Ezi zintlanu ezibaluleke kakhulu kwiivithamini kunye neemaminerali zabantu

Uninzi lweempapasho kwiphepha lezokwelapha I-Annals ye-Internal Medicine, ezinikezelwe kwizifundo zoluncedo lwabantu abasebenzisa iivithamini kunye neemaminerali ezipapashwa kakhulu, zingakwazi ukuphula isithethe esilungileyo sokugcina ubungqina ngokusetyenziswa kweemveliso ezahlukeneyo ze-pharmacologic kwiinkalo ze-multivitamines kunye neemaminerali. Iingcali zenzululwazi zithi zonke iintlobo zamavithamini kunye nezongezelelo, ezibekwa kuthi, azizuzisi. Ama-multivitamine awanciphisi umngcipheko womhlaza okanye umngcipheko wesifo senhliziyo. Uphando lwaphando lubonise ukuba ukucinga kweemfundiso zeNobel Prize winner uDkt Linus Pauling, wabuyela kwiminyaka yama-70 yekhulu lokugqibela, apho impembelelo ye-vitamin C ekukhuseleni i-influenza okanye kubanda kwakubhengezwe ngokubanzi, yinto engafanelekanga. Ngokufanayo, izilingo ezingapheliyo zamaqela amaninzi zezigulane, xa elinye iqela lithatha izongezo, elinye liyaneliswa yi-placebo, alizange libonise ukuba i-antioxidants ikhusela umhlaza.


Akukho mntu uxela ukuba umzimba wethu udinga iivithamini. Kufuneka ukuba ukhumbule imbali edabukisayo yeemkhankaso zikaMagellan, xa iziqwenga zeemikhumbi ziyakunqwenela ukutshatyalaliswa kwezinto ezifumeneyo. Kwaye ngekhulu lama-21, uninzi lwabantu basekuhlaleni lukhutshwe nje ngokusetyenziswa kwabo. Ngenxa yoko, ukutya rhoqo kwamavithamini, ngakumbi iivithamini A, C no-E, kunye ne-beta-carotene, ngeendlela ezahlukeneyo, kunokunobungozi, ukwandisa umngcipheko wesifo kunye nomnye izifo ngenxa yokuhluthwa ngokweqile kwama-antioxidants emzimbeni. Abaphandi banokuqiniseka ukuba isininzi samavithamini kunye nesongezelelo samaminerali asinakulungele ukuvuyisa okubangele kuzo. "Ixesha lokuyeka ukuchitha imali kwiivithamini kunye nezongezelelo zeemaminerali ngaphandle kwemiphumo!" - ichazwe ngokucacileyo kwinqaku elipapashwe kweli phephancwadi. Ngakolunye uhlangothi, uphando lweengcali zenzululwazi ziye zazimisela ukusetyenziswa kwamavithamini athile kunye neemaminerali, ezicetyiswayo zokusetyenziswa kunye neqondo elithile lokungathemba. Le yile "nkwenkwezi" ezintlanu.

Vitamin D
Kuzo zonke iivithamini eziye zenziwa "zifundo zakudala", ezifunyenwe phakathi kowe-1913 no-1941 kwaye zibizwa ngokuba ngamavithamini A, B, C, njalo njalo, i-vitamin D iyona ndlela iphumelele kakhulu ukuyiphakamisa njenge-supplementary vitamin. Iziphumo ze-metaanalysis (i-metaanalysis - njengokwesiko namhlanje ukubiza ukuhlanganiswa kweziphumo zophando ezinikelwe ekufundweni kwenkalo efanayo kodwa ziqhutywe ngeendlela ezahlukeneyo zokufunda) zeephando ezininzi eziqhutywe ngo-2008 no-2013 zibonise ukuba abantu abadala i-vitamin D isondeza imihla ngemihla, ihlala ixesha elide kunabo abangenalo. Kwaye kwaphawulwa ukuba abantwana abathabatha i-vitamin D babengenakukwazi ukufumana umkhuhlane, kwaye abantu asebekhulile bayomeleza amathambo abo, kwaye iziganeko zentsimbi zancipha. Iingcali zenzululwazi zange zange zikwazi ukuchaza indlela echaphazela ngayo i-vitamin D emzimbeni, kodwa iqinisekisa ukuba ingasetyenziswa ngokuncedisa ngokuqhubekayo.

Probiotics
Emzimbeni wethu, siphile iitriliyoni zeeseli ezinobungozi ezibandakanyekayo kwimimiselo yethu yempilo, kodwa ziza kutshabalalisa ngokukhawuleza kunye neyeza-antibiotics, ngaloo ndlela zixhaphaze inzondo engathandekiyo. Ngoko ke, kucetyiswa ukuba xa uthatha i-antibiotics, thabatha i-probiotiki ngendlela yezongezo okanye iimveliso ezifana ne-yoghurt, ngokwemvelo icebile kwiibhaktheriya, ukuze ubuyisele iikholoni zebhaktheriya ezonakalisiwe emathumbu. Uhlalutyo lwe-meta lwamacandelo ophando olwenziwa ngo-2012 lufumene ukuba ukusebenzisa i-probiotics kunciphisa kakhulu imvama yehudo emva kwekhosi ye-antibiotics. Kodwa ke ama-probiotics ayilona i-panacea yokutya, oogqirha abaqapheli ukusebenza kwabo kunyango lwezifo ezingapheliyo, umz. Njengamanye amanxeba angaphezulu, ayiluncedo kwiimeko ezizodwa, ngoko akufuneki ukuba kuthathwe imihla ngemihla.

Zinc
Ukuthelekiswa ne-vitamin C, leyo, nangona iyaphilisa kubanda, kodwa ayenzi nto inokuyithintela (oko kukuthi, akukho prophylaxis), i-zinc ngendlela yokongeza iyakwazi ukwenza oku. Lo mbumbano uthatha inxaxheba kwimimandla eyahlukileyo ye-cell metabolism yethu, ukuphikisana nokuveliswa okungavinjelwe kweentsholongwane ezibangela iimpawu ezibandayo. Uphando oluninzi lwezokwelapha luye lwaqinisekisa ukuba ukuthatha i-zinc kuya kunceda ukumelana nokubandayo, kwaye iimpawu ngokwazo ziba nzima kakhulu. Ngoko ke, ukuba unomuzwa wokuthi iibanda azikwazi ukunqandwa, ungagqithwa ngokugqithiseleyo kwe-vitamin C, kwaye ngokukhawuleza uthathe ipilisi ene-zinc.

Nicotinic acid
I-Niacin, eyaziwa nangokuthi yi-vitamin B3, isandul 'ukutshiwo njengento yokunyanga kuzo zonke izifo (kuquka i-cholesterol ephezulu, i-Alzheimer's, isifo sikashukela kunye nentloko), njengoko iziphumo ezimangalisayo ziboniswe kwizifundo. Ukuphononongwa kweengxelo ze-2010 kubonise ukuba ukungena kwimihla ngemihla kunciphisa umonakalo wesifo okanye isifo senhliziyo kwi "cores", ngaloo ndlela ukunciphisa ingozi yabo yonke yokufa ngenxa yeengxaki zomzimba.

Garlic
Naba bakhe abachasayo abavela kwi-"Annals of Medicine Internal" ngokuqinisekileyo babhekiswe kwisixhobo esisebenzayo sokunyanga kwengcinezelo yegazi kwaye ikhuthazwa kakhulu ukuba ithathe ifom. Ithetha ukuthini: udle igalikhi! Kuzo zonke izifundo eziqhutywe ngo-2008, emva kokuthelekiswa kweziphumo, ukunciphisa uxinzelelo lwegazi kwafunyanwa ngabo babenomfutho wegazi ophezulu ekuqaleni kwetyala. Konke kuya kuba kuhle, kodwa abaninzi abafazi banokucaca ngokucacileyo ukuba igallic ngenxa yephunga layo elithile.