He huakore te nuinga huaora, engari i reira e te hunga e kia tangohia e koe

Ko te tohutohu tino angamaheni ki te tiaki hauora pai me te āhua tinana pai e taea e koe whakaaro, tangi reira rite tenei: kai hauora kai, mahi, me te kore e wareware ki te tango koutou huaora.

Heoi, Me reira huaora?

Studies e ngā rōpū motuhake, me tohunga i roto i te tekau tau tata, a kihai i whakaaturia rawaka taunakitanga o te hiahia mo te fariiraa atu o etahi o nga huaora tino rongonui whakahaere. ara mutu etahi o nga rangahau e taea te huaora i roto i ngā rahinga nui kia kino ki te hauora. Etahi o nga matūkai tangohia i roto i te puka pharmacological, ka taea e tīmata te tupu whakatere o ngā pūtau mate pukupuku, me etahi - ki te whakatairanga i te hanganga o kohatu tākihi.

Heoi, ahakoa te raraunga hou, ūngutungutu taunakitanga tauanga i runga i te meka e te kohi o huaora i runga te ao e kore anake e kore e whakaiti, engari whakanuia ana.

He aha e ti'a ia tatou ki te mohio e pā ana ki te huaora?

He faufaa mo te mahi whai hua o te tinana, me te pai-oranga huaora me ngā ōpapa, engari e kore e auraa e hiahia megadoses te tinana. e kore ratou e whakaora ia koutou i te mate, me te roa o koutou ora. I roto i te nuinga o te wā, he pai nui mo te hauora o te tinana i te ratou analogs pharmacological nga puna tūturu o huaora.

Heoi, i roto i te tahi mau āhuatanga me mo etahi iwi ki pota teitei o etahi huaora kia tika, i roto i te take i taua, o te akoranga, ratou kia tangohia atu. Hei tauira, te tinana o te wahine, e ngana ana ki te tiki hapu, te weikana me kaihuawhenua, kaitäkaro me iwi e mate ana i te kore o te ra ranei i pohokore, Me pota anō o etahi huaora. I tua atu, i reira e he maha o huaora painga, e he uaua ki te whiwhi i te kai, me e kia tangohia wā.

Tenei ko te rārangi o raau taero e kia karohia, me te hunga e he pai e kore e wareware.

multivitamins

Wareware e pā ana ki a ratou, ka arotahi koutou whakarongo i runga i te tika, he kai whārite, i roto i nei i reira ko te nui rawaka o te kai, hua, huawhenua me otaota.

No te tau maha, whakaaro complexes huaora te tika: Huaora C ki te whakapai ake te mate, huaora A mo te whakapai ake kitenga, huaora B mō te pūngao, me te pera i runga i. Na, Heoi, whakaaturia rangahau kua e enei huaora kia tatou e ngana ana noa ki te kai tika. I roto i te tua, he toenga tūturu o te tahi mau huaora mo nga tau maha, kua he pānga tōraro i runga i te hauora.

huaora D

Ko tōna tango utu, rawa te hunga e ora i roto i ngā rohe ki te roa, toetoe kapua. tauturu Huaora D whakakaha wheua, a he reira āhua uaua ki te whiwhi i te kai.

Ahakoa te meka e huaora D he reira i roto i rahinga iti i roto i te nuinga o ngā kai, Me to tatou tinana te rota o reira, no te mea he reira haepapa mo te Kawanatanga konupūmā tika, me te rawaka. He pai ki te tiki huaora D i te rā, engari e kore e he wātea i roto i rite moni katoa o reira.

antioxidants

Wareware e pā ana ki a ratou. Oversupply o enei matū i roto i te tinana ārahi ki nui ake te mōrea o te mate pukupuku. Antioxidants i roto i te hua i te rota pai ki te tiki i te nui e tika ana i ngā mātāpuna taiao.

Huaora A, C me te E - antioxidants e he tino whai hua ki te whiwhi i te kai. Ki te kore koe e kino i enei matū, me te tango ia ratou i roto i te nui, tiaki ratou ki te mate pukupuku, me te mau tonu te hauora whānui. Heoi, ki te maha rawa o ratou i roto i te tinana, kia waiho te pānga te ritenga.

huaora C

Ahakoa te meka e ko pea tenei te huaora tino rongonui i roto i te ao, he tairitenga pharmacological ko te tuwhene, ki te taea e koe te utu ki hua citrus, tōmato, me te tahi atu hua hou, huawhenua, hua me otaota. Ngā taonga i roto i te rōpere huaora C.

Ano, pūtaiao e kï reira e te pānga o te huaora C i runga i te whawhai matao me tona ārai - tetahi mea anake kōrero tāone me megadoses e te tinana e tango te hua o te kai askorbinki rite sweets, kia hua i roto i te hanganga o kohatu i roto i te ate.

Huaora B ₃

Haere i te pōkai o te tarukino me te haere tika tonu ki te tau huawhenua me te ika. huawhenua taua pakiaka rite beets me kāreti whero, me te tuna, haramono me ētahi atu puna ika whero e whakarato koe te nui e hiahiatia ana o tenei huaora.

Kua Kua tata hono tenei matūkai mō ngā tau maha ki te ārai o tata katoa mate, i Alzheimer a ki te mate te ngakau. Heoi, kua whakaaturia rangahau tata e te mea e tika ana ki te whakaiti i te rongonui o tenei huaora.

He ako nui ki runga i, ka whakaputaina i roto i 2014, whakakitea e te horopeta o te huaora B _3, tangohia e tūroro ki pōrearea Cardiovascular tonu me auau, e kore e pā te tukupu o ngā taumata cholesterol. Ano, whakakitea iwi nei ka mau B ₃ he hehema nui ki mate me ngā raruraru ate atu te rōpū mana tukinotia ki placebo hei utu o te huaora.

probiotics

He pai ki te hoko atu te miraka, me te tahi atu hua miraka. E kore te mea ano e taea ki te aromatawai tika te pānga o tāpiringa probiotic i runga i te hauora o te rauropi te pūtaiao.

Teuteu ki probiotics i te whiwhi anake whakauka, engari kua noaa kē ratou mākete tino moni - $ 23 piriona i roto i te 2012. Ko te tino ohie to ratou whakaaro - ki te whakaongaonga i te huakita pai i roto i te wahi kūnatu.

Heoi, e kore te mea katoa tika te whakatinanatanga o tenei whakaaro. kino ia probiotics te tangata i te tauturu me te tangata, me i reira he kore ara ki te whakatau ngā pānga ki te whakautu pai kino ranei. Na reira, hei utu mo o te aufauraa i te moni mo te tarukino ki te āhuatanga mohiotia e kore e katoa, pai te hoko i tetahi wahi nui o te tiihi.

konutea

Tenei taonga - anake nga tetahi o nga tāpiringa ngā me huaora e te hunga whai hua i roto i tohe maremare mau pūtaiao kï. Mineral whakaiti te kaha o rhinoviruses ki tini me te reira te whakaiti i te roanga e kore anake o te matao noa, engari ano hoki ārai te mate, pērā huaora C.

I roto i te 2011, i whakahaere te ako o e rua ngā rōpū o te iwi huaketo ki te matao noa, tetahi o i tangohia e konutea, te atu - he placebo. Kaiuru tango konutea faaite te tohu atu ngawari me te iti iho roa te akoranga o te mate.

huaora E

Takahi mua te rongoā tika mō te kōkihi - he reira tastier me hauora. Kua he toenga o te huaora E i roto i te tinana kua pā ana ki te kaha ake te tūpono o te mate pukupuku.

I tua atu, e te ihirangi tiketike o antioxidants i roto i te tinana arata'i ki nga tangata i te mōrearea mō te matepukupuku repeure i te 2005, i whai pānga ai ki nui haere tahuti rite ki te hua o te tuwhena rawa roa, me te tonu.

waikawa folic

Ki te he hapu koe ranei mea ana ki te riro hapu, ka anake whai hua te ihirangi tiketike o te waikawa folic i roto i to koutou tinana. Tenei huaora B whakamahia e te tinana ki te hanga i ngā pūtau hou, wahine kia hapu, kawenga hoki te tipu o te tamaiti hauora, e tūtohu ana ki te tango i micrograms 400 o waikawa folic ia ra ki te mau tonu i te taumata e hiahiatia ana o ngā matūkai.

I tua atu, kua whakaaturia e rave rahi ako mōrearea iti o abnormalities i te whanaketanga o te ira rite te hua o te horomanga waikawa folic i roto i te hapūtanga.