Xa Kufuneka Uthathe I-Supplement

Umxholo

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Ukusukela oko umama wakho wakunika iiFlintstones zakho zokuqala ezingahlaziyekiyo, ucinga ngokuthatha izinto ezininzi eziyimfuneko mihla le. Kodwa ke kwiinyanga ezimbalwa ezidlulileyo, uphononongo olukhulu olwenziwe nguFred Hutchinson Cancer Research Centre e Seattle wabiza ukuba impilo akukho-brainer umbuzo: Abasetyhini pop multivitamins musa ukunciphisa ingozi yomhlaza okanye isifo sentliziyo kwaye musa. baphila ixesha elide kunabo bahamba ngaphandle, batsho abaphandi. Ukutya, hayi iipilisi, kulapho izondlo zakho kufuneka zivele khona. Ngaba nawe-kunye nezigidi zabanye abafazi-bechitha imali yakho kwinto ongayifuniyo?

"Unokuba-ukuba ukutya kwakho bekugqibelele ngandlela zonke," utshilo u-Elizabeth Somer, R.D., umbhali we Isikhokelo esifanelekileyo kwiiVithamini kunye neMinerali kunye Ubume ilungu lebhodi yabacebisi. Kodwa inyani kukuba, akukho namnye kuthi ohlala kwihlabathi eligqibeleleyo, kwaye indlela yethu yokutya ibonisa oko. Njengomphumo wokutya, ukukhawuleza iziqhamo kunye nemifuno (njengama-89 ekhulwini kwabasetyhini), kwaye uxakeke kakhulu ukuba ungadli ngokufanelekileyo kwisidlo ngasinye, uninzi lwabasetyhini aluhlangabezani neemfuno zemihla ngemihla zezondlo ezibalulekileyo, njenge-calcium, i-magnesium , ifolic acid, kunye nevithamin E, ngokutsho kweSebe lezoLimo laseMelika. Kwaye ixesha elingaphezulu, ezo ntsilelo ziya kuthatha impilo yakho.

"Kungenxa yoko le nto ndicebisa ukuba wonke umntu wasetyhini athathe i-multivitamin esisiseko," utshilo uSomer. "Akubizi kwaye iqinisekisa ukuba uya kuvalwa naziphi na izikhewu zesondlo." Kodwa nangona kunjalo, uthi, uninzi oluninzi alunakwanela. Ezinye iindlela zokuphila ezinempilo-ezifana nokunxiba i-sunscreen okanye ukuqhuba i-marathon-inokunyusa imfuno yakho yeevithamini kunye neeminerali nangakumbi. Funda ukuze ufunde ukuba zeziphi iimeko eziqhelekileyo ezifuna ukongezwa kokutya ukuze unciphise umngcipheko wokugula, wonge amandla akho, kwaye uphalaze iiponti ezimbalwa.

1. Uzama Ukwehlisa

Ufuna i-CALCIUM

Utsiba idessert kwaye wabetha ijim lonke ixesha lasehlotyeni- kwaye awukazilahli iiponti ezi-5 zokugqibela. Yintoni enika? Amathuba okuba ungomnye wama-75 epesenti yabasetyhini abasilelayo kwi-1,000 milligrams (mg) ecetyiswayo ye-calcium yonke imihla. Isifundo esitsha kwi Ijenali yaseBritani yeZondlo icebisa ukuba ukungafumani ngokwaneleyo le minerali kunokukwenza kube nzima ukukhupha ubunzima: Xa abaphandi bebeka ukugqithisa, abafazi abangenayo i-calcium kwi-low-calorie diet, bafumanisa ukuba abo bathatha i-1,200-mg ye-calcium supplement imihla ngemihla bachitha i-11 ngaphezulu. iiponti kwiinyanga ezine kunabo baqhubeka nokufumana ngaphantsi kwe-800 mg ngosuku. Abaphandi bathi i-calcium inokulawula ukukhutshwa kwe-leptin, ihomoni elawula ukutya.

Idosi yemihla ngemihla Ubuncinci i-1,200 mg ngosuku kwiidosi ezintathu ze-500 mg okanye ngaphantsi. Umzimba ungafumana kuphela loo mali kanye, utsho uSomer; ezininzi ezininzi ziqulathe phakathi kwe-100 kunye ne-450 mg. Kuphephe ukuthatha kunye caffeine kunye ingqolowa bran, zombini ezi block ukufakwa.

Imithombo yokutya 1 ikomityi yejusi ye-orenji ene-calcium (350 mg), ii-ounces ezi-3 zesardadi (325 mg), iimbotyi zesoya eziphekiweyo ezi-1 (195 mg), 1 ikomityi ye-cottage cheese (187 mg).

2. UkwiPilisi

Ufuna iVITAMIN B6

Ngaba ndiziva ndidiniwe kwaye ndidangele ngalo lonke ixesha? Ulawulo lwakho lokuzalwa lunokuba netyala. Kwisifundo esivela kwiYunivesithi yaseTufts, iipesenti ezingama-75 zabantu abathatha izinto zokuthintela ukukhawula abangakhange bathathe i-multivitamin babenamanqanaba asezantsi okunyusa amandla e-vitamin B6. "Kusenokwenzeka ukuba i-vitamin isetyenziselwa ukuguqula i-estrogen, inxalenye ephambili kwiipilisi ezininzi zokulawula ukuzalwa," kusho umphandi okhokelayo uMartha Morris, Ph.D. IVithamin B6 inceda ukuguqula ukutya kube ngamandla kunye nokugcina ukusebenza kwemithambo-luvo, ngoko ke ukuzitshintsha ngokwakho kunokukhokelela ekudinweni, ukucaphuka, kunye nokudakumba.

I-dose yemihla ngemihla i-2 mg, ongayifumana kwii-multivitamines ezininzi. Unokuphinda utshintshe kwi-vitamin eqhelekileyo ukuya kwi-prenatal. "Ipilisi nganye yokubeletha idla ngokuba ne-2.6 milligrams ye-B6 okanye ngaphezulu," kusho uMorris. "Kodwa qaphela i-megadoses, kuba ukufumana rhoqo i-100 milligrams okanye ngaphezulu kwevithamini kunokukhokelela kumonakalo we-nerve."

Imithombo yokutya 1 i-potato ebhaka (0.5 mg), ibhanana eyi-1 (0.4 mg), i-1 indebe ye-pepper ebomvu (0.3 mg).

3. Ungumntu otya imifuno kuphela

Udinga i-VITAMIN B12 NE-Iron

Malunga neepesenti ezingama-26 zabantu abatya imifuno kunye neepesenti ezingama-52 zemifuno (abantu abaphepha ubisi kunye namaqanda ukongeza kwinyama) abanalo ivithamin B12, ngokophando lwakutsha nje oluvela kwiSibhedlele iYunivesithi yaseSaarland eJamani. Kungenxa yokuba iimveliso ezilinywe zizilwanyana kuphela kwemithombo yendalo yesondlo, enceda ukugcina imithambo esempilweni kunye neeseli ezibomvu zegazi. "Skimp kwi-B12 rhoqo, kwaye uya kuzibeka emngciphekweni wokulimala kwenzwa, iingxaki zememori, kunye nesifo senhliziyo," kusho uSomer.

Abantu abatya imifuno nabo banokuthi babeke impilo yabo emngciphekweni ukuba abayijongi intsimbi yabo. Isinyithi esisenyameni sitsalwe ngokufanelekileyo ngakumbi kunohlobo kwimithombo esekwe kwizityalo, njengeembotyi kunye ne-tofu; ngenxa yoko, abatya imifuno badinga i-33 mg yeminerali, ngelixa abadli benyama bafuna kuphela i-18 mg, ngokutsho kweZiko lezoNyango. Ngenxa yokuba i-iron inceda ukuhambisa ioksijini kuwo wonke umzimba, ukungafumani ngokwaneleyo kungakhokelela ekudinweni nasegazini. Thetha nogqirha wakho phambi kokuba uthathe isongezelelo se-iron, nangona-uya kujonga inqanaba legazi lakho kwaye akwazise ukuba uyayifuna (i-iron engaphezulu inokonakalisa amalungu, njengesibindi nentliziyo yakho).

Idosi yemihla ngemihla I-2.4 mcg ye-vitamin B12 kunye ne-33 mg yesinyithi (uninzi lweevithamini ezininzi zibonelela nge-6 mcg ye-B12 kunye ne-18 mg yesinyithi). Kunqande ukuthatha ipilisi yakho ngekofu okanye iti, enokuthintela ukufunxeka kwentsimbi.

Imithombo yokutya I-1 ikomityi ye-lentile (i-7 mg yentsimbi), i-1 ikomityi eqinisiweyo ye-cereal (6 mcg B12), i-1 veggie burger (2 mg yentsimbi).

4. Wena Slather kwiSunblock

Ufuna iVITAMIN D

Ilungile kuwe-ngokufaka i-SPF unyaka wonke, wehlisa kakhulu amathuba akho okuba nomhlaza wolusu. Ukuvezwa lilanga ngokungakhuselekanga ngowona mthombo uphezulu wevithamini D (malunga nemizuzu eli-15 uzalisekisa umyinge wakho wemihla ngemihla), isondlo apho iipesenti ezingama-75 zabantu abadala zinqongopheleyo. Ginde, MD, uprofesa oncedisayo wotyando kwiYunivesithi yaseColorado Denver School of Medicine. Isondlo esibalulekileyo emzimbeni, ivithamin D ikhusela kuluhlu olude lweemeko, kubandakanya umhlaza webele kunye nekholon, i-osteoporosis, uxinzelelo lwegazi oluphezulu kunye neswekile.

Idosi yemihla ngemihla Iiyunithi ezili-1 000 zamazwe ngamazwe (IU) zevithamini D3, enamandla ngakumbi kune-vitamin D2. Uninzi lweevithamini ezininzi zibonelela ngama-400 IU.

Imithombo yokutya Ifreyim ye-salmon eyi-3.5-ounce (360 IU), ikomityi enye ye-nonfat yobisi oluqinileyo (98 IU), iqanda elinye (20 IU).

5. Uqeqeshelwa ugqatso

Udinga i-CALCIUM NEVITAMIN D

Ukubetha iindlela ezibalekayo kunokuwanyusa amathambo akho, kodwa ukuthabatha iimayile ezongezelelweyo kunokuba nefuthe elichaseneyo. UDiane Cullen, Ph.D., uprofesa wesayensi yezinto eziphilayo eCreighton uthi: "Mna ndandisa umsebenzi ngokukhawuleza, IYunivesithi.

Kodwa ukongeza ukutya kwakho i-calcium kunye novithamini D (okonyusa ukufunxwa kwe-calcium) kunokukhusela: UCullen ufumanise ukuba ababhinqileyo abasebenza emkhosini abathathe isongezelelo nge-2,000 mg ye-calcium kunye ne-800 IU ye-vitamin D mihla le kwikhosi yoqeqesho yeeveki ezisibhozo Ipesenti encinci yokufumana uxinzelelo loxinzelelo kunabo bangakhange. "Ukuphinda kabini idosi yemihla ngemihla ye-calcium kunceda ukulungisa ithambo elinokwenzakala kuqeqesho," utshilo uCullen.

Idosi yemihla ngemihla Injongo ye-2,000 mg ye-calcium kunye ne-800 IU ye-vitamin D ngaphambi komdyarho.

Imithombo yokutya I-3/4 yekomityi eqinisiweyo ye-grain-cereal (1,000 mg calcium kunye ne-40 IU vitamin D), i-1 ikomityi yobisi lwe-nonfat (302 mg calcium kunye ne-98 IU vitamin D).

6. Ukhulelwe

Ufuna i-OMEGA-3 FATTY ACIDS

Uninzi lwee-moms-to-be know to load up on folate and calcium. Ngoku kukho esinye isondlo esinokongezwa kwi-arsenal: omega-3s. "La manqatha anempilo [ingakumbi i-DHA, enye yeentlobo ezifumaneka kwiintlanzi] inceda i-neurons yobuchopho bomntwana kunye ne-receiver receptors ekuphuhliseni," kusho uSomer. Ngapha koko, uphononongo olukwiJournal of Pediatrics lufumanise ukuba oomama abasebenzisa i-DHA ngaphezulu ngexesha lokukhulelwa babenabantwana abafumene amanqaku aphezulu kumbono kunye novavanyo lwezakhono zemoto kunabo bafumana kancinci.

Ngelishwa, umfazi oqhelekileyo uthatha malunga ne-84 mg ye-omega-3s ngosuku-ngaphantsi kwesithathu semali ekhuthazwayo ngexesha lokukhulelwa. Oomama abaninzi abakhulelweyo bayazinqanda iintlanzi zaselwandle kuba abakwazi kuma ngevumba leentlanzi okanye incasa okanye boyika umxholo wayo we-mercury. Ukuba kunjalo, isongezelelo lolona bhejo lwakho lungcono. Ukufumana uphawu olungenasifo, khangela indawo yedatha yemigangatho yeoyile yamazwe ngamazwe kwi-ifosprogram.com.

Idosi yemihla ngemihla I-300 mg ye-DHA. Ukuba awukwazi ukunyamezela ukuxhaswa kweoli yeentlanzi, zama enye eyenziwe ngesithako esisekelwe kwi-algae, njenge-Life's DHA (lifesdha.com).

Imithombo yokutya Ukutya okuqinisiweyo, njengeqanda eli-1 DHA-fortified (135 mg), okanye i-2 i-servings yeentlanzi ezinamafutha ngeveki.

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