Nzira yeKusarudza Yakanakisisa Multivitamin kwauri

Zvemukati

• Iyo Yakanakisa Multivitamin Yevakadzi: Maitiro Ekusarudza
• 5 Zvikonzero zvekugadzira Imwe yeaya Akanakisa Multivitamini yeVakadzi Tsika Yezuva Nezuva
• Nhema dzeMultivitamin: Chokwadi kana Ngano
• Yakajairika Mibvunzo Nezve Multivitamins yevakadzi
• 3 yeakanakisa eMultivitamini yeVakadzi (All Anogona Chewable!)
• Ongororo ye

Iwe hausi kuenda kunzvimbo yekurovedza muviri kana kunze kwekumhanya usina kugadzirira zvese zvakakosha: sneakers, mahedhifoni, bhodhoro remvura. Asi iwe unogadzirira zuva rako neimwe yeakanakisa multivitamins evakadzi?

Mikana ndeyokuti, hauputi zuva rimwe nerimwe-inenge hafu yevakadzi vari pasi pemakore makumi mana havaiti, maererano neCenters for Disease Control and Prevention. Kukanganisa kukuru, sezvo vanopfuura makumi mapfumbamwe muzana evakadzi vane makore makumi maviri, makumi matatu, uye makumi mana vasingasangane nemavhitamin nemamineral zvavanoda kuburikidza nedhayeti chete — uye unozvida zvakawanda kana uchirovedza muviri. (Sainzi inosimbisa kuti izvi ndezvechokwadi: Kudonha mumavhitaminzi manomwe aya kunogona kuita kuti kurovedza muviri kwako kunzwe kusimba.)

"Kushanda nesimba kunosimudza vhitamini nemamineral emuviri wako, saka zvakavimbiswa kuti hauzowani zvinovaka muviri kubva muchikafu," anodaro nyanzvi yemitambo Dawn Weatherwax-Fall, R.D. Iyo Yakazara Idiot's Nongedzo kuMitambo Zvekudya.

Ramba uchiverenga kuti udzidze nezvezvishamiso zvikonzero zvitsva zvekuti yakawanda inofanirwa, uyezve nzira yekuwana yakanakisa multivitamini yevakadzi (tiri kugovera zvinyorwa zvemazita zvekutsvaga nekutumidza mazita!).

Iyo Yakanakisa Multivitamin Yevakadzi: Maitiro Ekusarudza

Zvinodhaka zvinotakura mavitamini akawanda kupfuura zvipikiri-polish mumvuri, asi izvo hazvireve kuti iwe unogona kutora chero chekare chete. Consumer Lab nguva pfupi yadarika vakawana kuti inopfuura hafu ye21 multivitamins yavakaedza yakanga isina huwandu hwekudya hwakanyorwa pazita. Zvakatoipisisa, mamwe macapuleti akakundikana kuburitsa zvigadzirwa nemazvo kana zvakashatiswa nemutobvu une huturu. (Yakabatana: Zvakachengeteka Zvakadii Zvekudya Zvekuwedzera Chaizvo?)

Saka unosarudza sei yakanakisa multivitamin yevakadzi? Zvigadzirwa zvemhando yepamusoro zvinowanzo kuve zvigadzirwa zvekuchengetedza kubva kumaketani makuru (Target, Wal-Mart, uye Rite Aid) kana makambani makuru-mazita (One A Day, Vitamin World, Centrum, uye Puritan's Pride). Pamusoro pezvo, tarisa iyo label yeaya maitiro matatu:

• Angangoita 600 IUs vhitamini D. Usatarise ma400 IUs mune mamwe multis. Iwe unoda yakawanda yeiyi supervitamin, iyo inosimudzira mapfupa akasimba, inowedzera hutachiona, inogadzirisa BP uye, mune kumwe kuongorora, yaibatanidzwa ne50 muzana njodzi yakaderera yekenza yemazamu. (Unofunga kuti unoda zvimwe? Heino nzira yekusarudza yakanakisa vhitamini D yekuwedzera.)
• 18 milligrams iron. Vakadzi vechidiki vanoda mari iyi kuti vagadzirise zvavanorasikirwa nazvo mwedzi woga woga kuburikidza nekutevera, asi vazhinji havana iron zvachose nekuti varume nevakadzi vakuru vanogona kuwanda. (Iyo inonyanya kukosha mineral kune vakadzi vanoshanda!)
• 400 micrograms folic acid. Chero chipi zvacho chishoma pane ichi chemazuva ese chinogona kunge chisina kukwana kubatsira kudzivirira hurema hwekuzvarwa.

5 Zvikonzero zvekugadzira Imwe yeaya Akanakisa Multivitamini yeVakadzi Tsika Yezuva Nezuva

1. Kudzora zvishuwo. Mazhinji anogona kukuita iwe kushaya nzara kana iwe uchidya, zvidzidzo zvinoratidza. Vatsvagiri vanofunga kuti inopfupisa-kutenderera mhinduro yemuviri pakucheka kwekoriori, kunova kukurudzira kushuva kurwisa kushomeka kwevhitamini.
2. Chengetedza simba kumusoro. Vitamini yakanaka inodzivirira simbi yakaderera, iyo inoita kuti udhonze panguva yekushanda uye inogona kukonzera kurasikirwa kwebvudzi. Mumwe muvakadzi gumi ane iron shoma, ane vanodya miriwo, vegans, vamhanyi vekutsungirira, uye chero munhu ane nguva yakaoma ari panjodzi. (Yakabatana: Iron-Yakapfuma Zvikafu Izvo Zvisinga Nyama)
3. Chengetedza mwoyo wako. Izvo zvinongedzo mune mazhinji akanakisa emamultivitamini evakadzi akabatanidzwa kune yakaderera chirwere chemoyo chirwere. Asi rubatsiro kune-kwete chinotsiva-michero nemiriwo, izvo zvinogona kuendesa mamwe mishonga yekurwisa zvirwere.
4. Dzivisa kenza yemazamu. Kutora akawanda kunogona kudzima njodzi yegomarara rezamu inowanikwa nekunwa doro. Iyo yekuwedzera inogona kugadzirisa kushomeka-kunokonzeresa kudhakwa kweB mavitamini ayo anokurudzira kukura kwechirwere, kutsvagisa kunoratidza.
5. Iva nepamuviri. Vazhinji vashandisi vane 41 muzana yakaderera njodzi yekuvhara mazai ekushaya mbereko, inowana Harvard Chikoro cheParuzhinji Hutano kudzidza. Folic acid uye mamwe mavitamini B anoratidzika kubatsira kubatsira kusimudzira ovulation.

Nhema dzeMultivitamin: Chokwadi kana Ngano

Pop mibvunzo: Kana iwe ukashanda nesimba, unoda matani ekuwedzera, handiti? Kwete hazvo, asi mamwe macapsules uye zvigadzirwa zvinogona kubatsira kutsungirira kwako pane izvo zvinomhanya. Pano, dzimwe ngano dzinozivikanwa, uye izvo zvaunofanira chaizvo kuziva. (Inoenderana: Maitiro Ekutenga Akanakisa Anodzivirira Kuchembera-Izvo Zviri Chaizvo Legit)

Chokwadi kana Nhema: Vatambi vanofanirwa kutora mamwe mavitamini B ekuwedzera.

Nhema. Kutsvagurudza kunoratidza kuti kurovedza muviri kwakanyanya kunowedzera kudiwa kwemuviri wako kwemavitamini B akati wandei, ayo anobatsira kugadzirisa kukuvara kwemhasuru uye kudzikisa huwandu hwehomocysteine, amino acid yakabatana nekuwedzera chirwere chemoyo chinokwira muvanhu vanoita maekisesaizi kweanopfuura maawa gumi nemaviri vhiki nevhiki. Asi usaburitse imwe B yekuwedzera. Iwo akanakisa multivitamins evakadzi vanotungamira mararamiro anoshingaira anosanganisira inosvika zana muzana yetsika dzezuva nezuva (DV) ye riboflavin, B6, B12, uye folic acid, anodaro Melinda M. Manore, Ph.D., RD, purofesa wezvekudya uye shandisa sainzi paOregon State University muCorvallis.

Kushanda kunze kunokuisa iwe panjodzi yekushomeka kwevhitamini D.

Chokwadi. Vanopfuura hafu yevakadzi havawane D yakakwana, asi vatambi vanogona kunyanya kuve nemazinga akaderera. Masayendisiti anofunga kuti imhaka yekuti vane imwe tsika yakagwinya: kuunganidza pane yakawanda yezuva kupfuura mukadzi wepakati (mwaranzi yeVV chinhu chikuru cheD). Low D inogona kukanganisa mashandiro emhasuru uye hutano hwemapfupa (zvakakosha kuti utore calcium kudzivirira mapfupa panguva yemitambo ine chekuita zvakanyanya). Vakadzi vese vanofanirwa kukoshesa angangoita chiuru maIU mazuva ese, asi vakadzi vanoshingaira vanoda kusvika zviuru zviviri zvemaIU. Paunenge uchisarudza iyo D yekuwedzera, ita shuwa yekuisa mune izvo zvaunowana kubva kune ako mazhinji uye calcium zvinowedzera.

Ese aya mabhaidhi esimba anoita zvakafanana.

Nhema. Mabhawa mazhinji ane mapuroteni uye mafuta, izvo zvinogona kukanganisa dumbu rako-chekupedzisira chaunoda mumarathon. Iwe unoda bhaa inotakura zvakanyanya digestible carbs, iyo inoshandura nekukurumidza kuita glucose kuti iite mhasuru dzinoshanda. Iva nemakumi matatu kusvika makumi matanhatu magiramu e carbs paawa kukuchengetedza iwe truckin '(rimwe bheji rakanaka: Power Bar Performance Bar). Mushure mekuita maekisesaizi, bhaa ine 6 kusvika 10 magiramu eprotein (yakadai seClif bar) ichabatsira kuvaka zvakare yakaputsika tsandanyama fiber. Iwo akanakisa mabhawa ane sodium uye potasium kutsiva munyu waunodikitira kunze asi usinga zadziswe nemavitamini iwe watowana kubva kune ako akawanda. (Yakabatana: Kune Hutano Here Kudya Protein Bhawa Mazuva ese?)

Yakajairika Mibvunzo Nezve Multivitamins yevakadzi

"Sei multivitamin yangu ichinjisa pee yangu mumvuri wakajeka weyero?"

"Kusiyana nezvinofungwa nevakawanda, hazvireve kuti uri kuita weti kubva kune zvinovaka muviri," inodaro Weatherwax-Fall. "Chiratidzo chine hutano chekuti muviri wako urikugaya mavitamini e B mune yako yakawanda uye uchibuditsa chero kuwandisa."

"Sei ndichida calcium yakawedzerwa?"

Multis haina mamirigiramu akakurudzirwa chiuru nekuti piritsi racho rinenge rakakura kumedza (ichi chicherwa chine mamorekuru mahombe!). Kuti uwane calcium yaunoda, tora imwe yekuwedzera ye200 kusvika 400 mg iyo zvakare ine 100 kusvika ku200 IUs evitamini D kubatsira kunwa. Ingo usaburitse akati wandei ecalcium mapiritsi panguva imwe chete kana panguva imwechete seyako akawanda: Muviri wako unogona kutora calcium mudiki dosi chete. (Bhonasi: Yakanakisa Calcium Zvitubu zveVegans)

"Ndinogona here OD pamavhitamini kana ndikadyawo zviyo zvakasimbiswa?"

Ehe. Iwe unogona kuwana yakawandisa folic acid. Saka namatira kune yako yemazuva ese akawanda uye usvetuke zviyo, kana kutora yako yakawanda mamwe mazuva ese. (Ratidzo: Kuti uyeuke kuti ndeipi zuva rekutora yako yakawanda, nyora pasi muhurongwa hwako.)

"Mavhitamini anopera here?"

Unobheja. (Kungofanana negirazi rezuva!) Kana uchitenga, ita shuwa kuti zuva rekupera rinenge rinenge gore kure. Paunenge iwe waunza bhodhoro kumba, chengeta munzvimbo inotonhorera kunze kwezuva rakananga.

"Zvine basa here pandinotora multi yangu?"

Ehe. Zviri nani kutora mushure mekudya, nekuti chikafu chiri mudumbu mako chinowedzera kutora kwemuviri wako muviri.

3 yeakanakisa eMultivitamini yeVakadzi (All Anogona Chewable!)

Multivitamin ndechimwe chezvishandiso zvakanakisa zvaungawedzera kuhutano hwako uye kugwinya zvombo zvekugadzirisa hutano hwako uye kuita nepaunogona napo, asi kazhinji vanowoma, vane chalky, uye vakaoma kudzipa. Kwete zvakare! Nepo iwe ungave wanyanya kuchembera kuti unakirwe neFlintstones Gummies mavhitamini, aya anotsenga akanakisa multivitamins evakadzi anongonakidza, anonaka, uye ane mavara sevana vavo vana-uye rongedza zvakakosha zvinovaka muviri zvinoda vakadzi vakuru. (Yakabatana: Mavhithamini Akasarudzika Anokosha Chaizvoizvo Here?)

1. Naturemade Calcium Adult Gummies. Izvi zvakanakira vanhu vakuru vari kutsvaga nzira inonakidza zvishoma, inonaka yekuwana huwandu hwezuva nezuva hunokurudzirwa hwecalcium. Izvo hazvina chero giluten, dhayi rekugadzira, zvinodzivirira, kana mbiriso, uye uuye mune Cherry, orenji uye sitirobheri zvinonaka. ($ 25.99 yezana, amazon.com)
2. Imwe pazuva Vakadzi VitaCraves Gummies. Iyo yakazara multivitamin yakagadzirirwa vakadzi, izvi zvinouya muorenji, Cherry, uye bhuruu raspibheri zvinonaka uye zvinopa maB mavitamini kuti akubatsire kugara uine simba kubva mangwanani kusvika manheru, pamwe necalcium yekutsigira hutano hwemabhonzo uye mavitamini A, C, uye E hutano hweganda. ($ 20.10 ye150, amazon.com)
3. Centrum Flavour Burst. Yakagadzirirwa chaizvo varume nevakadzi vanoshanda, izvi zvinozvirumbidza antioxidants uye B mavhitaminzi kubatsira kuchengetedza simba. ($26.83 ye120, amazon.com)

Ongororo ye