Nws tsis paub txog tias cov khoom noj txom ncauj American zoo tshaj yog zoo dua. Txawm tias tib neeg nrog qhov zoo tshaj plaws cov kev xav thiab cov kev noj qab haus huv cov zaub mov tsis tuaj yeem tsis tuaj yeem ntsib lawv qhov kev xav tau. Vim li ntawd, coob leej tau txais kev noj haus cov kab mob multivitamin / mineral (MVM) los pab rau kev noj zaub mov tsis zoo.
Koj puas tau? Nws yuav pab tau (tab sis nws muaj caveat rau qhov ntawd).
Cov American Diet Shortfall
Kev soj ntsuam txog kev noj qab haus huv thiab kev noj zaubmov hauv tebchaws (NHANES) qhia tias cov neeg Amelikas poob qis dua qhov yuav tsum tau txhaj rau vitamin A (45 feem pua tsis muaj), vitamin C (37 feem pua), vitamin D (93 feem pua), calcium (49 feem pua), thiab magnesium 55 feem pua).
Txoj Cai Kev Noj Kev Noj Haus rau Cov Neeg Asmeskas (DGA) cim tias 40 feem pua ntawm cov neeg Asmeskas tsis ua kom tau raws li Qhov Kev Ntsuas Raws Feem Pua (EAR) - qhov nruab nrab ntawm qhov kev ntsuas tau kwv yees li ntawm ib nrab ntawm cov neeg noj qab haus huv - rau ntau cov micronutrients.
Calcium, vitamin D, thiab potassium yog qhia tias kev noj qab haus huv kev txhawj xeeb ntawm pej xeem vim tias feem ntau Asmeskas, nrog rau cov me nyuam, tsis tuaj yeem ntsib cov tswv yim no. Vitamin B12 yog ib yam kev txhawj xeeb rau cov neeg muaj hnub nyoog tshaj 50 xyoo, li hlau yog rau cov me nyuam yaus, cov poj niam cev xeeb tub, thiab cov niam txiv uas muaj menyuam.
Hauv ntej, peb poob luv luv. Thiab qee cov neeg muaj feem yuav muaj kev pheej hmoo rau kev tsis haum, xws li:
- Cov neeg uas zam lossis txwv cov khoom noj los ntawm cov zaub mov
- Cov khoom noj uas tsis muaj calorie tsawg; cov neeg uas tau txo cov roj ntsha-soluble vitamin A, D, E, lossis K
- Cov tib neeg ntawm cov tshuaj uas cuam tshuam nrog kev nqus thiab / los yog cov metabolism ntawm qee cov micronutrients
- Cov neeg uas zam lossis txwv cov khoom noj los ntawm cov zaub mov noj, xws li cov khoom siv zas muaj zog thiab muaj zog
- Cov poj niam ntawm cov me nyuam muaj hnub nyoog
- Cov neeg laus laus
- Cov neeg haus luam yeeb
- Cov neeg uas muaj keeb kwm ntawm qhov phais mob phais
Multivitamins: Cov Nqi-Nqi Pov Hwm Nutrition
Kev noj haus zoo tsis zoo yog qhov zoo, tab sis rau qee qhov, hloov tsis ua hauj lwm yooj yim. Qhov tseeb ntawm Western diet as shortfalls thiab cov kev txwv ntawm txawm zoo tshaj plaws noj cov zaub mov ua supplementation ib qho tseem ceeb kev xaiv rau kev noj qab haus huv mus sij hawm ntev.
Cov zaub mov tsis zoo yog tsawg dua ntawm cov neeg uas siv cov tshuaj MVMs, thiab cov neeg siv yuav tsum muaj kev koom tes thiab tsis tshua muaj neeg haus luam yeeb-yam cuam tshuam nrog ntau cov khoom noj thiab cov kev noj qab haus huv.
Kev siv ib lub sij hawm txhua txhua hnub MVM yog qhov kev ruaj ntseg los pab ua kom tiav cov zaub mov tsis zoo thiab muaj kev noj zaub mov tsis zoo. Nws yooj yim nco qab, tsis zoo li yuav ua rau muaj kev tsim txom, thiab ib qho yooj yim mus rau kev muab "kev noj haus zoo noj haus." MVMs tej zaum yuav zoo rau cov neeg laus dua uas muaj calorie ntau dua nrog kev qab los thiab nqus dej.
Khoom Noj Ua Ntej
Tag nrho cov uas tau hais, thaum MVMs tuaj yeem ua zaub mov tsis zoo, lawv tsis noj qhov chaw ntawm kev noj haus zoo. Lawv raug hu ua 'tshuaj' rau qhov laj thawj zoo-lawv lub luag hauj lwm yog tsuas yog ntxiv rau ib qho kev noj haus xwb.
Khoom noj khoom haus ib txwm ua tau txoj hauv kev zoo tshaj plaws rau koj cov kev pabcuam-thiab, tau kawg, nws yog tib txoj hauv kev ua ntej ua ntej cov tshuaj tuaj txog.
Cov kws paub txog khoom noj khoom haus thiab cov DGA nyuam qhuav tseem pom zoo kom noj cov zaub mov ua ntej. Khoom noj khoom haus tsis tsuas yog khoom siv tseem ceeb, tab sis kuj fiber ntau thiab ib lub party ntawm lwm cov kev noj qab haus huv cov tshuaj, xws li phytochemicals thiab antioxidants, uas sib cuam tshuam nrog txhua lwm txoj hauv kev uas ntxiv cov khoom xyaw tsis tuaj yeem.
Txhim kho kev noj haus zoo ntawm kev noj haus yuav txhawb kev noj qab haus huv, kev noj qab haus huv, thiab kev thev ntev. DGA kwv yees tias ib nrab ntawm cov neeg laus (117 lab tus tib neeg) muaj ib los yog ntau tshaj cov kab mob uas yuav tiv thaiv kab mob ntsig txog kev noj haus zoo thiab lub cev tsis zoo.
Tsis tas li ntawd, ib txoj kev tshawb fawb xyoo 2017 pom tau hais tias cov cwj pwm tsis zoo noj qab haus huv ua rau 300,000 tus neeg tuag los ntawm mob plawv, mob ntshav qab zib, thiab ntshav qab zib hauv Tebchaws Meskas 2012.
Kev noj haus tsis zoo yog pom tias yuav ua rau kom tagnrho ua rau lub cev tuag, thiab ntxiv rau txoj kev pheej hmoo ntawm tus kab mob mus ntev.
Lub Kab Hauv Qab
Xyuas kom noj qab haus huv ntawm cov vitamins thiab minerals-hom phiaj ntawm cov zaub mov, tab sis tej zaum kuj nrog kev pab los ntawm ib hnub multivitamin / ntxhia ntxiv - tseem ceeb heev rau kev kho mob thiab kev tiv thaiv ntawm tus kab mob mus ntev, feem ntau cov kev rog, ntshav qab zib, thiab kab mob hauv lub plawv.
Cov tswv yim tshaj lij no yuav pab koj txiav txim siab kom zoo thaum koj nyob hauv qhov chaw txuas ntxiv:
- Xaiv qhov zoo tshaj plaws multivitamin rau koj lub hnub nyoog thiab kev pw ua ke (cov ntawv yuav pab qhia koj).
- Sib piv cov ntawv sau kom pom muaj ntau hom tshuaj multivitamin nrog cov feem ntau cov as-ham, tab sis tsis pub dhau lawv qhov tseem ceeb txhua hnub. Nco ntsoov tsis muaj ib qho txheej txheem rau cov multivitamins, thiab ntau yam muab cov kev pab cuam sib txawv hauv ntau yam.
- Chewable gummy tshuaj yog tsis tiav raws li cov ntsiav tshuaj feem ntau MVMs. Feem ntau, MVMs tsis muaj 100 feem pua ntawm cov nqi txhua hnub los yog RDA ntawm calcium, magnesium, los yog potassium, yog li koj yuav tsum tau noj tshuaj ntxiv ntawm cov kev pabcuam no, nyob ntawm koj qhov kev noj haus kom tsawg.
Thiab nco ntsoov: Ua ib lub MVM tsis yog ib lub khauj khaum ntawv-koj tseem xav tau kev txhawj xeeb txog kev noj haus thiab kev noj qab haus huv. MVMs yog ib feem me me ntawm txoj kev noj qab nyob zoo, tsis yog ib qho kev hloov rau ib qho.
> Qhov chaw:
> Diet Quality Scores thiab kev twv ua ntej ntawm Kev Ua Txhua Yam, Kev Tiv Thaiv Kabmob thiab Kabmob Kheesxaws hauv kev tshawb fawb Pan-European Cohort. PlosOne. 6 (7): 1-18.
> Fulgoni VL 3rd, Keast DR, Bailey RL, Dwyer J. Cov zaub mov, cov khoom qub, thiab tshuaj: qhov twg cov neeg Asmeskas tau txais lawv cov as-ham? J Nutr. 2011; 141 (10): 1847-1854.
> Micha R, Peñalvo JL, Cudhea F, Imamura F, Rehm CD, Mozaffarian D. Lub Koom Haum Ntawm Cov Kev Ntsuas thiab Kev Tuag Los Ntawm Mob Ntshav, Mob Hlwb, thiab Hom 2 Mob ntshav qab zib hauv Tebchaws Meskas. JAMA. 2017; 317 (9): 912-924.
> Tsoomfwv Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo (US Department of Agriculture) Kev Cai Kev Noj Haus rau Cov Neeg Asmeskas 2015-2020: Yim Tsib. http://health.gov/dietaryguidelines/2015/guidelines/. Luam tawm Lub Ib Hlis 7, 2016
> Wallace TC, McBurney M, Fulgoni VL 3rd. Multivitamin / ntxhia pob ntxiv rau cov khoom noj micronutrient hauv Tebchaws Meskas, 2007-2010. Jam Coll Nutr. 2014; 33 (2): 94-102.