Momwe Mungasankhire Multivitamin Yabwino Kwa Inu

Zamkati

• Multivitamin Wabwino Kwambiri Akazi: Momwe Mungasankhire
• Zifukwa 5 Zopangira Imodzi Mwama Multivitamin Awa Abwino Kwambiri Azimayi Kukhala Chizoloŵezi Chatsiku ndi Tsiku
• Zopeka za Multivitamin: Zowona motsutsana ndi Zopeka
• Mafunso Omwe Amakhudzana Ndi Ma multivitamini Amayi
• 3 mwa Multivitamins Abwino Kwambiri Akazi (Onse Ndi Otafuna!)
• Onaninso za

Simupita kumalo ochita masewera olimbitsa thupi kapena kukathamanga osakonzekera zofunikira zonse: ma sneaker, mahedifoni, botolo lamadzi. Koma kodi mumakonzekera tsiku lanu ndi imodzi mwama multivitamini abwino kwambiri azimayi?

Mwayi, simumatuluka tsiku limodzi-pafupifupi theka la amayi osakwana zaka 40 satero, malinga ndi Centers for Disease Control and Prevention. Kulakwitsa kwakukulu, popeza kuti 90% ya azimayi azaka zapakati pa 20, 30, 40, samakwaniritsa zofunikira zawo za mavitamini ndi mchere kudzera pachakudya chokha — ndipo mumafunikira kuchuluka kochulukirapo ngati mumachita masewera olimbitsa thupi. (Sayansi imatsimikizira kuti izi ndi zowona: Kuperewera mu mavitamini asanu ndi awiriwa kungapangitse kulimbitsa thupi kwanu kukhala kolimba.)

"Kuchita masewera olimbitsa thupi kumalimbikitsa mavitamini ndi michere m'thupi lanu, motero zimatsimikizika kuti simudzapeza zakudya zokwanira," akutero katswiri wazamasewera Dawn Weatherwax-Fall, R.D. Buku Lathunthu la Idiot ku Sports Nutrition.

Pitilizani kuwerenga kuti muphunzire pazifukwa zatsopano zomwe zimadabwitsa kuti zingapo ndizofunikira, kuphatikiza momwe mungapezere ma multivitamini abwino azimayi (tikugawana zambiri kuti tiziyang'ana ndi kutchula zopangidwa!).

Multivitamin Wabwino Kwambiri Akazi: Momwe Mungasankhire

Malo ogulitsa mankhwala amanyamula mavitamini ochulukirapo kuposa mithunzi yopukutira misomali, koma izi sizitanthauza kuti mutha kusankha chakale chilichonse. Consumer Lab posachedwapa yapeza kuti opitilira theka la ma multivitamini 21 omwe adawayesa analibe michere yomwe yalembedwa palembapo. Choyipa chachikulu ndi chakuti, makapisozi ena adalephera kutulutsa zosakaniza bwino kapena adadetsedwa ndi mtovu wa poizoni. (Zogwirizana: Kodi Zakudya Zakudya Zakudya Ndizotetezedwa Motani?)

Ndiye mungasankhe bwanji multivitamin yabwino kwambiri kwa akazi? Zogulitsa zapamwamba kwambiri zimakhala zotsika m'maketoni akuluakulu (Target, Wal-Mart, ndi Rite Aid) kapena makampani akuluakulu (One A Day, Vitamin World, Centrum, ndi Puritan's Pride). Kuphatikiza apo, yang'anani chizindikiro pazifukwa zitatu izi:

• Pafupifupi 600 IUs vitamini D. Osakhazikika pama 400 IU muma multis ena. Mukufunikira zambiri za supervitamin iyi, yomwe imalimbikitsa mafupa olimba, imalimbitsa chitetezo cha mthupi, imayang'anira kuthamanga kwa magazi ndipo, mu kafukufuku wina, inagwirizanitsidwa ndi 50 peresenti ya chiopsezo chochepa cha khansa ya m'mawere. (Ganizirani kuti mukusowa zambiri? Nazi momwe mungasankhire zowonjezera zowonjezera vitamini D.)
• 18 milligrams chitsulo. Atsikana amafunikira ndalama izi kuti abwezere zomwe amataya mwezi uliwonse chifukwa cha kusamba, komabe ambiri alibe ayironi nkomwe chifukwa abambo ndi amai achikulire amatha kuchulukirachulukira. (Ndi mchere wofunikira kwambiri kwa amayi omwe akugwira ntchito!)
• Ma micrograms a 400 folic acid. Chilichonse chochepera kuchuluka kwa mankhwalawa tsiku lililonse sichingakhale chokwanira kuti muchepetse kubadwa.

Zifukwa 5 Zopangira Imodzi Mwama Multivitamin Awa Abwino Kwambiri Azimayi Kukhala Chizoloŵezi Chatsiku ndi Tsiku

1. Zolakalaka zothetsera. Kuchuluka kungakupangitseni kukhala ndi njala mukudya, maphunziro akuwonetsa. Ofufuza akuganiza kuti imachepetsa kuyankha kwachilengedwe kwa thupi pakuchepetsa ma calories, zomwe zimakulitsa chidwi chothana ndi vuto la kuchepa kwa vitamini.
2. Sungani mphamvu. Vitamini wabwino amateteza chitsulo chotsika, chomwe chimakupangitsani kukoka nthawi yolimbitsa thupi komanso chingayambitsenso tsitsi. Amayi m'modzi mwa azimayi 10 ali ndi chitsulo chochepa, pomwe nyama, nyama zamasamba, othamanga opirira, ndipo aliyense amene ali ndi nthawi yovuta amakhala pachiwopsezo chachikulu. (Zokhudzana: Zakudya Zamtengo Wapatali Zachitsulo Zomwe Sizitentheka)
3. Tchinjiriza mtima wako. Zosakaniza zamafuta ambiri abwino kwambiri azimayi zalumikizidwa ndi chiopsezo chochepa cha matenda amtima. Koma ndi chithandizo—osati choloŵa m’malo—zipatso ndi masamba, zimene zingapereke mankhwala ena olimbana ndi matenda.
4. Pewani khansa ya m'mawere. Kutenga zingapo kungathetse chiopsezo cha khansa ya m'mawere yomwe imachitika chifukwa chomwa mowa. Zowonjezerazo zitha kukonza kuchepa kwa mavitamini a B omwe amalimbikitsa kukula kwa chotupa, kafukufuku akuwonetsa.
5. Khalani ndi pakati. Ogwiritsa ntchito angapo ali ndi chiwopsezo chotsika ndi 41% cha kusabereka, amatenga kafukufuku wa Harvard School of Public Health. Folic acid ndi mavitamini ena a B amawoneka kuti amathandizira kupititsa patsogolo ovulation.

Zopeka za Multivitamin: Zowona motsutsana ndi Zopeka

Mafunso a Pop: Ngati mutalimbikira, muyenera matani owonjezera, sichoncho? Osati kwenikweni, koma makapisozi ena ndi zinthu zina zitha kukuthandizani kupirira pazaka zambirizi. Nazi, zongopeka wamba, ndi zomwe muyenera kudziwa. (Zogwirizana: Momwe Mungagulire Zowonjezera Zabwino Kwambiri Zotsutsana ndi Kukalamba-Zomwe Zili Mwendo)

Zoona Kapena Zabodza: ​​Othamanga ayenera kumwa zowonjezera za vitamini B.

Zabodza. Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi kwambiri kumawonjezera kufunika kwa thupi lanu la mavitamini angapo a B, omwe amathandizira kukonza kuwonongeka kwa minofu ndikuchepetsa kuchuluka kwa homocysteine, amino acid yolumikizidwa ndi chiwopsezo cha matenda amtima omwe amakula mwa anthu omwe amachita masewera olimbitsa thupi kwa maola opitilira 12 sabata iliyonse. Koma musapange chowonjezera cha B chosiyana. Ma multivitamini abwino kwambiri azimayi omwe amakhala ndi moyo wathanzi ndi osachepera 100% yazinthu zamasiku onse (DV) za riboflavin, B6, B12, ndi folic acid, atero a Melinda M. Manore, Ph.D., RD, pulofesa wazakudya ndi masewera olimbitsa thupi ku Oregon State University ku Corvallis.

Kuchita masewera olimbitsa thupi kumakuyikani pachiwopsezo chakusowa kwa vitamini D.

Zowona. Oposa theka la azimayi samapeza zokwanira D, koma othamanga amakhala ndi zotsika kwambiri. Asayansi akuganiza kuti ndichifukwa ali ndi chizolowezi china chathanzi: kusonkhanitsa mafuta oteteza khungu ku dzuwa kuposa mkazi wamba (cheza cha UV ndiye gwero lalikulu la D). Kutsika kwa D kungakhudze kugwira ntchito kwa minofu ndi thanzi la mafupa (ndikofunikira kuti mutenge kashiamu kuti muteteze mafupa pamasewera olimbitsa thupi). Amayi onse amayenera kukhala ndi ma IU osachepera 1,000 tsiku lililonse, koma azimayi achangu amafunikira mpaka ma 2,000 IU. Mukamasankha chowonjezera cha D, onetsetsani kuti mwapeza zomwe mumapeza pazowonjezera zanu zingapo zama calcium.

Mipiringidzo yonse yosiyanasiyana yamagetsi imachita zomwezo.

Zabodza. Mabala ambiri ali ndi mapuloteni komanso mafuta ambiri, zomwe zimatha kukhumudwitsa m'mimba mwanu-chinthu chomaliza chomwe mukufuna mu marathon. Mumafunikira bala yomwe imanyamula ma carb osungika kwambiri, omwe amasintha mwachangu kukhala glucose kuti apange mafuta ogwira ntchito. Khalani ndi magalamu 30 mpaka 60 a carbs pa ola limodzi kuti musunge truckin '(kubetcha kamodzi kwabwino: Power Bar Performance Bar). Mukatha kuchita masewera olimbitsa thupi, bala yokhala ndi magalamu 6 mpaka 10 a mapuloteni (monga Clif bar) amathandizira kumanganso ulusi wosweka wa minofu. Mipiringidzo yabwino kwambiri imakhala ndi sodium ndi potaziyamu kuti ilowe m'malo mwa mchere womwe umatuluka thukuta koma osadzaza ndi mavitamini omwe mumapeza kale kuchokera kumagulu anu ambiri. (Zogwirizana: Kodi Ndi Zathanzi Kudya Zakudya Zamapuloteni Tsiku Lililonse?)

Mafunso Omwe Amakhudzana Ndi Ma multivitamini Amayi

"N'chifukwa chiyani multivitamin yanga imasintha kukodza kwanga kukhala mthunzi wowala wachikasu?"

"Mosiyana ndi zomwe anthu ambiri amakhulupirira, sizikutanthauza kuti mukukodza zakudya," inatero Weatherwax-Fall. "Ndichizindikiro chabwino kuti thupi lanu likugwiritsa ntchito mavitamini a B m'mipikisano yanu ndikutulutsa zochulukirapo."

"Chifukwa chiyani ndikufuna calcium yowonjezera?"

Multis alibe ma milligram okwanira 1,000 chifukwa mapiritsi akhoza kukhala akulu kwambiri kuti amumeze (mcherewu uli ndi mamolekyulu akulu!). Kuti mupeze calcium yomwe mukufuna, tengani chowonjezera cha 200 mpaka 400 mg chomwe chimakhalanso ndi 100 mpaka 200 IUs wa vitamini D wothandizira kuyamwa. Osangopopera mapiritsi angapo a calcium nthawi imodzi kapena nthawi imodzimodzi ndi mitundu yanu yambiri: Thupi lanu limatha kuyamwa kashiamu mumayeso ochepa okha. (Bonasi: Zomwe Zili Ndi Kalasi Yabwino Kwambiri Yama Vegans)

"Kodi ndingadye mavitamini ndikamadya tirigu wolimba?"

Inde. Mutha kupeza folic acid yambiri. Chifukwa chake khalani ndi kuchuluka kwanu kwatsiku ndi tsiku ndikudumpha phala, kapena mutenge kuchuluka kwanu tsiku lililonse. (Zokuthandizani: Kukumbukira tsiku liti lomwe mungatengeko zambiri, lembani mu pulani yanu.)

"Kodi mavitamini amatha?"

Mukubetchera. (Monga zotchinga dzuwa!) Mukamagula, onetsetsani kuti tsiku lomaliza ntchito latsala ndi chaka chimodzi. Mukabweretsa botolo kunyumba, sungani pamalo ozizira kunja kwa dzuwa.

"Kodi zilibe kanthu ndikatenga multinga?"

Inde. Ndi bwino kumwa mukatha kudya, chifukwa chakudya chomwe chili m'mimba mwanu chimapangitsa kuti thupi lanu litenge zakudya.

3 mwa Multivitamins Abwino Kwambiri Akazi (Onse Ndi Otafuna!)

Multivitamin ndichimodzi mwazida zabwino kwambiri zomwe mungawonjezere pazida zanu zathanzi kuti mukhale ndi thanzi labwino komanso kuti muchite bwino, koma nthawi zambiri amakhala owuma, owuma, komanso ovuta kutsamwa. Osatinso pano! Ngakhale mutakhala okalamba kwambiri kuti musasangalale ndi mavitamini a Flintstones Gummies, ma multivitamini abwino kwambiri omwe amatafunidwa kwa amayi ndi osangalatsa, okoma, komanso okongola monga momwe amachitira ana awo-ndipo amanyamula zakudya zofunika zomwe amayi achikulire amafunikira. (Zokhudzana: Kodi Mavitamini Okhazikika Ndiwofunikadi?)

1. Naturemade Calcium Adult Gummies. Izi ndi zabwino kwa akuluakulu omwe akufunafuna njira yokoma pang'ono, yokoma kwambiri yopezera calcium yovomerezeka tsiku lililonse. Zilibe gluten, utoto wopangira, zosungira, kapena yisiti, ndipo zimabwera mu zokoma za chitumbuwa, malalanje, ndi sitiroberi. ($ 25.99 ya 100, amazon.com)
2. Limodzi Patsiku la VitaCraves Gummies Akazi. Mavitamini athunthu opangidwa makamaka kwa amayi, awa amabwera muzokometsera malalanje, chitumbuwa, ndi buluu wa rasipiberi ndipo amapereka mavitamini a B kuti akuthandizeni kukhala amphamvu kuyambira m'mawa mpaka usiku, komanso calcium yothandizira thanzi la mafupa ndi mavitamini A, C, ndi E khungu thanzi. ($20.10 pa 150, amazon.com)
3. Kuphulika Kwa Centrum. Zomwe zimapangidwira makamaka abambo ndi amai, izi zimadzitama ndi ma antioxidants ndi mavitamini a B kuti athandizire kukhala ndi mphamvu. ($26.83 pa 120, amazon.com)

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