Iyo yakanakisa vhitamini yevarume uye nguva yekutora iyo multivitamin yevarume?

Fatma Elbehery
2023-09-17T14:20:19+00:00
public domains
Fatma ElbeheryYakatariswa na: nancyGunyana 17, 2023Yekupedzisira update: 8 mwedzi yapfuura

The yakanakisisa vhitamini varume

  • Vitamin A: Iyi vhitamini inoonekwa seimwe yeakanakisa mavhitamini evarume kuchengetedza ganda rine hutano, maziso, uye immune system. Vitamin A inogona kuwanikwa muzvikafu zvakaita sechiropa, mazai, makarotsi uye sipinachi.
  • Vitamin C: Vitamin C ndeimwe yemavhitaminzi makuru ekusimudzira immune system uye kugadzira collagen protein. Vitamin C inogona kuwanikwa mumichero yecitrus semaranjisi, mandimu, uye mazambiringa.
  • B mavitamini: B boka revhithamini rinoonekwa seimwe yevhithamini yakanakisisa yevarume, sezvo inobatsira pakugadzirwa kwesimba uye masero matsvuku eropa. B mavhitaminzi anogona kuwanikwa muzvikafu zvakaita senyemba, zviyo uye nzungu.
  • Vitamin D: Vitamin D inoonekwa seimwe yeakakosha mavhitamini anodiwa nemuviri, kunyanya kune varume vanopfuura makore makumi mashanu. Vitamin D inobatsira muviri kutora calcium uye inosimudzira hutano hwemapfupa. Zvinokurudzirwa kutora vhitamini D kuwedzera kubva muna Gumiguru kusvika Kurume.
  • Vitamin B3: Vitamin B3 yakakosha kuhutano hwepabonde hwevarume, sezvo ichibatsira mukusimudzira erection panguva yekusangana. Vitamin B3 inogona kuwanikwa munyama, nyemba uye nzungu.
  • Vitamin E: Vitamin E imwe yeakasimba antioxidant mavhitamini anobatsira kudzivirira masero kubva mukukuvadzwa. Vitamin E inogona kuwanikwa muzvikafu zvakaita sembeu, nzungu nemafuta emuriwo.
  • Vitamin K: Vitamin K inoonekwa seimwe yeakakosha mavhitamini ehutano hwemapfupa, sezvo inobatsira pakuumbwa kwemapuroteni anoita basa muropa rekuvhara. Vitamin K inogona kuwanikwa mumuriwo wemashizha akasviba sespinachi nekare.
  • Vitamin B12: Vitamin B12 ndeimwe yemavhitaminzi akakosha ehutano hwetsinga uye kuumbwa kwemasero matsvuku. Vitamin B12 inogona kuwanikwa mune zvekudya zvakaita senyama, hove nemazai.

Varume vanofanirwa kutarisisa kudyiwa kwechisikigo masosi evhitamini, uye kana huwandu hwakakwana husingawanikwe, chikafu chinogona kukwidziridzwa nemultivitamin supplements senge:

  • Centrum Multivitamin: Iine akawanda akakosha mavhitamini nemamineral uye inowanikwa mune yakakosha formula yevarume.
  • Nzira Yakasikwa - Mupenyu! Yakazara multivitamin yevarume: Inobatsira kupa simba uye kuchengetedza hutano hwemuviri wese.
  • Optimum Nutrition - Opti-Men: Iine musanganiswa wakasiyana wevhitamini nemaminerari anodiwa kune hutano hwevarume uye kukura kwemhasuru.

Musiyano pakati pezvakasikwa uye zvekugadzira zvinovaka muviri zvinowedzera

Zvokudya zvinovaka muviri zvinobva kune zvakasikwa semiti, michero, nemishonga. Izvi zvinowedzera zvine zvinhu zvakasikwa zvinosimudzira hutano uye zvinovandudza mabasa akakosha mumuviri. Semuenzaniso, zvinovaka muviri zvinovaka muviri zvinogona kunge zvine mavhitamini, zvicherwa, amino acids uye fiber.

Nekune rimwe divi, zvekugadzira zvinovaka muviri zvinowedzera zvine zvigadzirwa zvekugadzira izvo zvakagadzirwa mumarabhoritari. Izvi zvinowedzera zvinotarisirwa kupa nekukurumidza uye zvinobudirira mhedzisiro, asi zvinogona kunge zvine makemikari uye zvinochengetedza zvinogona kukuvadza kumuviri kwenguva refu.

Kuti tizive mutsauko uripo pakati pezvakasikwa uye zvekugadzira zvinovaka muviri, tinofanira kutarisa mamwe emapoinzi anotevera:

Kwakabva: Zvisikwa zvekuwedzera zvine zvinongedzo zvakatorwa kubva kune zvakasikwa masosi, nepo synthetic supplement ine zvinogadzirwa zvinogadzirwa murabhoritari.

Chengetedzo: Zvekuwedzera zvechisikigo zvinowanzoonekwa zvakachengeteka kushandisa, sezvo zvisina makemikari anokuvadza. Nekudaro, iwe unofanirwa kugara uchibvunza chiremba usati watora chero chikafu chekudya kune zano rakakodzera.

Kubudirira: Synthetic supplements inogona kutariswa zvakanyanya kushanda mune dzimwe nguva, sezvo iine yakakwira muunganidzwa wezvinhu zvinoshanda. Nekudaro, zvinovaka muviri zvinovaka muviri zvinogona kupa mabhenefiti enguva refu kune hutano hwese hwemuviri nekuda kwechiyero chechimiro chavo chechimiro.

Saka, kana uchisarudza pakati pezvakasikwa uye zvekugadzira zvinowedzera, iwe unofanirwa kufunga nezvezvinodiwa zvemuviri wako uye kutarisa kune hutano hwese. Zvakare, ungangoda kubvunza chiremba kana nyanzvi yezvehutano kuti uone kuti ndeupi rudzi rwezvekuwedzera izvi rwakakunakira iwe.

Yakanakisa multivitamins yevarume vane akawanda ehutano mabhenefiti | murume

Ndeupi mushonga une mavhitamini ese?

Kuwana mavhitaminzi ose anodiwa pautano hwedu kwakakosha zvikuru. Zvingave zvakaoma kuti vamwe vanhu vawane mavhitamini ose aya kuburikidza nekudya nguva dzose. Heino kunouya basa rezvekudya zvinovaka muviri izvo zvine ese mavhitamini anodiwa kumuviri wedu.

Heino rondedzero yemamwe emishonga iyo ese ma multivitamin ane:

  1. Mineravit:
    Mushonga uyu ndeimwe yeakanyanya kukosha multivitamin marapirwo anobata kushaikwa kwevhitamini uye mineral mumuviri. Iine yakanyanya kuumbwa kwevhitamini yakakosha nemaminerari akadai sevhitamini B, vhitamini C nevamwe.
  2. Centrum:
    Iyo yakakurumbira uye ine simba yekudya kwekuwedzera ine huwandu hwakawanda hwevhitamini nemaminerari, kusanganisira B mavhitamini uye vhitamini C, pamwe nemamwe mamineral akakosha.
  3. Rainbow Light Varume:
    Ichi chekuwedzera chekudya chinonangana kuvarume uye chine mavhitamini akakosha nemaminerari akadai seakasiyana mavhitaminzi B, selenium, uye chromium.

Zvitubu zvezvinovaka muviri zvinovaka muviri

Zvekare zvinovaka muviri zvinowedzera chimwe chinhu chisingagone kufuratirwa munyika yehutano uye hutano. Izvi zvinowedzera zvinosiyana mumabviro nemhedzisiro, uye inyaya yakakosha kune vanhu vazhinji vari kutsvaga kusimudzira hutano hwavo nekuvandudza mararamiro avo.

Zvokudya zvinovaka muviri zvinovaka muviri zvakakosha sosi yezvikafu zvingave zvisingawanikwe muhuwandu hwakakwana mukudya kwezuva nezuva. Kune akawanda masosi ezviwanikwa izvi zvekuwedzera, kubva kuzvirimwa uye michero kusvika kune zvicherwa nemavhitamini.

Pakati pezvakakurumbira zvinovaka muviri zvinovaka muviri, tinowana mafuta emakwenzi akadai sesame mafuta nemafuta omuorivhi. Kushandiswa kwemafuta aya, kunotsigirwa nekutsvakurudza kwezvokurapa, kunoratidza hutano hwavo hwakawanda, zvakadai sekusimudzira hutano hwemwoyo, kuderedza ropa, nekuvandudza kushanda kwehuropi.

Zvakare, zvimiro zvemishonga yemakwenzi uye zvidyarwa zvinoshandiswa mukugadzira zvakasikwa zvinovaka muviri zvinowedzera. Semuenzaniso, garlic, ginger, turmeric, uye zvimwe zvinomera zvemishonga zvinoshandiswa kusimbisa immune system, kunatsiridza kugaya, uye kubvisa arthritis.

Zvakanakira zvekudya zvinovaka muviri zvinobva mumichero nemiriwo hazvigone kukanganwika. Muto weOrange, michero yecitrus, muto wekaroti, muto webeet, uye sipinachi zvese zvakapfuma mavhitamini akakosha nemaminerari anotsigira hutano hwemuviri nekuvandudza mararamiro.

Zvinovaka muviri zvinovaka muviri zvine zvicherwa zvakakosha senge magnesium, calcium, uye iron zvinofanirwa kutaurwawo. Izvi zvicherwa zvakakosha pamapfupa ane hutano, mazino, uye kutenderera kweropa, kuwedzera kune mamwe mabasa anokosha emuviri.

Iwe unofanirwa kungwarira paunenge uchishandisa zvinovaka muviri, kuve nechokwadi kuti ndezvakasikwa uye hazvina makemikari asingadiwe. Iwe unofanirwawo kubvunza chiremba kana nyanzvi yezvehutano usati watora chero rudzi rwekuwedzera, kuti uve nechokwadi chechiyero chakakodzera uye kukodzera kwemamiriro emunhu.

Yakanakisa multivitamin yegore ra2023 - ElCoach - The Coach

Ndeipi nguva yekutora multivitamin yevarume?

Multivitamin chikafu chinovaka muviri chine musanganiswa wakasiyana wevhitamini uye zvicherwa zvinosimudzira hutano hwese uye kutsigira chikafu. Zvisinei, hapana nguva yakatarwa yekuitora, asi inoenderana nezvinodiwa nemunhu wega wega uye mamiriro ehutano.

Kana zvasvika kune yakakwana dosage, zviri nani kubvunza chiremba kana wemishonga. Chiremba anogona kuongorora mamiriro ehutano hwemunhu okurudzira dosi chaiyo uye kuwanda kwekutora chekuwedzera.

Nekudaro, pane mamwe matipi akajairwa anogona kubatsira varume:

  • Chenjerera pakudya kudya kwakakwana uye kwakasiyana-siyana kune michero, miriwo, zviyo zvakakwana, mukaka, uye mapuroteni ane utano.
  • Kuzvipira kune hutano, kudya kwakadzikama kunobva pazvokudya zvechisikigo uye kudzivisa zvakanyanya kushandiswa uye kudya kwemafuta.
  • Rovedza muviri nguva dzose kubatsira kusimudzira hutano hwese uye kuchengetedza muviri wakanaka.
  • Dzivisa kusvuta uye kuderedza kunwa doro kuchengetedza hutano hwevanhu.

Ndeipi yakanakisa multivitamin muEgypt?

  1. Centrum: Centrum inoonekwa seimwe yemhando dzakakurumbira muEgypt kana zvasvika kune multivitamins. Centrum ine huwandu hwakawanda hwevhitamini uye zvicherwa zvinodiwa kumuviri une hutano.
  2. Theragran: "Theragran" inoonekwawo seimwe yemhando dzinozivikanwa dzemultivitamin muEgypt. Zvigadzirwa zveTheragran zvine fomula inoshanda uye mukurumbira wakanaka wekuvandudza hutano hwemuviri.
  3. Nutrilite: Nutrilite imhando yakavimbika yepasi rose mumunda wezvekudya kunovaka muviri. Nutrilite inopa akasiyana-siyana multivitamins inosangana nezvido zvako zvezuva nezuva.
  4. Natural Vitality: "Natural Vitality" inotungamira chigadzirwa chemuno muEgypt, uye inopa huwandu hwakakwana hwezvekudya kunovaka muviri, kusanganisira multivitamins. Ichi chigadzirwa chinotarisira zvinodiwa zvehutano hweveruzhinji uye chinopa mhinduro yakavimbika uye inoshanda.

Iyo yakanakisa chikafu chekuwedzera kune varume kune gym

  1. Creatine:
    Creatine inoonekwa seimwe yeakanyanya mukurumbira kudya kunovaka muviri kune varume mujimu. Inoshanda kupa muviri simba rakawanda iro varume vanoda kuita maekisesaizi. Creatine inowedzera kuwedzera kwemvura mumasumbu, izvo zvinokurudzira kukura kwemhasuru.
  2. Mapuroteni anowedzera:
    Mapuroteni ekuwedzera anonyanya kufarirwa pakati pevatambi vegym. Pakati pemhando dzayo dzakasiyana ndeye whey protein. Inoonekwa sechinhu chakakosha chekudya kunovaka muviri pakuvaka tsandanyama. Apo varume vanosimudza masimbi uye kuita maekisesaizi akasimba, kuda kwavo mapuroteni kunowedzera kutsiva kuperevedza kunobva mukushanda nesimba.
  3. Optimum Nutrition Supplements:
    Optimum Nutrition ndeimwe yemhando dzakakurumbira munyika yezvekudya kunovaka muviri. Inopa huwandu hwakawanda hwekuwedzera hunoenderana nezvinodiwa nevarume mujimu. Pakati peaya ekuwedzera pane whey protein, iyo inobatsira pakuvaka tsandanyama uye kusimudzira kuita kwemitambo.
  4. Centrum Multivitamins yeVarume:
    Izvi zvinowedzera zvine huwandu hwakawanda hwevhitamini uye zvicherwa zvinosangana nezvinodiwa nevarume mujimu. Centrum multivitamins yevarume inosimudzira hutano hwese uye inosimbisa muviri, iyo inobatsira mukuwana yakanakisa kuita kwemitambo.
  5. Vitamin D:
    Ichi chekuwedzera chekudya chakakosha kune hutano hwevarume mujimu. Vitamin D inobatsira mukusimudzira hutano hwese uye kusimbisa mapfupa nemamhasuru. Ichi chekuwedzera chinobatsirawo pakuvandudza kugona kwevarume pabonde.
  6. Omega 3:
    Omega 3 capsules yakakosha kune varume vanoda kusimudzira hutano hwavo hwepabonde. Inovandudza kutenderera kweropa uye inowedzera kuyerera kweokisijeni ropa kune tsandanyama, izvo zvinotungamirira kukuvandudzwa kwemitambo uye kuita zvepabonde.

Yakakurudzirwa chirongwa chekuwedzera chekudya chevarume chejimu:

izvo zvigadzirwazvikomborero
MapuroteniKurudzira kuvaka tsandanyama uye kutsiva kukuvara kwetsandanyama
CreatineWedzera simba, simba uye kuvandudza kutsungirira
mavitamini nemaminerariTsigira hutano hwevarume, simba remuviri uye kupora mushure mekurovedza muviri

Ndeapi mavhithamini anosimbisa tsinga?

  1. Vitamin B1 (thiamine): Vitamin B1 inoonekwa seimwe yemavhitamini akakosha ekushanda kwetsinga. Inobatsira kukurudzira hutano hwehutano hwehutano uye inovandudza ndangariro nekutarisa mabasa. Inowanikwa muzvokudya zvakaita sezviyo, nzungu, nenyemba.
  2. Vitamin B6 (pyridoxine): Inobatsira pakugadzirisa mazinga ekugadzirwa kwevaneurotransmitters mutsinga, izvo zvinobatsira kubvisa kushushikana uye kusagadzikana. Zvakaonekwa kuti kushomeka kwevhitamini B6 kunogona kukonzera kusarangarira uye kunetseka kuisa pfungwa. Iyi vhitamini inogona kuwanikwa munyama, hove, mbatatisi, mabhanana uye nzungu.
  3. Vhitamini B12 (cyanocobalamin): Inotamba basa rakakosha mukushanda kwetsinga uye kuumbwa kwetsinga, sezvo iri chikamu chekudzivirira kuvharika kwetsinga (myelin). Zvidzidzo zvinoratidza kuti kushaikwa kwevhitamini B12 kunogona kutungamirira kumigumisiro yakakomba yakadai sekushaya simba kwetsandanyama uye nerve atrophy. Iyi vhitamini inowanikwa muzvigadzirwa zvemhuka zvakaita senyama, hove, mukaka nemazai.
  4. Vitamin C: Vitamin C inoita basa rakakosha muhutano hwetsinga, sezvo ichiita se antioxidant, inosimbisa kusadzivirirwa kwemuviri, uye inovandudza kunyura kwesimbi, iyo inowedzera nerve basa. Inowanikwa mumichero mitsva nemiriwo yakadai semaranjisi, sitiroberi, kiwi, uye mhiripiri tsvuku.
  5. Vitamin E: Vitamin E inobata basa mukudzivirira tsinga kubva mukukuvadzwa kweoxidative, uye inowedzera kutaurirana kwetsinga uye hutano hwese hwese. Inowanikwa mumafuta emiriwo, nzungu uye zviyo.

Mavhitamini akanakisa evarume, 10 marudzi ayo anogara achikuita seshumba - dzidzisa iwe pachako

Ndinosarudza sei mavhitamini akakodzera kwandiri?

Kana iwe uchinetseka kuti ungasarudza sei mavhitamini akakodzera iwe, heano mamwe matipi anogona kukubatsira kuona zvaunoda iwe pachako:

  1. Bvunza chiremba wako: Kuona chiremba wako ndiro danho rekutanga uye rinokosha pakusarudza mavhitamini akakodzera kwauri. Chiremba anogona kuongorora mamiriro ako ehutano uye zvido zvega, uye kukuendesa kune mavhithamini akakodzera anobatsira zvinobudirira kuwedzera hutano hwako.
  2. Tarisa kushomeka kwevhitamini: Vamwe vanhu vanogona kutambura nekushomeka kwevhitamini chaiyo, iyo inogona kutariswa kuburikidza nekuongororwa kwakakodzera kwekurapa. Kana iwe uchinzwa zvimwe zviratidzo kana uine chairo dambudziko rehutano, ungangoda mamwe mavhitamini kutsiva kushomeka.
  3. Verenga mavara: Pakusarudza mavhitamini, edza kuverenga mabhii zvakanaka. Tarisa rudzi rwevhitamini, dosi inokurudzirwa, uye nzira yakakodzera yekushandisa. Izvi zvinogona kukubatsira kuti usarudze zvigadzirwa zvinoenderana nezvaunoda.
  4. Sarudzo yezvakasikwa zvekuwedzera: Zviri nani kutsamira pane zvechisikigo zvinovaka muviri zvinowedzera zvine zvakasikwa uye zvinoshanda zvinongedzo. Izvi zvinodaro nekuti ivo vanowanzo kwanisa kunyudzwa uye kushandiswa nemuviri.
  5. Usapfuure chiyero chinokurudzirwa: Chenjerera kutevedzera inokurudzirwa dosage yevhitamini. Rangarira kuti kuwandisa kwemamwe mavhitamini kunogona kukuvadza hutano. Bvunza chiremba wako kana usina chokwadi kuti ndeipi dose yakakunakira.
Mazanoruzivo
Bvunza chiremba wakoShanyira chiremba wako uye mubvunze pamusoro pekuda kwako pachako kwevhithamini
Tarisa uone kuperevedza kwevhitaminiIta bvunzo dzekurapa dzakakodzera kuti uone chero kushaikwa kwevhitamini
Verenga mavaraVerenga zvinyorwa zvakanyatsonaka kuti uzive mhando yevhitamini uye dosi rinokurudzirwa
Kuda kwekuwedzera kwechisikigoSarudza zvigadziriso zvechisikigo zvine zvinhu zvechisikigo zvekubatsira zvakanyanya
Usapfuure muyero wakakurudzirwaDzivisa kupfuura yakakurudzirwa dosage yevhitamini kudzivirira chero mhedzisiro

Iyo yakanakisa kudya kunovaka muviri kusimbisa muviri

1. CoQ10
CoQ10 chikafu chinovaka muviri chinozivikanwa kuwedzera simba. CoQ10 inogona kubatsira kusimbisa muviri uye kukurudzira kuita kwemuviri.

2. Ashwagandha
Ashwagandha mushonga wechisikigo wagara uchishandiswa mumishonga yechivanhu. Ashwagandha yekuwedzera inoonekwa seimwe yeakanakisa chikafu chekuwedzera chinobatsira kuwedzera simba uye kusimbisa kusadzivirirwa.

3. B mavhitaminzi
B mavhitaminzi (akadai sevhitamini B12 uye tyrosine) zvakakosha zvekuwedzera simba. Ivo vanoita basa rakakosha musero metabolism uye kushandura makabhohaidhiretsi nemafuta kuita simba.

4. Vitamin D uye calcium
Kuchengeta mazinga ezviviri izvi zvinovaka muviri zvehutano hwakanaka hwemapfupa zvakakosha pakuwedzera simba uye kuita. Vitamin D inoonekwa seimwe yeakanakisa kudya kunovaka muviri kuchengetedza hutano hwemapfupa.

5. Citrulline, melatonin, uye magnesium
Citrulline, melatonin, uye magnesium inogonawo kuverengerwa mumisanganiswa yekuwedzera kupa simba muviri. Citrulline inokwidziridza kuita kwemuviri, melatonin inobatsira kuvandudza kunaka kwekurara uye kuzorora, nepo magnesium ichiita basa mukutsigira masero emuviri.

6. Mishonga yemiriwo
Musanganiswa wemuriwo ndiwo wakapfuma sosi yezvinovaka muviri uye fiber inodiwa nemuviri. Izvi zvinovaka muviri zvinogona kubatsira mukuvandudza hutano hwese uye kuwedzera simba.

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