Turmeric, omega-3s, calcium ... Nekutora ma supplements, tinovimba kuti zvichabatsira kusimbisa hutachiona hwedu, kudzivirira kuzvimba, kunyange kuita kuti bvudzi redu riobvu, kureba uye kusimba. Asi mavara haawanzokuudza kuti ungawana sei zvakanyanya kubva mazviri. Pane here ma supplements anonyanyotorwa padumbu risina chinhu? Mangwanani kana manheru? Pamwe chete nezvigadzirwa zvipi? Neumwe neumwe kana kungoparadzana? Panguva ino, kana iwe usingatevedzeri mitemo inodiwa, pakuguma hapazovi nekubatsirwa.
Zvechokwadi, kuzvirapa uye kuwedzera pasina kutanga kubvunza chiremba wako zvinogona kuva zvisingabatsiri kana kunyange kuva nengozi. Uye ini handikurudzire kuita izvi zvachose! Asi kana iwe uine chido chekubatsira muviri kuti uzadze kushayikwa kweichi kana icho chinhu, ipapo chiremba akanaka achakutsanangurira zvose zvisinganzwisisiki zvekutora mishonga. Mukuwedzera kune tsananguro dzevanachiremba, ndakasarudza kubudisa mazano aya, anopiwa kwatiri naTaz Bhatia, MD, muvambi uye mutungamiriri weCentre for Holistic and Integrative Medicine yeAtlanta, naLisa Simperman, nyanzvi yeAmerica. Academy yeNutrition uye Dietetics.
Ndinofanira kutora ma supplements nechikafu here kana padumbu risina chinhu?
Zvizhinji zvekuwedzera zvinofanirwa kutorwa nechikafu nekuti chikafu chinokonzeresa kugadzirwa kweasidhi yemudumbu, iyo inowedzera kunyura. Asi pane zvimwe zvisiri izvo.
Mavhitamini anonyungudika mumafuta akaita sevhitamini A, D, E, uye K anotorwa zvakanyanya nemafuta mashoma, semafuta emuorivhi, nzungu, salmon, avocado, nemhodzi dzesunflower. (Mafuta anobvisawo kusvotwa mune vamwe vanhu pakutora mavhitamini.)
Probiotics uye amino acids (senge glutamine) inotorwa zvirinani pane isina chinhu mudumbu. Mirira maawa maviri mushure mekudya. Kana iwe uri kutora probiotics nechikafu, chikafu chinofanira kunge chine mafuta anozobatsira iyo probiotic kuti ipinde.
Ndezvipi zvinowedzera zvinoshanda zvakanyanya mukubatana nemamwe?
Turmeric uye pepper. Tsvagiridzo yakaratidza kuti mhiripiri (dema kana cayenne) inowedzera kutorwa kweturmeric. Turmeric ine anti-cancer mhedzisiro, inobatsira kudzivirira kuzvimba mumuviri uye kurwadziwa kwemajoini. (Unogona kuziva nezve zvimwe zvigadzirwa zvekubvisa marwadzo pano futi.)
Vitamin E uye selenium. Vaviri vanoshanda pamwe chete zvakanaka, saka nguva inotevera paunotora vhitamini E, iva nechokwadi chekudya nzungu dzeBrazil (Nzungu dzeBrazil ndiyo shasha yeselenium, ine imwechete 100 g inoshumira ine 1917 mcg yeselenium). Vitamin E inobatsira kusimbisa immune system uye inodzivirira kubva kuchirwere chemoyo, kenza, dementia uye chirwere cheshuga, nepo selenium ichipa masero kudzivirira kubva kune mahara radical kukuvara.
Iron uye vitamini C. Simbi inotorwa zvirinani pamwe chete nevhitamini C (semuenzaniso, inwa muto weorenji uchangobva kusvinwa). Iron inotsigira masero emasumbu uye inobatsira vanhu vane chirwere cheCrohn, kuora mwoyo, kunyanya kushanda, uye matambudziko ekuronga kubata pamuviri.
Calcium uye magnesium. Calcium inotorwa zviri nani kana ichiperekedzwa nemagnesium. Kunze kwehutano hwemapfupa, calcium yakakoshawo kumoyo, tsandanyama uye tsinga. Magnesium inodzora BP uye hormonal balance, inovandudza kurara uye inoderedza kufunganya.
mavhitamini D uye k2. Vitamin D inobatsira mukutora calcium, uye K2 inovimbisa kupihwa kwecalcium kumapfupa. Kudya kwevhitamini D, semamwe mavhitamini anonyungudika nemafuta, anofanirwa kusanganiswa nemafuta ane mafuta.
Ndezvipi zvinowedzera zvisingafaniri kutorwa pamwechete?
Tora iron zvakasiyana kubva kucalcium uye multivitamins sezvo iron inovhiringa kunyura kwecalcium.
Mahomoni ethyroid haafanire kutorwa pamwe nezvimwe zvinowedzera, kunyanya ayodhini kana selenium. Paunenge uchitora mahomoni aya, dzivisa soy uye kelp.
Zvine basa here kuti ndeapi ma supplements atinotora mangwanani kana manheru?
Kune akati wandei ekuwedzera ayo akakosha nguva.
Izvi zvinotevera zvinowedzera zvinofanirwa kutorwa mangwanani kuti uwedzere kutarisisa uye kutarisa:
B yakaoma mavitamini: biotin, thiamine, B12, riboflavin, uye niacin inobatsira kuderedza cholesterol mazinga, kuwedzera hutachiona uye kushanda kwesero, uye kudzivirira masero europi kubva mukushushikana.
Pregnenolone: inowedzera mazinga esimba, inodzivirira kubva kuAlzheimer uye inosimbisa ndangariro, inoderedza kushushikana uye inosimudzira kusadzivirirwa.
Ginkgo biloba: inovandudza chiyeuchidzo, inowedzera kutenderera kweropa, inosimbisa hutano hwemasero uye kudzivirirwa.
Kusiyana neizvi, izvi zvinowedzera zvinokubatsira kuzorora manheru:
Calcium / Magnesium: chengetedza mapfupa nemeno.
Zvinotora nguva yakareba sei pakati pekutora ma supplements?
Humwe hutatu kana huna hwekuwedzera hunogona kutorwa pamwechete. Mirira maawa mana usati watora kit inotevera.