Sekureva kwevaNutritionists, Izvi ndizvo zvinomwe Zvinongedzo izvo Multivitamin Yako Inofanirwa Kuve Nayo

Zvemukati

• 1. Vitamini D
• Zvikafu zvine vhitamini D
  
• 2. Magnesium
• 3. Karusiyamu
• Zvikafu zvine calcium
  
• 4. Zingi
• Chikafu chine zinc
  
• 5. Simbi
• 6. Folate
• Zvikafu zvine folate
  
• 7. Vitamin B-12
• Multivitamini inokodzera ipfupi:
  
• Usavimba nemultivitamin yako

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kushushikana kwedu nema supplements kwasvika $ 30 bhiriyoni pagore. Uye pamusoro peiyo runyorwa? Multivitamini.

"Ndinoedza kutora zvese zvinovaka muviri kubva kukicheni yangu panzvimbo yemushonga kabhineti, asi semunhu ariko, ndinoziva kuti kusangana nezvangu zvinovaka muviri nguva dzose hazvigoneke," anodaro Bonnie Taub-Dix, RDN, musiki weZvirinani. Kupfuura Kudya. Pamusoro pezvo, panogona kunge paine zvimwe zvinhu zvehupenyu zvinoita kuti kuwedzeresa kuve kwakakosha - nhumbu, kuenda kumwedzi, kana kunyange mamiriro asingaperi.

Imwe ongororo ya2002 yakawana kuti kushomeka kwevhitamini kunowanzo kuve kwakabatana nezvirwere zvisingaperi, uye kuwedzera kunogona kubatsira. Kunyangwe chikafu chakazara chingave chisiri kukupa iwe izvo zvinovaka muviri zvaunoda, kana uchizvida. Ndipo panouya ma multivitamini.

Kutanga, multivitamin yemazuva ese inogona kubatsira kupa hwaro hwakanaka hwehutano hwako. Inogona zvakare kukudzivirira iwe kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge Kunyangwe nechikafu "chakakwana", idzi nyaya dzinogona kuita kuti zvive zvakaoma kuti muviri wako utore zvakanaka zvinovaka muviri, anotsanangura nyanzvi yezvokudya Dawn Lerman, MA, CHHC, LCAT, AADP.

Asi nemavhitamini akawanda nemamineral combos, tinoziva sei chaizvo zvekutarisa kana tichitenga multivitamin? Neraki, iwe haudi dhigirii repamberi mukudya zvinovaka muviri kuti uone kuti ndeapi akawanda akakosha kutora neako mangwanani OJ. Takabvunza nyanzvi ina kuti dzitiudze izvo zvinomwe zvinongedzo izvo multivitamin yako inofanirwa kuve nayo, zvisinei kuti ndeipi marangi yaunosarudza.

1. Vitamini D

Vitamin D inobatsira miviri yedu kupinza calcium, yakakosha kuhutano hwemabhonzo. Kuwana kukwana kwevhitamini iyi kunogona kuwedzera:

• mukana wako wekurwara
• mikana yako yebhonzo uye kurwadziwa shure
• kupera uye bvudzi

Nepo iwe nehunyanzvi uchigona kukwanisa kuwana rako rezuva nezuva vhitamini D nekuve muchiedza chezuva kwemaminetsi gumi nemashanu, chokwadi ndechekuti vanopfuura makumi mana muzana yevanhu muUnited States havaiti. Kugara munzvimbo dzinotonhora nekwayedza kushoma, kushanda hofisi 9 kusvika ku5 hupenyu, uye kushandisa sunscreen (iyo inovhara vhitamini D synthesis) zvinoita kuti kuwana vitamini D kuve kwakaoma.Vitamini iyi zvakare yakaoma kuuya nechikafu, ndosaka Taub-Dix ichiti tsvaga chinhu ichi mune yako yakawanda.

Zvikafu zvine vhitamini D

• hove dzakakora
• mazai emazai
• chikafu chakasimbiswa semukaka, muto, uye zviyo

Pro-muromo: National Institutes of Health (NIH) inokurudzira kuti vana vane makore 1-13 ekuberekwa nevakuru 19-70, kusanganisira vakadzi vane nhumbu uye vanoyamwisa, vanowana 600 IU yevhitamini D pazuva. Vakwegura vakuru vanofanirwa kuwana 800 IU.

2. Magnesium

Magnesium chinhu chinovaka muviri chakakosha, zvinoreva kuti tinofanirwa kuiwana kubva kuchikafu kana zvinowedzera. Lerman anocherekedza kuti magnesium inozivikanwa zvakanyanya nekuve yakakosha kune yedu pfupa hutano uye simba rekugadzira. Nekudaro, magnesium inogona kuve nemabhenefiti akawanda kupfuura ayo. Anowedzera kuti ichi chicherwa chinogona zvakare:

• dzikamisa hurongwa hwedu uye kudzikisira kushushikana
• kurerutsa matambudziko ekurara, sezvakakurudzirwa
• gadzirisa mhasuru uye tsinga basa
• kuenzanisa mashuga eropa
• gadzira protein, bone, uye nyangwe DNA

Asi vanhu vazhinji vane magnesium inoshaya nekuti havasi kudya chikafu chakakodzera, kwete nekuti vanoda zvekuwedzera. Edza kudya mamwe manhanga, sipinashi, artichoke, soya, bhinzi, tofu, mupunga wakasviba, kana nzungu (kunyanya nzungu dzeBrazil) usati wasvetukira kune zvinowedzera mhinduro.

Pro-muromo: Lerman anotsvaga kutsvaga chinowedzera ne 300-320 mg ye magnesium. Iyo NIH inobvumirana, ichikurudzira kwete inopfuura 350-mg yekuwedzera kune vanhu vakuru. Mafomu akanakisa ndeaspartate, citrate, lactate, uye chloride iyo inotora muviri zvakanyanya.

3. Karusiyamu

haiwani calcium yakakwana kubva mukudya kwavo. Izvi zvinoreva kuti vanhu ivavo havasi kuwana chicherwa chavanoda kune mapfupa akasimba nemeno. Vakadzi kunyanya vanotanga kurasikirwa nekuwanda kwemapfupa pakutanga, uye kuwana calcium yakakwana kubva pakutanga ndiyo dziviriro yakanakisa yekuvaka pakurasikirwa uku.

Zvikafu zvine calcium

• zviyo zvakasimbiswa
• mukaka, chizi, uye yogati
• hove dzine munyu
• broccoli uye kare
• nzungu uye nati butters
• bhinzi nenyemba

Kana chikafu chako chakapfuma mune izvi zvekudya, urikuda kuwana calcium yakakwana kare.

Pro-muromo: Ikoko kwakakurudzirwa huwandu hwecalcium pazuva ndi1,000 mg kune vakawanda vakuru, uye apo pamwe ungangodaro usingade kuwana yako ese calcium inoda kubva kune multivitamin, iwe unoda kuti pave neayo, Lerman anotsanangura. Jonathan Valdez, RDN, mutauriri weNew York State Academy yeNutrition uye Dietetics uye muridzi weGenki Nutrition inokurudzira kuti uwane calcium mune calcium calcium citrate. Iyi fomu inovandudza bioavailability, zvichikonzera kushomeka kwezviratidzo muvanhu vane nyaya dzekumwa.

4. Zingi

"Zinc inowanzove yakaderera muvanhu vakura uye chero munhu ari pasi pekunetseka kukuru," anodaro Lerman. Izvo, (hello!) Chaizvoizvo munhu wese. Uye zvine musoro. Zinc inotsigira immune system yedu uye inobatsira muviri wedu kushandisa makabhohaidhiretsi, mapuroteni, uye mafuta kune simba. Inobatsirawo mukupora kwemaronda.

Chikafu chine zinc

• oysters
• nyama yemombe yehuswa
• manhanga mhodzi
• sipinashi
• nyama yenyama
• tahini
• sardines
• mupunga wakasvibira
• utachiona hwegorosi
• tempeh

Ivhareji yekudya kweAmerica haina kupfuma muzvikafu zvinopa zinc, uye muviri haugone kuchengeta zinc, ndosaka Lerman achikurudzira ako ekuwedzera ezuva nezuva kuratidza ichi chinongedzo.

Pro-muromo: Lerman anoratidza kutsvaga multivitamin ine 5-10 mg ye zinc. Iyo NIH inoratidza kuti iwe unowana ingangoita 8-11 mg ye zinc zuva nezuva, saka iyo huwandu hwaunoda kuti multivitamin yako ive nayo zvinoenderana nedhayeti yako.

5. Simbi

"Iron inofanira kunge iri mu multivitamin yako, asi havazi vese vanoda chiyero chakafanana chesimbi," Lerman anopa zano. Zvimwe zvezvakanaka zvesimbi zvinosanganisira:

• kuwedzera simba
• zvirinani huropi hunoshanda
• masero matsvuku eropa

Avo vanodya nyama tsvuku vanowanzowana iron yakakwana, asi mamwe mamiriro akaita sekuenda kwako kumwedzi, kuenda mukuyaruka, uye kuve nepamuviri kunogona kuwedzera huwandu hwesimbi hwaunoda. Izvi zvinodaro nekuti simbi yakakosha panguva dzekukura nekukurumidza. Vezvirimwa uye vegans vangangodawo kuve nechokwadi chekuti multivitamin ine iron, kunyanya kana vasiri kuwedzera nyama nezvimwe zvekudya zvine iron.

Pro-muromo: "Tarisa huwandu hwakaenzana ne18 mg yesimbi muchimiro cheferrous sulfate, ferrous gluconate, ferric citrate, kana ferric sulfate," anodaro Valdez. Chero chipi zvacho chinopfuura icho uye Valdez anoti iwe unogona kunzwa kuda kusvotwa.

6. Folate

Folate (kana folic acid) inonyanya kuzivikanwa nekubatsira mukukura kwe fetus uye kudzivirira kuremara kwekuzvarwa. Asi kana iwe uri kukura kunze kwembambo dzako, kurwisa kushushikana, kana kutarisa kurwisa kuzvimba, ichi chinongedzo chakakosha, futi.

Zvikafu zvine folate

• yakasviba mashizha mashizha
• avocado
• bhinzi
• maranjisi

Pro-muromo: Iwe unofanirwa kuve nechinangwa chekutenderedza mazana mana emamiriyoni euine folate, kana mazana matanhatu emucg kana uine nhumbu. “Kana uchisarudza yakawanda, tsvaga methyl folate pakanyorwa. Icho chimiro chinoshanda chinowanzo kuratidza chigadzirwa chizere, "anodaro Isabel K Smith, MS, RD, CDN. Valdez anowedzera kuti kana iwe ukatora folate nechikafu, 85 muzana yacho inosvinwa, asi kana ikatorwa padumbu risina chinhu, iwe unotora 100 muzana yacho.

7. Vitamin B-12

Iyo B-vhitamini yakaoma yakafanana nefekitori inoumbwa nevasere vanoshanda vanoshanda vanobatana pamwechete kuti vagadzire nekuchengetedza simba remuviri wedu nekuputsa micronutrients yatinodya (mafuta, mapuroteni, carbs).

Asi mumwe nemumwe ane basa rakakosha, futi. Lerman anoti izvo chaizvo, vhitamini B-12 inoshanda kuchengetedza tsinga dzemuviri uye masero eropa zvine hutano uye zvinobatsira kugadzira DNA, iyo yemagetsi maseru ese. Vegan kana vezvirimwa vanokanganisa kushomeka kwevhitamini B-12 nekuti mazhinji ezvikafu zvinobva mumhuka-senge nyama, huku, hove, nemazai.

Pro-muromo: Ikoko kwakakurudzirwa huwandu hweB-12 iri pasi pe3 mcg, saka Lerman anokurudzira kutsvaga vhitamini ine 1 kusvika 2 mcg pakushanda nekuti muviri wako unobvisa chero B-12 yekuwedzera paunodhonza. B-12 zvakare ine mafomu mazhinji, saka Smith anokurudzira kuti utarise yakawanda inotakura B-12 se methylcobalamin (kana methyl-B12), iri nyore kuti miviri yedu itore.

Multivitamini inokodzera ipfupi:

• BayBerg yeMadzimai eMultivitamini, $ 15.87
• Naturelo Yese Chikafu Multivitamin Yevarume, $ 42.70
• Centrum Adult Multivitamin, $ 10-25

Usavimba nemultivitamin yako

"Izvi zvinogona kunge zviri pachena, asi zvakakodzera kudzokorora: Kana zvasvika kune mavitamini uye zvicherwa, zviwane kubva kuchikafu kutanga," Taub-Dix anotiyeuchidza. Miviri yedu yakagadzirirwa kukohwa zvinovaka muviri kubva muchikafu chatinodya, uye isu tinowana zvese zvinovaka muviri zvatinoda, chero bedzi isu tichidya zvakasiyana uye zvakaenzana kudya.

Nekuti pakupera kwezuva, zvinowedzera zvinofanirwa kutariswa semabhonasi ekuwedzera, kwete kutsiva chikafu. Uye vese nyanzvi dzatakataura kuti tibvumirane: Dhivha-mbiri ine mangwanani emangoda haingazviteme.

Gabrielle Kassel ari kutamba-rugby, kutamba-matope, protein-smoothie-kusanganisa, kudya-kugadzirira, CrossFitting, New York-based Wellness munyori. Iye ari kuva munhu wemangwanani, kuyedza iyo Whole30 chinetso, uye kudya, kunwa, kukwesha pamwe, kukwesha pamwe, uye kugezwa nemarasha, zvese muzita rezvenhau. Munguva yake yekusununguka, anogona kuwanikwa achiverenga mabhuku ekuzvibatsira, kubhenji-bhenji, kana kudzidzira hygge. Mutevere pairi Instagram.