Koj puas noj tshuaj vitamin ntxiv txhua hnub? Ntau tshaj ib nrab ntawm cov neeg Asmeskas ua, feem ntau yog nyob rau hauv daim ntawv ntawm ntau hom multivitamin thiab cov ntxhia. Tab sis koj puas paub dab tsi yog koj tab tom siv zog los txhawb kev noj qab haus huv zoo? Thaum nws tawm los rau multivitamins, kuv lub tswv yim yog npaj nrog ceev faj.
Koj Puas Yuav Tau Siv Multivitamin?
Tsis pub ntxiv los yog multivitamin coj tau qhov chaw ntawm cov khoom noj khoom haus, cov zaub mov muaj nplua nuj nrog nws cov fiber ntau thiab tag nrig ntawm ob qho tib si sab nraud thiab tsis tau-tau-nrhiav-pom.
Txawm li cas los xij, kev noj qab haus huv uas tsim muaj ntau hom multivitamin thiab cov tshuaj ntxhiab ntxiv yuav yog ib qho tseem ceeb rau kev noj qab haus huv. Tias vim hais tias tsawg tsawg tus neeg thiaj li noj qab haus huv uas lawv tau txais qhov zoo tagnrho ntawm txhua cov vitamins thiab pob zeb hauv av uas xav tau kev pom zoo. Piv txwv, iodine, zinc, vitamin B12, vitamin K2, thiab vitamin D3 yog cov nyuab nyuab heev rau hauv qib siab noj cov zaub mov. Vim li no, siv tus cwj pwm kom zoo, tsim muaj ntau hom multivitamin ua rau kev txiav txim siab.
Vim li cas thiaj tsis noj nws ua txhua yam?
Txawm hais tias feem coob ntawm peb cov vitamins thiab minerals yuav tsum yog los ntawm cov khoom noj, txawm tias noj qab nyob zoo, zoo noj cov zaub mov yuav tsis muaj nyob rau hauv tej qhov tseem ceeb muab kev pab cuam. Ntawm no yog tsib qho kev pabcuam koj lub cev yuav tsis tau txais los ntawm koj qhov kev noj haus zoo:
Vitamin B12
- Ua los ntawm microorganisms thiab tsis tuaj nyob rau hauv cov khoom noj nroj tsuag
- Kev mob plawv muaj feem ntau hauv cov vegans thiab cov muaj hnub nyoog 60 xyoo rov saud
- Tseem ceeb hauv kev tsim kua qe ntshav liab, kev ua haujlwm ntawm lub paj hlwb, DNA synthesis
- Kev tswj kom B12 txaus yuav pab tiv thaiv tsis haum Alzheimer's disease
- B12 tsis tuaj yeem ua rau muaj ntshav tsis txaus, kev nyuaj siab, kev xav tsis zoo, qaug zog, teeb meem plab zawv, paj hlwb puas
Zinc
- Vegans, vegetarians, thiab cov flexitarians yuav tsum muaj ntau dua zinc vim hais tias zinc ntawm cov khoom cog yog tsis nkag yooj yim
- Tseem ceeb hauv kev tiv thaiv kab mob, kev loj hlob, kev kho mob ntawm daim tawv nqaij, qhov txhab zoo, kev tsim kho, protein ntau, lub hlwb, thiab kev xav ntawm insulin
- Qe zinc qis yuav ua rau muaj kev tsis zoo rau lub cev, muaj kev xav txog kev ntxhov siab thiab kev nyuab siab (tshwj xeeb tshaj yog rau cov poj niam), thiab zinc txaus txaus yuav tiv thaiv tsis tau lub mis thiab cov qog nqaij hlav cancer prostate
Iodine
- Cov neeg ntawm cov khoom noj uas cog zaub uas tshem tawm cov nqaij nruab deg thiab kev txwv ntsev iodized salt feem ntau yog qhov muaj feem yuav tsis muaj peev xwm
- Qhov tseem ceeb rau kev siv cov thyroid hormone thiab cov thyroid ua haujlwm
- Iodine deficiency ua rau hypothyroidism, qog ntawm cov thyroid caj pas (goiter), thiab cov teeb meem xeeb tub
Vitamin K2
- Supplementation yog ib qho tseem ceeb rau cov vegans lossis ze-vegans vim tias tsuas yog me me xwb uas yog tsim los ntawm lub cev thiab cov khoom noj muaj nyob rau hauv cov zaub mov
- Tseem ceeb rau kev pom kev mob hauv pob txha thiab kev mob plawv nrog kev laus
- Tsawg K2 txuam nrog ntau dua rau cov pob txha thiab pob txha thiab txo cov pob txha cov pob txha
Vitamin D
- Cov neeg muaj feem yuav tsis muaj txhij txhua yog cov neeg feem coob uas ua hauj lwm hauv tsev los yog nyob hauv cov huab cua txias vim tias hnub ci yog qhov tseem ceeb ntawm cov vitamin D
- Rau ntau tus neeg, cov vitamin D txaus tsim nyog los ntawm tshav ntuj ib leeg tsis muaj kev puas tsuaj ntawm daim tawv nqaij
- Tseem ceeb hauv kev tsim thiab txhawb cov pob txha zog los ntawm kev pab kom muaj zog txaus ntsev; txhawb nqa lub cev
- Qes vitamin D txuas rau kev pheej hmoo siab mob cancer, mob ntshav qab zib, kab mob plawv, kev nyuab siab, thiab kev mob oob khab
Puas Muaj Ib Qhov Qib Txom Nyem?
Koj yuav ua li cas nco ntsoov tias koj siv dab tsi yog qhov nuj nqis thiab kev ua txhua hnub, thiab qhov tseem ceeb tshaj plaws, puas zoo? Thaum kuv pib nrhiav kev pabcuam multivitamin thiab lwm yam tshuaj uas kuv tau muab rau cov neeg mob uas cog qoob loo, Kuv poob siab. Feem ntau cov tshuaj multivitamins muaj cov khoom xyaw uas yuav muaj teeb meem, ua rau cov khoom siv ntxiv ua rau muaj kev mob ntau dua li zoo. Qee cov khoom xyaw hauv cov multivitamins xws li tooj liab, beta-carotene, vitamin A, thiab vitamin E tau raug pom zoo hauv cov kev tshawb fawb kom muaj kev noj qab haus huv, txawm tias mob cancer-tshaj los cuam tshuam.
Cov multivitamins nyob rau hauv lub khw muaj ntau yam qee yam thiab tsis txaus luag. Txawm tias noj ntau dhau lawm los kuj yuav muaj teeb meem. Ntxiv rau, lawv yuav luag txhua lub sij hawm muaj cov khoom xyaw roj. Piv txwv li, cov ntawv tshawb fawb ntev tias folic acid supplementation txhawb kev mob cancer ntawm lub mis thiab prostate. Vim li ntawd, kuv tau tsim kuv tus kheej cov kab mob multivitamins uas tsis muaj folic acid, tooj liab, beta-carotene, los yog vitamin A, tag nrho cov uas tau pom hauv kev tshawb fawb kom muaj teeb meem ntau tshaj.
Qhov zoo tshaj plaws ntawm kev siv Multivitamin
Qhov zoo tshaj plaws ntawm kev siv ntau hom kab mob multivitamin tsis yog los tiv thaiv kev noj zaub mov tsis zoo los sis tiv thaiv kom tsis txhob muaj qhov tsis zoo, muab cov khoom noj uas nws tsis tau raws li cov zaub mov ib leeg. Tsis muaj ntau hom tshuaj multivitamin yuav ua rau koj muaj kab mob ntau dua vim tias kev noj tsis txaus, uas yuav tsis muaj phytochemicals thiab muaj co toxins. Qhov zoo tshaj plaws yog los noj cov khoom noj khoom haus nplua nuj, nplua nuj nyob hauv cov khoom noj txhua yam thiab kuj ua tib zoo tsim los ntxiv rau tej yam tsis muaj nuj nqi uas yuav ua rau koj txoj kev noj qab haus huv.
Qhov chaw:
Foster M, Chu A, Petocz P, Samman S. Qhov cuam tshuam ntawm cov neeg tsis noj nqaij noj rau zinc: ib qho kev ntsuam xyuas thiab ntsuas kev tshawb fawb ntawm tib neeg. J Sci Food Agric 2013, 93: 2362-2371.
Hooshmand B, Solomon A, Kareholt Kuv, thiab al. Homocysteine thiab holotranscobalamin thiab kev pheej hmoo ntawm Alzheimer tus kabmob: kev kawm ntev. Neurology 2010, 75: 1408-1414.
Chaw Ua Haujlwm Kev Noj Zaub Haus, Lub Chaw Saib Xyuas Kev Noj Qab Haus Huv. Kev Qhia Ntxiv Dietary: Vitamin B12 [http://ods.od.nih.gov/factsheets/VitaminB12/]
Chaw Ua Haujlwm Kev Noj Zaub Haus, Lub Chaw Saib Xyuas Kev Noj Qab Haus Huv. Kev Qhia Ntxiv Dietary: Zinc. [http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/]
Swardfager W, Herrmann N, Mazereeuw G, li al. Zinc nyob rau hauv kev nyuaj siab: ib qho kev ntsuas. Biol Psychiatry 2013, 74: 872-878.