Pehea e koho ai i ka multivitamin maikaʻi loa no ʻoe

Anter

• ʻO ka Multivitamin maikaʻi loa no nā wahine: pehea e koho ai
• ʻO 5 mau kumu e hana ai i kekahi o kēia mau multivitamins maikaʻi loa no nā wahine i mea maʻamau i kēlā me kēia lā
• Multivitamin Myths: Fact vs. Fiction
• Nā nīnau maʻamau e pili ana i nā multivitamins no nā wahine
• 3 o nā Multivitamins Maikaʻi no nā Wahine (Maʻi ʻia nā Mea āpau!)
• Nānā no

ʻAʻole ʻoe i poʻo i ka hale hoʻoikaika kino a i waho no ka jogging me ka hoʻomākaukau ʻole ʻana i nā mea pono āpau: nā sneakers, nā pēpē, nā ʻōmole wai. Akā ke hoʻomākaukau nei ʻoe no kou lā me kekahi o nā multivitamins maikaʻi loa no nā wahine?

ʻO ka manawa, ʻaʻole ʻoe e paʻi i hoʻokahi i kēlā me kēia lā - kokoke i ka hapalua o nā wahine ma lalo o 40 makahiki ʻaʻole, e like me ka Centers for Disease Control and Prevention. Ke kuhi hewa nui, no ka mea, ʻoi aku ma mua o 90 pakeneka o nā wahine i ko lākou mau makahiki he 20, 30, a me 40 ʻaʻole i hoʻokō i kā lākou mau huaora a me nā minerale ma o ka meaʻai wale nō - a pono ʻoe i kēlā lehulehu inā ʻoe e hoʻoikaika. (Hōʻoia ʻepekema he ʻoiaʻiʻo kēia: ʻO ka hāʻule pōkole ʻana i loko o kēia ʻehiku mau wikamina e hiki ai ke hoʻoikaika i kāu hana.)

"ʻO ka hoʻomaʻamaʻa ikaika e hoʻonui i nā koi o kou kino a me ka mineral, no laila ua hōʻoia ʻia ʻaʻole e loaʻa iā ʻoe ka nui o nā meaʻai mai ka meaʻai," wahi a Dawn Weatherwax-Fall, R.D., ka mea kākau meaʻai. ʻO ke alakaʻi a ka naʻaupō piha i ka meaʻai haʻuki.

E hoʻomau i ka heluhelu e aʻo e pili ana i nā kumu hou kupanaha e pono ai ka multi, a me pehea e ʻike ai i nā multivitamin maikaʻi loa no nā wahine (ke hāʻawi nei mākou i nā kikoʻī o ka lepili e ʻimi ai a kapa inoa ʻana i nā inoa!).

ʻO ka Multivitamin maikaʻi loa no nā wahine: pehea e koho ai

Lawe nā hale kūʻai lāʻau i nā huaora ma mua o nā pale kui, akā ʻaʻole ia he manaʻo hiki iā ʻoe ke koho i kekahi mea kahiko. Ua ʻike koke ʻo Consumer Lab ʻoi aku ma mua o ka hapalua o nā multivitamins 21 a lākou i hoʻāʻo ai ʻaʻole i loaʻa ka nui o nā meaʻai i helu ʻia ma ka lepili. ʻOi aku ka maikaʻi, ʻaʻole i hoʻokuʻu pono ʻia kekahi mau capsules i nā meaʻai a i ʻole i haumia ʻia me ke kēpau ʻona. (E pili ana: Pehea ka palekana o nā meaʻai meaʻai maoli?)

No laila pehea ʻoe e koho ai i ka multivitamin ʻoi loa no nā wahine? ʻO nā huahana kiʻekiʻe loa he mau hale kūʻai mai nā kaulahao nui (Target, Wal-Mart, a me Rite Aid) a i ʻole nā ​​​​hui inoa nui (One A Day, Vitamin World, Centrum, a me Puritan's Pride). Eia hou, e nānā i ka lepili no kēia mau pae hoʻohālike ʻekolu:

• Ma kahi o 600 IU mau huaora D. Mai noho no 400 IU i kekahi mau multis. Pono ʻoe i nā mea hou aʻe o kēia supervitamin, ka mea e hoʻoikaika ai i nā iwi ikaika, hoʻonui i ka pale ʻana, hoʻoponopono i ke kahe koko a, i loko o kahi noiʻi, pili ʻia me ka 50 pakeneka haʻahaʻa o ka maʻi maʻi umauma. (Manaʻo ʻoe makemake hou aʻe? Eia ke ʻano e koho ai i ka mea hoʻohui vitamin D maikaʻi loa.)
• 18 milligrams hao. Pono nā wāhine ʻōpio i kēia kālā e hoʻihoʻi i nā mea i nalowale i kēlā me kēia mahina ma ka haʻalele ʻana, akā he nui nā multis ʻaʻohe hao no ka mea hiki ke loaʻa i nā kāne a me nā wahine makua. (He mea koʻikoʻi koʻikoʻi ia no nā wahine ikaika!)
• 400 micrograms folic acid. ʻAʻole lawa nā mea liʻiliʻi ma mua o kēia maʻi i kēlā me kēia lā e pale i nā hemahema hānau.

ʻO 5 mau kumu e hana ai i kekahi o kēia mau multivitamins maikaʻi loa no nā wahine i mea maʻamau i kēlā me kēia lā

1. ʻUrbpala kuko. Hiki i ka lehulehu ke hoʻemi iā ʻoe i ka pōloli ke ʻai ʻoe, hōʻike nā haʻawina. Manaʻo ka poʻe noiʻi e hoʻopōkole ia i ka pane kūlohelohe o ke kino i ka ʻoki ʻana i ka calorie, ʻo ia ka mea e hoʻonui ai i ka ʻai e pale aku i nā hemahema o ka huaora.
2. E hoʻomau i ka ikehu. Pale ka wikamina maikaʻi i ka hao haʻahaʻa, e huki ai iā ʻoe i ka wā o ka hoʻomaʻamaʻa ʻana a hana pū paha i ka nalo ʻana o ka lauoho. Hoʻokahi o nā wahine he 10 haʻahaʻa i ka hao, me nā mea ʻai meaʻai, nā vegans, nā mea pāʻani hoʻomanawanui, a me nā mea me nā wā kaumaha. (E pili ana: ʻO nā meaʻai waiwai hao ʻaʻole i Steak)
3. Palekana i kou puʻuwai. ʻO nā mea i loko o ka nui o nā multivitamins maikaʻi loa no nā wahine ua hoʻopili ʻia i kahi maʻi maʻi puʻuwai haʻahaʻa. Akā, he mea kōkua ia - ʻaʻole ia he pani no - nā huaʻai a me nā mea kanu, hiki ke hoʻopuka i nā pūhui hakakā ʻē aʻe.
4. E pale i ka maʻi kanesa o ka umauma. ʻO ka lawe ʻana i ka nui hiki ke hoʻopau i ka pilikia o ka maʻi kanesa o ka umauma ma muli o ka inu ʻona. Hiki i ke kumulāʻau ke hoʻoponopono i nā hemahema o nā huaora B i hoʻoulu ʻia i ka waiʻona e paipai i ka ulu ʻana o ka maʻi maʻi, nā hōʻike noiʻi.
5. Hāpai keiki. Loaʻa i nā mea hoʻohana he 41 pakeneka haʻahaʻa haʻahaʻa o ka ovulatory infertility, loaʻa kahi haʻawina ʻo Harvard School of Public Health. ʻIke ʻia ka folic acid a me nā huaora B ʻē aʻe e kōkua i ka hoʻoikaika ʻana i ka ovulation olakino.

Multivitamin Myths: Fact vs. Fiction

ʻO ka quiz pop: Inā hana ikaika ʻoe, pono ʻoe i nā tona o nā mea hoʻopono, ʻeā? ʻAʻole pono, akā hiki i kekahi mau capsule a me nā huahana ke kōkua i kou hoʻomanawanui i kēlā mau holo lōʻihi. Eia kekahi mau moʻolelo maʻamau, a me nā mea e pono ai ʻoe e ʻike. (Pili: Pehea e kūʻai ai i nā kumukanawai anti-kūpuna ʻoi loa — He Kūpono ʻiʻo kēlā)

ʻOiaʻiʻo a i ʻole Heke: Pono nā mea pāʻani e lawe i nā mea hoʻohui huaola B hou.

He wahahee. Hōʻike ka noiʻi e hoʻonui ka hoʻoikaika kino i ka pono o kou kino no kekahi mau huaora B, e kōkua ana i ka hoʻoponopono ʻana i ka pōʻino o ka ʻiʻo a hoʻemi i nā pae o ka homocysteine, kahi amino acid i hoʻopili ʻia i ka piʻi ʻana o ka maʻi maʻi puʻuwai e piʻi aʻe i ka poʻe e hoʻomaʻamaʻa ʻoi aku ma mua o 12 mau hola i kēlā me kēia pule. Akā, mai pop i kahi hoʻohui B ʻokoʻa. ʻO nā multivitamins maikaʻi loa no nā wāhine e alakaʻi nei i ka nohona ola e loaʻa ana ma ka liʻiliʻi he 100 ka nui o nā waiwai o kēlā me kēia lā (DV) no riboflavin, B6, B12, a me ka waikawa folic, wahi a Melinda M. Manore, Ph.D., RD, he polopeka o ka meaʻai a me ka meaʻai. ʻepekema hoʻoikaika kino ma ke Kulanui ʻo Oregon State ma Corvallis.

ʻO ka hoʻomaʻamaʻa ʻana e waiho iā ʻoe i kahi pilikia kūikawā no ka nele o ka vitamin D.

ʻOiaʻiʻo. ʻAʻole lawa ka D ma mua o ka hapalua o nā wahine, akā ʻoi aku ka haʻahaʻa o ka poʻe haʻuki. Manaʻo ka poʻe ʻepekema no ka loaʻa ʻana o kahi maʻamau olakino ʻē aʻe: ʻoi aku ka pale ʻana i ka lā ma mua o ka wahine maʻamau (ʻo nā kukui UV ke kumu nui o D). Hiki i ka Low D ke hoʻopili i ka hana o ka mākala a me ke olakino iwi (he mea nui ia no ka omo ʻana i ka calcium e pale aku i nā iwi i ka wā o nā haʻuki kūlana kiʻekiʻe. Pono nā wāhine a pau i ka liʻiliʻi loa i 1,000 IUs i kēlā me kēia lā, akā pono nā wāhine ikaika i ka 2,000 IUs. Ke koho ʻana i kahi pākuʻi D, e ʻike pono e helu i nā mea āu e loaʻa ai mai kāu mau mea hoʻohui nui a me ka calcium.

Hana kēlā mau kī ikaika like ʻole i ka mea like.

He wahahee. Nui nā pahu he kiʻekiʻe i ka protein a me ka momona, hiki ke hoʻonāukiuki i kou ʻōpū-ʻo ka mea hope loa āu e pono ai i ka marathon. Pono ʻoe i kahi pā e hoʻopaʻa ai i nā kalapona hiki ke hoʻoheheʻe ʻia, e hoʻololi koke i ka glucose e hoʻoulu i nā ʻiʻo hana. E loaʻa iā ʻoe he 30 a 60 grams o nā kalapona i kēlā me kēia hola e mālama iā ʻoe i ka truckin' (hoʻokahi bet maikaʻi: Power Bar Performance Bars). Ma hope o ka hoʻoikaika kino, ʻo kahi pā me 6 a 10 grams o ka protein (e like me ka Clif bar) e kōkua hou i ke kūkulu hou ʻana i nā ʻiʻo i haʻihaʻi. Loaʻa nā kaola ʻoi loa i ka sodium a me ka potassium e pani i nā paʻakai āu e hou ai, akā ʻaʻole i hoʻonui ʻia me nā huaora i loaʻa iā ʻoe mai kāu nui. (E pili pū ana: He mea olakino ke ʻai i kahi pā protein i kēlā me kēia lā?)

Nā nīnau maʻamau e pili ana i nā multivitamins no nā wahine

"No ke aha e hoʻololi ai kaʻu multivitamin i kaʻu pipi i ʻulaʻula melemele?"

"Kūlike ʻole i ka hilinaʻi maʻamau, ʻaʻole ia he manaʻo ke kīloi nei ʻoe i nā meaʻai," i ʻōlelo ʻo Weatherwax-Fall. "He hōʻailona maikaʻi ia e hoʻopololei ana kou kino i nā huaora B i loko o kāu nui a hoʻoponopono i nā mea keu."

"No ke aha e makemake ai au i ka calcium hou?"

ʻAʻole loaʻa iā Multis i ka 1000 milligrams i manaʻo ʻia no ka mea nui loa ka pila e ʻānai (he nui nā moleola o kēia mineral!). No ka loaʻa ʻana o ka calcium e pono ai ʻoe, e lawe i kahi mea hoʻohui ʻokoʻa o 200 a 400 mg i loaʻa pū kekahi 100 a 200 IU o ka vitamina D e kōkua i ka absorption. Mai pīpī i mau pila kalima i ka manawa like a i ka manawa like me kāu multi: (Bonus: ʻO nā kumu calcium maikaʻi loa no nā Vegans)

"Hiki iaʻu iā OD ma nā wikamina ke ʻai pū wau i ka cereal paʻa?"

Ae. Hiki iā ʻoe ke loaʻa ka nui o ka folic acid. No laila, pili me kāu lā he nui a lele i ka cereal, a i ʻole lawe i kāu nui i kēlā me kēia lā. (Kaha: e hoʻomanaʻo i ka lā e lawe ai i kāu multi, e hoʻopaʻa i lalo i kāu mea hoʻolālā.)

"E pau ka huaora?"

Pili ʻoe. (E like me ka sunscreen!) Ke kūʻai ʻana, e hōʻoia i ka hala ʻana o ka lā palena pau i hoʻokahi makahiki ka lōʻihi. Ke lawe ʻoe i ka ʻōmole i ka home, e mālama i kahi wahi maikaʻi mai ka lā pololei mai.

"He mea nui ia ke lawe au i kaʻu multi?"

Ae. ʻOi aku ka maikaʻi o ka ʻai ʻana ma hope o ka ʻai ʻana, no ka mea, ʻo ka meaʻai i loko o kou ʻōpū e hoʻonui i ka lawe ʻana o kou kino i nā meaʻai.

3 o nā Multivitamins Maikaʻi no nā Wahine (Maʻi ʻia nā Mea āpau!)

ʻO ka multivitamin kekahi o nā mea hana maikaʻi loa e hiki ai iā ʻoe ke hoʻohui i kou olakino a me ka hoʻoikaika kino e hoʻomaikaʻi i kou olakino a hana i kāu maikaʻi loa, akā ʻo ka manawa pinepine lākou maloʻo, ʻeleʻele, a paʻakikī hoʻi e ʻoki. ʻAʻole hou! ʻOiai ua ʻelemakule paha ʻoe no ka ʻoliʻoli ʻana i nā huaora Flintstones Gummies, ʻo kēia mau multivitamins maikaʻi loa no nā wahine e like me ka leʻaleʻa, ʻono, a me ka waihoʻoluʻu e like me kā lākou mau keiki keiki - a hoʻopaʻa i nā meaʻai pono e pono ai nā wahine makua. (E pili ana: Pono maoli nā huaora pilikino?)

1. Naturemade Calcium Adult Gummies. Kūpono kēia mau mea no nā mākua e ʻimi nei i kahi ala ʻoluʻolu a ʻono hoʻi e kiʻi ai i ka nui o ka calcium i koi ʻia i kēlā me kēia lā. ʻAʻohe o lākou gluten, nā synthetic synthes, preservatives, a me ka hū, a hele mai i ke ʻano o ke cherry, ʻalani, a me ka mauʻu strawberry. ($25.99 no 100, amazon.com)
2. Hoʻokahi i kahi lā VitaCraves Wahine Gummies. He multivitamin piha i hoʻolālā kūikawā ʻia no nā wahine, hele mai kēia i ka ʻala ʻalani, cherry, a me ka blue raspberry a hāʻawi i nā huaora B e kōkua iā ʻoe e hoʻomau i ka ikaika mai ke kakahiaka a i ka pō, a me ka calcium e kākoʻo i ke olakino iwi a me nā huaora A, C, a me E no ola kino ʻili. ($ 20.10 no 150, amazon.com)
3. Pahu kohu Centrum. Hoʻolālā kūikawā ʻia no nā kāne a me nā wahine ikaika, ke kaena nei kēia mau antioxidants a me nā huaora B e kōkua i ka mālama ʻana i ka ikehu. ($ 26.83 no 120, amazon.com)

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