Yimaphi amavithamini amahle kakhulu kwabesilisa?

Ukuphila kahle

Amavithamini ayibhizinisi elikhulu (futhi eliqhubeka likhula): Ngo-2018, imakethe yokwengeza yase-United States yakhula yaba ngu- $ 42.6 billion ekuthengiseni, ngokusho kwenkampani yocwaningo lwemakethe Imibiko kanye nedatha . Ngo-2026, ifemu ilinganisela ukuthi yonke imakethe yokwengezelela emhlabeni wonke izobe ifanele ukwehla ngomhlathi u- $ 210.3 billion.

Akumangalisi ukuthi imboni ihlukumeza wonke lawo zero, inikezwe lokho okungenani Ama-50% aseMelika athatha i-multivitamin . (Lokho kweqa kuye kuma-68% lapho kuvotwa izakhamizi nje ezindala.) Konke lokhu kuphakamisa umbuzo: Ngabe abaseMelika bayayilahla imali? Ngabe amavithamini nezengezo ziyadingeka ngempela empilweni nasenhlalakahleni yethu? Noma ungazithola yini izakhamzimba ezibalulekile ozidingayo ekudleni wedwa?

Yebo, kwabesifazane abakhulelwe, okungenani, ukwengezwa kwe-folic acid kubalulekile ekukhuleni kwengane . Kepha uma kukhulunywa ngempilo yamadoda, impendulo ayinqunywa futhi yomiswe kangako.

Izithako kwi-multivitamin yansuku zonke yamadoda

Okokuqala, kubalulekile ukuqonda izithako ezivamile ezitholakala ku- ama-multivitamini yamadoda. Amavithamini amaningi ahamba phambili — noma ngabe awabesilisa noma abesifazane — kufanele afake phakathi Amavithamini namaminerali abalulekile ayi-13 , kusho uHoward D. Sesso, Sc.D., MPH, ongumxhumanisi wezifo ezithathelana nezifo eBrigham naseWomen’s Hospital kanye noprofesa wezokwelapha eHarvard Medical School:

• Uvithamini A : Ilungele impilo yamehlo
• Amavithamini B ( thiamine , mthokozisi , i-niacin , i-pantothenic acid, i-biotin , B6 , B12 , futhi umlingiswa Kubandakanyeka kwezempilo nokukhiqizwa kwamaseli, kanye namazinga wamandla
• Uvithamini C : Usekela impilo yomzimba
• Uvithamini D : Kubalulekile ekusebenzeni kwethambo nokusebenza kwemisipha
• Uvithamini E : Yehlisa imiphumela yama-radicals wamahhala emzimbeni
• Uvithamini K:Idlala indima ekunqandeni igazi nasekugcineni amazinga e-calcium

Ngokwengeziwe, ama-multivitamin wamadoda ngokuvamile aqukethe ithusi, i-manganese, i-selenium ne-zinc. Kodwa-ke, izithako nobuningi buyahlukahluka kuya komkhiqizo kuya kophawu (Okusho ukuthi, One a Day Madoda ngeke ifane ncamashi neMvelo Made Multi for Him noma I-Centrum Men Multivitamin ). Kufanele ufunde ngokucophelela ilebula lesithako ukuze uthole izinto ezingezwani nomzimba, imibala yokufakelwa, izivimbelakuvunda, nezinye izithako ongazwela kuzo.

Izithako nazo zingahluka ngokuya ngeminyaka yakho. Isibonelo, ama-multivitamin wamadoda angaphezu kweminyaka yobudala engama-60 angaqukatha izithako ezingeziwe ezifana ne-saw palmetto noma i-magnesium. Amadoda amadala angafuna ukucabanga ngomthamo wawo we-vitamin B12. Okubalulekile ohlelweni lwezinzwa namaseli abomvu egazi, amazinga kavithamini B12 avame ukwehla ngokukhula, kusho uSesso.

OKUSHIWO: Ingabe amavithamini angakwazi ukwelapha ukungasebenzi kahle kwe-erectile?

Ngabe amavithamini amadoda asebenza ngempela?

Ngaphandle kobukhulu bemakethe emikhulu embonini yokwengeza, kuye kwenziwa ucwaningo oluncane ekusebenzeni kwamavithamini. Futhi kulezo zifundo ezikhona, okutholakele kuvame ukuphikisana.

Abukho ubufakazi obuqinile bezinzuzo.

Ucwaningo olulodwa olukhulu, olwaziwa ngokuthi yi- Isifundo Sezempilo Sabadokotela II ,kulandelwe iqembu lodokotela besilisa isikhathi esingaphezu kweminyaka eyishumi (phakathi kweminyaka ka-1997 no-2011), njengoba bathatha i-multivitamin noma i-placebo. Imiphumela? Labo abasebenzisa i-multivitamin banciphise amathuba okuba nomdlavuza ngo-8% futhi bakhombisa nokwehla kwengozi yokuba nesifo sokuqaqamba kweliso, ngokusho kukaSesso, obehola lolu cwaningo. Abazange, nokho, babonise ingozi encishisiwe yesifo senhliziyo.

Ngakolunye uhlangothi, isifundo se-2019 esenziwe yiTufts kanye neHarvard University futhi sashicilelwa kufayela le- Izitatimende Zemithi Yangaphakathi ithole ukuthi ukusetshenziswa kokulekelelwa kokudla akubanga nomthelela ekufeni (okungukuthi, akubasizanga abantu ukuthi baphile isikhathi eside).

Yiziphi iziphetho ezingafinyelelwa kukho konke lokhu? Kwabesilisa abaningi, mhlawumbe asikho isizathu esicindezelayo sokuthi kungani kufanele bathathe noma iziphi izithako zokudla, kusho uSesso.

Izithasiselo zingagcwalisa izikhala zokudla okunempilo.

Kodwa-ke, uma indlela odla ngayo ishoda ngamavithamini namaminerali ayisihluthulelo (ngokwesibonelo, uku-vegan noma i-gluten-free diet, kokubili okungaholela ekushodeni kwe-Vitamin B12), i-multivitamin ingasiza ukugcwalisa lowo mgodi. Ngokwengeziwe, uma unenkinga ethile ecashile noma ufuna nje ukuqaphela ngokwengeziwe ngomsoco wakho, uSesso uthi ungafuna ukucubungula i-multivitamin ngemuva kokuxoxa ngayo nodokotela wakho noma isazi sokudla okunempilo.

Bheka ukusebenzisana kwamavithamini.

Kubalulekile ukuthi uhlole umhlinzeki wakho wezokunakekelwa kwempilo mayelana nezithasiselo, ngoba kungaba nokuxhumana okungenzeka nezinye izidakamizwa. USesso uthi akakhathazekile kangako ngevithamini elilodwa elihlangana nelinye njengoba ekhuluma ngalo ukuxuba izithasiselo nezidakamizwa .

Isibonelo, i-Vitamin K kanye nama-anticoagulants awahlali edlala kahle, kusho UCarielle Nikkel, MS, RDN, umqondisi wezokudla ePersona.

UVitamin K uvithamini obalulekile ukukhuthaza inani elijwayelekile lokujiya kwegazi emzimbeni nokuvimbela ukopha ngokweqile, usho kanje. Kodwa-ke, uma ihlanganisiwe, i-vitamin K ingasebenza ngokungahambisani nemithi ye-anticoagulant futhi inyuse ubungozi bokuqina kwegazi.

Ungathathi kakhulu.

Kukhona futhi ithuba lokunezela ngokweqile. Ngenkathi lokho kungenzeki ukuthi kwenzeke nge-multivitamin, lapho amanani ngokuvamile awela ngaphansi kwemihlahlandlela ethile futhi uthatha eyodwa kuphela nsuku zonke, kungenzeka ngezithasiselo ngazinye uma ungalandeli noma ungazi imithamo enconyiwe. Isibonelo, ucwaningo lweTufts neHarvard luthole ukuthi inani elikhulu lama-calcium supplements (ngaphezulu kwe-1,000 mg / ngosuku) axhunyaniswe nengozi eyengeziwe yokufa komdlavuza.

Ukweqiwa okuphezulu kwamavithamini nakho kungaba yingozi. Uvithamini A omningi kakhulu angadala isicanucanu, ikhanda, noma isiyezi, futhi ezimweni ezimbi kakhulu (nezingavamile), ngisho nokufa, ngokusho Izikhungo Zikazwelonke Zezempilo .

Usazibuza ukuthi ukuthatha amavithamini kungukuchitha imali? Uma uhambisana nezinketho zakho, angisho ukuthi ilahla imali, kusho uSesso. Kepha akufanele kucatshangwe ukuthi uthola izinzuzo kulokho okuthathayo.

Yimaphi amavithamini okufanele athathe amadoda?

Uma ucabanga ukuqala uhlobo lwamavithamini, uSesso uthi ukubheja kwakho okuhle kakhulu ukuthola isithasiselo se-multivitamin esiningi uma kungewona wonke amavithamini namaminerali abalulekile ayi-13.

Ufuna ukuthola okuthile okubanzi ngangokunokwenzeka, kusho uSesso. Noma ngabe kudingeka kube inani elithile le-Vitamin B6 noma inani elithile lika-Vitamin C, angikhathazeki kangako ngalokho. Kumayelana nokwenza isiqiniseko sokuthi unobubanzi bamavithamini namaminerali.

Ku-Nikkel ongudokotela obhalisiwe, kukhona idlanzana lamaminerali nezithasiselo ancoma ukuthi amadoda aqaphele lapho ethenga i-multivitamin, noma ngabe ufinyelela kuma-gummies, ama-softgels, noma ama-caplets. Kubandakanya:

• Izinki : Ngenkathi le minerali ivame ukuboshelwa ekuzivikeleni nasekulawuleni ushukela egazini, uNikkel uthi kunenzuzo eyengeziwe yamadoda. I-Zinc ibalulekile empilweni ye-prostate nasekuzaleni, into eba yinto ekhathaza kakhulu njengoba amadoda ekhula.
• Selenium : I-Selenium yisakhi esibalulekile esisiza umzimba ukuthi ukhiqize ama-selenoprotein asebenza njengama-antioxidants, kusho uNikkel. Iphinde isekele amasosha omzimba, ukusebenza kwe-prostate, kanye nokuqina kwesidoda okunempilo.
• ICoenzyme Q10 (CoQ10): UNikkel uthi le nto encibilikayo enamafutha, efana nevithamini iziphatha njenge-antioxidant futhi ingasiza umzimba ukuthi wakhe amandla futhi ukhuthaze impendulo enempilo yokuvuvukala. Futhi njenge-selenium, ibuye inyuse ukubala kwesidoda nokuhamba.
• Omega 3 futhi -6 : Lawa mafutha acid ayisihlobo esiyinhloko sohlelo lwezinzwa, ubuchopho, nempilo yenhliziyo. Ukudla okujwayelekile kwaseNtshonalanga kufaka ama-omega-6 fatty acids amaningi futhi akwanele ama-omega-3s, kusho uNikkel. Ukwengeza kungasiza ekubuyiseleni isilinganiso esifanelekile. Ziphinde zibe nomthelela omuhle ekugxileni kwesidoda.

OKUSHIWO: Imaphi amavithamini okufanele ngiwathathe?

Lapho usuthathe isinqumo sokuthatha isengezo, qiniseka ukuthi ubheka ifayili le- I-USP noma Uphawu NSF , izinhlangano ezimbili ezidale izindinganiso zezithasiselo kwazise iFood and Drug Administration (FDA) ayiqinisekisi ukuthi yini engena kuzo.

Futhi, noma ngabe uthatha isinqumo sokuthatha i-vitamin, i-supplement, noma i-multivitamin yamadoda nsuku zonke, kufanele wenze leso sinqumo ngokuhambisana nomhlinzeki wakho wezokunakekelwa kwempilo.

Ngabe wonke umuntu kufanele athathe isithasiselo? Lutho neze, kusho uSesso. Kunabantu abaningi kakhulu asebevele belandela iphethini yokudla enhle futhi abayidingi nhlobo. Kunabanye abantu endaweni empunga, futhi kulapho kunzima khona ukukuphazamisa lokho.