Chinyorwa chakatanga kunyorerwa iyo Hippocratic Post naNigel Denby

Kune akawanda ezvekuwedzera anowanikwa kubva kuzvitoro zvekudya zvehutano, zvitoro zvemishonga, masupamaketi, Internet uye kuburikidza netsamba yekuraira. Zvose zvinogona kutengwa pasina mazano ekurapa. Izvi zvinoita sezvinoshamisa kana iwe uchifunga kuti mamwe ma supplements anogona kukuvadza kana akatorwa zvakawandisa, mamwe anobata zvakaipa nemishonga yaakatemwa, kana anogona kukanganiswa kana akatorwa nezvinwiwa sekofi. Pane dzimwe nguva apo inokurudzirwa zvikuru kuwedzera kunyange kudya kwakanakisisa. Semuenzaniso zuva nezuva dosi ye400mg yefolic acid yevakadzi vari kuronga kubata pamuviri.

Saka unoziva sei zvekutora uye rinhi? Ungave uri kutambisa mari yako here kana kutonyanya kuisa utano hwako pangozi? Heino gwara rekujekesa.

Kuwedzera: Multivitamins

Iine zvakawanda zvakakosha zvinovaka muviri mune imwechete inoshanda dosi.

Kudya: Mazhinji mavhitamini anonyora zvirimo maererano neRDA kune yega yega chikafu. Mapiritsi emhando yepamusoro anogona kuve nezana muzana yeRDA yezvakawanda zvinovaka muviri mune inoshanda imwe pazuva formula.

Ndiani angabatsirwa? Iyi ndiyo inonyanya kufarirwa yekuwedzera uye inogona kubatsira munhu wese, kunyanya vanhu vane chikafu chisina kunaka kana chirwere chisingaperi, vakadzi vari kuronga nhumbu dzakatevedzana uye dieters yenguva refu. Mavitamini evana anokosha anogona kubatsira kune vamwe vana munguva dzekukura nokukurumidza.

Chengetedzo: Multivitamins haifanirwe kutorwa pamwe nedivi rekuwedzera rinosanganisira beta carotene, vhitamini A B1, B3, uye B6 pamwe nevhitamini C uye Vitamin D uko madosi akanyanya asingadiwi uye anogona kuva nengozi.

Mutongo: Multivitamin haigone kurapa chirwere chete, uye haigone kutsiva mabhenefiti ekudya kune hutano. Ivo vakanaka pakuvhara iro nguva nenguva mumhando yekudya, kana kupa runyararo rwepfungwa kune vanhu vanoedza kutevedzera mararamiro ane hutano, asi ndipo panoperera mashiripiti.

Kuwedzera: Calcium uye Vitamin D

Mabasa: Izvi zviviri zvinovaka muviri zvinowanzotengeswa pamwechete sechimwe nekuda kwebasa revhitamini D mukubatsira muviri kutora calcium. Calcium inonyanya kubatanidzwa mukuchengetedza hutano hwakanaka hwemapfupa uye mazino.

Kutora: RDA (Inokurudzirwa Daily Allowance) ye calcium 700mg. Vitamin D 10mg pazuva.

Zvokudya zvekudya: zvese zvekudya zvemukaka uye chikafu chinogadzirwa kubva muupfu chena (calcium yakafumiswa muUK) ine calcium. Hove dzine mafuta, mazai uye majarini akaomeswa anowedzera vhitamini D pamwe nekupiswa nezuva kana vhitamini D ichigadzirwa paganda.

Ndiani anobatsirwa? Vasikana vachiri kuyaruka, dieters, vegetarians uye vegans vanowanzova nekudya kwakaderera kwekudya calcium. Vanhu vanopfuura makore makumi mashanu neshanu vangada imwe calcium kuti vadzivirire kubva kuosteoporosis. Vanaamai vane pamuviri uye vanoyamwisa vangadawo kuwedzera kudya kwavo.

Chengetedzo: Izvi hazvifanirwe kutorwa mukuwedzera kune hove mafuta ekuwedzera sezvo pane njodzi yekuwedzeredza vhitamini D. Mapiritsi eCalcium haafanirwe kutorwa nemishonga inorwisa mabhakitiriya ine Tetracycline.

Mutongo: zvingave zvine hungwaru kushandisa general bone health supplement ine calcium, vhitamini D uye magnesium. Kuve nemukaka une zviyo, poto diki yeyoghuti uye bhokisi remachisi size yechizi zuva rega rega zvinokupa huwandu hwese hunodiwa hwezuva nezuva hwecalcium.

Kuwedzera: Zinc

Kutora: EU kunyora RDA 15mg

Yepamusoro yakachengeteka muganho: Yenguva refu 15mg

Yenguva pfupi 50mg

Basa: Inodiwa kune immune system yakasimba yekurwisa hutachiona.

Zvokudya zvinowanika: nyama tsvuku, shellfish, mazai evha, zvigadzirwa zvemukaka, zviyo zvakakwana uye pulses.

Ndiani angabatsirwa nekuwedzera? Chero ani anotevera anorambidza kudya- vegetarians, vegans, long tem strict slammers. Vanhu vakura kana avo vanorwara kazhinji nechando kana utachiona senge maronda echando.

Chengetedzo: Mishonga yakakwirira (pamusoro pe15mg / zuva / lomg term) inogona kukanganisa kubatwa kwemhangura nesimbi. Gara uchitora zinc supplements nechikafu kuti udzivise kugumbuka mudumbu. Kana uchirwara nechero intestinal kana chiropa kusagadzikana bvunza iwe GP usati watora zinc supplement.

Mutongo: Pamwe inonyanya kubatsira kune vanodya miriwo uye vegans vasingadye zvakawanda zviyo kana pulses. O kune avo vanotevera yakaderera calorie kana fadhi chikafu. Vazhinji vedu tinowana zinc yese yatinoda kuita chikafu chedu.

Kuwedzera: Cod Chiropa Oiri.

Kutora 200mg pazuva

Basa: Mafuta ehove akapfuma mumafuta acids, kunyanya omega 3s, ayo anobatsira kuchengetedza ropa rakadzikama zvakasununguka kudzivirira magwara. Izvo zvinobatsirawo mukuderedza kuzvimba kwemajoini, uye kunyangwe paine humbowo hushoma hwesainzi hunotsanangura chikonzero nei, dzimwe nguva chikamu chinobudirira mukurapa kunoshandiswa mukurapa kwekudya kwe eczema, migraine, Chronic fatigue syndrome uye psoriasis.

Ndiani angabatsirwa nekutora supplement? Vanhu vane nhoroondo yemhuri yeCoronary Heart Disease kana vanotambura nependi yekubatana uye kuzvimba. Uyezve, vanhu vasingakwanisi kushivirira kudya hove dzine mafuta.

Zvokudya zvekudya: Kuti uwane zvinodiwa 2-3 zvikamu pasvondo zvehove dzine mafuta senge herring, salmon, trout, sardines kana mackerel.

Chengetedzo: Vakadzi vane pamuviri kana kuronga kubata pamuviri vanofanira kudzivirira Hove mafuta ekuwedzera nekuda kwehuwandu hweVitamin A.

Mutongo: Kune humbowo hwakawanda hunotsigira hutano hwemafuta ehove mukudya. Zvekuwedzera zvinonyanya kubatsira kune vanhu vasingadyi hove.

Kuwedzera: Garlic

Basa: Anti- bacterial properties inogona kubatsira kuderedza utachiona. Kushandiswa kukuru ndekwechidziviriro chekudzivirira kubva kuchirwere chemoyo, high cholesterol uye gomarara remudumbu.

Intakes: Kuti uwane yakakwana yekurapa mabhenefiti kubva kugariki inofanirwa kudyiwa yakabikwa! Zvekuwedzera zvinouya nenzira dzakawanda zvinosanganisira capsules, mapiritsi, gels uye hupfu. Mamwe "haanhuhwi" kana ane enteric coating kudzivirira "Garlic Breath".

Chengetedzo: Inogona kukonzera kusadya uye hazvikurudzirwe kune vanhu vanotora zvinodhaka kudzivirira kugwamba kweropa (anticoagulants kana aspirin). Zvakare, dzivisa kana kunwa mushonga weBP (anti hypertensives) garlic supplements inogonawo kukanganisa kuita kweimwe mishonga yeDiabetic.

Mutongo: Tarisa mushonga wako! Kana iwe uchida kuitora, tsvaga fomati isinga "dzokorore pauri". Zvikasadaro hutano hwako huchabatsirika nekubatanidza garlic mukubika.

Kuwedzera: Ginkgo Biloba

Basa: Yakaratidzwa kubatsira kutenderera.

Intakes: Pane kuraira kunopokana pamusoro pekuti Gingko inonyanya kushanda here kana ichitorwa seStandardized inobvisa kana yakazara spectrum inotorwa. Sue Jamieson, Medical Herbalist anotsanangura “ Ini ndinosarudza kushandisa yakazara spectrum inotorwa kuitira kuti mushonga utorerwe sezvawangoita chaiwo. Vanhu vanofanirwa kuve nehanya mukuzvipa ivo pachavo mishonga yemakwenzi kune mamwe mamiriro. Mishonga yemishonga inofanirwa kushandiswa kurapa honzeri yezviratidzo kwete kungoona chete zviratidzo uye inoshanda zvakanyanya kana yapihwa naMedical Herbalist mushure mekubvunzana ”.

Ndiani angabatsirwa nekutora chekuwedzera: vanhu vane nhoroondo yemhuri yechirwere chemoyo, kusarangarira zvakanaka kana Raynauds Syndrome (maoko netsoka zvinogara zvichitonhora).

Chengetedzo: Gingko Biloba haifanirwe kutorwa naamai vane pamuviri kana vanoyamwisa. Vanhu vari kutora Heparin, Warfarin kana Aspirin vanofanira kudzivisa Gingko zvakare.

Mutongo: Mishonga yemakwenzi inogona kuva nesimba kwazvo, nekuda kwechikonzero ichi ini handingakurudzire kuzviongorora kana kunyora. Pasi pekutarisa kweMedical Herbalist inogona kubatsira zvakanyanya.

Kuwedzera: Glucosamine

Basa: Glucosamine inowanzogadzirwa mukati memuviri uye yakakosha pakuchengetedza hutano shwashwa.

Kutora: Kazhinji inotorwa mu500-600mg doses uye zvakanakisisa inotorwa nechikafu. Pane humwe humbowo hunoratidza kuti pakuzorodzwa kwemarwadzo emajoini muyero wekutanga unofanirwa kunge uri mahwendefa 3x500mg pazuva kwemazuva gumi nemana ekutanga, zvichidzika kusvika 14 pazuva rinotevera.

Zvokudya Zvokudya: Kunyangwe paine zvisaririra zveGlucosamine mune zvimwe zvekudya, kana kuwanikwa kwemuviri kuchidzikisira kwakaoma kwazvo kuitsiva kubva mukudya.

Ndiani angabatsirwa nekutora chekuwedzera?

Kudiwa kweGlucosamine mumuviri kunowedzerwa nevanhu vanogwinya zvakanyanya. Vamwe vanhu vakura vanogona kusaburitsa Glucosamine yakakwana kuchengetedza cartilage mumajoini avo. Iyo yekuwedzera ikozvino inowanzo kurongerwa neGPs kuti vadzoke marwadzo emajoini, kunyanya mumabvi nemajoini.

Chengetedzo: Pakave nezvidzidzo zvishoma mukushandiswa kweGlucosamine, zvisinei inoratidzika kunge yakachengeteka.

Mutongo: Inobatsira kwazvo kune vemitambo varume nevakadzi uye vanhu vanotambura nemarwadzo emajoini.

Kuwedzera: Vitamin C

Kutora: EU Labeling RDA 60mg

Yepamusoro yakachengeteka muganho 2000mg

Inowanikwa muhupfu, mahwendefa, mahwendefa effervescent, gels uye zvinodyiwa zvinogadzirwa.

Mabasa: Imwe yezvinonyanya kushandiswa zvinowedzera. Inobatanidzwa munzira dzinopfuura mazana matatu emakemikari mumuviri. Isu hatigone kugadzira yedu Vitamin C, saka tinofanirwa kuiwana kubva mukudya kana kumwe kunowanikwa. Vitamin C inobatsira nekupfekwa kweIron, uye inonyanya kuzivikanwa kune yayo anti oxidant zvivakwa, ichitidzivirira kubva kuMahara radical kukuvara. Zvinoshamisa kuti pane humbowo hushoma hunotsigira mukurumbira weVitamin C wekumisa kuti tisabatwa nedzihwa.

Zvokudya: Michero mitsva uye yakaomeswa nechando (kunyanya citrus) miriwo nemichero yemichero.

Ndiani angabatsirwa nekutora chekuwedzera? Vanosvuta uye vatambi vane chinodiwa chepamusoro chevhitamini C kupfuura vamwe vanhu. Vanhu vane kudya kune michero mitsva nemiriwo mishoma (pasi pezvishanu pazuva) vanogonawo kubatsirwa.

Chengetedzo: Vakadzi vanotora mapiritsi ekudzivirira kubata pamuviri vanogona kutora Vitamin C asi havafanirwe kutora chekuwedzera panguva imwe chete kana zuva riripo piritsi. Mahombe eVitamin C anogona kukonzera kushushikana kwemudumbu, kune anonzi "zvinyoro kugadzirira" zviripo.

Vhitamini C inonyungudika mumvura, ichitora kupfuura yaunoda inongo konzera weti inodhura!

Mutongo: Pane humbowo hwakawanda hunoratidza kuti Vitamin C inoshanda zvakanyanya kana yakatorwa muchimiro chayo kubva mumichero nemiriwo. Mamwe macompound mukudya anobatsira kuita kweVitamin mumuviri. Kunyange zvazvo zvokuwedzera zvingabatsira vanhu vane kudya kwakashata, vakawanda vedu tingaita zvakanaka kushandisa mari yedu pazvitoro zvemichero nemiriwo pamusika!

Nigel Denby

Yakatumirwa naGAtherton paMon, 2017-01-23 12:24