He aha ka manawa maikaʻi e lawe ai i nā multivitamins?

He aha ka manawa maikaʻi e lawe ai i nā multivitamins?

ʻO nā multivitamins kahi ala maikaʻi a ʻae ʻia e ka poʻe akamai e hoʻohui i ka meaʻai. Wahi a ka mea i paʻi ʻia e Vogue India, i ka wā e hoʻoholo ai i nā huaora e lawe ai, nui nā nīnau maʻamau, e like me ka manawa kūpono e lawe ai i ka multivitamin? Hoʻopilikia anei ka manawa i ke ʻano o ka ʻai ʻana o ke kino i nā meaʻai?

ʻO nā pūʻulu i makemake nui i nā huaora

Ua ʻōlelo ʻo Nutritionist Suman Agarwal, ʻaʻole pili ka lawe ʻana i nā multivitamins i kahi pae makahiki kikoʻī, akā, "ʻO ka mea ʻaʻole i hoʻokō ʻia nā pono o nā huaora a me nā minela ma o ka meaʻai maʻamau e nīnau i kāna kauka a noʻonoʻo e hoʻomaka i ka multivitamin regimen."

Ke hele nei i ka hohonu, ʻōlelo ʻo Kauka Vishaka Shivdasani aia kekahi mau pūʻulu o ka poʻe e pono ai i nā multivitamins e pale i nā hemahema, "No ka laʻana, pono nā wahine hāpai i ka waikawa folic a me ka hao, pono nā wahine i ko lākou mau makahiki menstrual i ka hao, a ʻo ka poʻe mea ʻai meaʻai pinepine pinepine i ka nele o ka vitamina." B12, hiki i ka poʻe ʻelemakule ke pono i ka calcium, a nui ka poʻe e makemake i ka vitamin D.

Maʻiʻo multivitamin

Ua wehewehe ʻo Agarwal i ka multivitamin āu e lawe ai pono e hoʻokomo i nā huaora B paʻakikī a pau, ʻoiai ʻo ka noho ʻana a me nā ʻenehana kuke ʻana e hoʻopau pinepine i kēia mau meaʻai. Manaʻo pū ʻo ia e loaʻa i loko o nā minerala e like me ka zinc, selenium, iron a me ka calcium, me nā huaora momona e like me A, D a me E. Hiki i kekahi ke pōmaikaʻi mai nā antioxidants e like me ka lycopene a me ka astaxanthin, me ka ʻike ʻana "ʻoiai ʻaʻole pono i ka multivitamin ke loaʻa ka nui o ka B12 a me D3 mai ka loaʻa ʻana i nā mea liʻiliʻi, ʻoi aku ka maikaʻi o ka hoʻokomo ʻana iā lākou."

ʻO ka manawa maikaʻi loa e lawe i nā multivitamins

• Huaola C: Pono ʻia e lawe i ka huaora C ma hope o ka ʻaina kakahiaka, a e lawe i ka huaora C ma hope o ke kūkākūkā ʻana i ke kauka.

• ʻO Omega-3 a me Ubiquinol: ʻO ka manawa kūpono loa e lawe ai i ka Omega-3 ma hope o ka ʻaina awakea, no ka mea hiki ke hoʻomaikaʻi i ka absorption a hōʻemi i nā hopena ʻaoʻao e like me ka belching a i ʻole ka ʻono iʻa.

• Hao: ʻOi aku ka maikaʻi o ka lawe ʻana i nā papa hao ma ka ʻōpū ʻole, ʻo ia hoʻi, hoʻokahi hola ma mua a i ʻole ʻelua hola ma hope o ka ʻai ʻana i ka ʻai. Akā, hiki i nā papa hao ke hoʻonāukiuki i ka ʻōpū, no laila ʻoi aku ka maikaʻi o ka lawe ʻana me ka meaʻai no kekahi poʻe.

• Huakaʻi B complex: Manaʻo ʻia e ʻai pono i ka hapa mua o ka lā. Wahi a Kauka Shivdasani, hiki i nā huaora B paʻakikī ke hoʻoulu i ka insomnia no kekahi ke lawe ʻia i ka hapa ʻelua o ka lā.

• Calcium: ʻOi aku ka maikaʻi o ka lawe ʻana i nā papa calcium me ka meaʻai, ʻoi aku ka nui o nā meaʻai i loaʻa i ka vitamina D, e kōkua ana i ka hoʻopaʻa ʻana i ka calcium. Manaʻo ʻo Agarwal e lawe i ka calcium me kahi aniani o ka yogurt.

• Magnesium: ʻOi aku ka maikaʻi o ka lawe ʻana i 15 mau minuke ma mua o ka moe ʻana, i mea e hiamoe maikaʻi ai a hoʻomaha.

ʻO nā huaora i hui maikaʻi ʻia

ʻO nā multivitamins i ʻōlelo ʻia e ka poʻe loea e hui pū me:
• Ka hao a me ka Vitamin C: Kōkua ka Vitamin C i ka hoʻonui ʻana i ke kino o ka hao.
• Kalsium, Magnesium, Vitamin D a me K2: Ke hana like nei kēia hui o nā huaora no ke olakino iwi.

ʻAʻole pono e hui pū ʻia nā huaora

Ua ʻike ka poʻe loea i nā huaora a me nā minela kikoʻī ʻaʻole i manaʻo ʻia e hui pū ʻia me ka hōʻoia ʻana e pōmaikaʻi ke kino i ka lawe ʻana iā lākou, penei:
• Zinc a me ke keleawe: He mau minela koʻikoʻi nā mea ʻelua, akā hoʻokūkū lākou no ka absorption. ʻO ka lawe ʻana i ka nui o ka zinc hiki ke hoʻopilikia i ka komo ʻana o ke keleawe. "Ua ʻōlelo pinepine ʻia e lawe iā lākou i nā manawa like ʻole o ka lā, no ka laʻana, lawe ʻia ka zinc i ke kakahiaka aʻo ke keleawe e lawe ʻia i ke ahiahi a i ke ahiahi paha, a pono e noʻonoʻo ʻia" nā wahine e lawe ana i nā mea hoʻohui zinc no ka pau ʻole me ke keleawe ʻole. alakaʻi pinepine i ka lauoho.
• Ka hao a me ka calcium: Hiki i ka calcium ke keakea i ka hao hao.

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