Selemo se seng le se seng, bareki ba sebelisa chelete e fetang liranta tse limilione tse likete ho li-vithamine le lisebelisuoa tse ling tsa lijo tse nang le tšepo ea ho tsosolosa kapa ho boloka bophelo ba bona bo botle. Na kaofela ha tsona li tlatsetsa kapa li mpa li lefshoa feela?
Ka lehlakoreng le leng, ho ja lijo tse nang le phepo e nepahetseng, ho lokela ho u fa limatlafatsi tsohle tseo u li hlokang. Empa, ka lehlakoreng le leng, haeba lijo tsa hau li sa tsamaee hantle, tse ling tsa limatlafatsi li ka 'na tsa se ke tsa e-ba teng.
Setsi sa tlatsetso kapa multivitamin se ka thusa ho tlatsa likheo tsa limatlafatsi lijong tsa hau-empa li-multivitamine li ke ke tsa lokisa lijo tse sa jeeng. Ka mohlala, motho ea hloileng litholoana le meroho a ka 'na a se ke a fumana vithamine ea C, mme motho ea hanang ho ja lihlahisoa tsa lebese a ka hloka khalsiamo e eketsehileng. Ho nka sehlahisoa sa letsatsi le leng le le leng ka li-multivitamin / multimineral ke mokhoa o theko e tlaase le o bonolo oa ho netefatsa hore lijo tse khothalletsoang ho ja lijo tse ngata li fumana vithamine le diminerale.
Empa ho thoe'ng haeba u batla ho ja lisebelisoa tsa lijo tse fokotsang kotsi ea lefu le itseng? Maemong a mangata, ho kenyelletsa tlatsetso ho dijo tsa hao tsa letsatsi le letsatsi ha ho etse phapang e kholo, haeba e le teng. Lipatlisiso ha li bontše hore li-vithamine kapa lisebelisoa tse ling li tla fokotsa lefu la pelo kapa kotsi ea ho otloa ke lefu, kapa ho ntlafatsa bophelo ba bophelo. Ho na le bopaki ba hore ho nka vithamine e ngata le li-antioxidants tse ling ho ka ba kotsi bophelong ba hau.
Mefuta e Molemo ea Lijo
Ha u ntse u noa livithamine ha ho rarolle lintlha tsohle tsa hau tsa ho ja le tsa bophelo, ho na le livithamine tse ling ka bomong le mefuta e meng ea phepo ea lijo tse nang le bopaki ba lipatlisiso ho tsona:
Calcium: Nako e khothalletsoang ea khalsiamo bakeng sa batho ba bangata ba baholo e ka ba limiligrama tse 1,200 ka letsatsi, mme bahlahlobi ba tlhokomelo ea bophelo bo botle ba khothalletsa basali ba baholo hore ba nke li-supplements tsa khalsiamo ho fokotsa kotsi ea ho fokola ha masapo.
Vithamine D: U hloka vithamine D ho kenya le ho sebelisa khalsiamo. Boholo ba vitamine ea hau ea lijo bo tsoa ho tsoa letsatsing.
Ho seng joalo, ka karolelano batho ba baholo ba hloka li-Unite tsa Machaba tse 400 tsa vithamine D. Boholo ba litlhaloso tsa khalsiamo li akarelletsa vithamine D.
Oli ea Litlhapi: Omega-3 fatty acids e tla thusa ho thibela lefu la pelo. Litlhapi tsa leoatle tse nang le mafura ke lijo tse ntle tsa omega-3 fatty acids le hoja limela tse kang folaxe li na le omega-3 fatty acids. Liphuputso li bontša hore 0.5 ho ea ho 1,8 dikgerama tsa oli ea tlhapi ka letsatsi ke chelete e sebetsang.
Folic Acid: Folate e fumanoa meroho e tala, makhasi, le limela. Mafura a folic acid a tlatsitsoe bakeng sa mosali leha e le ofe ea ka 'nang a ima. Chelete e khothalletsoang bakeng sa batho ba baholo ke micrograms tse 400 ka letsatsi.
Chondroitin le Glucosamine: Bafuputsi ba Glucosamine / Chondroitin Arthritis Tlhaloso ea Tlhaloso e fumanoe hore barupeluoa ba nang le bohloko bo matla ba ho tlosoa ke lefu la masapo a lefu la masapo a fumanoa ke liphallelo tse ngata tsa bohloko bo nang le li-milligrams tse 1,500 glucosamine hammoho le li-milligrams tse 1,200 tsa chondroitin sulfate.
Li-antioxidants le zinki: Matšoao a Mahlo a Amanang le Lefu Lipatlisiso li bontšitse hore motsoako oa li-antioxidants le zinki tse nkoang e le tlatsetso ea lijo li fokotsa kotsi ea botsofali bo bakoang ke lilemo tsa khale. Morero o sebelisitsoeng thupelong e ne e le:
- Limiliamo tse 500 tsa vithamine C
- Linaha tsa Machaba tse 400 vithamine E
- Li-milligrams tse 15 beta-carotene
- Limiligrama tse 80 tsa zinki e le zinc oxide
- 2.0 milligrams koporo e le cupric oxide
Li-probiotics: Lijo tse kang lijo tsa yogurt le tse nonneng ka tlhaho li na le libaktheria tse bitsoang probiotics. Libaktheria tsena li tšoana le libaktheria tse nang le botsoalle tse tloaelehileng tse fumanoang tsamaisong ea hau ea lijo . Likokoana-hloko li boetse li fumaneha e le li-supplement le lijo tse ka ba molemo ho batho ba nang le lefu la bokooa le bohale.
> Mehloli:
> American Heart Association. "Litlhapi le Omega-3 Li-Acids Acids."
> Huang HY, Caballero B, Chang S, Alberg A, Semba R, Schneyer C, Wilson RF, Cheng TY, Prokopowicz G, Barnes GJ 2nd, Vassy J, Bass EB. "Multivitamin / Mineral supplementation le thibelo ea mafu a sa foleng: kakaretso ea tsamaiso." Am J Lijoana tsa Mmele. 2007 Jan; 85 (1): 265S-268S.
> Setsi sa Sechaba sa Sechaba sa Bophelo sa > Tlhokomelo > Le Bophelo bo Kopanetsoeng. "Lipotso le Likarabo: NIH Glucosamine / Chondroitin Tlhaloso ea Tlhahlobo ea Ramatiki (GAIT)."
> Setsi sa Sechaba sa Sechaba sa Bophelo sa > Tlhokomelo > Le Bophelo bo Kopanetsoeng. "Li-probiotics."
> Mekhatlo ea National Institutes of Health National Eye Institute. "Matšoao a Mahlo a Amanang le Lefu Thuto-Sephetho."