Amavithamini okufanele uwathathe ebusika

Imfundo Yezempilo

Njengoba izinga lokushisa lehla futhi ilanga lifiphele, akunakuphikwa ukuthi ubusika ekugcineni bufikile — futhi ngenkathi kufika ukwanda kwengcindezi nobunzima kumasosha akho omzimba. Yebo, akukhona nje ukucabanga kwakho ukuthi uvame ukugula kaningi phakathi nezinyanga zezulu elibandayo. Ngenkathi umkhuhlane ungagadla nganoma yisiphi isikhathi, uvame kakhulu ekwindla nasebusika, ngokusho kwe Izikhungo Zokulawulwa Nokuvikelwa Kwezifo (I-CDC). Umsebenzi we-flu uphinde ukhuphuke phakathi kwezinyanga zikaDisemba noFebhuwari.

Yize zonke lezi zindaba zingakulinga ukuba ucashe ngaphakathi kwengubo kuze kube ngu-Ephreli, leyo akuyona indlela engokoqobo yokuvimbela ukugula. Esikhundleni salokho, geza izandla zakho kaningi futhi ugweme ukuhlangana nabangane abagulayo. Futhi cabanga ukunika umzimba wakho umfutho owengeziwe ngokungeza idlanzana lamavithamini asebusika nezithako kuhlobo lwakho lwansuku zonke. Ngokuthatha amaphilisi ambalwa nje ekuseni njalo, kungenzeka ukuthi uzisindisela ikhanda langempela ngokuzayo.

Nawa amavithamini amahlanu wasebusika (nezithako) okufanele uthathe kule sizini:

1. Ama-B-Vitamin

Leli yiqembu lamavithamini ancibilika emanzini aziwa ngokuhlanganyela njengevithamini B-complex. Zihlanganisa B1 ( thiamine , B2 ( mthokozisi , B3 ( i-niacin ), B5 (i-pantothenic acid), B6 ( umagazine , B7 ( i-biotin , B9 ( umlingiswa ), futhi B12 (cobalamin). Yize ngayinye inemisebenzi ehlukile, yonke iyasiza ku-cell metabolism.

Ama-vithamini e-B akhahlela ngokuphelele amasosha akho omzimba phezulu kancane futhi anganezela enhlalakahleni ephelele yomzimba wakho, kusho u-Angie Kuhn, MS, RDN, umqondisi wezokudla kanye nocwaningo Umuntu Onomsoco . Zingadambisa ubuchopho, zikhulise impilo yesistimu yezinzwa, zithuthukise ukuvuselelwa kwamaselula, zithuthukise imizwa, zivikele umzimba ekuguleni, futhi zikhuthaze injabulo enempilo esiza ukunqanda izingqondo zasebusika.

Inani lansuku zonke elinconywayo lihlukile ngakunye, ngakho-ke hlola udokotela noma usokhemisi wakho.

2. Uvithamini C

Le vithamini encibilikiswa ngamanzi, eyaziwa nangokuthi i-ascorbic acid , i-antioxidant esiza ukuvikela umzimba wakho kuma-radicals wamahhala. Ibuye ibe nedumela lesikhathi eside njenge-ally immune system ally (noma kunjalo izifundo ziyehluka ngokusebenza kwayo). Njengoba umzimba ungakhiqizi uvithamini C , kubalulekile ukuyithola ngokudla (okufana ne-broccoli, izithelo ezisawolintshi, ubhatata, nama-strawberry) noma izithasiselo.

UVitamin C unezinto ezimangazayo ezilwa negciwane futhi ukhonjiswe ukuthi uyasiza ekwehliseni ukutheleleka ngegciwane futhi kungathuthukisa amasosha omzimba, kusho uKuhn. Kukhona ibhonasi eyengeziwe uma iqukethe ama-bioflavonoids, akhonjisiwe ukuthuthukisa isenzo sikavithamini C nazo zonke izinzuzo zayo.

I- Kunconywe inani lansuku zonke kavithamini C wamadoda angama-90 mg kanti kwabesifazane angama-75 mg.

3. Uvithamini D

Le vithamini encibilikiswa ngamafutha ngokomlando ibithandwa ngendima eyidlalayo ekuqiniseni amathambo, njengoba isiza umzimba ukuthi umunce i-calcium. Kepha okuningi izifundo zakamuva futhi sixhumanise uvithamini D nempendulo yethu yokuzivikela komzimba, okusho ukuthi ukushoda kungaholela ekwandeni kokutheleleka ekutheleleni. Ngokuvamile sithola izidingo zethu zansuku zonke zikavithamini D emithonjeni emibili — ukudla kwethu nelanga — kushoUDkt Lingtak-Neander Chan, uPharm.D., Uprofesa kanye nosihlalo ohlangene eMnyangweni Wezemithi eNyuvesi yaseWashington eSeattle.(Okwamuva kwenzeka lapho imisebe ye-UVB evela elangeni yenza izicubu zethu zesikhumba zikhiqize uvithamini D.)

Ngesikhathi sasebusika, ikakhulukazi kithina esihlala ezindaweni ezisenyakatho, inani le-UVB eliza emkhathini liphansi kakhulu, kusho uDkt Chan. Kungaleso sikhathi lapho uthatha khona izinto ezengeziwe — i-vitamin D eyengeziwe noma ukwandisa ukudla okudliwayo okungu-vitamin D — kungasiza.

I- Kunconywe inani lansuku zonke ka-vitamin D wabantu abadala abaphakathi kweminyaka engu-19 no-70 nguI-600 IU enenhloso yamavithamini D (25 (OH) D) amazinga okungenani angama-30ng / mL.

4. Izinki

Le minerali ebalulekile isiza amasosha omzimba ukulwa namagciwane nama-bacteria-okwenza kube yi-MVP yangempela ngenkathi ebandayo.

Izinki kukhonjisiwe ezifundweni ukuthi ziphumelele ekuvikeleni nasekunciphiseni izimpawu ezibandayo, kusho isazi sezokudla esibhalisiwe u-LeeAnn Weintraub. Kuyasiza ukuvimbela amagciwane ekunamatheleni ezindongeni zamaseli ephaseji yamakhala futhi kuyabandakanyeka ekukhiqizeni ama-antibody, inqubo ebalulekile yamasosha omzimba. Uma ungathathi i-zinc kakade futhi uzizwa sengathi uyagula, i-Weintraub ithi ukuqala ukuthatha izithako ze-zinc ngokushesha ukuze uzizwe ungcono ngokushesha. Uyanezela ukuthi i-zinc lozenges ibonakala iyindlela ephumelela kakhulu yokwengeza i-zinc.

I- Kunconywe inani lansuku zonke i-zinc yamadoda ingu-11 mg kanti kwabesifazane ingu-8 mg.

5. Izithasiselo ze-Probiotic

Lezi iziphila ama-microorganisms (noma amabhaktheriya amahle) asebenza ukusiza ukuthuthukisa i-gut flora yakho.

Ama-Probiotic izithasiselo, ezaziwa ngokuqinisa amasosha omzimba kanye nempilo yokugaya ukudla, zinenzuzo ukuzithatha ngesikhathi sasebusika, kusho uWeintraub. Njengoba lesi kuyinkathi ebandayo neyomkhuhlane, asikho isikhathi esingcono sokugxila ekuqiniseni amasosha omzimba ngamagciwane anobungane. Ama-Probiotic angasiza ukugcwalisa isisu ngamagciwane azuzisayo futhi asize ukusekela ukuzwana kokugaya ukudla kubantu abagijimayo noma ababhekene nezinkinga zesisu.

Thola isigqebhezana esivela kudokotela

Yini ibhekwa engcono?

Enye into okufanele uyiqaphele: Ukuphepha nokusebenza kwamavithamini akulawulwa yi-Food and Drug Administration (FDA), ngakho-ke ngaphambi kokubeka isitolo esitolo, kufanele ubheke okungenani okukodwa kokuvunyelwa okubili, kusho uDkt Chan.:

1. I-United States Pharmacopeia (USP): Le nhlangano engenzi nzuzo ihlola ngokuzimela futhi ibike ngama-supplements. Bahlaziya umkhiqizo bese beqinisekisa ukungaguquguquki komkhiqizo, ngokusho kwelebula, kusho uDkt Chan. Uma ufuna umkhiqizo onesitifiketi se-USP, okungenani unesiqinisekiso esengeziwe sokuthi uthola lokho ohlose ukukuthenga.
2. Imibiko yabathengi : Ukushicilelwa kokuhlolwa komkhiqizo futhi ngezikhathi ezithile kwenza ukuhlolwa kwayo okuzimele kwama-supplements futhi kubike imiphumela.

Isikali siyehluka ngakunye, ngakho-ke hlola udokotela wakho noma usokhemisi — futhi ngaso sonke isikhathi usho izithako ozithathayo lapho ugcwalisa incwadi kadokotela.