Wahi a nā Nutristists, eia nā mea 7 e pono ai i kāu Multivitamin

Anter

• 1. ʻO Wikamina D
• Nā meaʻai me ka huaʻai D
  
• 2. Makanekiuma
• 3. Kalipuna
• Nā meaʻai me ka puna
  
• 4. Kiniki
• Nā meaʻai me ka kiniki
  
• 5. Mea hao
• 6. Folate
• Nā meaʻai me ka folate
  
• 7. ʻO Wikamina B-12
• Nā Multivitamin e kūpono i ka pōkole:
  
• Mai hilinaʻi i kāu multivitamin

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO kā mākou pulakaumaka me nā mea hoʻopiha i hōʻea i $ 30 biliona i ka makahiki. A ʻo ka piko o kēlā papa inoa? Nā Multivitamins.

"Hoʻomaʻo wau e kiʻi i kaʻu mau meaʻai āpau mai kaʻu lumi kuke ma kahi o kaʻu keʻena lāʻau lapaʻau, akā ma ke ʻano he realist, ʻike wau ʻaʻole hiki i ka hālāwai ʻana i kaʻu meaʻai i nā manawa āpau," wahi a Bonnie Taub-Dix, RDN, ka mea hana o Better Ma mua o kaʻai ʻana. Ma luna o kēlā, aia paha he mau kumu ola ʻē aʻe e pono ai ka supplementation - hāpai keiki, menopause, a i ʻole nā ​​kūlana mau.

ʻIke ʻia kahi loiloi 2002 i pili pinepine ʻia nā hemahema o ka huaora i nā maʻi kūlohelohe, a kōkua paha ka supplementation. ʻOiai kahi papaʻai piha ʻaʻole paha e hāʻawi iā ʻoe i nā meaola e pono ai, ke pono ʻoe. Ma laila e komo ai nā multivitamins.

No nā mea hoʻomaka, hiki i kahi multivitamin i kēlā me kēia lā ke kōkua i ka hāʻawi ʻana i kumu maikaʻi no kou olakino. Hiki iā ia ke pale iā ʻoe ke ʻike ʻoe i ke koʻikoʻi, hiamoe maikaʻi ʻole, a i ʻole me ka hoʻoikaika kino ʻole. ʻOiai me ka papaʻai "hemolele", hiki i kēia mau pilikia ke paʻakikī i kou kino e komo pono i nā meaola, wehewehe ʻo Dawn Lerman, MA, CHHC, LCAT, AADP.

Akā me ka nui o nā vitamina a me nā mineral mea hoʻohui, pehea mākou e ʻike pono ai i ka mea e nānā ai ke kūʻai aku no ka multivitamin? ʻO ka mea pōmaikaʻi, ʻaʻole ʻoe e pono i kahi kekelē holomua i ka meaʻai e ʻike ai i ka nui o nā mea e pono ai ke lawe me kāu lā kakahiaka OJ. Ua noi mākou i ʻehā mau loea e haʻi mai iā mākou i nā mea pono ʻehiku e loaʻa i kāu multivitamin, no ka mea āu e koho ai.

1. ʻO Wikamina D

Kōkua ka Wikamina D i ko mākou mau kino e omo i ka puna, a he mea nui ia no ke olakino iwi. ʻAʻole lawa ka lawa ʻana o kēia wikamina.

• kou likelike o ka maʻi ʻana
• kou kūlana o ka iwi a me ka ʻeha o ke kua
• iwi a me ka lauoho lilo

ʻOiai hiki iā ʻoe ʻenehana ke kiʻi i kāu wikamina D i kēlā me kēia lā e ka noho ʻana i ka lā no 15 mau minuke, ʻo ka ʻoiaʻiʻo ma luna o 40 pākēneka o ka poʻe ma ʻAmelika Hui Pū ʻIa ʻaʻole. Ke noho nei i nā wahi wintery me ka lā liʻiliʻi, e hana ana i kahi keʻena 9 a 5 mau ola, a me ka hoʻopili ʻana i ka pale o ka lā (ka mea e ālai i ka synthetic D synthesis) e paʻakikī ka loaʻa ʻana o ka wikamina D.He paʻakikī hoʻi kēia huaʻai e hele mai i ka meaʻai, ʻo ia ke kumu a Taub-Dix i ʻōlelo ai e nānā i kēia mea hoʻohui i kāu multi.

Nā meaʻai me ka huaʻai D

• iʻa momona
• hua moa
• nā meaʻai i paʻa i ka pā e like me ka waiū, ka wai momona, a me ka palaoa

Pro-tip: Paipai ka National Institutes of Health (NIH) i nā keiki 1-13 mau makahiki a me nā mākua 19-70, me nā wahine hāpai a hānai, e loaʻa iā 600 IU o ka wikamina D i kēlā me kēia lā. Pono nā mākua e loaʻa 800 IU.

2. Makanekiuma

ʻO ka magnesium kahi mea waiwai nui, ʻo ia hoʻi e loaʻa iā mākou mai ka meaʻai a i ʻole nā ​​mea hoʻohui. Ua ʻōlelo ʻo Lerman ʻike nui ʻia ka magnesium no ka mea nui i ko mākou iwi iwi a me ka hana ikehu. Eia nō naʻe, ʻoi aku paha nā keu o ka magnesium ma mua o kēlā. Ua hoʻohui ʻo ia hiki i kēia mineral ke:

• e hoʻomaha i kā mākou ʻōnaehana hōʻemi a hoʻemi i ke koʻikoʻi
• maʻalahi ka pilikia o ka hiamoe, e like me ka ʻōlelo a
• hoʻoponopono i ka hana maʻa a me ka nerve
• ke kaulike i nā pae kō kō
• hana protein, iwi, a me DNA

Akā he nui ka poʻe nele i ka magnesium no ka mea ʻaʻole lākou e ʻai i nā meaʻai kūpono, ʻaʻole no ka mea pono lākou i nā mea hoʻopiha. E hoʻāʻo e ʻai hou i ka paukena, spinach, artichoke, soybeans, beans, tofu, brown rice, a i ʻole nā ​​nati (ʻo ia hoʻi nā nati Brazil) ma mua o ka lele ʻana i nā waihona no nā hopena.

Pro-tip: Hōʻike ʻo Lerman e ʻimi nei i kahi hoʻopihapiha me 300-320 mg o ka magnesium. ʻAe ka NIH, ke noi nei ʻaʻole ma mua o kahi 350-mg kumukanawai no nā mākua. ʻO nā ʻano maikaʻi ʻo aspartate, citrate, lactate, a me chloride a ke kino e omo piha ai.

3. Kalipuna

ʻaʻole lawa ka calcium mai kā lākou papaʻai. ʻO kēia ke kiʻi ʻole nei kēlā poʻe i ka mineral e pono ai no nā iwi ikaika a me nā niho. Hoʻomaka ka wahine i ka nalo ʻana o ka iwi i ka wā ma mua, a ʻo ka lawa ʻana o ka calcium mai ka hoʻomaka ka pale pale pale momona maikaʻi loa e kūʻē i kēia nalo.

Nā meaʻai me ka puna

• palaoa i hoʻopaʻa ʻia
• ka waiū, ka tī, a me ka yogurt
• iʻa paʻakai
• broccoli a me kale
• nā hua nati a me nā nati
• nā pīni a me nā lihi

Inā waiwai kāu papaʻai i kēia mau meaʻai, ke lawa nei paha ka calcium.

Pro-tip: ʻO ka nui o ka calcium i hoʻonui ʻia i kēlā me kēia lā he 1,000 mg no ka hapanui o nā mākua, a ʻoiai ʻaʻole pono ʻoe e loaʻa i kāu mau pono calcium mai kahi multivitamin, makemake ʻoe e loaʻa kekahi, e wehewehe ʻo Lerman. ʻO Jonathan Valdez, RDN, waha ʻōlelo no ka New York State Academy of Nutrition and Dietetics a me ka mea ʻona ʻo Genki Nutr e paipai iā ʻoe e loaʻa i ka calcium i ke ʻano o ka citrate calcium. Hoʻopili kēia palapala i ka bioavailability, e hōʻemi ana i nā ʻōuli i ka poʻe i loaʻa nā pilikia omo.

4. Kiniki

"Kūlana haʻahaʻa ʻo Zinc i ka poʻe ʻelemākule a me nā mea ma lalo o ke koʻikoʻi nui," wahi a Lerman. Ka mea, (aloha!) ʻO ia ka mea āpau. A maopopo ke ʻano. Kākoʻo ʻo Zinc i kā mākou ʻōnaehana pale a kōkua i ko mākou kino e hoʻohana i nā haʻuki, protein, a me ka momona no ka ikehu. Kōkua pū ia i ka hoʻōla ʻeha.

Nā meaʻai me ka kiniki

• ʻōlio
• pipi pipi hānai
• nā hua ʻumeke
• milo
• ʻiʻo ʻoka
• tahini
• sardinia
• laiki palaunu
• germ germ
• tempeh

ʻAʻole waiwai kaʻaiʻAmelika maʻamau i nā meaʻai e hāʻawi i ka zinc, a ʻaʻole hiki i ke kino ke mālama i ka zinc, ʻo ia ke kumu e koi ai ʻo Lerman i kāu mau hoʻopiha i kēlā me kēia lā e hōʻike i kēia mea hoʻohui.

Pro-tip: Hōʻike ʻo Lerman e loaʻa i kahi multivitamin i loaʻa iā 5-10 mg o ka kiniki. Hōʻike ka NIH iā ʻoe ma kahi o 8-11 mg o ka zinc i kēlā me kēia lā, no laila ʻo ka nui āu e makemake ai i kāu multivitamin e pili i kāu papaʻai.

5. Mea hao

"Pono ka hao i kāu multivitamin, akā ʻaʻole pono nā kānaka āpau i ka nui o ka hao," ʻōlelo aʻo ʻo Lerman. ʻO kekahi o nā pono o ka hao ʻo:

• hoʻonui ikehu
• ʻoi aku ka maikaʻi o ka hana o ka lolo
• nā ʻula koko ʻulaʻula olakino

Loaʻa ka lawa o ka hao i ka poʻe e ʻai i nā ʻulaʻula, akā ʻo kekahi mau ʻano e like me ka loaʻa ʻana o kāu pōʻai menstrual, e hele ana i ka wā ʻōpio, a me ka hāpai ʻana e hoʻonui paha i ka nui o ka hao e pono ai. ʻO kēia no ka mea nui ka hao i nā manawa o ka ulu wikiwiki a me ka ulu ʻana. Makemake paha ka Vegetarians a me nā vegans e hōʻoia i ka hao o kā lākou multivitamin, keu hoʻi inā ʻaʻole lākou e hoʻopiha i kaʻiʻo me nā meaʻai waiwai hao.

Pro-tip: "Nānā i kahi lehulehu a puni 18 mg o ka hao i ke ʻano o ka ferrous sulfate, ferrous gluconate, ferric citrate, a i ʻole ferric sulfate," ʻōlelo a Valdez. Ma mua o kēlā a ʻōlelo ʻo Valdez hiki paha iā ʻoe ke nausea.

6. Folate

ʻO Folate (a i ʻole folic acid) ʻike nui ʻia no ke kōkua ʻana i ka ulu ʻana o ka ʻōpū a me ka pale ʻana i nā kīnā hānau. Akā inā ʻoe e ulu ana i kou mau kui, hakakā i ke kaumaha, a i ʻole ke nānā nei i ka hakakā ʻana i ka mumū, he mea nui nō kēia mea pono.

Nā meaʻai me ka folate

• ʻōmaʻomaʻo lau uli
• ʻāpala
• pīni
• citrus

Pro-tip: Pono ʻoe e noʻonoʻo e kiʻi ma kahi o 400 mcg o folate, a i ʻole 600 mcg inā hāpai ʻoe. "Ke koho ʻana i kahi nui, e nānā i ka methyl folate ma ka lepili. He ʻano hana ʻoi aku ia e hōʻike ana i kahi huahana holoʻokoʻa holoʻokoʻa, "manaʻo ʻia ʻo Isabel K Smith, MS, RD, CDN. Wahi a Valdez ke lawe ʻoe i ka folate me ka meaʻai, 85% pākēneka e komo i loko, akā ke lawe ʻia i ka ʻōpū hakahaka, e loaʻa ʻoe iā 100 pākēneka o ia.

7. ʻO Wikamina B-12

ʻO ka paʻakikī B-wikamina e like me kahi hale hana i hana ʻia ʻewalu mau limahana hana ikaika e hui pū e hana a hoʻomau i ka lako o ko mākou kino e ka haki ʻana i nā micronutrients a mākou e ʻai ai (nā momona, nā protein, carbs).

Akā he kuleana kūikawā kā kēlā me kēia. Wahi a Lerman e hana kikoʻī nei, hana ka wikamina B-12 e mālama i ke aʻalolo o ke kino a me ke koko e kōkua maikaʻi ai i ka hana ʻana i ka DNA, ka mea genetical i nā hunaola āpau. Kūpono ka Vegan a i ʻole nā ​​mea ʻai ʻole i ka hemahema o ka wikamina B-12 no ka mea ʻo ka hapa nui o nā kumu meaʻai e like me ka holoholona, ​​ka moa, ka iʻa, a me nā hua manu.

Pro-tip: ʻOi aku ka nui o ka nui o ka B-12 ma mua o 3 mcg, no laila ke paipai nei ʻo Lerman e ʻimi no kahi wikamina me 1 a 2 mcg no kēlā me kēia lawelawe no ka mea hoʻopau ʻia kou kino i kahi B-12 keu ke huʻe ʻoe. He nui nō hoʻi nā ʻano o B-12, no laila ke paipai aku nei ʻo Smith iā ʻoe e nānā i ka nui e hāpai ana i ka B-12 ma ke ʻano he methylcobalamin (a i ʻole methyl-B12), ʻo ia ka mea maʻalahi e komo i loko o kā mākou kino.

Nā Multivitamin e kūpono i ka pōkole:

• Nā Multivitamins Wahine a BayBerg, $ 15.87
• ʻO Naturelo Whole Meaʻai Multivitamin no nā kāne, $ 42.70
• Centrum makua Multivitamin, $ 10-25

Mai hilinaʻi i kāu multivitamin

"Maopopo paha kēia, akā pono e hana hou: Ke hiki mai i nā wikamina a me nā minelala, e kiʻi mua ia mai ka meaʻai," Hoʻomanaʻo mai ʻo Taub-Dix iā mākou. Hoʻolālā ʻia ko mākou kino e ʻohi i nā mea momona mai ka meaʻai a mākou e ʻai ai, a e loaʻa mākou i nā meaola āpau a mākou e pono ai, ʻoiai ke ʻai nei mākou i kahi papaʻai like ʻole a kaulike hoʻi.

No ka mea ma ka hopena o ka lā, pono e noʻonoʻo ʻia nā mea hoʻohui i nā mea hoʻonui bonus, ʻaʻole nā ​​mea pani no ka meaʻai. A ʻo nā loea a pau a mākou i kamaʻilio ai e ʻae like: A double-decker with a morning multi just not cut it.

ʻO Gabrielle Kassel a Pāʻani kinipōpō, holo-lepo, protein-smoothie-blending, ʻai-prepping, CrossFitting, ʻO ka mea kākau olakino ma Nu Ioka. ʻO ia lilo i kanaka kakahiaka, hoʻāʻo i ka ʻaʻa a Whole30, a ʻai, inu, pākā, holoi ʻia, a ʻauʻau ʻia me ka lanahu, nā mea āpau ma ka inoa o ka puke pai. I kona manawa kaʻawale, hiki ke loaʻa ʻo ia i ka heluhelu ʻana iā ia iho i nā puke kōkua, kaomi kī, a me ka hoʻomaʻamaʻa ʻana i ka hygge. Hahai iā ia ma Instagram.