Mavitamini kwa amayi pambuyo pa zaka 50

Ofufuza apeza kuti mu theka lachiwiri la moyo, mavitamini ndi ofunika kwambiri kusiyana ndi ubwana. Komanso, mavitamini kwa amayi pambuyo pa zaka 50 ndi ofunikira, ngakhale kuti zikuwoneka kuti ambiri amatha kuchepa pang'ono, monga momwe kagayidwe kake kameneka kakuyendera pang'onopang'ono kuposa zaka khumi zapitazo. Pachifukwa ichi, thupi limatenga nthawi yambiri kuti iwononge zakudya zomwe zimadza ndi chakudya.

Komabe, monga momwe amasonyezera, mavitamini kwa amayi ndi ofunikira makamaka zaka 50. Pankhaniyi, kulandila kwawo sikuyenera kuchepetsedwa, koma, mosiyana, kuwonjezeka.

N'chifukwa chiyani akuwonjezera mavitamini?

Zaka zomwe zikukambidwa zimadziwika ndi kukonzanso kwa thupi lachikazi, pokhudzana ndi kulowa m'nthaŵi yapadera. Mavuto a moyo, maonekedwe a mayi omwe amagwirizanitsidwa ndi kutayika kwa magazi ndi zakudya m'thupi pamwezi, komanso kubereka ndi kutulutsa mimba - zonsezi zitatha 50 zimadzimva bwino, ndipo mkaziyo amayamba kutaya mwachangu osati kokha kukongola, komanso thanzi.

1. Khungu limakhala lochepetsetsa komanso locheperapo, lomwe limapangitsa kuti liziyenda bwino.
2. Misomali, yopanda moyo ndi yopanda moyo.
3. Mavitamini abwino kwa amayi pambuyo pa zaka 50 ndi oyeneranso chifukwa tsitsi lowala ndi lopanda pang'onopang'ono limakhala losalala ndi lopweteka.
4. Mafupa amakhalanso amphamvu kwambiri: porosity imawonekera, kutanthauza chizoloŵezi chophwanyidwa ndi kufooka kwa magazi .
5. Kusintha kumatchulidwanso m'maganizo: amayi nthawi zambiri amakwiya komanso amanjenjemera; ali ndi matenda a mgwirizano, kupwetekedwa kwaphweka.

Kugwiritsa ntchito masamba ndi zipatso sizingathe kupereka thupi la mayi wazaka 40 ndi mavitamini oyenerera komanso oyenerera, omwe amatanthauza kuti vitamini zovuta ndizofunikira. Komabe, mavitamini osadziwika okha osasankhidwa sangathe kupereka zotsatira zabwino. Kudya kokwanira ma vitamini kungaperekedwe ngati akulimbikitsidwa ndi katswiri. Izi ndizofunikira chifukwa kulandila kosayendetsedwa kungayambitse kuwonjezera pa zovuta komanso m'malo mogwiritsa ntchito mankhwala, mosiyana ndi ndiwo zamasamba ndi zipatso zomwe zili ndi mavitamini ambiri ndipo sizikhoza kuvulaza thanzi.

Kodi mavitamini ndi ati?

Kutenga mavitamini ayenera kukonzedwa mwanzeru komanso mwachangu, ndiko kuti, kumvetsa mavitamini kuti amwe pambuyo pa zaka 50.

1. Vitamini D , yomwe imayenera kulowa thupi osati mwa mankhwala okhaokha, komanso mu zakudya zomwe zimadya. Chizolowezi tsiku ndi tsiku ndi 2.5 μg. Kulandira kwake kumathandiza kuti mano, misomali, tsitsi, zisamayende bwino, zimathandiza kuti pakhale vutoli. Amapezeka mu nsomba zamadzi, bowa, nkhuku yolk, caviar, mankhwala a mkaka.
2. Vitamini K "amathandiza" mu ntchito ya vitamini D pobwezeretsa mkhalidwe wa misomali ndi tsitsi, kulimbikitsa dzino lachitsulo. Kuonjezera apo, kupezeka kwake kumakhudza mlingo wa magazi, ndipo umakhudza kwambiri ntchito ya m'matumbo. Khalani nyemba, tsabola wokoma, sipinachi ndi kabichi broccoli. Zambiri zamtunduwu zimapezeka mu chakudya cha nyama. Tsiku loti thupi lizichita mwachibadwa limafuna pafupifupi 90 mg ya vitamini K.
3. Vitamini F , yomwe imaphatikizapo mafuta ophatikiza ndi omega-3 ndi omega-6, amachititsa kuti magazi asamawonongeke, amathandizira kuchotsa edema, kumathandiza kuchiritsa ndi kubwezeretsa khungu. Ali ndi zotsatira zabwino pa chikhalidwe cha kubereka. Opezeka mu mafuta onse a masamba, nsomba mafuta ndi avocado. Azimayi atatha zaka 50 amafunika vitamini 10 mg.

Kuwonjezera pamenepo, kulandiridwa mavitamini ovuta kwa amayi pambuyo pa zaka 50 akuwonetsedwa, monga Tsi-Klim, Vitrum Zenturi, Undevit, Zilembo 50 kuphatikizapo. Komabe, mlingo, kapangidwe ndi kawirikawiri kovomerezeka ziyenera kukhazikitsidwa ndi dokotala.