuxhomekeka kwi-multivitamin yakho

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuthanda kwethu izongezo kufikelele kwi-30 yezigidigidi ngonyaka. Kwaye phezulu kwoluhlu? IiVithamini ezininzi.

"Ndizama ukufumana zonke izondlo zam ekhitshini lam endaweni yekhabhathi yam yamayeza, kodwa njengomntu okwenyani, ndiyazi ukuba ukuhlangabezana neemfuno zesondlo sam ngalo lonke ixesha akunakwenzeka," utshilo uBonnie Taub-Dix, RDN, umyili weNgcono Kunokutya. Ngaphezulu koko, kunokubakho ezinye izinto zobomi ezenza ukuba ukuncedisa kuyimfuneko- ukukhulelwa, ukuya exesheni, okanye iimeko ezingapheliyo.

Olunye uphononongo luka-2002 lafumanisa ukuba ukusilela kweevithamini kuqhelekile kunxulunyaniswa nezifo ezinganyangekiyo, kwaye ukongezwa kunokunceda. Nokuba ukutya okupheleleyo akunakukunika izondlo ozifunayo, xa uzifuna. Kulapho kungena khona iivithamini.

Ukuqala, i-multivitamin yemihla ngemihla inokukunceda ukubonelela ngesiseko esihle sempilo yakho. Inokukukhusela xa ujongene noxinzelelo, ukulala kakubi, okanye ukungawenzi umthambo rhoqo. Ngaphandle kokutya "okugqibeleleyo", le micimbi ingenza ukuba kubenzima emzimbeni wakho ukufunxa ngokufanelekileyo izakhamzimba, ucacisa isondlo uDawn Lerman, MA, CHHC, LCAT, AADP.

Kodwa ngeemanyano ezininzi zeevithamini kunye nezamaminerali, sazi njani ngokuthe ngqo ukuba sijonge ntoni xa uthenga i-multivitamin? Ngethamsanqa, awudingi isidanga esiphakamileyo kwisondlo ukufumana ukuba zeziphi izinto ezifanelekileyo ukuthatha nge-OJ yakho yakusasa. Sibuze iingcali ezine ukuba zisixelele ukuba zeziphi izithako ezisixhenxe ezifunekayo i-multivitamin yakho, nokuba ukhetha oluphi uphawu.

1. Vitamin D

I-Vitamin D inceda imizimba yethu ukuba ifumane i-calcium, ebalulekileyo kwimpilo yethambo. Ukungafumani ngokwaneleyo kule vithamini kunokunyusa:

• amathuba okuba ugule
• amathuba akho ethambo kunye neentlungu zomqolo
• ukulahleka kwethambo kunye neenwele

Ngelixa ngokobuchwephesha kufuneka ubenakho ukufumana ivithamini D yakho yemihla ngemihla ngokuba selangeni imizuzu eli-15, inyani kukuba ngaphezulu kweepesenti ezingama-40 zabantu baseUnited States abenzi njalo. Ukuhlala kwiindawo zobusika obunokukhanya okuncinci kwelanga, ukusebenza kwi-9 ukuya kwi-5 yobomi, kunye nokusebenzisa i-sunscreen (ethintela ukwenziwa kwe-vitamin D) kwenza ukuba kube nzima ukufumana ivithamin D.Le vithamini kunzima ukuza nokutya, yiyo loo nto iTaub-Dix isitsho ukukhangela esi sithako kwi-multi yakho.

Ukutya okune-vitamin D

• iintlanzi ezinamafutha
• izikhupha zamaqanda
• ukutya okuqinisiweyo njengobisi, ijusi kunye nesiriyeli

Ipro-tip: IZiko leSizwe lezeMpilo (i-NIH) licebisa ukuba abantwana abaneminyaka eyi-1-13 ubudala kunye nabantu abadala abaneminyaka eyi-19-70, kubandakanya nabasetyhini abakhulelweyo nabancancisayo, bafumane i-600 D ye-vitamin D ngosuku. Abantu abadala kufuneka bafumane i-800 IU.

2. Magnesium

I-Magnesium sisondlo esibalulekileyo, oko kuthetha ukuba kufuneka siyifumane ekutyeni okanye kwizongezo. U-Lerman uqaphele ukuba i-magnesium yaziwa kakhulu ngokuba ibalulekile kwimpilo yethu yethambo nakwimveliso yamandla. Nangona kunjalo, i-magnesium inokuba nezibonelelo ezininzi kunoko. Wongeza ukuba le minerali nayo:

• ukuzolisa inkqubo yethu yeemvakalelo kunye nokunciphisa uxinzelelo
• ukunciphisa iingxaki zokulala, njengoko kucetyisiwe
• lawula ukusebenza kwemisipha kunye nemithambo-luvo
• ukulinganisa amanqanaba eswekile yegazi
• yenza iprotheni, ithambo, kunye neDNA

Kodwa abantu abaninzi banesiphene semagniziyam ngenxa yokuba bengatyi kutya okufanelekileyo, hayi kuba befuna izongezo. Zama ukutya ithanga, isipinatshi, i-artichoke, iimbotyi zesoya, iimbotyi, itofu, irayisi emdaka, okanye amandongomane (ngakumbi amantongomane eBrazil) ngaphambi kokutsiba kwizisombululo.

Ipro-tip: U-Lerman ucebisa ngokujonga isongezelelo nge-300-320 mg ye-magnesium. I-NIH iyavuma, icebisa ukuba kungabikho ngaphezulu kwe-350-mg yokuxhasa abantu abadala. Ezona fom zilungileyo ziyi-aspartate, i-citrate, i-lactate, kunye ne-chloride apho umzimba ubamba ngokupheleleyo.

3. Ikhalsiyam

akafumani calcium ngokwaneleyo ekudleni kwabo. Oku kuthetha ukuba abo bantu abafumani minerali bayifunayo kumathambo kunye namazinyo omeleleyo. Abasetyhini ngokukodwa baqala ukuphulukana nokuxinana kwethambo ngaphambili, kunye nokufumana ikhalsiyam eyaneleyo kwasekuqaleni kokona kukhusela kokona kulungileyo kulahleko.

Ukutya okune calcium

• ukutya okuziinkozo okuqinisekisiweyo
• Ubisi, itshizi, iyogathi
• intlanzi enetyiwa
• i-broccoli kunye ne-kale
• amandongomane kunye neebutter nut
• iimbotyi neelentile

Ukuba ukutya kwakho kutyebile koku kutya, kunokwenzeka ukuba ufumane i-calcium ngokwaneleyo.

Ipro-tip: Inani lecalcium elinconywayo ngosuku liyi-1,000 mg kubantu abadala, kwaye ngelixa ungafuneki ufumane zonke iimfuno zakho zekhalsiyam kwimultivitamin, uyafuna ukuba zibekho, uLerman uyachaza. UJonathan Valdez, i-RDN, isithethi seNew York State Academy yeZondlo kunye neDietetics kunye nomnini weGenki Nutrition ucebisa ukuba ufumane ikhalsiyam ngohlobo lwe calcium citrate. Le fomu ikwandisa ukufumaneka kakuhle, kubangele iimpawu ezingaphantsi kubantu abanemicimbi yokufunxa.

4. IZinki

"I-Zinc ihlala iphantsi kubantu abadala nakubani na ophantsi koxinzelelo olukhulu," utshilo uLerman. Yeyiphi, (molo!) Nguwo wonke umntu. Kwaye iyavakala. I-Zinc ixhasa amajoni ethu omzimba kwaye inceda umzimba wethu usebenzise iicarbohydrate, iiprotein, kunye namafutha kumandla. Ikwanceda ekunyangeni amanxeba.

Ukutya okune-zinc

• iimbatyisi
• inyama yenkomo etyiswe ngengca
• imbewu ithanga
• ispinatshi
• inyama yenyama
• tahini
• isardadi
• irayisi emdaka
• imbotyi yengqolowa
• tempeh

Ukutya okuphakathi kwaseMelika akutyebanga kukutya okunika i-zinc, kwaye umzimba awukwazi ukugcina i-zinc, yiyo loo nto uLerman ecebisa ukuba izongezo zakho zemihla ngemihla ziqaqambise esi sithako.

Ipro-tip: U-Lerman ucebisa ngokufumana i-multivitamin ene-5-10 mg ye-zinc. I-NIH icebisa ukuba ufumane malunga ne-8-11 mg ye-zinc yonke imihla, ke isixa ofuna ukuba i-multivitamin yakho ixhomekeke kukutya kwakho.

5. Intsimbi

"Intsimbi kufuneka ikwi-multivitamin yakho, kodwa ayinguye wonke umntu odinga isinyithi ngokulinganayo," ululeka ngelitshoyo uLerman. Ezinye zezibonelelo zentsimbi zibandakanya:

• ukwanda kwamandla
• ukusebenza kwengqondo okungcono
• iiseli ezibomvu ezisempilweni

Abo batya inyama ebomvu bafumana isinyithi esaneleyo, kodwa iimeko ezithile ezinje ngokuba sexesheni kwakho, ukuhamba ngexesha lokufikisa, kunye nokukhulelwa kungonyusa inani le-iron olifunayo. Kungenxa yokuba i-iron ibalulekile ngexesha lokukhula ngokukhawuleza kunye nophuhliso. Abalimi bemifuno kunye nemifuno banokufuna ukuqinisekisa ukuba i-multivitamin yabo inentsimbi, ngakumbi ukuba abayifaki inyama kunye nokunye ukutya okunotye.

Ipro-tip: "Khangela iqela elinamalungu ayi-18 mg yesinyithi ngohlobo lwe-ferrous sulfate, i-ferrous gluconate, i-ferric citrate, okanye i-ferric sulfate," ucebisa watsho uValdez. Ngaphandle koku kwaye uValdez uthi ungaziva unesiyezi.

6. Folate

I-Folate (okanye i-folic acid) yaziwa kakhulu ngokunceda ekukhuleni komntwana kunye nokuthintela iziphene zokuzalwa. Kodwa ukuba ukhula ngezikhonkwane zakho, ukulwa nokudakumba, okanye ujonge ukulwa nokudumba, esi sithako sibalulekile, naso.

Ukutya okune folate

• imifuno enamagqabi amnyama
• iponyoponyo
• iimbotyi
• isitrasi

Ipro-tip: Kuya kufuneka ujonge ukufikelela kwi-400 mcg yefolate, okanye i-600 mcg ukuba ukhulelwe. “Xa ukhetha izinto ezininzi, jonga i-methyl folate kwileyibhile. Yifom esebenzayo ngakumbi ebonisa imveliso egqibeleleyo, ”ucebisa u-Isabel K Smith, MS, RD, CDN. UValdez wongeza ukuba xa uthatha i-folate kunye nokutya, iipesenti ezingama-85 zayo ziyangeniswa, kodwa xa zithathwa kwisisu esingenanto, uya kufumana iipesenti ezili-100 zazo.

7. Vitamin B-12

Ubunzima be-B-vitamin bufana nomzi-mveliso owenziwe ngabasebenzi abasibhozo abakhutheleyo abadibana kunye ukudala nokugcina amandla emizimba yethu ngokwaphula ii-micronutrients esizityayo (amafutha, iiproteni, ii-carbs).

Kodwa nganye inendima ekhethekileyo, nayo. U-Lerman uthi ngokuthe ngqo, i-vitamin B-12 isebenza ukugcina imithambo-luvo kunye neeseli zomzimba zisempilweni kwaye inceda ekwenzeni i-DNA, izinto zemvelo kuzo zonke iiseli. I-Vegan okanye imifuno ithambekele ekunqongophaleni kwe-vitamin B-12 kuba uninzi lwemithombo yokutya isekwe kwizilwanyana njengenyama, inkukhu, intlanzi kunye namaqanda.

Ipro-tip: Inani elinconywayo le-B-12 lingaphantsi kwe-3 mcg, ke uLerman ucebisa ngokukhangela ivithamini ene-1 ukuya kwi-2 mcg ngokusebenza kuba umzimba wakho ulahla nayiphi na i-B-12 eyongezelelweyo xa uchama. I-B-12 ikwanazo neefom ezininzi, ke uSmith ucebisa ukuba ujonge uninzi oluphethe i-B-12 njenge-methylcobalamin (okanye i-methyl-B12), ekulula kakhulu ukuba imizimba yethu ikwazi ukuyifumana.

IiVithamini ezininzi ezilingana ngokufutshane:

• IiMultivitamini zabafazi baseBayBerg, $ 15.87
• INaturelo yokuTya konke kweMultivitamin yaMadoda, $ 42.70
• I-Centrum yabantu abadala iMultivitamin, i- $ 10-25

Musa ukuxhomekeka kwi-multivitamin yakho

"Oku kunokuba kucacile, kodwa kuyafaneleka ukuphinda: Xa kuziwa kwiivithamini kunye neemaminerali, zifumane ekudleni kuqala," uTaub-Dix usikhumbuza. Imizimba yethu yenzelwe ukuvuna izakha mzimba kukutya esikutyayo, kwaye sizakufumana zonke izakha mzimba esizifunayo, okoko nje sitya ukutya okwahlukeneyo kunye nokulinganayo.

Kungenxa yokuba ekupheleni kosuku, izongezo kufuneka zithathelwe ingqalelo njengezonyusa ibhonasi, hayi ukubuyisela ukutya. Kwaye zonke iingcali esithethileyo ukuba zivume: I-double-decker ene-multi ekuseni nje ayiyi kuyisika.

UGabrielle Kassel ngu ukudlala umbhoxo, ukudlala udaka, iprotein-smoothie-ukudibanisa, ukulungiselela ukutya, ukuCrossFitting, Umbhali wezempilo oseNew York. Uye ube ngumntu wasekuseni, wazama umceli mngeni we-Whole30, watya, wasela, waxukuxa, wahlikihlwa kunye namalahle, konke egameni lobuntatheli. Ngexesha lakhe lokuphumla, unokufunyanwa efunda iincwadi zokuzinceda, ukucofa ibhentshi, okanye ukuziqhelisa. Mlandele phambili I-Instagram.