Malinga ndi Nutritionists, Izi Ndi Zosakaniza 7 Zomwe Multivitamin Yanu Iyenera Kukhala Nazo

Zamkati

• 1. Vitamini D
• Zakudya zokhala ndi vitamini D
  
• 2. Magnesium
• 3. Calcium
• Zakudya ndi calcium
  
• 4. nthaka
• Zakudya ndi zinc
  
• 5. Chitsulo
• 6. Amuna
• Zakudya ndi folate
  
• 7. Vitamini B-12
• Ma multivitamini omwe akukwanira mwachidule:
  
• Osadalira multivitamin yanu

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kulakalaka kwathu ndi zowonjezera kwafika $ 30 biliyoni pachaka. Ndipo pamwamba pamndandandawu? Mavitamini ambiri.

"Ndimayesetsa kupeza zakudya zanga zonse kuchokera kukhitchini yanga m'malo mwa nduna yanga, koma monga woona, ndikudziwa kuti kukwaniritsa zosowa zanga zonse sikungatheke," atero a Bonnie Taub-Dix, RDN, mlengi wa Better Kuposa Kudya. Pamwamba pa izo, pakhoza kukhala zinthu zina m'moyo zomwe zimapangitsa kuti zowonjezera zizikhala zofunikira - kutenga pakati, kusamba, kapena matenda ena.

Kafukufuku wina wa 2002 adapeza kuti kuchepa kwa mavitamini kumalumikizidwa ndi matenda osachiritsika, ndipo kuwonjezera kumatha kuthandizira. Ngakhale chakudya chathunthu sichingakhale chikukupatsani zakudya zofunika pa nthawi yake. Ndipamene ma multivitamini amabweramo.

Pongoyambira, multivitamin tsiku lililonse imatha kupereka maziko abwino azaumoyo wanu. Ikhozanso kukutetezani mukakhala ndi nkhawa, kugona mokwanira, kapena kusachita masewera olimbitsa thupi pafupipafupi. Ngakhale mutakhala ndi chakudya "chabwino", izi zimatha kupangitsa kuti thupi lanu likhale lolimba kuyamwa michere, anafotokoza katswiri wazakudya Dawn Lerman, MA, CHHC, LCAT, AADP.

Koma ndi mavitamini ndi mchere wambiri, tingadziwe bwanji zomwe tiyenera kuyang'ana mukamagula multivitamin? Mwamwayi, simukusowa digirii yapamwamba yazakudya kuti mupeze ma multi omwe akuyenera kutenga m'mawa anu OJ. Tidafunsa akatswiri anayi kuti atiuze zinthu zisanu ndi ziwiri zomwe mavitamini anu ayenera kukhala nazo, ziribe kanthu mtundu womwe mungasankhe.

1. Vitamini D

Vitamini D imathandiza matupi athu kuyamwa calcium, yomwe ndi yofunika pakuthambo kwa mafupa. Kusapeza vitamini wokwanira kumawonjezeka:

• mwayi wanu wodwala
• mwayi wanu wamfupa ndi msana
• kutaya mafupa ndi tsitsi

Ngakhale kuti mwaukadaulo mutha kupeza vitamini D wanu watsiku ndi tsiku pokhala padzuwa kwa mphindi 15, zenizeni ndizakuti anthu opitilira 40 peresenti ku United States satero. Kukhala m'malo ozizira opanda dzuwa, kugwira ntchito muofesi 9 mpaka 5, ndikugwiritsa ntchito zoteteza ku dzuwa (zomwe zimalepheretsa kaphatikizidwe ka vitamini D) kumapangitsa kuti vitamini D ikhale yovuta.Vitamini uyu amakhalanso wovuta kubwera ndi chakudya, ndichifukwa chake Taub-Dix akuti ayang'anire izi pophatikizira mumipikisano yanu.

Zakudya zokhala ndi vitamini D

• nsomba zamafuta
• mazira a dzira
• zakudya zolimba monga mkaka, madzi, ndi chimanga

Ovomereza-nsonga: National Institutes of Health (NIH) imalimbikitsa kuti ana azaka 1-13 zakubadwa komanso achikulire 19-70, kuphatikiza amayi apakati ndi oyamwitsa, azitenga vitamini D wa 600 IU patsiku. Okalamba ayenera kupeza 800 IU.

2. Magnesium

Magnesium ndi chopatsa thanzi, zomwe zikutanthauza kuti tiyenera kuchipeza pachakudya kapena zowonjezera. Lerman akuti magnesium imadziwika kwambiri chifukwa chofunikira pamagulu athu athanzi komanso kupanga mphamvu. Komabe, magnesium ikhoza kukhala ndi maubwino ambiri kuposa amenewo. Ananenanso kuti mcherewu amathanso:

• khazikitsani mitsempha yathu pansi ndikuchepetsa nkhawa
• khalani ndi mavuto ogona, monga akunenera
• yongolerani kugwira ntchito kwa minofu ndi mitsempha
• Sakanizani shuga m'magazi
• amapanga mapuloteni, mafupa, komanso DNA

Koma anthu ambiri ali ndi vuto la magnesium chifukwa sakudya zakudya zoyenera, osati chifukwa chosowa zowonjezera. Yesani kudya maungu, sipinachi, atitchoku, soya, nyemba, tofu, mpunga wofiirira, kapena mtedza (makamaka mtedza waku Brazil) musanadumphe kuti muwonjezere mayankho.

Ovomereza-nsonga: Lerman akuwonetsa kufunafuna chowonjezera ndi 300-320 mg ya magnesium. NIH ivomereza, ikulimbikitsa osapitilira 350-mg yowonjezera kwa achikulire. Mitundu yabwino kwambiri ndi aspartate, citrate, lactate, ndi chloride yomwe thupi limayamwa kwathunthu.

3. Calcium

samapeza calcium yokwanira kuchokera pa zakudya zawo. Izi zikutanthauza kuti anthuwa sakupeza mchere womwe amafunikira mafupa ndi mano olimba. Azimayi makamaka amataya kuchepa kwa mafupa m'mbuyomu, ndipo kupeza calcium yokwanira kuyambira koyambirira ndiye njira yabwino kwambiri yodzitetezera kutayika kumeneku.

Zakudya ndi calcium

• tirigu wolimba
• mkaka, tchizi, ndi yogati
• nsomba zamchere
• broccoli ndi kale
• mtedza ndi mabotolo a mtedza
• nyemba ndi mphodza

Ngati zakudya zanu zili ndi zakudya zambiri, mwina mumapeza calcium yokwanira kale.

Ovomereza-nsonga: Kuchuluka kwa calcium patsiku ndi 1,000 mg kwa akulu akulu, ndipo ngakhale kuti mwina simuyenera kupeza zofunikira zanu zonse za calcium kuchokera ku multivitamin, mukufuna kuti pakhale zina, Lerman akufotokoza. Jonathan Valdez, RDN, mneneri wa New York State Academy of Nutrition and Dietetics komanso mwini waGenki Nutrition amalimbikitsa kuti mupeze calcium ngati calcium citrate. Fomuyi imakulitsa kupezeka kwa bioavailability, kuchititsa kuti muchepetse zizindikiritso mwa anthu omwe ali ndi vuto loyamwa.

4. nthaka

"Zinc imakhala yotsika kwa okalamba komanso aliyense amene ali ndi nkhawa zambiri," akutero Lerman. Zomwe, (moni!) Kwenikweni ndi aliyense. Ndipo ndizomveka. Zinc imathandizira chitetezo chathu cha mthupi ndipo imathandiza thupi lathu kugwiritsa ntchito chakudya, mapuloteni, ndi mafuta kuti akhale ndi mphamvu. Zimathandizanso kuchiritsa mabala.

Zakudya ndi zinc

• oyster
• ng'ombe yodyetsedwa ndi udzu
• mbewu dzungu
• sipinachi
• nyama zanyama
• tahini
• sardines
• mpunga wabulauni
• nyongolosi ya tirigu
• tempeh

Zakudya zapakati pa America sizolemera mu zakudya zomwe zimapereka zinc, ndipo thupi silingasunge zinc, ndichifukwa chake Lerman amalimbikitsa kuti zowonjezera tsiku ndi tsiku ziwonetsetse izi.

Ovomereza-nsonga: Lerman akuwonetsa kuti apeze mankhwala a multivitamin omwe ali ndi 5-10 mg ya zinc. NIH ikukuwonetsani kuti mumalandira pafupifupi 8-11 mg ya zinc tsiku lililonse, chifukwa chake kuchuluka komwe mukufuna kuti multivitamin yanu ikhale nako kumadalira zakudya zanu.

5. Chitsulo

"Iron iyenera kukhala mu multivitamin yanu, koma sikuti aliyense amafunikira chitsulo chofanana," akutero Lerman. Zina mwa zabwino zachitsulo ndi izi:

• mphamvu yowonjezera
• ntchito yabwino yaubongo
• maselo ofiira ofiira

Omwe amadya nyama zofiira amakhala ndi chitsulo chokwanira, koma zochitika zina monga kusamba kwanu, kutha msinkhu, ndi kukhala ndi pakati kumatha kukulitsa chitsulo chomwe mukufuna. Izi ndichifukwa choti chitsulo chimakhala chofunikira panthawi yakukula msanga komanso chitukuko. Olima zamasamba ndi zophika angafunenso kuwonetsetsa kuti mavitamini awo ali ndi chitsulo, makamaka ngati sakuwonjezera nyama ndi zakudya zina zazitsulo.

Ovomereza-nsonga: Valdez anati: "Fufuzani zamagulu pafupifupi 18 mg a chitsulo chokhala ngati ferrous sulphate, ferrous gluconate, ferric citrate, kapena ferric sulphate," akutero a Valdez. Kupitilira apo ndipo Valdez akuti mungamve kukhala osasangalala.

6. Amuna

Folate (kapena folic acid) imadziwika bwino pothandiza kukula kwa mwana wosabadwayo ndikupewa kupunduka. Koma ngati mukukula misomali yanu, kulimbana ndi kukhumudwa, kapena kuyang'ana kulimbana ndi kutupa, izi ndizofunikira.

Zakudya ndi folate

• masamba obiriwira
• peyala
• nyemba
• zipatso

Ovomereza-nsonga: Muyenera kukhala ndi cholinga chopeza mozungulira 400 mcg wachinyengo, kapena 600 mcg ngati muli ndi pakati. “Posankha ma multi, yang'anani mndandanda wa methyl pachizindikiro. Ndi mawonekedwe okangalika omwe nthawi zambiri amawonetsa chinthu chokwanira, "akuwonetsa Isabel K Smith, MS, RD, CDN. Valdez akuwonjezera kuti mukamadya mafuta, 85% ya izo zimayamwa, koma mukamamwa osadya kanthu, mumayamwa 100% yake.

7. Vitamini B-12

Mavitamini a B-vitamini ali ngati fakitole yopangidwa ndi anthu asanu ndi atatu ogwira ntchito mwakhama omwe amalumikizana pamodzi kuti apange ndikusunga mphamvu zathupi lathu mwa kuphwanya micronutrients yomwe timadya (mafuta, mapuloteni, carbs).

Koma aliyense ali ndi udindo wapadera, nayenso. Lerman akuti makamaka, vitamini B-12 imagwira ntchito yosunga mitsempha ndi maselo amthupi kukhala athanzi ndikuthandizira kupanga DNA, chibadwa m'maselo onse. Zamasamba kapena zamasamba zimakonda kuchepa kwa vitamini B-12 chifukwa zakudya zambiri zimakhala zanyama monga nyama, nkhuku, nsomba, ndi mazira.

Ovomereza-nsonga: Kuchuluka kwa B-12 kumakhala kochepera 3 mcg, chifukwa chake Lerman amalimbikitsa kufunafuna vitamini yokhala ndi 1 mpaka 2 mcg pakatumikira chifukwa thupi lanu limachotsa B-12 iliyonse mukamayang'ana. B-12 ilinso ndi mitundu yambiri, kotero a Smith amalimbikitsa kuti mufufuze mitundu yambiri yomwe imanyamula B-12 ngati methylcobalamin (kapena methyl-B12), yomwe ndi yosavuta kuti matupi athu ayamwe.

Ma multivitamini omwe akukwanira mwachidule:

• Ma multivitamini a Akazi a BayBerg, $ 15.87
• Naturelo Whole Food Multivitamin kwa Amuna, $ 42.70
• Centrum Wamkulu Multivitamin, $ 10-25

Osadalira multivitamin yanu

"Izi zikhoza kukhala zoonekeratu, koma ndi bwino kubwereza: Pankhani ya mavitamini ndi mchere, mutenge kuchokera ku chakudya choyamba," Taub-Dix akutikumbutsa. Matupi athu adapangidwa kuti azituta zakudya kuchokera pachakudya chomwe timadya, ndipo tidzapeza zakudya zonse zomwe timafunikira, bola tikamadya zakudya zosiyanasiyana komanso zoyenerera.

Chifukwa kumapeto kwa tsikulo, zowonjezera zimayenera kuonedwa ngati zowonjezera bonasi, osati m'malo mwa chakudya. Ndipo akatswiri onse omwe tidalankhula nawo kuti avomereze: Wodzikongoletsa kawiri wokhala ndi maula angapo sangadule.

Gabrielle Kassel ndi kusewera rugby, kuthamanga matope, mapuloteni-smoothie-kuphatikiza, kuphika chakudya, CrossFitting, Wolemba zaumoyo ku New York. Iye ali kukhala munthu wam'mawa, kuyesera zovuta za Whole30, ndikudya, kumwa, kutsuka, kutsuka, ndikusamba makala, zonsezi mdzina la utolankhani. Mu nthawi yake yaulere, amatha kupezeka akuwerenga mabuku othandizira, kutsitsa benchi, kapena kuchita hygge. Tsatirani iye mopitirira Instagram.