Paunoda Kutora Wedzero

Zvemukati

• Ongororo ye

Kubvira mai vako pavakakupa yako yekutanga maFlatstones asingachinjike, iwe wakafunga kutora akawanda zuva nezuva anodikanwa. Asi mwedzi mishoma yapfuura, ongororo yakakura yakaitwa naFred Hutchinson Cancer Research Center muSeattle yakadana kuti hutano husina-brainer mubvunzo: Vakadzi vanopopa multivitamin havaderedze njodzi yavo yekenza kana chirwere chemoyo uye havaite. kurarama kwenguva refu kupfuura avo vanoenda vasina, vakadaro vaongorori. Chikafu, kwete mapiritsi, ndiko kunofanira kubva chikafu chako. Saka iwe-nemamiriyoni evamwe vakadzi-vanga vachitambisa mari yako pane chimwe chinhu chausingatombodi?

"Unogona kuva- kana chikafu chako chaive chakakwana munzira dzese," anodaro Elizabeth Somer, R.D., munyori we Iyo Yakakosha Gwara kune Vhithamini neMaminerari uye a Chimiro yemazano ebhodhi nhengo. Asi chokwadi ndechekuti, hapana mumwe wedu anogara munyika yakakwana, uye tsika dzedu dzekudya dzinoratidza izvo. Nekuda kwekudya, kusvetuka michero nemiriwo (sezvinoita 89 muzana yevakadzi), uye kuva vakabatikana zvakanyanya kudya chaiko pakudya kwese, ruzhinji rwevakadzi harusvitse zvinodikanwa zvezuva nezuva zvezvakakosha zvinovaka muviri, senge calcium, magnesium , folic acid, uye vhitamini E, maererano neUnited States Department of Agriculture. Uye nekufamba kwenguva, izvo kushomeka zvinotora hura pahupenyu hwako.

"Ndosaka ndichikurudzira kuti mukadzi wese atore multivitamin," anodaro Somer. "Haidhuri uye inovimbisa kuti uchavhara chero zvipuka zvekudya." Asi kunyangwe zvakadaro, anodaro, kuwanda kunogona kunge kusina kukwana. Dzimwe mararamiro ane hutano-zvakadai sekupfeka sunscreen kana kumhanya marathon-zvinogona kuwedzera kudiwa kwako kune mamwe mavhitamini nemamineral zvakanyanya. Verenga pamusoro kuti udzidze kuti zvii zviitiko zvinozivikanwa zvinoda imwe yekuwedzera yekudya kuitira kuti udzikise njodzi yekurwara, kuwedzera simba rako, uye kudurura mashoma mapaundi.

1. Uri Kuedza Kuti Slim Down

Unoda CALCIUM

Iwe wakasvetuka dhizeti uye ukarova iyo yekurovedza muviri zhizha rose-uye zvakadaro hauna kukanda iwo ekupedzisira mashanu mapaundi. Chii chinopa? Mikana iwe uri mumwe we75 muzana yevakadzi vanotadza kusvika kune yakakurudzirwa 1,000 milligrams (mg) ye calcium zuva nezuva. Chidzidzo chitsva mu British Journal yeNutrition inoratidza kuti kusawana zvakakwana zvicherwa izvi kungaite kuti zviome kubvisa kurema kwacho: Kana vaongorori vakaisa vakadzi vakafuta, vane calcium-isina kudya kwakaderera-koriori, vakaona kuti avo vakatora 1,200-mg calcium yekuwedzera zuva nezuva yakadururwa 11 zvimwe mapaundi mumwedzi mina pane avo vakaramba vachiwana zvishoma kudarika 800 mg pazuva. Vanoongorora vanoti calcium inogona kudzora kubviswa kwe leptin, hormone inodzora kudya.

Zuva rega rega Angangoita 1,200 mg pazuva muzvikamu zvitatu zve500 mg kana zvishoma. Muviri unokwanisa kungotora huwandu uhwo kamwechete, anodaro Somer; mazhinji emultis ane pakati pe100 uye 450 mg. Dzivisa kuvatora ne caffeine uye gorosi bran, zvose izvo zvinodzivisa kunwa.

Nzvimbo dzekudya 1 mukombe calcium-yakashongedzwa jisi reorenji (350 mg), 3 ounces sardines (325 mg), 1 mukombe yakabikwa soya (195 mg), 1 mukombe kottage chizi (187 mg).

2. Uri paPiritsi

Iwe unoda VITAMIN B6

Kunzwa kuneta uye usimbe nguva dzese? Kuronga kwako kuzvara kungava kukonzeresa. Mune chidzidzo kubva kuYunivhesiti yeTufts, makumi manomwe neshanu muzana evatambi vekudzivirira kubata pamuviri vasina kutora multivitamin vaive nemazinga akaderera ekuwedzera simba vhitamini B6. "Zvinogona kudaro nekuti vhitamini inoshandiswa kugadzirisa isrogen, chinhu chikuru mumapiritsi mazhinji ekudzivirira kubereka," anodaro mutsvagiridzi anotungamira Martha Morris, Ph.D. Vitamin B6 inobatsira kushandura chikafu kuita simba uye kuchengetedza tsinga ichishanda, saka kuzvishandura pachako kunogona kukonzera kuneta, kutsamwa, uye kunyangwe kushushikana.

Daily dose 2 mg, iyo iwe yaunogona kuwana kubva kune akawanda multivitamins. Iwe unogona zvakare kushandura kubva pavhitamini yenguva dzose kuenda kune yepamuviri. "Piritsi rega rega rekuzvara rinowanzova nemamirigiramu 2.6 eB6 kana kudarika," anodaro Morris. "Asi chenjererai megadoses, nokuti kugara uchiwana 100 milligrams kana kupfuura yevhitamini inogona kutungamirira kukukuvara kwetsinga."

Zvekudya masosi 1 mbatatari yakabikwa (0.5 mg), 1 bhanana (0.4 mg), 1 mukombe tsvuku mhiripiri (0.3 mg).

3. Iwe uri Vegetarian

Unoda VITAMIN B12 NEIRON

Inenge 26 muzana yezvinomera uye 52 muzana yemiti (vanhu vanodzivisa dairy nemazai kuwedzera kune nyama) havana vhitamini B12, maererano nekuongorora kwechangobva kuitika kubva kuSaarland University Hospital muGermany. Imhaka yekuti zvigadzirwa zvinogadzirwa nemhuka ndizvo chete zviwanikwa zvechikafu, izvo zvinobatsira kuchengetedza mitsipa ine hutano uye masero matsvuku eropa. "Skimp paB12 nguva dzose, uye iwe uchazviisa panjodzi yekukuvara kwetsinga, matambudziko ekurangarira, uye chirwere chemwoyo," anodaro Somer.

Vegetarians vanogona zvakare kuisa hutano hwavo panjodzi kana vasingatarise kutora kwavo iron. Iyo simbi munyama inonwiwa zvakanyanya kupfuura mhando mune zvinomera-zvinobva sosi, sebhinzi uye tofu; semhedzisiro, vanodya zvinoda 33 mg yemaminerari, nepo vanodya nyama vachingoda 18 mg chete, sekureva kweInstitute of Medicine. Nekuti simbi inobatsira chikepe okisijeni mumuviri wese, kusawana zvakakwana kunogona kukonzera kuneta uye kupererwa neropa. Bvunza nachiremba wako usati watora yekuwedzera iron, asi-iye achatarisa ropa rako uye akuudze kana iwe uchida imwe (yakawandisa iron inogona kukuvadza nhengo, sechiropa chako nemoyo).

Daily dose 2.4 mcg yevhitamini B12 uye 33 mg yesimbi (akawanda mavitamini anopa 6 mcg yeB12 uye 18 mg yesimbi). Dzivisa kutora piritsi rako nekofi kana tii, izvo zvinogona kuvharidzira kutora kwesimbi.

Nzvimbo dzekudya 1 mukombe lenti (7 mg iron), 1 mukombe yakasimbiswa yakazara-zviyo zviyo (6 mcg B12), 1 veggie burger (2 mg iron).

4. Iwe Slather paSunblock

Unoda VITAMIN D

Zvakakunakira iwe-nekushandisa SPF gore rose, uri kudzikisa zvakanyanya mikana yako yekuva negomarara reganda. Asi kubuda kwezuva kusina kudzivirirwa ndiko kunopa vhitamini D (inenge maminitsi gumi nemashanu kunozadzisa mugove wako wezuva nezuva), chikafu icho 75 muzana yevanhu vakuru chinoshomeka. "Mazuva anodzivirira kusvika ku99 muzana yeganda rekugadzirwa kwevhitamini D," anodaro Adit Ginde, MD, mubatsiri purofesa wekuvhiya paYunivhesiti yeColorado Denver Chikoro cheMishonga. Chikafu chakakosha chemuviri, vhitamini D inodzivirira kubva kune runyorwa rurefu rwemamiriro ezvinhu, kusanganisira kenza yemazamu necolon, osteoporosis, high blood pressure, uye chirwere cheshuga.

Zuva rega rega Zviuru zvemunyika zvikamu (IU) zvevitamin D3, zvine simba kupfuura vhitamini D2. Mazhinji multivitamin anopa 400 IU.

Nzvimbo dzekudya 3.5-ounce salmon fillet (360 IU), 1 kapu isina mafuta akasimba mukaka (98 IU), 1 zai (20 IU).

5. Uri kudzidzira nhangemutange

Iwe unoda CALCIUM UYE VITAMIN D

Kurova nzira dzinomhanya kunogona kusimudza mapfupa ako, asi kukwira kune mamwe mamaira kunogona kuita zvinopesana. "Ini iwe unowedzera basa nekukasira, mapfupa ako anogona kunge asina rutsigiro kana simba rekurwisa kudzokororwa, izvo zvinokuisa padanho repamusoro rekutsemuka kwekushushikana," anodaro Diane Cullen, Ph.D., purofesa wezve biomedical sciences kuCreighton Yunivhesiti.

Asi kuwedzera kudya kwako kwecalcium uye vhitamini D (iyo inowedzera calcium absorption) inogona kupa dziviriro: Cullen akawana kuti vakadzi vechikadzi veNavy vakatora 2,000 mg ye calcium uye 800 IU yevhitamini D zuva nezuva panguva yevhiki masere yekudzidzira vaiva 20. muzana shoma mukana wekutambura nekutyoka kwekushushikana pane avo vasina. "Kuwedzeredza muyero wezuva nezuva wecalcium kunobatsira kugadzirisa pfupa rinogona kukuvara mukudzidzira," anodaro Cullen.

Zuva rega rega Chinangwa che2,000 mg yecalcium uye 800 IU yevhitamini D pamberi pemutambo.

Nzvimbo dzekudya 3/4 kapu yakasimbiswa yakazara-zviyo zviyo (1,000 mg calcium uye 40 IU vhitamini D), 1 kapu isina mafuta mukaka (302 mg calcium uye 98 IU vhitamini D).

6. Une Pamuviri

Unoda OMEGA-3 FATTY ACIDS

Mazhinji mama-ku-vanoziva kuziva kutakura pane folate uye calcium. Ikozvino pane chimwe chikafu chekuwedzera kune arsenal: omega-3s. “Aya mafuta ane utano [zvikurukuru DHA, imwe yemhando dzinowanikwa muhove] anobatsira tsinga dzeuropi dzemwana uye zvinogamuchira kuona zvinokura,” anodaro Somer. Muchokwadi, chidzidzo muJenali yePediatrics chakawana kuti moms vaidya yakawanda DHA panguva yekuzvitakura vaive nevana vakahwina zvakanyanya pane zvekuona uye mota hunyanzvi bvunzo kupfuura avo vakawana zvishoma.

Nehurombo, mukadzi wepakati anotora munenge makumi masere nemana emana e omega-3s pazuva-isingasviki chetatu chemari inokurudzirwa panguva yekuzvitakura. Vanamai vazhinji vanotarisira vanodzivisa hove dzegungwa nekuti havagone kumira hwema hwehove kana kuravira kana kutya pamusoro payo yemekiyuri. Kana zvirizvo, chinowedzerwa ndechekubheja kwako kwakanyanya. Kuti uwane mhando isina tsvina, tsvaga iyo International Fish Oil Standards' database pa ifosprogram.com.

Daily dose 300 mg yeDHA. Kana iwe usingakwanise kutsungirira hove mafuta anowedzera, edza imwe yakagadzirwa nealgae-based ingredient, senge Hupenyu DHA (lifesdha.com).

Zvokudya zvinyorwa Zvokudya zvakasimbiswa, zvakadai se1 DHA-fortified zai (135 mg), kana 2 servings yehove dzine mafuta pavhiki.

Ongororo ye