IiVithamini zenza iindaba eziqhubekayo njengoko sifunda ngakumbi ngemiphumo kunye nokubaluleka kwimpilo. Ngenxa yokuba iivithamini ezithile kunye nezongezelelo zondlo zingathintela imvakalelo, iivithamini zinokuba luncedo lokulawula uxinzelelo kwiimeko ezithile. Kunceda ukwazi ukuba yiyiphi imiphumo emivithamini, kwaye yiyiphi imiphumo.
Kungekudala, ndakwazi ukufumana i-biologicalist molecular biologist uBrian Dixon, Ph.D., kunye ne-dietician ebhalisiwe uJohn Bosse, bobabini abasebenza kwi-USANA Health Sciences.
Ndabuza imibuzo emininzi malunga nendlela iivithamini ezinokuchaphazela ngayo amanqanaba okunyamezela, kwaye ifumene iimpendulo ezithe zafikelela kunye. Oku kulandelayo yirekhodi yolu dliwano-ndlebe, olwenziwa kuphela kwi-.com.
Ngayiphi na iivithamini ezithinta umzimba?
IiVithamini zinceda umzimba wakho wenze iimveliso ezifanelekileyo kunye ne-multivitamin zingancedisa ukuba ufumana ama-dosage nganye yeemaminerari ozifunayo. Kubalulekile ukukhumbula ukuba iivithamini kunye neemaminerali azisebenzi ngokuzimela kunye nokudla okuninzi kwesondlo esisodwa kunokuba nemiphumo ebanzi kwaye ibe yingozi. Kwakhona, ekubeni iivithamini kunye neemaminerali zisebenza kunye, ukuba umntu uphantsi, omnye umzimba usebenza ngokupheleleyo. IiVithamini A, C, ne-E ziyi-antioxidants ezinamandla. Ukudiliza ukutya kwethu kunye nokuthutha imizimba yethu kudala amaninzi e-radicals ekhululekile angakhokelela kumonakalo oqokelelweyo kwiiseli zethu. Uninzi lwezityalo zendalo zivelisa i-radicals ekhululekile, eqhelekileyo, kodwa ngokuhamba kwexesha, ngokukodwa ngokunyuka okukhulu, imizimba yethu ibona imiphumo yomonakalo wabo weselula.
I-Antioxidants isinceda ukuba sibe ne-ward engcono kulo monakalo.
I-B vithamini, umzekelo, i-thiamin (B1), i-riboflavin (B2), i-niacin (B3), i-pantothenic acid (B5), i-pyridoxine (B6) kunye ne-biotin (B7) isebenze ngokubambisana ngokubamba imizimba yethu: 1 ) fumana amandla ekutya esikudlayo okanye 2) ukudala izinto ezintsha emzimbeni.
Cinga ngamabhamhamitha b njengoko usebenza kunye nohlobo olufana nabasebenzi kwinqanaba lomhlangano. Umgca usenokusebenza xa abanye abantu belahlekile, kodwa kungekhona ngokufanelekileyo. Ezinye ze-vithamini b, ezifana ne-folic acid (B9) kunye ne-cobalamin (B12), zineendima ezibalulekileyo kwaye zikhankanywe ngenxa yokuba zihlala ziphantsi. I-Vitamin B12 kunye ne-acid ye-folic ibalulekile ekudaleni i-DNA enempilo, izinto eziphathekayo kwiiseli zethu. Baya kunceda ukugcina amanqanaba e-homocysteine ukujonga. I-Homocysteine yinto eyenziwa ngexesha le-amino acid metabolism apho amanqanaba aphezulu adibene nesifo senhliziyo. I-Vitamin D idlala indima ebalulekileyo kwithambo kunye nempilo yomzimba. Umthamo weenkcukacha kwi-vitamin D ukhula ngokukhawuleza kwaye uphando ngokukhawuleza kwimiba enesifo senhliziyo, isisu kunye nempilo yonke. I-Vitamin C nayo ibalulekile ekwakheni i-collagen ebaluleke kakhulu kwimpilo yesikhumba sethu, iintambo, kunye nemigudu, ngelixa kunye ne-vitamin D, i-vitamin K inenzuzo ekutheni imfuyo iphile. I-Vitamin K ngumdlali oqaqambileyo kwi-clotting yegazi, ukuthintela ukuphuma kwegazi xa kunesilonda kwaye i-collagen ekhuthazwa yi-vitamin C inceda ekwakheni izicubu ezintsha ukuvala amanxeba kunye nezicubu ezinamandla ezinxamnye nezilonda.
Le yiminye yemimandla yendibano phakathi kwamavithamini, khumbula ukuba kukho intsebenziswano enkulu phakathi kwamavithamini kunye neemaminerali, ezifana ne-vitamins D & K esebenzayo ne-calcium yamaminerali ukudala amathambo anamandla.
Ziziphi iiVithamini ezona ziNcedo kakhulu zokuxinwa kweengcinezelo?
Kubalulekile ukukhumbula ukuba "ukuxinezeleka" kunokubhekisela kwimeko yokuxinezeleka okanye uxinzelelo lwe-cellular oxidative kwi-free radical formation esingazivekiyo ebangela uxinzelelo kunye nokulimala kwiiseli zethu. Njengoko imizimba yethu yenziwe ngamaseli amaninzi, ngokugqithiseleyo ixesha lokunyamezela kwengxubevange yeselula ingabonakalisa umonakalo kunye neemeko ezingabonwa kuwo wonke umzimba.
Ngokubhekiselele kwengcinezelo yengqondo, ubuncinane izifundo ezintathu zibonise ukuba ukuxhaswa nge-vithamini B, ezimbini ukuya kwiiveki ezilishumi elinambini, kunokunyusa izinga lokuzimelela kunye neengcinezelo. Nangona ezi zifundo zilawulwa yi-placebo, le yindawo entsha yocwaningo eninzi izazinzulu ezingenakuzicingela.
Ukufumana uxolo ekuxininiselweni kwesimo se-cellular oxidative, kungenokuba kukufanelekile ukubandakanya ukuxhaswa kwe-antioxidant efanelekileyo kwisondlo sakho. Ama-antioxidants anjengevithamini A, C, kunye no-E anika ukhuselo olunokunceda ukunciphisa umonakalo omkhulu. Ukwakhiwa kwamabala okukhululekayo kwanda xa imizimba yethu igxininiswe. Nangona i-radicals yamahhala yinto eqhelekileyo ngemveliso ye-cell metabolism, i-radicals yamahhala nayo ingakhokelela ekungcoliseni ukungcola, ukutshaya, ukusetyenziswa kotywala, nokutya ukutya okunamafutha amaninzi. Ukongeza i-antioxidant kwi-supplementation yakho yansuku zonke inokunceda ekuncediseni.
Ngaba i-Multivitamine iyenzi? Uhlobo luni lwe-Vitamin Regimen lulungele ukuPhepha koMzimba kunye noMoya?
Nangona i-multivitamine yindlela efanelekileyo yokuzifakazela ukuxhaswa, akuyi kuba yanele. Ukuba awuqinisekanga ukuba i-vitamin yakho yangoku iyona nto ibhetele kuwe, khankanya isiKhokelo sokuThathaniswa kokuThengiswa komNxeba kwiZongezelelo zeZondlo nguLyle MacWilliam, ukuze ubone indlela amayeza akho e-vitamin amelana ngayo nabanye. Emva kokuba unengqondo engqondweni, kufuneka udibane nodokotela wakho kunye neDetitian ukuba wenze ngokwezifiso urhulumente wakho wokuxhaswa kwiimfuno zakho. Xa kuziwa ekuphumeni komzimba, ekugqibeleni kuxhomekeka kumntu, indlela abasebenza ngayo kunye neendawo abahlala kuyo. Ngokomzekelo, umgijimi ongaphakathi angadinga i-vitamin D ngaphezulu kunomdlali owenza ngaphandle. Nangona kunjalo, bonke abadlali abasemgangathweni kufuneka baqinisekise ukuba bachitha ukutya okwaneleyo ukukhuthaza ithambo, isistim, kunye kunye nomzimba wokuzivikela. Uphando olwandisayo lubonisa ukuba kunzima ukondla i-vitamin D eyaneleyo ukusuka ekudleni kunye nokuxhaswa kungabulumko.
Ukongezelela koko, abagijimi abanokunyamezela ngokugqithiseleyo kunye nabasebenzi abasebenza kumashishini afaka ukukhutshwa okukhulu kwiikhemikhali kunye nokungcola kwamava kunokuba babe neengcinezelo ezininzi zokuxhamla kunye kwaye banokuzuza ngakumbi kwii-antioxidants ezifana nevithamini C no-E.
Luhlobo Luni Umphumo Unokuthi Unamavithamini? Ngaba iyafaniswa namanye amacebo okuLawula uxinzelelo?
Indlela efanelekileyo yokusingatha uxinzelelo kukugcina impilo enempilo exhasa impilo efanelekileyo. IiVithamini zinokuncoma ezinye izicwangciso zokulawulwa kwengcinezelo yoxinzelelo ezifana nokuzivocavoca, ukuphumla kwemisipha , ukuhamba ngokulala ebusuku, nokuphefumla, kodwa kungenjalo. Unokwazi ukunyuka kwinqanaba lakho lamandla ngaphakathi kwithuba elifutshane lokuxhaswa kokuqala kwaye oku kunokukunceda njani ukuba ubone ukukhathazeka kwengqondo. Kubalulekile ukuba ukhumbule, nangona kunjalo, ukuba kuthatha iinyanga ezimbalwa ukwakhiwa kwamanqanaba omzimba emzimbeni ophakamileyo ngokwaneleyo ukufumana iziphumo ezibonakalayo. Izindlela zokulawula uxinzelelo zengqondo zihlala zibonelela ngeziphumo ezibonakalayo. Nangona kunjalo, ngokumalunga nokuxinzeleleka kwengcinezelo engapheliyo, izongezelo ze-antioxidant ziqala ngokukhawuleza zinika uncedo oluninzi lokuphucula impilo. Ekugqibeleni ezi nzuzo ziphucula amandla amakhulu emininzi ngeendlela oziva ngazo kunye nakwazo ongenako.
Ngaba Kukulungele Ukuqala Ukuthatha iiVithamini Ngendlela Efanelekileyo okanye Ngaba kufuneka Ubonisane noDokotela wakho wokuqala?
Ulawulo lokuxhaswa kufuneka luqalise ngokuxhaswa kwezinga eliphezulu, njenge-multivitamin. Nangona kunjalo, ukuba unesidingo esithile okanye iinkxalabo kufuneka uhlale unxibelelana nodokotela ngaphambi kokuthatha nayiphi na inkxaso. Oku kunconywa ngokukodwa ukuba ukhulelwe, ucinga ngokukhulelwa, ukuncelisa, ukuthatha nayiphina imishanguzo, okanye ukuphathwa ngenye yesifo / imeko, ukuqinisekisa ukuba uyanyamekela iimfuno zakho zempilo.
Ukhuseleko kunye nokucoceka kwamavithamini ezinye izinto ezixhalabisayo. Ngokuqhelekileyo ukhuselekile ukuthenga kwinkampani ebeseshishini kwaye iyaziwa ngemveliso yexabiso eliphezulu. Ungesabi ukuthenga ngeenxa zonke, kungekhona nje ngentengo, kodwa ukuqinisekisa ukuba oko ucinga ukuba uyayifaka emzimbeni wakho kukunyani oko kubhotile. Umzekelo, ukuba ungena kwi-http: //www.nsf.org/certified/dietary/ unokufikelela kwiinkcukacha zenkampani yesithathu kwiSizwe soSayensi seSiseko (i-NSF) ukukwazisa ukuba iimveliso ozicingayo ukuthatha ukuthatha kwaye zikhululekile zokungcola. Kukho neenkampani ezimbalwa, ezifana ne-USANA zeSayensi zezeMpilo, ezibambe ukubhaliswa kwe-FDA, okuqinisekisa ukuba iimveliso zabo zibanjelwe kwimigangatho ephezulu yobungakanani kunye nobumsulwa.
Umsebenzi womzimba womntu kukubandakanya ngokumangalisayo kwamalungu amaninzi kunye neenkqubo. Isondlo esifanelekileyo sinika i-fuel and intermediates (iivithamini) ukuvumela ukuhlanganiswa okungaxilwanga kwezi zixhobo ukuvelisa umntu onamandla, onempilo. Ngelishwa, kuninzi ukukhutshwa kwezemvelo, zombini ngokomzwelo nangokwenyama, oku kunokuphazamisa i-homeostasis yethu, efuna ukuba sithathe izicwangciso zokulawula uxinzelelo kwi-notch. Ngokunye namanye amacebo, iivithamini zingadlala indima ephambili ekugcineni impilo kunye nokulawula uxinzelelo lwemihla ngemihla. Ukongezwa kubaluleke nakakhulu kuninzi lwabantu baseMelika abadla ukutya okungazanelanga kwiivithamini ezininzi. Nangona kunjalo, kukho izinto ezimbalwa ezibalulekileyo ukuqonda nokuqwalasela xa ukhetha irejimeni yokuncedisa i-vitamin, ngokukodwa ngokulawulwa kwengcinezelo engqondweni.
Emva kokuba ufunde le nqaku uqonda ngoku ngakumbi kwi-inxaxheba ekubandakanyeni iivithamini emzimbeni, umahluko phakathi kweentlobo zengcinezelo, kunye nokulindela okuqinisekileyo kwe-vitamin supplementation. Uninzi lwabantu lunokuzuza kwi-multivitamin rhoqo yokuncedisa ukuphucula indlela yokuphila enempilo. Izinzuzo zokuncedisa kakuhle kunye nenkqubo yesondlo kuya kubonakala njengoko uneminyaka yobudala ngenxa yokuba abo bafumene izondlo ezifanelekileyo, kwixesha elide, baya kuba neengozi ezincinci zokuphuhlisa izifo ezingaguqukiyo. Thetha nogqirha okanye isondlo sobugcisa kwiplani ekhethekileyo yokuphucula impilo yakho.
Brian Dixon, Ph.D. NguMlawuli weMveliso eNtsha kwi-SANA zeSayensi zezeMpilo, apho eqhuba khona kwaye elawula izifundo zeklinikhi. Unayo i Ph.D. kwi-biological molecule kunye namaselula e-Oregon State University.
UJohn Bosse, i-MS, i-RD, i-LD / N, i-NSCA-CPT yi-Dietitian Dietitian and Certified Personal Trainer ekhethekileyo kwimidlalo yokutya. Wamkela inkosi yakhe kwi-Dietetics yezemidlalo esuka kwiYunivesithi yase-Utah kunye neCachelor Degree yakhe kwi-Exercise Science evela kwiKholeji yase-Colby-Sawyer.