Mukamafunika Kutenga Zowonjezera

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Chiyambireni amayi anu anakupatsani Flintstones yanu yoyamba yomwe mungadye, mumaganizira kuti mukufunikira zambiri tsiku ndi tsiku. Koma miyezi ingapo yapitayo, kafukufuku wamkulu wopangidwa ndi Fred Hutchinson Cancer Research Center ku Seattle adayitana kuti thanzi silimakayikira: Azimayi omwe amapanga ma multivitamini samachepetsa chiopsezo cha khansa kapena matenda a mtima ndipo amakhala ndi moyo wautali kuposa omwe alibe, atero ofufuza. Chakudya, osati mapiritsi, ndi komwe zakudya zanu ziyenera kuchokera. Ndiye kodi inu—ndi mamiliyoni a akazi ena—mwawononga ndalama zanu pa chinthu chimene simuchifuna n’komwe?

"Mutha kukhala ngati zakudya zanu zinali zabwino m'njira iliyonse," akutero a Elizabeth Somer, R.D., wolemba Upangiri Wofunikira wa Mavitamini ndi Mchere ndi a Maonekedwe membala wa alangizi. Koma chowonadi ndichakuti, palibe aliyense wa ife amakhala m'dziko langwiro, ndipo kadyedwe kake kamawonetsa izi. Chifukwa cha zakudya, kudya zipatso ndi ndiwo zamasamba (monga 89 peresenti ya amayi), komanso kukhala wotanganidwa kwambiri kuti asamadye nthawi zonse, amayi ambiri samakwaniritsa zofunikira za tsiku ndi tsiku za zakudya zofunika, monga calcium, magnesium. , folic acid, ndi vitamini E, malinga ndi Unduna wa Zaulimi ku US. Ndipo pakapita nthawi, zofookazo zidzasokoneza thanzi lanu.

"Ndicho chifukwa chake ndikupangira kuti mayi aliyense atenge mankhwala opangira mavitamini ambiri," akutero Somer. "Ndizotsika mtengo ndipo zimatsimikizira kuti muthetsa mipata iliyonse yazakudya." Koma ngakhale atero, akutero, kungowerengeka sikungakhale kokwanira. Zosankha zina pamoyo wanu monga kuvala zoteteza ku dzuwa kapena kuthamanga marathon-zitha kukulitsa kufunika kwa mavitamini ndi michere yambiri. Pemphani kuti mudziwe zochitika zomwe zimafunikira zowonjezera zowonjezera zakudya kuti muchepetse chiopsezo chanu chodwala, kuwonjezera mphamvu zanu, ndikukhetsa mapaundi ochepa.

1. Mukuyesera Kuchepetsa

Muyenera CALCIUM

Mudadumpha mchere ndikugunda masewera olimbitsa thupi nthawi yonse yotentha - ndipo simunaponye mapaundi 5 omalizawa. Nchiyani chimapereka? Mwayi kuti ndinu m'modzi mwa amayi 75% omwe amalephera kupeza calcium milligram mg (1) tsiku lililonse. Phunziro latsopano mu Briteni Journal of Nutrition akuwonetsa kuti kusapeza mchere wokwanira kungapangitse kuti zikhale zovuta kuchotsa kulemera kwake: Pamene ofufuza amaika kunenepa kwambiri, amayi omwe alibe calcium pa zakudya zochepa zama calorie, adapeza kuti omwe adatenga 1,200-mg calcium supplement tsiku lililonse amakhetsa 11 zina. mapaundi m'miyezi inayi kuposa omwe amapitiliza kupeza zosakwana 800 mg patsiku. Ofufuzawo akuti calcium imatha kuyendetsa katulutsidwe ka leptin, mahomoni omwe amalamulira kudya.

Mlingo wa tsiku ndi tsiku Osachepera 1,200 mg patsiku m'mayeso atatu a 500 mg kapena ochepera. Thupi limatha kuyamwa kuchuluka kokha nthawi imodzi, akutero Somer; Mipikisano yambiri imakhala pakati pa 100 ndi 450 mg. Pewani kuwatenga ndi caffeine ndi chinangwa cha tirigu, zonse zomwe zimalepheretsa kuyamwa.

Magwero a zakudya 1 chikho cha calcium yamadzi a lalanje (350 mg), ma ounces atatu sardines (325 mg), chikho chimodzi chophika soya (195 mg), 1 chikho kanyumba tchizi (187 mg).

2. Inu muli pa Piritsi

Muyenera VITAMIN B6

Kumva kutopa ndi ulesi nthawi zonse? Kulera kwanu kungakhale kulakwa. Pakafukufuku wochokera ku Yunivesite ya Tufts, 75% ya omwe amamwa mankhwala akumwa omwe samamwa mankhwala a multivitamin anali ndi mavitamini B6 ochepa opatsa mphamvu. “Zingakhale chifukwa chakuti vitaminiyo amagwiritsiridwa ntchito kugaŵira estrojeni, chigawo chachikulu m’mapiritsi ambiri olerera,” anatero wofufuza wamkulu Martha Morris, Ph.D. Vitamini B6 imathandizira kusintha chakudya kukhala mphamvu ndikusunga magwiridwe antchito, chifukwa chake kudzichepetsako kumatha kubweretsa kutopa, kukwiya, komanso kukhumudwa.

Mlingo wa tsiku ndi tsiku 2 mg, womwe mungapeze kuchokera ku mavitamini ambiri. Mukhozanso kusintha kuchokera ku vitamini wamba kupita kwa oyembekezera. "Piritsi lililonse loyembekezera nthawi zambiri limakhala ndi mamiligalamu 2.6 a B6 kapena kupitilira apo," akutero Morris. "Koma samalani ndi megadoses, chifukwa nthawi zonse kupeza mamiligalamu 100 kapena kuposa mavitamini kumatha kuwononga mitsempha."

Zakudya 1 mbatata yophika (0.5 mg), nthochi 1 (0.4 mg), 1 chikho magawo tsabola wofiira (0.3 mg).

3. Ndiwe Wamasamba

Muyenera VITAMIN B12 NDI CHITSULO

Pafupifupi 26% ya zamasamba komanso 52% ya nkhumba (anthu omwe amapewa mkaka ndi mazira kuwonjezera pa nyama) alibe vitamini B12, malinga ndi kafukufuku waposachedwa kuchokera ku Saarland University Hospital ku Germany. Izi ndichifukwa choti zopangidwa ndi ziweto ndizo zachilengedwe zokha zomwe zimathandizira kukhala ndi mitsempha yathanzi komanso maselo ofiira amwazi. "Skimp pa B12 pafupipafupi, ndipo mutha kudziika pachiwopsezo cha kuwonongeka kwa mitsempha, zovuta zokumbukira, ndi matenda amtima," akutero Somer.

Odya zamasamba athanso kuyika thanzi lawo pachiwopsezo ngati sayang'anira kudya kwawo kwachitsulo. Chitsulo chomwe chili mu nyama chimatengedwa bwino kwambiri kuposa chomwe chili muzomera, monga nyemba ndi tofu; Zotsatira zake, odya zamasamba amafunikira 33 mg ya mchere, pomwe odya nyama amangofunika 18 mg, malinga ndi Institute of Medicine. Chifukwa chitsulo chimathandizira kunyamula mpweya wokwanira mthupi lonse, kusapeza okwanira kumatha kubweretsa kutopa ndi kuchepa kwa magazi. Lankhulani ndi dokotala musanamwe mankhwala owonjezera a iron, komabe-awona kuchuluka kwa magazi anu ndikudziwitsani ngati mukufunikira (chitsulo chowonjezera chikhoza kuwononga ziwalo, monga chiwindi ndi mtima wanu).

Mlingo watsiku ndi tsiku 2.4 mcg wa vitamini B12 ndi 33 mg wachitsulo (ma multivitamini ambiri amapereka 6 mcg ya B12 ndi 18 mg yachitsulo). Pewani kumwa mapiritsi anu ndi khofi kapena tiyi, zomwe zingalepheretse kuyamwa kwa chitsulo.

Magwero a zakudya 1 chikho cha mphodza (7 mg chitsulo), 1 chikho chowonjezera chambewu (6 mcg B12), 1 veggie burger (2 mg iron).

4. Iwe Slather pa Sunblock

Muyenera VITAMIN D

Zabwino kwa inu-pogwiritsa ntchito SPF chaka chonse, mukuchepetsa kwambiri mwayi wanu wokhala ndi khansa yapakhungu. Koma kutenthedwa padzuwa mosadziteteza ndiko gwero lalikulu la vitamini D (pafupifupi mphindi 15 zimakwaniritsa mlingo wanu wa tsiku ndi tsiku), chopatsa thanzi chomwe 75 peresenti ya anthu akuluakulu amasoŵa. Ginde, MD, pulofesa wothandizira zamankhwala ku University of Colorado Denver School of Medicine. Vitamini D ndi wofunikira kwambiri m'thupi, amateteza ku matenda ambiri, kuphatikizapo khansa ya m'mawere ndi m'matumbo, kufooketsa mafupa, kuthamanga kwa magazi, ndi matenda a shuga.

Mlingo wa tsiku ndi tsiku Magulu 1,000 apadziko lonse lapansi (IU) a vitamini D3, omwe ndi amphamvu kuposa vitamini D2. Mavitamini ambiri amapereka 400 IU.

Magwero a zakudya 3.5-ounce salmon fillet (360 IU), 1 chikho cha nonfat mkaka wosakanizidwa (98 IU), dzira limodzi (20 IU).

5. Mukuphunzitsa mpikisano

Mufunika CALCIUM NDI VITAMIN D

Kugunda m'njira zothamanga kumatha kukulitsa mafupa anu, koma kukwera ma kilomita owonjezera kungakhale ndi zotsatira zosiyana. "Ine ndikuwonjezera ntchito mwachangu, mafupa anu sangakhale ndi mphamvu kapena mphamvu kuti athane ndi kukakamizidwa mobwerezabwereza, komwe kumakuikani pachiwopsezo chachikulu cha kuphulika kwa nkhawa," atero a Diane Cullen, Ph.D., pulofesa wa sayansi ya zamankhwala ku Creighton Yunivesite.

Koma kuwonjezera kudya kwa calcium ndi vitamini D (komwe kumawonjezera kuyamwa kwa calcium) kumatha kukutetezani: Cullen adapeza kuti azimayi apamadzi omwe amatenga nawo mafuta omwe amatenga chowonjezera ndi 2,000 mg ya calcium ndi 800 IU ya vitamini D tsiku lililonse pamasabata asanu ndi atatu anali 20 sangavutike kusweka mtima poyerekeza ndi omwe sanamvepo. "Kuwirikiza kawiri mlingo wa tsiku ndi tsiku wa calcium kumathandiza kukonza mafupa omwe angavulazidwe pophunzitsidwa," akutero Cullen.

Mlingo wa tsiku ndi tsiku Yesani 2,000 mg ya calcium ndi 800 IU ya vitamini D mpikisano usanachitike.

Zakudya 3/4 chikho cholimba chambewu (1,000 mg calcium ndi 40 IU vitamini D), 1 chikho cha nonfat mkaka (302 mg calcium ndi 98 IU vitamini D).

6. Ndinu Oyembekezera

Muyenera OMEGA-3 FATTY ACIDS

Amayi ambiri amayenera kudzaza folate ndi calcium. Tsopano pali michere ina yowonjezera yowonjezera: omega-3s. "Mafuta abwinowa [makamaka a DHA, amodzi mwa mitundu yomwe imapezeka mu nsomba] amathandizira ma neuron amwana a mwana ndi zolandila masomphenya kukula," akutero Somer. M'malo mwake, kafukufuku mu Journal of Pediatrics adapeza kuti amayi omwe amamwa kwambiri DHA panthawi yoyembekezera anali ndi ana omwe adakwera kwambiri pakuwona ndi kuyesa maluso kuposa oyenda pang'ono.

Tsoka ilo, mayi wamba amatenga pafupifupi 84 mg ya omega-3s patsiku ochepera gawo limodzi mwa magawo atatu a ndalama zomwe zimalimbikitsidwa panthawi yapakati. Amayi ambiri oyembekezera amapewa zakudya zam'madzi chifukwa samatha kununkhiza kapena kulawa kapena amakhala ndi mantha ndi mercury. Ngati ndi choncho, chowonjezera ndichabwino kwambiri. Kuti mupeze mtundu wopanda zoyipitsidwa, fufuzani pa International Fish Oil Standards' pa ifosprogram.com.

Mlingo watsiku ndi tsiku 300 mg ya DHA. Ngati simungathe kulekerera mafuta ophera nsomba, yesani imodzi yopangidwa ndi zopangidwa ndi algae, monga Life's DHA (lifesdha.com).

Zakudya Zakudya zolimbitsa, monga dzira limodzi la DHA (135 mg), kapena nsomba ziwiri zamafuta sabata iliyonse.

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