Ndi nthawi iti yabwino kumwa ma multivitamini?

Ndi nthawi iti yabwino kumwa ma multivitamini?

Multivitamins ndi njira yothandiza, yovomerezeka ndi akatswiri yowonjezera zakudya. Malingana ndi zomwe zinafalitsidwa ndi Vogue India, posankha mavitamini omwe angatenge, mafunso ambiri omwe amapezeka nthawi zambiri amabuka, monga nthawi yabwino yoti mutenge multivitamin? Kodi kutengera nthawi kumakhudza momwe thupi limatengera zakudya?

Magulu omwe amafunikira kwambiri mavitamini

Katswiri wa zazakudya Suman Agarwal akuti kumwa ma multivitamini sikukhudzana ndi msinkhu winawake, koma m'malo mwake, "Aliyense amene zosowa zake za mavitamini ndi mchere sizikukwaniritsidwa ndi chakudya chanthawi zonse ayenera kukaonana ndi dokotala wake ndikuganiza zoyambira mavitamini ambiri."

Pofotokoza mozama, Dr. Vishaka Shivdasani akuti pali magulu ena a anthu omwe amafunikira ma multivitamins kuti apewe kuperewera kwa mavitamini, "Mwachitsanzo, amayi oyembekezera amafunika kupatsidwa folic acid ndi iron, amayi pazaka zawo za msambo amafuna ayironi, ndipo omwe amadya masamba nthawi zambiri amakhala ndi vuto la kuchepa kwa vitamini." B12, okalamba angafunike kashiamu, ndipo anthu ambiri amafunikira vitamini D.”

Mavitamini ambiri

Agarwal akufotokoza kuti multivitamin yomwe muyenera kumwa iyenera kukhala ndi mavitamini onse a B, monga momwe moyo wamakono ndi njira zophikira nthawi zambiri zimachepetsa zakudyazi. Ananenanso kuti ayenera kukhala ndi mchere wambiri monga zinc, selenium, iron ndi calcium, komanso mavitamini osungunuka mafuta monga A, D ndi E. Munthu angapindulenso ndi ma antioxidants monga lycopene ndi astaxanthin, ponena kuti "ngakhale kuti sikofunikira kuti multivitamini ikhale ndi B12 ndi D3 yambiri chifukwa imapezeka pang'ono, imakhala yopindulitsa kwambiri."

Nthawi yabwino kutenga multivitamins

• Vitamini C: Ndibwino kuti mutenge vitamini C mutatha kudya chakudya cham'mawa, ndi kumwa vitamini C mutakambirana ndi dokotala.

• Omega-3 ndi Ubiquinol: Nthawi yoyenera kwambiri yoti mutenge Omega-3 ndi pambuyo pa nkhomaliro, chifukwa imatha kusintha mayamwidwe ndi kuchepetsa zotsatira zoyipa monga belching kapena kukoma kwa nsomba.

• Iron: Ndi bwino kumwa mapiritsi a ayironi m'mimba yopanda kanthu, mwachitsanzo, ola limodzi musanadye kapena maola awiri mutadya. Koma mapiritsi a ayironi amatha kuyambitsa kutupa m'mimba, kotero kuti kumwa ndi chakudya kungakhale bwino kwa anthu ena.

• Vitamini B complex: Ndibwino kuti mutsimikize kuti mumamwa theka loyamba la tsiku. Malinga ndi Dr. Shivdasani, mavitamini a B ovuta angayambitse kusowa tulo kwa ena ngati atengedwa theka lachiwiri la tsiku.

• Calcium: Ndi bwino kumwa mapiritsi a calcium ndi chakudya, makamaka chakudya chokhala ndi vitamini D, chomwe chimathandiza kuyamwa calcium. Agarwal amalimbikitsa kutenga kashiamu ndi galasi la yogurt.

• Magnesium: Ndi bwino kutenga mphindi 15 musanagone, kuti mugone bwino komanso mupumule.

Mavitamini omwe amaphatikizidwa bwino

Ma multivitamins omwe akatswiri amalimbikitsa kuti azilumikizana pamodzi ndi awa:
• Iron ndi Vitamini C: Vitamini C amathandiza kupititsa patsogolo kuyamwa kwachitsulo m'thupi.
• Calcium, Magnesium, Vitamin D ndi K2: Gulu la mavitaminiwa limagwira ntchito mogwirizana ndi thanzi la mafupa.

Mavitamini omwe sayenera kuphatikizidwa pamodzi

Akatswiri apeza mavitamini ndi mamineral enieni omwe saloledwa kuphatikiza nawo kuti awonetsetse kuti thupi limapindula powatenga, motere:
• Zinc ndi mkuwa: Zonsezi ndi mchere wofunikira, koma zimapikisana kuti ziyamwe. Kutenga Mlingo wambiri wa zinki kumatha kusokoneza kuyamwa kwa mkuwa. "Nthawi zambiri tikulimbikitsidwa kuti tiziwatenga nthawi zosiyanasiyana za tsiku, mwachitsanzo, zinc imatengedwa m'mawa pamene mkuwa umatengedwa masana kapena madzulo, ndipo ziyenera kuganiziridwa kuti" amayi omwe amamwa zinc zowonjezera kwamuyaya popanda mkuwa. nthawi zambiri kumayambitsa tsitsi. "
• Iron ndi calcium: Calcium imatha kusokoneza mayamwidwe a iron.

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