Menene lokaci mafi kyau don ɗaukar multivitamins?

Menene lokaci mafi kyau don ɗaukar multivitamins?

Multivitamins hanya ce mai tasiri, ƙwararru da aka amince da ita don haɓaka abinci. Bisa ga abin da Vogue India ya buga, lokacin da za a yanke shawarar abin da bitamin za a dauka, yawancin tambayoyi na yau da kullum sun taso, irin su yaushe ne lokaci mafi kyau don ɗaukar multivitamin? Shin lokaci yana shafar yadda jiki ke sha na gina jiki?

Ƙungiyoyin da suka fi buƙatar bitamin

Masanin ilimin abinci mai gina jiki Suman Agarwal ya ce shan multivitamins ba ya da alaƙa da takamaiman matakin shekaru, a maimakon haka, "Duk wanda ba a biya masa bukatun bitamin da ma'adanai ta hanyar abinci na yau da kullun ba ya tuntuɓi likitansa kuma ya yi la'akari da fara tsarin multivitamin."

Da take zurfafa, Dr. Vishaka Shivdasani ta ce akwai wasu gungun mutane da ke bukatar sinadarin ‘multivitamins’ don hana rashi, “Misali, mata masu juna biyu suna bukatar folic acid da iron, mata a lokacin jinin al’ada suna bukatar iron, kuma masu cin ganyayyaki sukan yi fama da karancin bitamin. B12, tsofaffi na iya buƙatar calcium, kuma mutane da yawa suna buƙatar bitamin D."

Multivitamin abun ciki

Agarwal ya bayyana cewa, sinadarin multivitamin da ya kamata ka sha ya kamata ya hada da dukkan hadaddun bitamin B, saboda dabarun rayuwa da dafa abinci na zamani kan rage wadannan sinadarai. Ta kuma ba da shawarar cewa ya kamata ya ƙunshi ma'adanai irin su zinc, selenium, iron da calcium, tare da bitamin masu narkewa kamar A, D da E. Hakanan mutum zai iya amfana daga abubuwan da ake amfani da su na antioxidants kamar lycopene da astaxanthin, lura da cewa "ko da yake ba lallai ba ne don multivitamin ya ƙunshi babban adadin B12 da D3 tun lokacin da aka samo su a cikin ƙananan kuɗi, har yanzu yana da amfani a haɗa su."

Mafi kyawun lokaci don ɗaukar multivitamins

• Vitamin C: Ana ba da shawarar shan bitamin C bayan karin kumallo, kuma a sha bitamin C bayan tuntubar likita.

• Omega-3 da Ubiquinol: Mafi dacewa lokacin shan Omega-3 shine bayan abincin rana, saboda yana iya inganta sha da kuma rage illa kamar belching ko dandano kifi.

• Iron: Yana da kyau a sha allunan ƙarfe a cikin komai a ciki, wato, aƙalla awa ɗaya kafin ko sa'o'i biyu bayan cin abinci. Amma allunan ƙarfe na iya haifar da haushin ciki, don haka shan shi da abinci zai iya zama mafi alheri ga wasu mutane.

• Vitamin B complex: Ana ba da shawarar a tabbatar da shan shi a farkon rabin yini. A cewar Dr. Shivdasani, hadadden bitamin B na iya haifar da rashin barci ga wasu idan aka sha a rabin na biyu na rana.

• Calcium: Yana da kyau a sha allunan calcium tare da abinci, musamman abinci mai cike da bitamin D, wanda ke taimakawa wajen sha calcium. Agarwal ya ba da shawarar shan calcium tare da gilashin yogurt.

• Magnesium: Zai fi kyau a sha minti 15 kafin barci, don samun kyakkyawan barci da shakatawa.

Bitamin da aka fi dacewa a hade

Multivitamins waɗanda masana ke ba da shawarar haɗawa tare sun haɗa da:
• Iron da Vitamin C: Vitamin C yana taimakawa wajen haɓaka ƙwayar ƙarfe na jiki.
• Calcium, Magnesium, Vitamin D da K2: Wannan rukunin bitamin yana aiki tare don lafiyar kashi.

Vitamins waɗanda bai kamata a haɗa su tare ba

Masana sun gano takamaiman bitamin da ma'adanai wadanda ba a ba da shawarar a hada su da su don tabbatar da cewa jiki ya amfana da shan su, kamar haka.
• Zinc da jan karfe: Dukansu ma'adanai ne masu mahimmanci, amma suna gasa don sha. Ɗaukar yawan adadin zinc zai iya tsoma baki tare da shayar da jan karfe. “Ana shawartar a rika shan su a lokuta daban-daban na rana, misali, ana shan zinc da safe yayin da ake shan tagulla da rana ko da yamma, kuma a la’akari da cewa “matan suna shan sinadarin zinc har abada ba tare da jan karfe ba. sau da yawa yana haifar da asarar gashi."
• Iron da calcium: Calcium na iya tsoma baki tare da shan baƙin ƙarfe.

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