Paunoenda kuchitoro chemishonga kana supermarket, unofungawo here kuti, “Mwari wangu, ndechipi chezvinhu izvi chakandikodzera?” Paunoona mavhitamini mumabhodhoro ane mavara akasiyana uye ane mazita akasiyana, unofunga here kuti, “Mwari wangu, ndechipi chakandikodzera?” Pane chimwe chevakadzi, chimwe chevarume, chimwe chevakuru… Ndezvipi chaizvo izvi? Tinoda izvi zvechokwadi here? Kana zvakadaro, tingasarudza sei chakakukodzera? Nhasi, ngatitaurei nezvazvo nenzira iri nyore.
Chii chinonzi multivitamin?
Zvichitaurwa zviri nyore, multivitamin imushonga wekudya une mavitamini nemaminerari akawanda anodiwa kuti muviri wedu ushande zvakanaka mupiritsi rimwe chete, kapisiyumu, kana sirapu.
Kazhinji, tinowana zvinovaka muviri izvi kubva muchikafu chatinodya. Kunyanya kubva muzvikafu zvechisikigo zvakaita semichero, miriwo, nemiriwo. Asi dzimwe nguva, kudya kwedu chete kungasapa chikafu chinodiwa. Panguva dzakadaro, multivitamin inogona kubatsira kuzadzisa mukaha iwoyo wekudya pamusoro pekudya kwedu .
Zvakakosha kuyeuka kuti kudya mavhitamini akawanda hakutsivi kudya kwakanaka uye kwakaringana. Chinhu chatinogona kuwedzera pakudya kwedu.
Ndiani anoda multivitamini zvechokwadi?
Kazhinji kushandisa multivitamin hazvidiwi kuti munhu mukuru adye chikafu chine hutano uye chakakwana. Zvisinei, kune dzimwe nguva apo kushandisa multivitamin kunogona kubatsira pahutano.
| Chiitiko chakakosha / boka | Sei multivitamini ichibatsira? |
|---|---|
| Vakadzi vane pamuviri kana kuti vari kuronga kuva nepamuviri | Zvimwe zvinovaka muviri zvakaita se folic acid ne iron zvakakosha pakukura kwemwana ari mudumbu. |
| Madzimai anoyamwisa | Mamwe mavitamini nemaminerari anogona kudiwa pakudya kunovaka muviri kwaamai nemwana. |
| Vanhu vanotevedzera kudya kwemiriwo/vegan | Pane njodzi yekushomeka kwezvinhu zvakaita sevhitamini B12, iron, uye zinc, izvo zvakawanda muzvikafu zvemhuka. |
| Vanhu vakwegura | Sezvatinokura, kugona kwedu kupinza zvinovaka muviri kubva muchikafu kunogona kudzikira. Zvinhu zvakaita sevhitamini D neB12 zvinonyanya kukosha. |
| Vanhu vane mamwe matambudziko ehutano | Vanhu vane zvirwere zvekugaya chikafu pamwe chete neavo vakambovhiyiwa vanogona kushaya zvinovaka muviri. |
| Vanhu vane kudya kusina kunaka | Nekuda kwehupenyu hwakabatikana, vanhu vasina nguva yekudya nekunwa zvakanaka vanogona kuwana kusakwana kwezvekudya zvinovaka muviri. |
Kana uine dambudziko rakafanana, ungada kutaura nachiremba wako wofunga nezvekutanga kushandisa multivitamin.
Ungasarudza sei multivitamin yakakodzera iwe?
Saka zvino zvawava kufunga kuti unoda multivitamin, chii chaunotsvaga paunoenda kupharmacy? Heano zvimwe zvinhu zvekufunga nezvazvo.
1. Verenga chinyorwa chacho nokungwarira - teerera kukosha kwezuva nezuva (DV)
Kana ukatarisa pakanyorwa bhodhoro revhitamini, uchaona kuti vhitamini yega yega ine chikamu (% DV) chakanyorwa pamberi payo. DV inomirira Daily Value, inova huwandu hunokurudzirwa hunodiwa nemuviri wedu pazuva.
Iva nechokwadi chekuti multivitamin yaunosarudza ine zvinovaka muviri zvakawanda zvinosvika 100% DV . Dzimwe nguva kune mavhitamini ane zvinopfuura 100% (semuenzaniso, 500% DV). Zvisinei, hapana chimwe chinobatsira kubva pakutora mavhitamini akawandisa. Mamwe mavhitamini (mavhitamini anonyungudika mumafuta) anogona kuchengetwa mumuviri uye kuva nemigumisiro yakaipa. Saka tarisa 100% DV.
2. Sarudza chigadzirwa chaunovimba nacho nenzvimbo yaunogara
Kunyangwe nyika dzakadai seAmerica dzichikuudza kuti utsvage chisimbiso cheUSP, munyika medu chinhu chakakosha kusarudza chigadzirwa kubva kukambani yakavimbika uye ine mukurumbira . Zvakare, zvakachengeteka kutenga mavhitamini kubva kufemesi ine mukurumbira pane kubva muzvitoro zvemumigwagwa kana pamapeji epamhepo ausingazive kuti ndiani ari kuatengesa.
3. Zera rako uye murume kana mukadzi zvine basa
Izvi zvinoonekwa nevanhu vazhinji. Haasi ese ma multivitamin akafanana.
- Vakadzi: Iron inonyanya kukosha kuvakadzi vari pazera rekubereka.Zvinodiwa zvesimbi nefolic acid zvakanyanya kupfuura zvinodiwa nevarume.
- Varume: Mavitamini akawanda akagadzirirwa varume anowanzova nesimbi shoma nekuti havawanzova nesimbi shoma.
- Vakuru (50+): Mavhitamini akawanda akagadzirirwa vanhu vane makore anopfuura makumi mashanu anogona kunge aine vhitamini D yakawanda, vhitamini B12 , uye calcium.
Saka, kuchenjera kusarudza multivitamin yakagadzirirwa zera rako uye murume kana mukadzi.
4. Ndezvipi zvinovaka muviri zvinonyanya kukosha kwauri?
Ongororo inoratidza kuti kune zvinovaka muviri zvakawanda zvisingawanikwe mukudya kwevanhu vakuru. Izvi ndeizvi:
- Karusiyamu
- Magnesium
- Vhitamini D
- Potassium
- Faibha
Iva nechokwadi chekuti multivitamin yaunosarudza ine zvakawanda zveizvi. Asi faibha yakaoma kuwana kubva mupiritsi, uye inonyanya kuwanikwa kubva mumiriwo, miriwo, michero, uye zviyo zvese .
Chokwadi chatinofanira kuziva nezve multivitamins
Vamwe vanhu vanofunga kuti ma multivitamin ipiritsi remashiripiti rinodzivirira zvirwere uye ndiyo mhinduro yezvinhu zvese. Asi chokwadi chakasiyana zvishoma.
- Ongororo iyi inoti chii?: Hapana humbowo hwakajeka hunoratidza kuti kutora mavhitamini akawanda kunogona kudzivirira zvirwere zvakakomba zvakaita sechirwere chemwoyo , sitiroko , kana kenza. Zvakare, hapana humbowo hwakasimba hwesainzi hunoratidza kuti kutora vhitamini C yakawedzerwa kunogona kudzivirira kana kukurumidzisa kutanga kwechikosoro.
- Pane zvakanakira here?: Ongororo dzichangobva kuitwa dzakaratidza kuti ma multivitamin anogona kubatsira kudzivirira kudzikira kwepfungwa kunoitika nekukura. Dzimwe ongororo dzakaratidzawo kuti varume vanotora multivitamin zuva nezuva vane mukana wakaderera wekuva nekatarakita nedzimwe mhando dzekenza.
Chinhu chakakosha ndechekuti maonero esainzi panyaya iyi haasati anyatsojeka. Zvisinei, kana ikatorwa nemazvo, pasi pezano rechiremba, uye muchiyero chakakodzera, hapana chakaipa pakutora multivitamin.
Mharidzo Yekuenda Nayo Kumba
- Multivitamin inongova imwe yekuwedzera inozadza mipata yekudya kwako. Hazvisi chinhu chinotsiva kudya kwakaringana.
- Munhu mukuru ane hutano hwakanaka haadi nguva dzose mavhitamini akawanda. Inogona kubatsira zvikuru kune mapoka akasiyana-siyana akadai saamai vane pamuviri, vakwegura, uye vanodya miriwo chete.
- Usati watanga kushandisa mavhitamini akawanda, bvunza chiremba wako kana zvichinyatsokodzera uye zvichikodzera iwe. Ichi ndicho chinhu chakakosha.
- Pakusarudza multivitamin, sarudza inoenderana nezera rako, murume kana mukadzi, uye hutano hwako. Verenga zviri papepa racho nokungwarira uye sarudza chigadzirwa chine 100% DV.
- Gara uchiyeuka kuti kudya zvakanaka uye mararamiro anoshanda zvakakosha kuti munhu ave nehupenyu hwakanaka pane kungonwa mapiritsi e multivitamin.
Mavhitamini akawanda, vhitamini, zvinovaka muviri, mavhitamini akawanda, vhitamini, zvinovaka muviri, hutano
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