Mavhitamini ari kuramba achiita iyo nyaya sezvatinodzidza zvakawanda pamusoro pemigumisiro uye kukosha kwehutano. Nemhaka yokuti mamwe mavitamini uye zvinowedzera kudya zvinogona kuchinja mafungiro, mavitamini anogona kuva chinhu chinogona kugadzirisa kushungurudzika mune dzimwe mamiriro ezvinhu. Inobatsira kuziva kuti mavhinhamisi ane chii chinopikisa, uye chii chinoguma.
Munguva pfupi yapfuura, ndakakwanisa kubata nyanzvi yezvinyorwa zvemabhizimisi Brian Dixon, Ph.D., uye munyori wenhau dzakaremberedzwa John Bosse, vose vari vaviri vanoshandira USANA Health Sciences.
Ndakabvunza mibvunzo yakawanda pamusoro pekuti mavitamini angakanganisa sei kuora mwoyo, uye akagamuchira mhinduro dzakakwana dzavakasangana pamwechete. Izvozvi ndezvinyorwa zveyo hurukuro, inongororwa chete ye .com.
Mumwe weVithamini Anobatsira Sei Mutumbi?
Vitamine inobatsira muviri wako kuita zvakanaka uye multivitamin zvinowedzera zvinogona kubatsira kuti iwe uwanewo mazamu ega imwe yemaminera yaunoda. Zvakakosha kuyeuka kuti mavhitamini nemaminerari haashande muga woga uye kudya zvinodhaka zvakawanda zvinogona kuva nemigumisiro yakawanda uye chaizvoizvo kuve kukuvadza. Uyezve, sezvo mavitamini akawanda nemaminerari ari pamwe chete, kana munhu akaderera pane imwe, muviri unoshanda sese hauna kunaka. Vitamine A, C, uye E vane simba rinokuvadza. Kuvhuna zvokudya zvedu nekufambisa miviri yedu inoita kuti vanhu vakawanda vawane rusununguko rusununguko runogona kukonzera kukanganisa kwemasero edu. Zvakawanda zvekuchengetedzwa kwezvakatipoteredza zvinoitawo kuti zvive nyore zvemasimba, izvo zvinowanzoitika, asi kwenguva yakareba, kunyanya nekukwirira kwepamusoro, miviri yedu inoona migumisiro yekuparara kwema cell.
Antioxidants inotibatsira zviri nani kuti tisavhare mungozi iyi.
Bhitamine B, somuenzaniso, thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), uye biotin (B7) inoshanda zvikuru kuburikidza nekuita semidzimu pakubatsira miviri yedu: 1 ) kuwana simba kubva pane zvatinodya kana 2) kugadzira zvinhu zvitsva mumuviri.
Funga nezve b vithamini sekushanda pamwe chete sevashandi vari mumusangano wegungano. Mutsetse unogona kugona kushanda kana vamwe vanhu vasipo, asi kwete sekubudirira. Mamwe emabhamhamini b, zvakadai se folic acid (B9) uye cobalamin (B12), ine basa rinokosha zvikuru uye rinotaurwa nokuti iyo inowanzove yakaderera. Vitamini B12 uye folic acid zvakakosha mukugadzira DNA ine utano, mazita emasero edu. Vanobatsirawo kuchengeta homocysteine mazinga mukutarisa. Homocysteine isiri yakagadzirwa panguva yemamino acid metabolism iyo yakakwirira mizhinji inobatanidza nechirwere chemwoyo. Vitamini D inobata basa rinokosha mumapfupa nehutano hwemumune. Nhamba ye data pamusoro pe vitamini D irikukura nokukurumidza nekutsvaga tsvakurudzo inotarisa kune mabasa mumoyo, musimba, uye hutano hutano. Vitamini C inokoshawo kune collagen maitiro anokosha kuhutano hweganda redu, tete, uye mishonga, pamwe chete ne vitamini D, vitamin K inobatsira kupora utano. Vitamin K inonyanya kukosha mukuvhara ropa, kudzivirira kubuda ropa zvakanyanya patinenge takuvadzwa uye collagen inokurudzirwa ne vitamin C inobatsira pakuumba mishonga mitsva yekuvhara maronda uye mishonga yakasimba yakawanda kukunda maronda.
Izvi ndezvimwe mimwe mienzaniso yekubatana pakati pevhithamini, yeuka kuti kunewo kubatana kwakakura pakati pemavithamini nemaminerari, zvakadai sevitamini D & K kushanda nemamineraleral calcium kuumba masimba akasimba.
Ndezvipi Zvitamine Zvizhinji Zvinobatsira Kudzvinyirira Kunetseka?
Zvakakosha kuyeuka kuti "kushungurudzika" kunogona kutarisa kushungurudzika kwepfungwa kana kushandiswa kwemasimba ekugadzirisa kusununguka kwekusununguka kwakasununguka kwatingaita kuti tisanzwa sokuti kunokonzera kushungurudzika uye kukanganisa kumasero edu. Sezvo miviri yedu yakaumbwa nemasero akawanda, munguva inopfuura masero emagetsi anokonzera kushungurudzika anogona kuratidza mukukuvara uye mamiriro ezvinhu anokwanisa kuonekwa kumunhu wese wepamusoro.
Mukutaura kwekuonekwa kwepfungwa mupfungwa, zvidzidzo zvidzidzo zvitanhatu zvakaratidza kuti kuwedzera kweB vithamini, kwemavhiki maviri kusvika gumi nemaviri, kunogona kusimbisa pfungwa dzepfungwa uye kunetseka. Kunyange zvazvo zvidzidzo izvi zvaive nzvimbo yekuchengetedzwa, iyi ndiyo nzvimbo itsva yekutsvakurudza iyo masayendisiti akawanda haazofungi.
Kuti uwane rubatsiro kubva kumagetsi ekugadzirisa kushungurudzika, zvingava zvakakosha kuisa zvakanaka antioxidant kuwedzera muzvokudya zvako. Antioxidants yakadai sevitamini A, C, uye E inopa kudzivirirwa kunogona kubatsira kuderedza rusununguko rukuru. Rusununguko-ruzhinji rwekuumba hunowedzera kana miviri yedu yakasimbiswa. Kunyange zvazvo radicals dzakasununguka inowanzo ne-michina yemagetsi metabolism, rusununguko rusununguko runogonawo kukonzerwa nekusvibiswa nekusvibiswa, kusvuta, kunwa doro, uye kudya zvokudya zvakanyanya mumafuta. Kuwedzera antioxidant kuwedzerwa kwezuva nezuva kunogona kubatsira mukuregererwa.
Ko Multivitamine Inokwana here? Ndeupi rudzi rweVitamin Regimen Rwakanaka kune Zvepanyama uye Muviri Zvakanaka?
Kunyange zvazvo multivitamines inzira yakanaka yekuzvizivisa iwe kuti inowedzera, haisi kureva yakakwana. Kana iwe usingazivi kana vitamini yako yezvino ndiyo yakanakisisa kwauri, funga nezveNutrisearch Kuenzanisira Nhungamiro Yezvokudya Zvakakwana naLyle MacWilliam, kuti uone kuti vitamini yako yakaenzana sei kune vamwe. Kana uchinge uine mumwe mupfungwa, iwe unofanirwa kusangana nachiremba wako uye chiDetitian kuti uite sangano rako rekuwedzera kune zvido zvako. Kana zvasvika pakuva noutano hwakanaka, pakupedzisira kunobva kune munhu, kuti vari kushanda sei uye mamiriro ezvinhu avanogara. Semuenzaniso, mutambi wechipfupa angada kuwedzera vitamini D kupfuura mutambi anoita kunze. Zvisinei, vatambi vose vanoita pazviitiko zvakanyanyisa vanofanira kuve nechokwadi kuti vari kupedza kukwana kwakakwana kusimudzira pfupa, musimba, kubatana, uye utano hwemusununguko. Kunyatsotsvakurudza kunoratidza kuti zvakaoma kwazvo kudya zvakakwana vitamini D kubva mukudya uye kuwedzera kungave kungwara.
Uyezve, vatambi vekutsungirira zvakanyanya uye vanhu vanoshanda mumabhizimisi anosanganisira kukwira zvakanyanya kumakemikari uye zvinosvibisa vanoona kukura kwehutano hwakanyanya uye zvingangobatsira zvikuru kubva kune zvinokonzera mishonga yakadai sevitamini C uye E.
Izvozvo zvinogadzirisa sei mavhithamini? Inofananidzwa Neimwe Dambudziko Rokugadzirisa Mazano?
Nzira yakanakisisa yekugadzirisa kushushikana ndeyokuchengetedza mararamiro akanaka anotsigira hutano hwakanaka. Mavhitamini anogona kushanda semakorokirwo akanaka kune mamwe manzwiro ekugadzirisa kushungurudzika zvakadai sekurovedza muviri, kufambira mberi kwemisumbu kunonoka , naps, kurara zvakanaka usiku, nokufema zvakanyanya, asi hazvisi kutsiva. Iwe unogona kuona kuwedzera kwehuwandu hwemasimba ako munguva pfupi yekutanga kuwedzera kwekuwedzera uye izvi zvingakubatsira maonero aunoona kushungurudzika mupfungwa. Zvakakosha kuyeuka, zvisinei, kuti inowanzoita mwedzi mishoma kuti iwedzere huwandu hwezvimiti mumuviri hwakakosha kuti uve nemigumisiro yakaoneka. Nzira dzekutarisira kushungurudzika mupfungwa zvinowanzopa zviitiko zvinooneka nokukurumidza. Zvisinei, maererano nekurwisana nehutachiona hwehutachiona hunopesana, antioxidant zvinowedzera zvishoma zvinobva zvatanga kunyarara zvichinyatsopa zvikomborero zvekuwedzera hutano. Pakupedzisira zvikomborero izvi zvinowedzera simba rekugara kwenguva refu nenzira dzaunogona kunzwa uye kunyange kune avo usingakwanisi.
Izvozvo Zvakanaka Kutanga Kutora Vitamini Zvakakodzera Kana Unofanira Kuongorora Dhigiri Rako Rokutanga?
Ihurumende yekuwedzera inofanira kutanga nehuwandu hwekuwedzera, zvakadai se multivitamin. Zvisinei, kana iwe une zvido zvakananga kana zvinetso iwe unofanira kugara uchitarirana nachiremba usati watora chero kuwedzera. Izvi zvinonyanya kukurudzirwa kana iwe uri nepamuviri, uchifunga nezvekuita pamuviri, kunwisa, kutora chero mishonga, kana kuti kutorwa zvimwe zvechirwere / chirwere, kuti uone kuti uri kutarisira zvido zvehutano hwako.
Kuchengeteka uye kuchena kwevhithamini ndezvimwe zvinonetsa zvinowanzoitika. Inowanzochengeteka kutenga kubva kune kambani yave iri mubhizimisi kwekanguva uye inozivikanwa nokuda kwekugadzirwa kwezvinhu zvepamusoro. Usatya kutenga zvakapoteredza, kwete kungoita mutengo, asi kuve nechokwadi chokuti izvo iwe unofunga kuti uri kuisa mumuviri wako ndezveizvo zviri zviri mubhodhoro. Semuenzaniso, kana iwe ukanyora pane http://www.nsf.org/certified/dietary/ unogona kuwana dhidhiro yekodha kubva kuNational Science Foundation (NSF) kuti ikuudze kana zvigadzirwa zvaunofunga kutora zvakachena uye zviri pachena yezvinosvibisa. Kune dzimwe makambani mashomanana, akadai seUSANA Health Sciences, ayo anobata FDA kubhadhara, iyo inokusimbisa kuti mishonga yavo iri kutarisirwa kune yakakwirira yehutano nekuchena.
Basa remuviri womunhu nderokubatana kunoshamisa kwezvikamu zvakawanda uye zvirongwa. Zvokudya zvakakodzera zvinopa mafuta uye mapindire (mavitamini) kubvumira kusanganiswa kwemaitiro aya kubudisa munhu ane simba, ane hutano. Zvinosuruvarisa, kune zvakawanda zvakasununguka kwezvakatipoteredza, zvose zvepfungwa uye zvepanyama, izvo zvinogona kuvhiringidza homeostasis yedu, zvichititendera kutora maitiro edu ekugadzirisa kushandiswa kwepamusoro. Pamwe nedzimwe nzira, mavhithamini anogona kuita basa rinokosha mukuchengetedza hutano nekugadzirisa kushushikana kwezuva nezuva. Kuwedzera kunova kunyanya kukosha kune vakawanda veAmerica vanodya kudya kunenge kusina kukwana muvhitamini akawanda. Zvisinei, kune zvimwe zvishoma zvinhu zvinokosha kuti uzvinzwisise uye uzvifungisise paunosarudza regimini yepamusoro yevhitamende, zvikurukuru nekushungurudzika mupfungwa mupfungwa.
Sezvo wanyora nyaya ino iwe ikozvino unonzwisiswa zviri nani pane zvinowirirana mavhitamini anowanzoita mumuviri, kusiyana pakati pemhando dzekushungurudzika, uye zvinotarisirwa zvevitamini supplementation. Vanhu vazhinji vanogona kubatsirwa kubva nguva dzose vetivtivitamin supplementation kuti vawedzere mararamiro akanaka. Kubatsirwa kwepurogiramu yakanaka yekuwedzera uye chirongwa chekudya kunogona kuve pachena apo iwe uzere nokuti avo vakagamuchira michero yakawanda, munguva refu, vachave nematambudziko makuru ekudzivirira zvirwere zvisingaperi zvinopera. Taura nechiremba wako kana unyanzvi hwekudya kune imwe chirongwa chakanaka kuti uwedzere hutano hwako.
Brian Dixon, Ph.D. ndiye Mutungamiri weChina Innovation paUSANA Health Sciences, kwaanoita kuti agadzirise uye kugadzirisa zvidzidzo zvechipatara. Ane Ph.D. mu molecular and cellular biology kubva kuOregon State University.
John Bosse, MS, RD, LD / N, NSCA-CPT ndiDeetitian Dietitian and Certified Personal Trainer anonyanya kuzivikanwa mune zvemitambo. Akagamuchira tenzi wake muZvidio Dietetics kubva kuYunivhesiti yeUtah uye Bachelor Degree muEercercise Science kubva kuColby-Sawyer College.