Yini amavithamini ngempela okufanele zithathwe futhi yiziphi akuzona?

Kanjani ukuze ulondoloze impilo yakho? Kuzo zonke amathiphu sikhethe ezintathu okusobala kakhulu: udle imifino, umsebenzi bese uthatha amavithamini. Yiqiniso, mayelana nokusetshenziswa kwemibandela ngokuvuma isikhundla yesithathu ohlwini nathi ingaphikisana ababhali izifundo zesayensi olwenziwa eminyakeni eyishumi edlule. Ososayensi baye ayiphethwe ukuthola noma yiluphi uhlobo ukuthi izinzuzo ezinkulu empilweni ekuthatheni multivitamin. Ngaphezu kwalokho, ezinye lwezakhamzimba eyaziwa balimaze kuphela umzimba. Ezimweni laboratory, kwatholakala ukuthi elinye iqembu amavithamini uyakwazi okufanele kumkhathaze umdlavuza, kanye nezinye ikhuthaza sebethule ezinso. Awazi ukuthi amavithamini owengeziwe? ubuyekeze ngokucophelela uhlu.

Multivitamins azidingeki ukusebenzisa

Uma ngempela obakhathalelayo impilo yakho, nebhalansi Ukudla. Kulokhu, multivitamin kuyoba engadingekile ohlwini lwakho enempilo. Umzimba ngizothatha yonke ezidingekayo trace izakhi namaminerali ukudla. Sekungamashumi eminyaka INcwadi Yonyaka satshelwa ukuthi multivitamins Uyi okunqumayo ekulondolozeni impilo emzimbeni. Siyaqiniseka ukuthi Vitamin C kuqinisa amasosha omzimba, uvithamini A ivikela abukhali futhi Vitamin inikeza amandla adingekayo. Uma sesine sonke isikhathi ukhohlwa yokuthi zonke lezi izinto umzimba uthola ukudla. Kuvele overabundance yalezi amavithamini ngokuhamba kwesikhathi kube nemiphumela emibi kakhulu. Ngakho-ke, ingabe kufanele ngithathe ama-multivitamin nje uma, uma Okwamanje usebenzisa ukudla ngesandla esiqinile ngaphandle izithelo nemifino.

Vitamin D lubaluleke

Le into eziphila abakhuthele is kuhlelwe umqondo emzimbeni by ekujuleni kwesikhumba ukuze imisebe ultraviolet, kuba khona kunoma iqembu elilinganiselwe kakhulu imikhiqizo. Nokho, kuyinto uvithamini D kusiza calcium ukulondoloza amathambo namazinyo ethu futhi ezijwayelekile. Ehlobo lika-rays ultraviolet kungaba asebenzayo yingozi. Ebusika, kunalokho, kukhona ukushoda izinsuku serene. Yingakho odokotela batusa calciferol ukuthola ibhekwa wezokudla njengoba.

amanani ngokweqile Antioxidants kuvusa kuguquka yeselula

Awukwazi banake ukukhangisa bese wedlulela edonsa ezengeziwe Antioxidants. On the isembozo le mithi liqukethe ulwazi ngalokho bathuthukisa rejuvenation lomzimba ukususa ubuthi. Ngaphandle ukuthi abakhiqizi ngokuvamile athule imiphumela emibi. Ngokwesibonelo, babenesikhathi lihlotshaniswa okuvela izinhlobo zomdlavuza. Ukuze Antioxidants zihlanganisa amavithamini A, C no E. Ngo izithelo eziningi, imifino, futhi asesikhundleni lokuhlala eliphezulu ikakhulukazi amajikijolo. Umdlavuza Antioxidants ngokweqile kwabonisa ngokucacile isifundo eside besilisa ababhemayo. Labo ezazivame uvithamini A ayemaningi amathuba okuba "ngijwayele" nge umdlavuza wamaphaphu.

Enezela nge Vitamin C nawo angeke kukusindise esonweni ngenxa yamakhaza

Kwakuyintokozo yodwa emhlabeni edonsa Vitamin C njengoba isilinganiso izifo kwenzeka ukuphakela usokhemisi Linus Pauling kule minyaka engu-70 ngekhulu leminyaka lamashumi amabili. Abantu baqala ukuthenga Pharmacy, kukhona izandla ke futhi piously bebakholwe bonyana yona izokwenza nakanjani ukusindisile abandayo ngesikhathi exacerbations kwesizini. Nokho, ucwaningo oluningana luye lwabonisa ukuthi Vitamin C eziqukethwe amaphilisi, cishe abangenamandla ekuvimbeleni imikhuhlane. Kodwa megadoses evamile ye mkhulu kunezinhliziyo 2000 mg, wandise nengozi yokuba ezinso. Ufuna uzivikele amakhaza? Khona-ke ungene ekudleni izithelo ezisawolintshi izithelo. Kwabo kuyoba usizo kakhulu.

Vitamin B ayidingekile ukwamukela

Esikhundleni amavithamini zokwenziwa of iqembu B ungene ekudleni izinhlanzi (salmon, tuna) no-beetroot. Kwaphela iminyaka eminingi, yalolu ketshezi Kunconywa for ekwelapheni izifo eziningi, kusukela Alzheimer ukuba izifo yisimiso senhliziyo nemithambo yegazi. Nokho, ucwaningo olwenziwa ngo-2014 lwakhombisa ukuthi kwaqedwa izidakamizwa esiphansi in iziguli isifo senhliziyo, amazinga cholesterol ephansi, ukuvama ukumelwa inhliziyo nokushaywa unhlangothi. Kwesinye experiment kwatholakala ukuthi abantu abathatha B3 njengoba izithasiselo ngokuvamile unezinkinga sesibindi ukopha zangaphakathi kunalawo ukuthatha placebo.

Ukuphumelela probiotics engakaze kungase kutholakale

Isayensi engenalo ulwazi olwanele mayelana amandla nezinzuzo probiotics. Uma ufuna ukuthuthukisa pheshana emathunjini, udle yogurt. Ukuthenga probiotics kule ekhemisi - hhayi injabulo ezishibhile. inzuzo yonyaka ukuthi engena ephaketheni abakhiqizi, okwedlula $ 20 bhiliyoni. Umbono waleli mikhiqizo ilula: kumele ukusekela izigidigidi zamagciwane ezuzisayo ezihlala emathunjini. Nokho, umkhuba lo mbono omuhle ukuba baphathe eningi nzima. Ngezinye izikhathi kuyasiza, ngezinye izikhathi kodwa akunjalo. Ngakho cabanga kathathu ngaphambi basakaze ruble ezilikhulu iphilisi elilodwa nje.

Zinc ngempumelelo ekwelapheni imikhuhlane

Ngokungafani engenamsebenzi zokwenziwa Vitamin C, i-zinc kungaba wusizo kakhulu ekuvimbeleni imikhuhlane. Lokhu microelement wethula ukuphazamiseka inqubo rhinovirus ukufanisana. Lapho, ngo-2011, ososayensi olwenziwa ukubuyekeza izifundo umphumela zinc kwatholakala ukusebenza yayo ekwehliseni kobukhulu izimpawu zomkhuhlane, futhi ukunciphisa isikhathi lesi sifo.

Vitamin E ebulilini kubanga umdlavuza

Enezela nge vitamin E (kanye nezinye izidakamizwa antioxidant) sihlotshaniswa sengozini enkulu yokuba nezinhlobo ezithile zomdlavuza. Tocopherol acetate ulusizo silondoloze imisebenzi eyisisekelo emzimbeni futhi eliningi eyanele e isipinashi kanye nezinye imifino eluhlaza.

Folic acid lubaluleke kwabesifazane abakhulelwe

Folic acid isetshenziswa umzimba wethu ukwakha amangqamuzana amasha. Ngakho-ke, edonsa ezengeziwe zomuthi kuboniswa kwabesifazane abakhulelwe kanye nalabo abafisa ayakhulelwa. I Kunconywa umthamo wansuku - micrograms 400. Folic acid kusiza ukuvimbela kwasekuzalweni zobuchopho nomgogodla ku-fetus.