Lub tswv yim hais tias koj tuaj yeem nqa tau ib yam dab tsi ntxiv rau koj lub neej yog seductive, tshwj xeeb tshaj yog muab cov loj heev ntawm cov vitamins thiab pob zeb hauv tshuaj pabcuam ntawm kev ua lag luam. Zoo li yooj yim: ntau cov as-ham = ntau xyoo. Nyob rau lub sij hawm thaum peb raug txhua yam peb yuav tsum noj ntau dua cov txiv hmab txiv ntoo thiab zaub, yog cov tshuaj tiv thaiv tawm tsam kev noj haus uas tsis muaj?
Vim tias muaj cov as-ham uas koj xav tau thaum koj loj hlob kom koj lub cev muaj kev noj qab haus huv thiab kab mob dawb, ntau tus neeg tig mus rau kev lag luam ntxiv-nrog rau kev muag khoom ntaus $ 23.7 billion hauv 2007.
Dua li no, kev tshawb fawb tseem raug faib rau seb tus neeg pab txhawb zog puas ntev, muaj kev puas tsuaj, lossis raug tshem tawm ntawm koj lub cev.
Yog li, Dab tsi koj yuav tsum ua kom ntev dua, Noj qab nyob zoo neej?
Ua ntej tshaj plaws, nco ntsoov tias qhov zoo tshaj plaws ntawm cov khoom muaj nyob hauv yog khoom noj. Cov pluas noj nyob hauv beta-carotene nplua nuj tau ua rau muaj mob qog nqaij hlav, piv txwv li, tab sis tib qho kev tiv thaiv tsis pom muaj nrog cov tshuaj beta-carotene. Ntawm no yog qee cov tshuaj feem ntau tshwm sim rau kev thiav thiab kev tshawb fawb nrog lawv:
Calcium
Cov pob zeb no ua rau cov pob txha muaj zog thiab yog qhov tsim nyog rau cov nqaij ntshiv thiab hlab ntsha thiab ntshav thauj. Hauv xyoo 2011 saib ntawm Iowa Cov Poj Niam Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv, uas muaj 38,000 tus poj niam tau saib dua 22 lub xyoos, calcium uas tsuas yog siv tshuaj multivitamin nkaus xwb uas muaj qhov zoo rau lub cev tuag-uas yog, cov poj niam uas noj calcium (nruab nrab 400-1300 mg / hnub) muaj feem me me ntawm kev tuag thaum lub sijhawm ntawd.
Ntawm qhov sib txawv, lwm cov kev ntsuam xyuas ntawm longitudinal los yog ntev kev tshawb fawb tau pom tias siv cov tshuaj calcium uas tuaj yeem ua rau lub plawv nres thiab mob stroke rau poj niam. Nyob rau hauv lub teeb ntawm kev tshawb fawb, nws yog qhov zoo tshaj los nrog koj tus kws kho mob tham txog kev nyab xeeb ntawm cov tshuaj calcium.
Vitamin D
Vitamin D ua haujlwm nrog calcium kom cov pob txha noj qab nyob zoo; nws kuj tuaj yeem pab tiv thaiv qee yam mob qog nqaij hlav thiab lwm yam kab mob.
Nws yog synthesized nyob rau hauv daim tawv nqaij nyob rau hauv muaj UV lub teeb, yog li kev txhawj xeeb tau tsa hais txog seb cov neeg nyob rau hauv sab qaum teb cov huab cua nrog txo hnublight nyob rau hauv lub caij ntuj no yuav tau txaus. Xyoo 2007 xyuas ntau tshaj 57,000 tus neeg koom, hauv 18 cais kev tshawb fawb tau pom hais tias muaj kev nyab xeeb ntawm cov vitamin D supplementation (400-600 IU) tau ua kom ntev, xws li txo qee cov qog nqaij hlav thiab mob plawv lossis los ntawm kev txhim kho txoj sia nyob hauv cov neeg mob uas muaj cov mob no.
Raws li sib piv, ib txoj kev tshawb kawm ntawm ntau tshaj 9,000 tus neeg koom hauv Canadian Multicentre Osteoporosis Study (CaMos) pom tias tsis muaj qhov raug mob los yog nyiaj txiaj ntsig rau kev tuag nrog cov vitamin D kom tsawg dua 10 lub xyoo.
Vitamin B6
Vitamin B muaj kev koom tes hauv kev tsim cov kab mob neurotransmitters thiab cov ntshav, thiab tswj cov theem ntawm cov amino acid hu ua homocysteine. Vim tias B vitamins zoo li folic acid, B6, thiab B12 tau pom tias yuav txo homocysteine ntau ntau-ib qho xwm txheej uas cuam tshuam nrog kev txo kab mob ntawm cov kab mob hauv lub plawv thiab mob hlab ntsha tawg yog tshawb xyuas seb cov tshuaj supplementation yuav pab tiv thaiv cov mob no thiab txhim kho qhov ntev. Hauv ntau cov kev tshawb fawb loj loj, txawm li cas los, cov vitamins B no tau ua rau tsis muaj teeb meem ntawm qhov mob, lossis mob hnyav, mob plawv lossis mob stroke.
Ib yam li ntawd, nyob rau hauv kev tshawb fawb kuaj cov nyhuv ntawm B6 tshuaj rau ntawm qhov muaj mob kheesxaws, tsis muaj kev cuam tshuam txog kev tuag.
Vitamin B12
Cov neeg muaj hnub nyoog 50 xyoo tsis tuaj yeem nqus cov tshuaj vitamin B12-rau ntshav thiab lub paj hlwb - zoo li. Yav tas los, nws ntseeg tias vitamin B12 (xws li B6) supplementation, tshwj xeeb tshaj yog thaum ua ke nrog folic acid, tuaj yeem pab pawg kho mob plawv thiab mob stroke, tab sis qhov ntawd tau muab txo nqi. Kev tshawb nrhiav tseem niaj hnub pom tias vitamin B12 tuaj yeem pab kho lossis tiv thaiv kev dementia, uas, tig tau, txhawb kev thev ntev.
Vitamin C
Tsim nyog rau kev siv ntawm collagen thiab cov neurotransmitters, Vitamin C kuj yog ib qho antioxidant haib.
Xyoo 2009 txoj kev tshawb fawb ntawm ntau tshaj 77,000 tus neeg, nruab nrab ntawm cov hnub nyoog ntawm 50 thiab 76 xyoos, pom tau tias cov neeg tsis haus luam yeeb uas tau siv li ntawm 300mg ntawm vitamin C rau 10 xyoo yog 24 feem pua tsawg dua yuav tuag thaum lub sijhawm ntawd; txawm li cas los xij, tsis muaj txiaj ntsim los ntawm kev noj cov tshuaj vitamin C tau pom rau cov neeg haus luam yeeb hauv pawg no. Kev tshawb nrhiav tseem tab tom txiav txim seb cov vitamin C puas yuav pab tiv thaiv qee cov qog nqaij hlav thiab kab mob hauv lub plawv.
Selenium
Ib qho cim tseg ntxhia , selenium yog siv los tsim cov tshuaj tua kab mob antioxidant hauv lub cev. Antioxidants mop txog qhov teeb meem byproducts cell metabolism thiab environmental toxin raug. Selenium qib nyob rau ntau qhov sib txawv raws li qhov concentration ntawm cov ntxhia hauv av uas cov khoom noj tau cog. Ib xyoo 2008 txog ntawm 14,000 tus neeg koom hauv Tebchaws Asmeskas tau pom tias tsis muaj kev sib raug zoo ntawm cov theem ntawm selenium hauv cov ntshav thiab lub cev tuag-uas, cov qib qis ntawm cov seleny muaj feem xyuam nrog cov neeg siab dua, zoo li cov qib siab. Feem ntau cov kev tshawb fawb tau pom cov tshuaj nyob rau hauv qhov ntau ntawm 100-200mcg; tsoom fwv teb chaws kev noj haus cov txheej txheem qhia tias cov laus tshaj li hnub nyoog 19 xyoo yuav tsum noj txhua hnub ntawm 55 mcg / hnub, tsis pub tshaj 400 mcg / hnub.
Beta-Carotene
Ib daim ntawv ntawm cov vitamin A muaj nyob rau hauv cov nqaij mos thiab zaub, cov zaub mov muaj nplua nuj nyob rau hauv beta-carotene tau txuam nrog qis dua ntawm kev mob qog nqaij hlav. Cov kev tshawb fawb rau hauv cov tshuaj beta-carotene tsis pom tias tib cov txiaj ntsig tib yam; ib txhia tau qhia tias kev nce hauv lub neej no. Tsis muaj kev pom zoo txhua hnub (RDA) rau beta-carotene.
Hauv Qab Kab
Cov kev tshawb fawb ntxiv rau cov teeb meem ntawm kev cais tawm ntawm lwm yam hauv kev ua neej (los yog "confounding" aspects) xws li kev haus luam yeeb, yuav muaj kev soj ntsuam rau cov kab mob, noj cov zaub mov, thiab ua qoj ib ce. Nws yuav zaum ua qee lub sijhawm ua ntej kev tshawb fawb qhia peb paub tseeb tias cov vitamins thiab minerals tau pab peb lub neej, thiab ntau npaum li cas. Tsis txhob poob siab. Nco ntsoov tias ntau qhov kev tshawb fawb pom tau hais tias cov zaub mov raws Mediterranean-style, nrog ntau ntau cov txiv hmab txiv ntoo thiab zaub uas muaj fiber ntau , muab cov khoom noj kom haum rau ntau tus neeg.
Xyuas kom koj nrog koj tus kws kho mob lossis tus kws qhia noj haus ua ntej noj cov tshuaj. Ntxiv dua yog tsis zoo, yog li tsis txhob megadose. Vitamins thiab minerals los ntawm txhua qhov chaw (khoom noj khoom haus zoo, ntau cov vitamins, ib leeg-cov tshuaj vitamin) ntxiv. Lawv tuaj yeem cuam tshuam nrog cov tshuaj koj noj thiab yuav ua teeb meem rau cov neeg uas muaj tej yam mob.
Qhov chaw:
Hnub Nyoog Page: Kev Noj Haus Dua. Cov Ntaub Ntawv Xov Xwm Cov Neeg Siv. Lub Teb Chaws Asmeskas Cov Thawj Coj ntawm Kev Noj Qab Haus Huv, Lub Chaw Saib Xyuas Lub Tebchaws rau Hnub Nyoog
Albert CM li al, Cov nyom ntawm folic acid thiab B vitamins rau cov uas yuav mob plawv thiab tag nrho cov neeg tuag ntawm cov poj niam uas muaj kev pheej hmoo rau cov kab mob plawv: kev sib tw randomized. JAMA . 2008; 299 (17): 2027-36.
Alice H. Lichtenstein, DSC; Robert M. Russell, MD. Cov Zaub Mov Tseem Ceeb: Cov Khoom Noj lossis Cov Tshuaj Luj? JAMA. 2005; 294 (3): 351-358. doi: 10.1001 / jama.294.3.351
Bjelakovic G. li al. Antioxidant tshuaj rau kev tiv thaiv ntawm lub neej hauv kev noj qab haus huv koom thiab cov neeg mob uas muaj ntau yam kab mob. Cochrane Database Syst Rev. 2008; 2: CD007176.
Bolland MJ li al. Cov tshuaj calcium uas muaj lossis tsis muaj vitamin D thiab muaj feem yuav ua rau lub plawv dhia plawv: kev sib tw ntawm cov pojniam Txoj Kev Noj Qab Haus Huv (Dietet Initiative) tsuas yog siv cov dataset thiab meta-analysis. BMJ . 2011; 342: d2040.