9 khaello ea limatlafatsi tse tloaelehileng U.S.

Boiketlo

Leha bongata ba rona re tseba melemo ea ho ja lijo tse nang le phepo e nepahetseng, e batla e le joalo 10% ea batho ba U.S. ba na le khaello ea limatlafatsi. Ho hloleha ho fumana limatlafatsi tsa bohlokoa ho ka lebisa mathateng a fapaneng a bophelo bo botle, ho kenyelletsa mokhathala, bofofu bosiu, lefu la masapo, khatello e phahameng ea mali esita le makhopho.

Haeba u na le matšoao a kaholimo 'me u lahlile maemo a mang a bophelo bo botle, u kanna ua ba le khaello ea limatlafatsi. Ho thibela le ho lemoha tse atileng ka ho fetesisa — ho kenyeletsoa calcium, mafura acid a bohlokoa, folic acid, iron, magnesium, le livithamini A, B12, C le D — li ​​ka fihlelleha ka ho lekola le ho fetola tsela eo u jang ka eona, ho nahana ka litlatsetso tsa phepo, le ho ba le puisano le mofani oa tlhokomelo ea bophelo haeba u belaela hore u na le khaello ea vithamine kapa diminerale.

Khaello ea limatlafatsi ke eng, hona nka tseba joang hore ke na le eona?

Ho haella ha limatlafatsi ho etsahala ha 'mele o sa fumane limatlafatsi tse hlokahalang (phepo e le ntho ea bohlokoa bakeng sa kholo, nts'etsopele kapa tlhokomelo ea bophelo), ho bolela Michael Jay Nusbaum, MD, bongaka le bongaka motsamaisi ho Litsi tsa Bongaka tsa Nusbaum New Jersey.

Batho ba bangata ba na le bofokoli ba vithamine empa ha ba elelloe. Ba bolokang phepo e nepahetseng, ba jang lijo tse boleng bo tlase, kapa ba sa atleheng ho noa li-supplement ba kotsing e kholo. Maemong a mangata, matšoao a lebisa ho mokuli ho etsa liteko, tse senolang khaello.

Hang ha khaello ea phepo e fumanoe, e alafshoa ka ho fana ka limatlafatsi tse hlokahalang lijong ka lijo, litlatsetso, kapa ka bobeli. Maemong a mang a haelloang haholo, li-infusions tsa IV li kanna tsa hlokahala ho tlatsa se haellang, ho latela Dr. Nusbaum.

9 khaello e tloaelehileng ea limatlafatsi

Linaheng tsa Amerika, calcium, mafura a hlokahalang, folic acid, tšepe, magnesium le livithamini A, B12, C le D ke tse ling tsa khaello e atileng haholo ea limatlafatsi.

1. Kalsiamo

Li-calcium botumo bo ka sehloohong bo tsoa ho ba moaho oa bohlokoa oa masapo a matla. Empa liminerale tsa bohlokoa le tsona ke senotlolo sa tšebetso ea methapo le mesifa le bophelo bo botle ba pelo. Hobane calcium e bolokoa masapong 'me ea huloa ha re sa e je ka ho lekaneng, khaello ea calcium e siea masapo a fokola mme a na le monyetla oa ho robeha.

Hoo e ka bang 70% MaAmerika a hloleha ho amohela khothaletso ea letsatsi le letsatsi ea khalsiamo, e bakoang ke ho ja lijo tse sa lekanang tsa calcium kapa ho se monye hantle. Ho feta moo, lino tse nang le k'hafeine, joala, soda, meroho e makhasi a lefifi, linaoa le lithollo li ka fokotsa ho monya 'mele ha khalsiamo.Matšoao a khaello ea khalsiamo a kenyelletsa meno a menoang, menoana e fokolang, kapa ho ba shohlo / ho hlohlona menoaneng kapa mesifa ea mesifa.

2. Lioli tsa bohlokoa tsa mafura

Mathata a bohlokoa a acid e mafura a etsahala ha Omega 3 Ts'ebeliso e tlase haholo, empa matšoao a ka hlaha hape haeba omega-6 fatty acid e tsoang lijong tse ntlafalitsoeng e le holimo haholo, ho bolela Paul Kriegler, RD, molaoli oa lenaneo la lihlahisoa tsa phepo ho Bophelong . Matšoao a kenyelletsa letlalo le letlalo, manala a robehang kapa a petsohileng le makhopho.

3. Folic acid

Folic acid , E 'ngoe ea livithamini tse ngata tsa B, e bapala karolo ea ho boloka lisele tse khubelu tsa mali' me e bohlokoa haholo nakong ea bokhachane, kaha basali ba nang le mabenkele a tlaase a folic acid ba na le monyetla o moholo oa ho ba le ngoana ea nang le sekoli sa methapo ea methapo (joalo ka spina bifida) . Ntle le ho ima, folic acid e thusa ho thibela khaello ea mali le lefu la pelo.

Ba sa jeng litholoana le meroho e lekaneng (kapa ba noang meroho ea bona) ba kotsing e kholo ea ho ba le khaello ea folate. Batho ba noang joala bo bongata kapa ba noang meriana e itseng (joalo ka phenytoin , methotrexate , sulfasalazine , kholofelo , trimethoprim-sulfamethoxazole , le barbiturates) ba na le kotsi e kholo ea ho ba le khaello ea asiti ea folic. Matšoao a ka tšoana le a bakoang ke khaello ea tšepe, ho kenyelletsa mokhathala, ho tepella, ho hlotheha ha moriri le ho hema hanyane.

E amanang: Mefuta e 3 ea meriana e ka bang le tšebelisano-'moho ea vithamine

4. Tshepe

Tšepe Mefokolo e ka hlaha ka mekhoa e mengata: tšebeliso e sa lekanang ea lijo tse nang le tšepe, ho monya tšepe e fokolang, kapa tahlehelo ea tšepe ka tahlehelo e feteletseng ea mali kapa nakong ea kholo ea bophelo joalo ka bohlankana, bokhachane kapa ho anyesa, Kriegler o re. Batho ba bang ba nang le kotsi e kholo ea ho ba le khaello ea tšepe ba kenyelletsa ba nang le maemo a itseng a mala kapa mala a ka bakang ho tsoa mali kapa a fokotsa ho monya tšepe ho tsoa lijong.

Ho haelloa ke tšepe ea tšepe ho ka baka mokhathala o akaretsang, ho opeloa ke hlooho, ho tsekela, ho hema hanyane, bofokoli ba mesifa, 'mala oa letlalo o sootho le bohloko ba sefuba. Basali ba baimana, litekanyo tsa tšepe li lokela ho hlahlojoa khafetsa, hobane bo-mme ba lebeletseng ba kotsing e kholo ea ho ba le boemo bona.

5. Magnesiamo

Magnesiamo ke diminerale ea bohlokoa e amang likarolo tse makholo tsa ts'ebetso ea ts'oaetso 'meleng, ho kenyelletsa le ho laola mesifa le methapo. Ma-Amerika a mangata ha a sebelise magnesium ka bongata 'me li-supplements tse ngata li na le magnesium e sa lekanang hobane ke diminerale e matla e nkang sebaka se seholo foromong, ka hona hangata e khothaletsoa joalo ka tlatsetso e ikemetseng, e ikemetseng. ho ngola Kriegler. Matšoao a khaello ea magnesium a kenyelletsa mesifa ea mesifa, morethetho oa pelo o sa tloaelehang, ho ba lefifing ho sa hlaloseheng kapa ho sisinyeha, le khatello e phahameng ea mali.

6. Vithamine A

Vithamine A e bohlokoa molemong oa ho nchafatsa lisele tsa letlalo le ho boloka pono e nepahetseng le sesole sa mmele se phetseng hantle. Ka lebaka lena, ba nang le khaello ea vithamine A ba kotsing e kholo ea ho fumana tšoaetso e matla. Kaha bana ba tloaetse ho tšoaetsoa, ​​ho bohlokoa hore ba ka tlase ho lilemo tse 5 ba fumane vithamine A e lekaneng lijong tsa bona kapa ka li-supplement. Ho batho ba baholo, e 'ngoe ea matšoao a bohlokoa a tlhokomeliso ea khaello ea vithamine A ke bofofu bosiu.

7. Vithamine B12

E 'ngoe ea mefuta e robeli ea livithamini tsa B, vithamine B12 e thusa ho theha lisele tse khubelu tsa mali, e ntlafatsa ts'ebetso ea methapo, hape e fana ka litene tsa kaho ea DNA. Ba kotsing e kholo ea ho haelloa ke vithamine B12 ke likokoana-hloko, batho ba nang le mathata a mala a fokotsang ho monya vithamine, batho ba baholo le ba noang moriana oa nako e telele oa ho opeloa. Matšoao a khaello ea vithamine B12 a tšoana le a phokolo ea mali, ho kenyeletsoa bofokoli, letlalo le phatsima, phefumoloho e khutšoane le ho fetoha hoa maikutlo.

8. Vithamine C

Vithamine C e sebetsa joalo ka antioxidant kahare ho mmele, e thusa ho thibela tšenyo e tlisoang ke radicals ea mahala. Vithamine C e boetse e thusa ho hlahiseng lihormone le amino acid; e thusa hape ka ho monya tšepe. Kameho e tsebahalang haholo ea khaello ea vithamine C ke lefu la seoa, lefu le bolaeang haeba le sa alafatsoe le bakang marenene a ruruhileng le a tsoang mali, ho longoa habonolo, bofokoli, mokhathala, maqhubu le mathata a ho folisa maqeba. Le ha scurvy e sa tloaeleha kajeno, ho noa vithamine C e nepahetseng ho ntse ho le bohlokoa bakeng sa bophelo bo botle, kaha vithamine C e laola tlhahiso ea collagen.

9. Vithamine D.

Vithamine D. e ikhethile ka hore boholo ba vithamine D bo ka hlahisoa 'meleng ea rona ha bo pepesetsoa mahlaseli a UVB a lekaneng a tsoang letsatsing. Karolo ea bohlokoa ea Vitamin D ke ho laola ho monya calcium. Ba nang le khaello ea vithamine D ha ba khone ho monya calcium eo ebe bona ba matlafatsa masapo. Leha ho le joalo, vithamine D e na le likarolo tse ling tsa bohlokoa bakeng sa bophelo bo botle ka kakaretso, ho kenyelletsa ho tšehetsa bophelo bo botle ba masapo, bophelo bo botle ba pelo, testosterone le boits'ireletso ba mmele.

The NIH e cho joalo35% ea batho ba baholo United States ba haelloa ke vithamine D.Leka ho fumana letsatsi le sefahleho, matsoho le matsoho ntle le setlolo se sireletsang letsatsi letsatsing, har'a mpa ea mots'eare ho ka lekana ho boloka litekanyo tsa vithamine D tse phetseng hantle, ho latela nako ea selemo, sebaka, le sebopeho sa letlalo. Hopola, haeba letlalo la hau le qala ho ba pinki, u fumane letsatsi le leholo haholo.

E amanang: Ke lokela ho nka vithamine D e kae?

Mokhoa oa ho thibela khaello ea limatlafatsi

Mokhoa o bonolo ka ho fetisisa oa ho thibela khaello ea limatlafatsi ke ho ja lijo tse matlafatsang, tse nang le limatlafatsi tse ipapisitseng le lihlahisoa tse ngata (li-servings tse supileng le tse ling ka letsatsi) le protheine e ngata, hammoho le ho tlatselletsa lijo tsa hau letsatsi le leng le le leng ka multivitamin ea boleng bo holimo, vithamine D, le oli ea tlhapi ea omega-3, ho bolela Kriegler. Haeba u tšoenyehile ka khaello ea limatlafatsi, ho na le mehato e 'maloa eo u ka e nkang:

Etsa tlhahlobo

Mofani oa hao oa tlhokomelo ea bophelo a ka odara tlhahlobo ea mali ho lekola maemo a hau a bohlokoa a limatlafatsi haeba u bontša matšoao a khaello. Ho ka etsoa tlhahlobo ea mali ka bomong ho lekola khaello e itseng ea limatlafatsi. Leha ho le joalo, a phanele ya phepo e felletseng ke tsela e atlehang ka ho fetisisa ea ho metha bophelo ba hau ka kakaretso ho latela maemo a livithamini, limatlafatsi le li-enzyme. Ho itima lijo bosiu ho ka khothaletsoa ho ntlafatsa ho nepahala ha liphetho.

Hlahloba lijo tsa hau

Ho fumana limatlafatsi lijong tsa hau ha u ntse u qoba lijo tse phehiloeng, lijo tse potlakileng le tsoekere ke tsela e ntle ea ho qoba khaello ea limatlafatsi. Mehloli ea lijo e kenyelletsa:

• Khalsiamo: Lihlahisoa tsa lebese (lebese, yogurt, kapa chisi), sardine, lero la lamunu le nang le khalsiamo le meroho e makhasi a matala.
• Folic acid: Mahe, meroho e tala e makhasi, litholoana le linaoa tse omisitsoeng le lierekisi
• Mafura a bohlokoa a mafura: Litlhapi tsa metsi a batang, folaxe le oli ea mohloaare
• Tšepe: Lihlahisoa tsa lebese tse matlafalitsoeng, litlhapi tse mafura, mahe a mahe, nama e khubelu, likhoho, tlhapi le linaoa kapa linaoa
• Magnesium: Peo ea mokopu, meroho e tala e makhasi, linaoa, linaoa le lithollo
• Vithamine A: Sipinake, chard, litapole, squash, maphutshe, lihoete, limango, papaya, mahe le lebese
• Vithamine B12: Nama, tlhapi, likhoho, mahe le lihlahisoa tsa lebese
• Vithamine C: Litholoana tsa lilamunu, broccoli, cantaloupe, cauliflower, kiwi, litapole, tamati, khale, pelepele ea tšepe le fragole
• Vithamine D: Litlhapi tse mafura, sebete sa nama ea khomo, mahe a mahe, kapa lijo tse 'maloa tse matlafalitsoeng (leha ho le joalo, ho batla ho le thata ho fihlella maemo a nepahetseng a vithamine D feela ka lijo, ho bolela Kriegler)

Nahana ka litlatsetso

Le ha o na le phepo e nepahetseng, ho ka ba thata ho fihlela limatlafatsi tse lekaneng.Lisebelisoa tse nang le limatlafatsi tsa bohlokoa li fumaneha li le mong, kapa ka litlatsetso tsa multivitamin; mofani oa hau oa tlhokomelo ea bophelo kapa setsebi sa meriana a ka u thusa ho tseba hore na tekano e nepahetseng ea li-supplements .