Ngabe ama-multivitamin abesifazane asebenza ngempela?

Imfundo Yezempilo

Noma ngabe kuvela kumkhiqizo wezempilo we-boutique, imbiza egcwele ama-gummies ane-fruity, noma ibhodlela elimhlophe lendabuko elivela ekhemisi lendawo-abantu abaningi baseMelika bathatha uvithamini nsuku zonke. Eqinisweni, ama-86% ahlala ethatha amavithamini, ngokusho kocwaningo olwenziwa online olwenziwa yiThe Harris Poll egameni le Inhlangano yaseMelika Osteopathic .Amaphesenti ayisishiyagalolunye nesikhombisa wabesifazane athatha amavithamini abeletha noma ama-multivitamin ngesikhathi sokukhulelwa,ngokusho kwe- ucwaningo olufanayo eyenziwa yiThe Harris Poll kaMashi weDimes. Kepha ngubani odinga lawa mavithamini, futhi ayithuthukisa kangakanani impilo yakho?

Sekungamashumi eminyaka, amavithamini emakethwa njengendlela elula yokwenza ukudla okungenampilo nokuthola izakhamzimba ezibalulekile ezidingwa ngumzimba wakho. Kodwa isayensi yakamuva isho ukuthi ama-multivitamin-noma ngabe ayindlela ekhethekile yabesifazane noma cha-ayilungele impilo yakho yonke njengoba ungacabanga. A ukubuyekeza kwesayensi ihlolisise izivivinyo ezinhlanu ezingahleliwe, ezilawulwayo nabantu abangama-47,289 futhi yathola ukuthi amavithamini awanamthelela kwabesifazane ekuvikeleni ngokuyinhloko izifo ezingamahlalakhona noma ukukhula komdlavuza. Ngakho-ke kufanele ngabe uphuza i-multivitamin yansuku zonke yabesifazane? Ochwepheshe bathi mhlawumbe akunjalo. Nakhu ukuthi kungani.

Izithako ezivamile kwi-multivitamin yabesifazane

Uma uthatha ibhodlela lamavithamini elisho ukuthi lenzelwe abesifazane ngokukhethekile, kusho ukuthini lokho? Ingabe kungenxa yempilo yamathambo noma abesifazane abakhulelwe?

Izinhlobo eziningi zamavithamini athengiselwa abesifazane azoba namazinga aphezulu ezakhi zomzimba abesifazane abavame ukuntula kuwo, njenge-iron noma i-calcium, kusho uWhitney Linsenmeyer, Ph.D., RD, LD, okhulumela i-Academy of Nutrition and Dietetics kanye nomsizi uprofesa wezokondla eNyuvesi yaseSaint Louis.

Kodwa ukubhalwa njengokucacile kwabesifazane kungasho lutho nhlobo. Kunokumaketha okuningi okuphakamisa ukuthi ama-multivitamin wabesifazane ahlukile kwamanye ama-multivitamini. Iqiniso ukuthi ayikho incazelo esemthethweni noma yokulawula yama-multivitamini, kufaka phakathi lawo athengiswa ikakhulukazi kwabesifazane. Ngamanye amazwi, amavithamini abesifazane angahluka kwezinye izithasiselo.

Ngokuvamile, amavithamini abesifazane azoba nohlu olude lwamavithamini namaminerali abalulekile, kufaka phakathi: uvithamini A, amavithamini B (uvithamini B6 novithamini B12), uvithamini C, uvithamini E, i-calcium, i-iron, i-magnesium, i-potassium, i-thiamin, i-riboflavin, i-niacin , i-folate, ne-biotin. Kodwa-ke, amavithamini nezengezo azilawulwa yi-Food and Drug Administration (FDA). Lokho kusho ukuthi abekho ngaphansi kwamazinga noma imithetho yabo, ngakho-ke uhlu lwezithako namanani angahluka kakhulu. Futhi ukusebenza kwezithako akuthembisi.

Ingabe amavithamini abesifazane asebenza ngempela?

Noma yimuphi usosayensi noma umcwaningi angacindezelwa kanzima ukusikisela i-multivitamin yansuku zonke-ngenxa yezizathu ezilandelayo.

Abukho ubufakazi obuqinile bezinzuzo.

Ngisho nasekuqaleni kuka-2006, iNational Institute of Health yathi babungekho ubufakazi obanele bokuncoma ukuthatha ama-multivitamin. Ngokwengeziwe, i wokuhlela okuhambisana nocwaningo lwango-2013 olushicilelwe kuma-Annals of Internal Medicine kwakucace bha ngesihloko esithi: Enough Is Enough: Stop Wasting Money on Vitamin and Mineral Supplements.

Ochwepheshe abaningi bathatha ukuma okucacile mayelana nezithasiselo, bethi abantu abaningi kufanele bayeke ukusebenzisa imali yabo kuma-multivitamin ngemuva kokubona ukutadisha ngemuva kocwaningo kufakazela ukuthi inzuzo yabo incane, noma ayikho-ikakhulukazi kwabesifazane abangemva kokuya esikhathini. Inhlangano Yezempilo Yabesifazane funda bathole ukuthi abesifazane abasebenzisa i-postmenopausal abathatha ama-multivitamin bebengenaso isilinganiso esiphansi sokufa kunabanye futhi bebenamathuba nje okuba nesifo senhliziyo noma umdlavuza wamaphaphu, i-colon, i-rectum, isifuba ne-endometrium — le miphumela ehambisana nokutholakele kokunye ubuningi bezinye izifundo.

Amavithamini angaba yingozi.

Ngokumangazayo ngokwanele, olunye ucwaningo luthola ukuthi hhayi kuphela ama-multivitamin okungukuchitha imali, futhi ayingozi empilweni yakho. Ubuningi bamavithamini namaminerali kunoma yikuphi ukwesekwa kubalulekile, ikakhulukazi uma kubhekwa ubungozi bokweqa inani elingaphezulu lomkhawulo wokudla okunomsoco onikeziwe-ngoba lokhu kungabeka ubungozi bokuba nobuthi, okungaba nemiphumela emibi yezempilo, kusho uLinsenmeyer. Abathengi bayakhuthazwa ukuthi bangeqi esilinganisweni esinconyiwe, futhi basebenze nodokotela wabo kanye / noma nodokotela wezokudla obhalisiwe ukuqinisekisa ukuthi abasengozini yokuthola ubuthi noma yikuphi ukuxhumana okungahambi kahle nokunye ukudla noma imithi.

Amavithamini namaminerali athile angaba nomthelela kulokho kumunca imithi, kungaba ukuvimbela ukumuncwa noma ukwenyuswe, kusho uWillow Jarosh, MS, RD, kanye nomnikazi weWillow Jarosh Nutrition eNew York City. Ngaphezu kwalokho, ezinye izakhi zomzimba ezengeziwe zingaba nemiphumela efanayo emithini yokwelashwa — ngakho-ke uma uthatha umuthi, othi, ulinciphise igazi futhi uphinde uthathe i-multivitamin enomphumela omncane wokuncipha kwegazi, ongahlanganisa imiphumela.

Kungcono ukuthola izakhamzimba ekudleni.

Yingakho ochwepheshe abaningi bezempilo, izazi zokudla, kanye nezazi zokudla zincoma ukuthola amavithamini namaminerali akho ekudleni okudlayo. Ngilandela ifilosofi yokuqala kokudla, okusho ukuthi kuhle ukuthola izakhamzimba ozidingayo ngokudla okuphelele, kusho uLinsenmeyer. Lokhu kungenxa yokuthi izakhamzimba ekudleni okuphelele kuvame ukumuncwa kangcono kunefomu lokungezelela, ukudla okuphelele kuqukethe ezinye izinto eziwusizo ngaphandle kwamavithamini namaminerali nje — njengama-phytochemicals kanye ne-fiber, futhi kunengozi ephansi yokusebenzisa imicronutrients ngokweqile ekudleni okuphelele.

Ukwanelisa izidingo zomsoco zomzimba wakho ngokudla, zama ukufaka lolu hlu, olunconywe ngu Impilo yaseHarvard, ekudleni kwakho:

• Ukotapeya
• Imifino enamahlamvu afana ne-chard, imifino ye-collard, i-kale, imifino yesinaphi, isipinashi
• Upelepele wensimbi
• Amahlumela eBrussels
• Amakhowe (i-crimini ne-shiitake)
• Amazambane abhakiwe
• Ubhatata
• I-Cantaloupe, i-papaya, ama-raspberries, ama-strawberry
• Imikhiqizo yobisi, efana ne-yogurt enamafutha amancane
• Amaqanda
• Imbewu (ifilakisi, ithanga, isesame nojongilanga)
• Ubhontshisi obomile (i-garbanzo, izinso, i-navy, i-pinto)
• Ama-lentile, uphizi
• Ama-alimondi, ama-cashews, amakinati
• Izinhlamvu eziphelele ezifana nebhali, i-oats, i-quinoa, irayisi elinsundu
• I-Salmon, i-halibut, i-cod, i-scallops, imfanzi, i-tuna, ama-sardine
• Inyama yenkomo enciphile, iwundlu, inyamazane
• Inkukhu, ikalikuni

OKUSHIWO: Ama-Probiotic 101

Kodwa-ke, kukhona okuhlukile emithethweni-njengoba kunjalo ngabesifazane abakhulelwe noma abancelisayo, kanye nabantu abasengozini yokuntuleka kwamavithamini noma amaminerali. Kulezi zimo ezikhethekile, izithako zokudla zinconywa njalo.

Yiziphi izithasiselo abesifazane okufanele bazithathe?

I- IHhovisi Lezempilo Labesifazane , igatsha loMnyango Wezempilo Nezinsizakalo Zabantu e-U.S., lincoma lawa mavithamini kwabesifazane:

• I-folic acid
• Uvithamini B-12
• Uvithamini D
• I-calcium
• Insimbi

Yize inani elidingekayo lihluka ngokweminyaka, impilo, nokudla.

I-folic acid / folate (uvithamini B9)

I-Folic acid umqondo omuhle kubantu abahlela ukukhulelwa, kuchaza uJarosh. Ukudla okwanele kwalesi sakhi kungasiza ukuvimbela ukukhubazeka kwe-neural tube ezinganeni. I- Izikhungo Zokulawulwa Nokuvikelwa Kwezifo uncoma ukuthi abesifazane abaneminyaka yobudala bokuzala bathole ama-micrograms (mcg) angama-400 e-folic acid nsuku zonke ukuvimbela ukukhubazeka kokuzalwa. Yize inani elinconywayo likhuphukela ku-4,000 mcg uma ukhulelwa noma unomlando womndeni wespina bifida, ngokusho kwe- IHhovisi Lezempilo Labesifazane .

Kukhona okunye okwehlukile, oyedwa kungabantu abanokuhlukahluka kofuzo — okubizwa nge-MTFHR — abangahle babe nenkinga yokuguqula i-folic acid ibe uhlobo lwe-folate umzimba wabo ongalusebenzisa, kuchaza uJarosh. Lezi ziguli kufanele zixoxe nodokotela wazo uhlobo nenani le-folic acid elifanele isimo sazo. I-Folic acid nayo ingaxhumana nemithi edingekayo yesifo sokuwa, isifo sikashukela, i-lupus ne-rheumatoid arthritis.

Ngicabanga ukuthi i-folic acid iyisibonelo esihle somqondo wokuthatha izakhamzimba ozidingayo njengomuntu ngamunye, kepha lokho kufakwa kokungeziwe akuyona into elingana nosayizi owodwa noma into sonke esidinga ukuyenza, kusho uJarosh . Izakhi zofuzo, indlela yokuphila, ukukhetha ukudla, kanye nesimo sempilo konke okubalulekile ekutheni ngabe umuntu udinga izengezo yini nokuthi iziphi azidingayo.

Uvithamini B-12

IVitamin B12 yisakhi esisiza ukugcina izinzwa zomzimba namaseli egazi aphilile. Izikhungo Zikazwelonke Zezempilo uncoma ukuthi abesifazane abadala bathole ama-2.4 mcg we-B12 nsuku zonke. Lelo nani likhuphukela ku-2.6 mcg ngesikhathi sokukhulelwa, naku-2.8 mcg ngenkathi uncelisa.

Labo abantula kuyo bavame ukukhathala futhi babuthakathaka — futhi kunezizathu eziningi zokuthi kungani umuntu angantula. Abantu asebekhulile kungenzeka bangakwazi ukuthola i-B12 engako ekudleni, kuyilapho ama-vegans noma imifino ingaba nenkinga yokuthola okwanele ngoba i-B12 itholakala ngokwemvelo emikhiqizweni yezilwane, kuchaza uJarosh.

Izimo ezithile zempilo zingathinta ukumuncwa kwamavithamini. Abantu abanezifo zokugaya ukudla ezifana nesifo seCeliac noma isifo sikaCrohn bangaba nenkinga yokuthola i-B12 eyanele ekudleni. Okufanayo kuya kubantu abathole ukuhlinzwa kwe-GI kufaka phakathi ukuhlinzwa kwesisindo. Kunesimo futhi esibizwa nge-pernicious anemia lapho umuntu engenzi lutho lwangaphakathi-ngakho-ke abakwazi ukumunca i-B12. Zonke lezi zimo nezimo zingagunyaza umuntu onohlobo oluthile lwesengezo se-B12.

Uvithamini D

Izikhungo Zikazwelonke Zezempilo uncoma ukuthi abantu abadala bathole u-15 mcg (600 IU) kavithamini D nsuku zonke. Ngemuva kweminyaka yobudala engama-70, lelo nani lenyuka laya ku-20 mcg (800 IU), okungaba nzima uma ugqoka i-sunscreen (kufanele!), Uchithe isikhathi sakho esiningi endlini, noma une ukushoda kukavithamini D . Kulezo zimo, isengezo singasiza.

I-calcium

Abanye odokotela bangaphakamisa ukuthi abesifazane bathathe izithasiselo ze-calcium, ezingabalulekile ekulondolozeni amathambo aqinile — ikakhulukazi kwabesifazane abaya esikhathini. Inani elinconywayo lihluka ngeminyaka lisuka ku-1,000 mg liye ku-1,300 mg, ngokusho kweHhovisi Lezempilo Labesifazane. Ucwaningo lukhombisa ukuthi iningi labesifazane abalitholi inani le-calcium nsuku zonke elinconywayo ekudleni kwabo, okungaholela ekuthambekeleni kwamathambo noma kwezinye izinkinga zempilo.

Insimbi

Kunconywa i-iron uma inani lakho lamaseli abomvu liphansi noma lisengozini yokwehla — ngokwesibonelo, uma une-anemic. Kepha kunezinye izimo lapho kudingeka khona insimbi eyengeziwe kwabesifazane. Ngokuya ngehhovisi le-Women's Health, inani olidingayo impilo yakho yonke yile:

• Iminyaka engu-19 kuya kwengu-50: 18 mg
• Ngesikhathi sokukhulelwa: 27 mg
• Iminyaka engu-51 nangaphezulu: 8 mg

Ngaphezu kwabesifazane abane-anemia noma abajwayele ukwanda kwe-anemia, i-iron izovame ukunikezwa abesifazane abakhulelwe, kusho uJarosh. Ngesikhathi sokukhulelwa, ivolumu yegazi iyanda futhi kanye nale nsimbi idinga ukwanda-ngakho-ke insimbi eyengeziwe ivame ukunconywa. Vele uqiniseke ukuthi ukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuthatha isengezo. Kubalulekile ukuthola ukuthi yini ebanga ukubalwa kwamaseli abomvu aphansi ngaphambi kokwelapha, ngokusho kukaJarosh.

Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo

Amavithamini — nemithamo — oyidingayo ngokuya ngeminyaka yakho nezimo zezempilo, njengokukhulelwa. Ezinye izincomo [zokudla okuyinkomba kwansuku zonke] azihluki kakhulu; isibonelo, i-vitamin D idinga abesifazane ukuthi ihlale ingaguquguquki kusukela ebuntwaneni ngokukhula, noma ngabe ukhulelwe noma uncelisa, kusho uLinsenmeyer. Abanye bashintsha kancane phakathi nesikhathi sonke sempilo, njengezidingo zensimbi eziphindwe kabili ngaphezulu ngesikhathi seminyaka yokubeletha yowesifazane nangaphezulu kokuphindwe kathathu ngesikhathi sokukhulelwa.

Ngamanye amagama, asikho isisombululo sosayizi oyedwa sokuthola izakhamzimba ozidingayo ukuze ube nempilo enhle. Uma ukhathazekile ngokuntuleka kwamavithamini, thintana nodokotela wakho mayelana nokuthi ukwesekwa okufanele kungabukeka kanjani. Kuhlukile kuwo wonke umuntu, ngakho-ke kungenzeka ukuthi ithebhulethi elilodwa alikwazi ukuxazulula zonke izidingo zethu.