Amavithamini amadoda - izinhlobo, izinzuzo, imithombo, i-supplementation

Wonke umuntu uyavuma ukuthi imizimba yabesilisa neyabesifazane ihlukile. Zinezidingo ezihlukene futhi zidinga amazinga ahlukene omsoco. Ngaphezu kwalokho, izidingo zomzimba kanye nendlela yokuphila ziyashintsha ngokuya ngeminyaka. Ngakho-ke, amavithamini namaminerali ayindawo okungafanele ishaywe indiva. Yimaphi amavithamini okufanele amadoda awathathe?

Amavithamini amadoda - uvithamini A

I-Vitamin A iyisakhi esincibilikayo samafutha esidlala indima ebalulekile emzimbeni. Ibalulekile ekuboneni kahle nasesikhunjeni, futhi iqinisa amasosha omzimba. Kwabesilisa, kubalulekile nangesinye isizathu, njengoba kuvimbela umdlavuza wendlala yesinye futhi kusiza ekugcineni isimiso sokuzala esinempilo. Ngaphezu kwalokho, izakhiwo ze-antioxidant kuvithamini A zisiza ukushelela isikhumba.

Ukuntuleka kukavithamini A kungaholela ezinkingeni ezinkulu zempilo njengokungaboni. Ukushoda kwe-Vitamin A nakho kukhulisa ukuqina kanye nengozi yokufa ngenxa yezifo ezinjengesimungumungwane nesifo sohudo. Izimpawu ezingathi sína kakhulu zokuntuleka kukavithamini A zihlanganisa izinkinga zesikhumba ezifana ne-hyperkeratosis kanye nezinduna.

Imithombo ye-Vitamin A yimifino enamahlamvu aluhlaza, i-broccoli, izaqathe, umango, ushizi, i-salmon, nobisi. Kucatshangwa ukuthi isidingo sansuku zonke sikavithamini A emadodeni singama-900 µg.

Bona futhi: Asebenza kanjani amasosha omzimba?

Amavithamini amadoda - vitamin B9

I-Vitamin B9 eyaziwa nangokuthi i-folic acid, nakuba ibaluleke kakhulu kwabesifazane, ukuba khona kwayo ekudleni nakho kubalulekile emadodeni. Lokhu kungenxa yokuthi uvithamini B9 ubalulekile ekwenzeni ngcono ikhwalithi yesidoda, okusho ukuthi udlala indima ebaluleke kakhulu ekuvundeni. Ngaphezu kwalokho, kuthuthukisa impilo yenhliziyo nezinwele, futhi kusiza ezifweni ezithile zengqondo ezifana nokucindezeleka.

Ezinye zezimpawu ezivamile zokuntuleka kwe-folate emadodeni yilezi: ukungabi namandla, ukuphelelwa umoya nokuzizwa uqulekile, isikhumba esiphaphathekile, ikhanda elibuhlungu, ukushaya kwenhliziyo, ukuncipha kwesisindo nokuphelelwa isifiso sokudla, i-tinnitus, ukuguquka kwesimo sokunambitha, isifo sohudo, ukuluma, imisipha. ubuthakathaka .

I-Vitamin B9 ingatholakala emikhiqizweni efana namantongomane, ubhontshisi, isipinashi kanye ne-asparagus. Kucatshangwa ukuthi isidingo sansuku zonke sikavithamini B9 sincike eminyakeni yobudala futhi endabeni yamadoda amadala sifinyelela ku-400 µg.

Bona futhi: Kunini lapho ukuphelelwa umoya kuyisifo esibi?

Amavithamini amadoda - vitamin B12

I-Vitamin B12 idlala indima ebalulekile ekukhiqizeni amangqamuzana egazi abomvu, i-DNA nezinzwa. Uma umzimba womuntu wesilisa ungatholi i-vitamin B12 eyanele, izinkinga zemizwa kanye nokuphazamiseka kwegazi kungakhula. Ngokombono, lolu hlobo lwenkinga akufanele lwenzeke njengoba amadoda evame ukudla amanani anele kavithamini B12 nsuku zonke, kodwa ngokuvamile anezinkinga zokumuncwa kwawo ngendlela efanele ngenxa yemithi (imithi yokwehlisa umfutho wegazi nokulwa nesifo sikashukela ingaphazamisa ukugaywa kwevithamini emzimbeni. B12).

Ukushoda kwe-Vitamin B12, ngakolunye uhlangothi, kungabangela izinkinga ngesimiso sezinzwa esimaphakathi, ukukhathala, ukuncipha kwesisindo, nezinkinga zezinzwa ezifana nokuwohloka komqondo, ukulahlekelwa inkumbulo, ukudideka, nezinkinga zokulinganisela.

Imithombo ye-vitamin B12 i-salmon, i-clams, i-trout, i-tuna, inyama yenkomo newundlu, iyogathi, noshizi. Kucatshangwa ukuthi isidingo sansuku zonke sevithamini B12 kumadoda amadala singama-250 µg.

Amavithamini amadoda - uvithamini C

I-Vitamin C, eyaziwa nangokuthi i-ascorbic acid, ingenye izakhi ezibalulekile. Ngenxa yezakhiwo zayo ze-antioxidant, ivikela umzimba ekucindezelekeni kwe-oxidative futhi isekela ukulungiswa kwezicubu kanye nokukhula nokulungisa amathambo. Ibalulekile kwabesilisa ngoba isiza ezinkingeni zendlala yesinye, okungadala inkinga yokuchama. I-Vitamin C isiza ekuhlanganiseni kwe-collagen, okuyi-antioxidant. I-collagen yona isiza ukulungisa isikhumba futhi isigcine sithambile. Ngaphezu kwalokho, uvithamini C usiza ukuzinzisa umfutho wegazi nokuvimbela izinkinga zenhliziyo. Kuyasiza futhi ekumunceni i-iron futhi ngaleyo ndlela kusize ukuvimbela ukuntuleka kwe-iron.

Ukuntuleka kwevithamini C kuyivelakancane, kodwa kungenzeka ngokudla okuvinjelwe okunikeza ngaphansi kuka-10 mg wale vithamini ngosuku inyanga noma ngaphezulu. Endabeni yokuntuleka okukhulu kwevithamini C, sikhuluma ngalokho okubizwa ngokuthi i-scurvy. Kungabangela ukukhathala, isimo sokucindezeleka, ubuhlungu bamalunga, nokopha kwezinsini, futhi kuvame ukwenzeka kubantu abangazange badle uvithamini C owanele okungenani izinyanga ezintathu. Kodwa-ke, izimpawu ezivame kakhulu zokuntuleka kukavithamini C zihlanganisa ubuthakathaka, ukucasuka, ubuhlungu bemisipha namalunga, ukuphuma kwegazi, amabala aluhlaza okwesibhakabhaka noma abomvu kuma-cuticles, ukulimaza kalula, nokuphola kwenxeba kancane.

I-Vitamin C iyancibilika emanzini futhi itholakala ezithelweni eziningi nemifino, okuhlanganisa amawolintshi, ama-strawberries, i-kiwi, upelepele, i-broccoli, i-kale, isipinashi namazambane. Kucatshangwa ukuthi isidingo sansuku zonke sevithamini C emadodeni amadala singama-100 mg (kufika ku-1000 mg ngezikhathi zokutheleleka kanye nobuthakathaka).

Amavithamini amadoda - uvithamini D.

Ivithamini ibaluleke kakhulu kwabesilisa njengoba idlala indima ebalulekile ekukhiqizeni i-testosterone, eyehla ngokukhula. Amazinga aphansi e-testosterone, abangela ukukhathala, ehlisa i-libido, ehlisa umzimba futhi asenze sithambekele ezinkingeni ezihlukahlukene zempilo. Yiqiniso, lezi akuzona zonke izinzuzo ze-vitamin D, ebuye isekele impilo yenhliziyo namathambo aqinile, inciphisa ingozi yomdlavuza othile futhi ivimbele isifo sikashukela, esibalulekile emadodeni amadala. I-Vitamin D ingase ibe nendima ekuvimbeleni nasekwelapheni umfutho wegazi ophakeme, ukungabekezelelani kweglucose kanye ne-multiple sclerosis.

Ukuntuleka kwe-Vitamin D kuzibonakalisa njengobuhlungu bethambo kanye nobuthakathaka bemisipha. Ezinye izimpawu ezingathi sína zokuntuleka kwalesi sakhamzimba ukwanda kwengozi yokufa ngenxa yesifo senhliziyo, ukukhubazeka kwengqondo kubantu asebekhulile, nomdlavuza.

I-Vitamin D ivela ngokwemvelo ezinhlanzini ezinamafutha (njengama-sardine noma i-salmon). Ingadliwa futhi ngokudla imikhiqizo enothiswe ngayo, okungukuthi ubisi, imikhiqizo yobisi kanye nezinhlamvu. Isikhumba sethu singakhiqiza i-vitamin D ngokwayo ekukhanyeni kwelanga, ngakho akufanele sigweme ilanga ngazo zonke izindleko. Kucatshangwa ukuthi isidingo sansuku zonke sikavithamini D sisukela ku-800 kuya ku-2000 IU, kuye ngeminyaka yobudala.

Bheka futhi: Ilanga likushise? Ungakwenzi lokhu nganoma yisiphi isizathu. Kuzoba kubi nakakhulu!

Amavithamini amadoda - uvithamini K.

I-Vitamin K ibalulekile ekwakheni nasekugcineni amathambo, ekuvimbeleni isifo senhliziyo, nokujiya kwegazi. Ukuntuleka kwe-Vitamin K kuyivelakancane kubantu abadala, kodwa uma sinezinkinga zamathumbu, isifo sesibindi, noma sithatha imithi ethile kadokotela, singase sibe sengozini.

Ukushoda kuholela ekuhlulekeni kwegazi elijiyile kanye nokopha okungenzeka kwezinye izindawo ngaphandle kwendawo esikiwe noma yenxeba. Ukopha kungase futhi kubonakale uma othile elima kalula, amahlule egazi amancane ngaphansi kwezipho zakhe, noma edlula indle ebukeka imnyama bhuqe (cishe njengetiyela) futhi inegazi elithile.

I-Vitamin K itholakala emifino eluhlaza njengeklabishi, i-broccoli nesipinashi, kanye nasezinhlanzini namaqanda. Kucatshangwa ukuthi isidingo sansuku zonke sikavithamini K kumadoda amadala singama-65 µg.

I-Potassium yamadoda

Esinye isithako okungafanele siphuthelwe ekudleni kwabesilisa i-potassium. Kuthinta impilo yesimiso sokujikeleza kwegazi, amathambo kanye ne-metabolism. Ingamisa umfutho wegazi, isize ekugayeni ukudla, futhi ivimbele ukugogeka kwemisipha, amadoda amaningi alwa nayo, ikakhulukazi uma ephuza imithi yomfutho wegazi ophakeme, isifo sikashukela, noma isifo semithambo yenhliziyo.

Ukushoda kwe-potassium kuholela engcupheni yezinso, unhlangothi kanye ne-hypokalemia. Lesi simo sokugcina siyingozi kakhulu ngoba ku-hypokalemia, amazinga e-potassium egazini aphansi, okuholela ekuqineni kwemisipha, ubuthakathaka futhi, kwezinye izimo, ukukhubazeka. Yebo, i-potassium ephezulu nayo iyingozi empilweni yakho njengoba ingabangela isifo senhliziyo ngisho nokufa.

I-Potassium ingatholakala kumakhowe, kubhontshisi, kubhatata, ama-prunes, ubhanana, ukwatapheya, i-salmon, i-tuna, inyama yenkomo nobisi. Isidingo sansuku zonke se-potassium kwabesilisa abadala silinganiselwa ku-4700 mg.

Bheka futhi: Izindlela zenkontileka. Izinhlobo, izimbangela, amakhambi asekhaya ama-muscle spasms

I-ayina yamadoda

I-ayoni idingeka emzimbeni ukuze ukhiqize i-hemoglobin. Lokhu kubalulekile ngoba i-hemoglobin esemangqamuzaneni abomvu egazi ithwala umoya-mpilo usuka emaphashini uwuyise kuzo zonke izingxenye zomzimba. Yingakho ukuntula okusansimbi kungabangela ukukhathala, isiyezi, isikhumba esiphaphathekile, nobuhlungu bekhanda. Kuyathakazelisa ukuthi amadoda athambekele ekugcineni insimbi eningi emizimbeni yawo kunabesifazane, yingakho ukuntuleka kwe-iron kungavamile kakhulu emadodeni.

Imithombo yensimbi i-offal, imifino eluhlaza okumnyama, utamatisi, amazambane, amantongomane, ubhontshisi, okusanhlamvu, kanye noshokoledi. Isidingo sensimbi sansuku zonke samadoda amadala sicatshangwa ukuthi singama-20 µg.

Bor for amadoda

Esinye isithako esibalulekile ekudleni kwamadoda i-boron. Isiza umzimba ukuthi ukhiqize amathambo aqinile nanempilo. Imiphumela yayo empilweni yamathambo iyisihluthulelo sokunciphisa izinkinga zamalunga. Kutholakale futhi ukusiza ukwelapha i-osteoarthritis. Izicubu zemisipha nazo zithembele kumthamo onempilo we-boron. Nokho, emadodeni, i-boron idlala indima ebalulekile njengoba ihileleke ekukhiqizeni i-estradiol ne-testosterone. Kukusiza ukuba ubambe amaminerali kanye nezakhamzimba, okudlala indima ebalulekile empilweni enempilo yocansi.

Ayikho idatha enembile ngokushoda kwe-boron. Kukholakala ukuthi ukuntula kwalesi sakhi kungase kuthinte ukusebenza kobuchopho ngokunciphisa ukuphaphama kwengqondo kanye nokuphazamisa ukusebenza kobuchopho. Ukudla okuphansi kwe-boron nakho kubonakala kunciphisa amazinga e-plasma kanye ne-serum calcium futhi kwenyusa i-serum calcitonin namazinga e-osteocalcin kwabesilisa nabesifazane, okungase kuthinte ukuminyana kwamaminerali amathambo.

I-Boron ingatholakala kumaprunes namabhilikosi, omisiwe, ukwatapheya, ama-apula, ubhontshisi omisiwe, ubisi namazambane. Isidingo sansuku zonke se-boron kwabesilisa abadala sithathwa njenge-20 mg.

I-Omega-3 fatty acids yamadoda

Ama-omega-3 fatty acids ehlisa i-triglycerides, ehlisa umfutho wegazi futhi agcine inhliziyo ishaya ngendlela evamile. Lesi sici sibaluleke kakhulu emadodeni angaphezu kweminyaka engama-30 njengoba inhliziyo nempilo yabo kuba sengcupheni. Ngaphezu kwalokho, ama-omega-3 fatty acids nawo asekela umsebenzi wobuchopho, avimbele izifo ezinjengokuwohloka komqondo nokulahlekelwa inkumbulo.

Ama-omega-3 fatty acids nawo ayindlela yokunciphisa ingozi yesifo senhliziyo nokunciphisa amathuba okuba ne-metabolic syndrome. Ama-omega-3 fatty acids nawo asiza ekunciphiseni ukuvuvukala nobuhlungu bamalunga, futhi lapho ehlanganiswa ne-calcium namafutha e-primrose yakusihlwa, akhulisa ukuminyana kwamathambo futhi avimbele ukukhumuzeka kwamathambo, ngisho nakubantu asebekhulile.

Ukushoda kwalesi sakhamzimba ekudleni kubangela izinkinga ngesikhumba, izinwele nezinzipho (isikhumba somile, izinwele zishwabene, nezinzipho zincane, zixega futhi ziyaqhekeka), ukuqubuka, inkwethu, ukukhathala kanye nenkinga yokulala, izinkinga zokugxilisa ingqondo. , ubuhlungu obuhlangene kanye namajaqamba emilenzeni. , izimpawu zokungezwani komzimba nezinkinga zenhliziyo nemithambo yegazi.

Yebo, ama-omega-3 fatty acids angatholakala ezinhlotsheni eziningi zezinhlanzi (isb. amasardine, i-salmon, i-tuna ne-mackerel), kodwa futhi ku-linseed, imbewu ye-chia, ama-walnuts, ama-kale noma amafutha emifino (amafutha e-rapeseed, amafutha e-linseed namafutha) . ubhontshisi wesoya). Kucatshangwa ukuthi amadoda anempilo kufanele adle cishe i-1000 mg ye-omega-3 fatty acids ngosuku.

Bona futhi: Amajaqamba emilenzeni ebusuku akugcina uphapheme? Nawa amakhambi asekhaya asebenzayo

Zinc zamadoda

Kwabesilisa, i-zinc nayo iyingxenye ebaluleke kakhulu, edlala indima ekuhlukaniseni amaseli nokukhula, kanye nasekuhlanganiseni kwe-DNA. Iphinde isekele ukuphulukiswa kwesilonda kanye nempilo jikelele yamasosha omzimba. Ngaphezu kwalokho, i-zinc isiza ukulawula i-testosterone nenye i-hormone yocansi, okungukuthi i-prolactin, ngenxa yokuthi i-zinc inethonya elinamandla ekusebenzeni kocansi kwamadoda.

Ukushoda kwe-zinc kubonakala ngeso lenyama. Indoda izobukeka igula, okubangelwa izimpawu zokuntuleka kwalesi sakhi, njengokulahlekelwa izinwele, ukulahlekelwa umuzwa wephunga nokunambitha, ukuguquguquka kwesikhumba, ukuphulukiswa kwesilonda kancane kanye nezifo ezivamile.

Nakuba i-zinc ingatholakala emithonjeni yezitshalo, kuyoba nzima ngomzimba ukuyisebenzisa. Ngenhlanhla, i-zinc ingatholakala nasekudleni okufana nenyama yenkomo, ama-oyster kanye nengulube. Ingabuye itholakale kuma-cashews, ama-alimondi, nama-chickpeas. Kucatshangwa ukuthi imfuneko ye-zinc yansuku zonke yamadoda kufanele ibe ngu-11 mg.

I-Selenium yamadoda

I-Selenium ingesinye isithako esibalulekile emadodeni njengoba ibonise izinzuzo zokuzala kwabesilisa kokubili lapho ithathwa iyodwa futhi ihlanganiswe nezinye izakhi. Kolunye ucwaningo olwanyatheliswa ku-Experimental Techniques in Urology & Nephrology ngo-2017, amadoda angenalutho anqunywe ama-microgram angu-50 we-selenium kanye ngosuku izinyanga ezintathu. Ngenxa yalokho, amazinga e-testosterone kanye nenani lesidoda liyenyuka, kanye nokuhamba, amandla kanye ne-morphology. Ocwaningweni lapho amadoda angenayo inzalo ethatha i-selenium kanye novithamini E, A, noma C, ikhwalithi yesidoda iyonke yenyukile.

Amazinga aphansi e-selenium ahlotshaniswa nesifo senhliziyo, i-rheumatoid arthritis, ukungazali kwabesilisa, ukucindezeleka nokukhathazeka. Ucwaningo luye lwabonisa ukuthi amazinga e-selenium afanele angasebenza ngempumelelo ekwehliseni ukwenzeka kwamathumbu, amaphaphu, isibindi kanye nomdlavuza wendlala yesinye, okwenza kube iminerali ezuzisa kakhulu.

I-Selenium ingatholakala kugalikhi namantongomane aseBrazil. Kucatshangwa ukuthi imfuneko ye-selenium yansuku zonke yamadoda kufanele ibe ngu-55 µg.

Magnesium emadodeni

I-Magnesium ingenye yamaminerali amaningi kakhulu emzimbeni womuntu. Kusukela ekufinyezweni kwemisipha kuya empilweni yamathambo, kuhileleke ezinkambisweni ezihlukahlukene. Kubalulekile ukwakheka kwamaprotheni, ukusebenza kwezinzwa, ukulawula ushukela, kanye nezinqubo zamakhemikhali ezingaphezu kuka-300. Kubantu besilisa, kubalulekile ngezizathu eziningana.

Okokuqala, isekela ukukhiqizwa nokusebenza kwe-testosterone. Okwesibili, i-magnesium idlala indima ebalulekile ekuguquleni ukudla esikudlayo kube amandla futhi ingathuthukisa izinga lokulala ngokudlulisa izimpawu ezikhuthaza ubuchopho nemisipha ukuba kukhululeke. Okokugcina, futhi okwesithathu, i-magnesium iyisakhi esibalulekile senhliziyo futhi ingathathwa isikhathi eside ukusekela ukusebenza kwenhliziyo enempilo. Leli phuzu lokugcina libaluleke nakakhulu uma siqaphela ukuthi isifo senhliziyo siphezulu kwabesilisa kunabesifazane.

Ukuntuleka kwe-Magnesium kungaholela ezinkingeni zempilo ezihlanganisa umfutho wegazi ophakeme nesifo senhliziyo, isifo sikashukela, i-osteoporosis, kanye nekhanda elibuhlungu. Izimpawu zokuntuleka kwe-magnesium zihlanganisa ukungakuthandi ukudla, isicanucanu nokuhlanza, ukukhathala, ukuquleka, ukuntweza, ukuqina kwemisipha, ukusebenza ngokweqile, ukozela, kanye nezigqi zenhliziyo ezingavamile.

Ama-alimondi, ubhontshisi omnyama, amantongomane, imbewu, ubhanana, nemifino enamaqabunga ingaba imithombo emikhulu ye-magnesium. Kucatshangwa ukuthi isidingo sansuku zonke se-magnesium emadodeni kufanele sibe phakathi kuka-400 no-420 mg.

I-calcium yamadoda

Isithako sibaluleke kakhulu kumadoda amadala. Umzimba udinga i-calcium ukuze ugcine amathambo nemisipha kunempilo. Ukungabi nayo i-calcium eyanele ebuntwaneni kungase kubangele i-osteoporosis kamuva ekuphileni, isifo lapho amathambo eba buthakathaka futhi aphuke noma aphuke kalula. I-calcium isiza ukuphatha imisebenzi yemisipha njengokuphumula nokufinyela.

Ngezinye izikhathi isibonakaliso sokuqala sokuntuleka kwe-calcium ukuphuka okungalindelekile noma ukulahlekelwa izinyo. Uma ukushoda kwe-calcium kubi kakhulu noma kubi kakhulu, ungase ube nokugedla kwemisipha noma amajaqamba, ukugedla noma ukuzwa ukuvutha emlonyeni naseminweni, izinhlungu zobuso kanye nama-tic, ukudlikizeka nokuzamazama (ukulahlekelwa i-calcium emathanjeni kubizwa ngokuthi i-osteopenia uma ithambile. , kanye ne-osteoporosis uma isinda). Ezinye izimpawu zokuntuleka kwe-calcium zihlanganisa ubunzima bokugwinya, ukuquleka, ukucasuka, umfutho wegazi ophansi, amajaqamba emathunjini, ubuhlungu emhlane noma okhalweni, nokuphuka kokucindezela.

Imithombo emihle ye-calcium yimikhiqizo yobisi enamafutha amancane nenganamafutha njengobisi, iyogathi, noshizi. I-calcium ingatholakala kumasardine, i-tofu, ubisi lwesoya, nemifino enamahlamvu efana ne-kale ne-kale. Kucatshangwa ukuthi imfuneko ye-calcium yansuku zonke yamadoda kufanele ibe ngu-800 mg, kodwa kuncike eminyakeni yobudala.

Iodine emadodeni

I-iodine emzimbeni isetshenziselwa ukulawula amahomoni, ikakhulukazi amahomoni egilo (ikakhulukazi amahomoni e-T3 kanye ne-T4 asiza ukulawula ukuthi uwashisa kahle kangakanani amakholori). Lokhu kusho ukuthi idlala indima ebalulekile ekulawuleni imetabolism yakho. Iphinde isekele impilo yamasosha omzimba. Uma inani le-iodine emzimbeni linganele, singase sibe nezinkinga zegilo, ezingase zibangele ukukhuluphala noma i-goiter engathandeki.

Iodine ingatholakala ekudleni kwasolwandle okuningi, izimila zasolwandle, iyogathi, nobisi. Iodine ingatholakala nakusawoti wetafula one-iodized. Kucatshangwa ukuthi isidingo se-calcium nsuku zonke kufanele sibe phakathi kuka-150 no-300 µg.

Bona futhi: Asebenza kanjani ama-hormone egilo?

Amavithamini amadoda - ezinye izinto

Nakuba, eqinisweni, i-creatine ingeyona i-vitamin noma amaminerali, kodwa i-amino acid, ibaluleke kakhulu emadodeni. Kwenzeka ngokwemvelo kumaseli emisipha. Umsebenzi we-creatine ukukhulisa amandla okukhiqiza amandla, okugcina kukhuphula izinga lokukhula kwemisipha. I-Creatine ingatholakala enyameni ebomvu nezilwane zasolwandle. Kucatshangwa ukuthi imfuneko yansuku zonke ye-creatine ingu-5g kuphela ngosuku, kodwa singase siyidinge eyengeziwe uma siziqeqesha ngamandla. Khona-ke kuzoba lula futhi ukusizakala ngezithako ze-creatine.

Esinye isithako esingase sibe nesithakazelo emadodeni i-saw palmetto. Iwuhlobo lwesundu oluvela e-United States, eYurophu nase-Afrika. I-Saw palmetto ivame ukusetshenziswa ezithasiselweni zokuthuthukisa impilo ye-prostate, amazinga e-hormone ebhalansi, nokuvimbela ukulahlekelwa izinwele emadodeni. Ngaphezu kwalokho, ihlotshaniswa nenani lezinye izinzuzo, okuhlanganisa ukuvuvukala okuncishisiwe nokusebenza okuthuthukisiwe komchamo. I-Saw palmetto fruit extract iyisithako samalungiselelo amaningi atholakala ezitolo.

Amavithamini amadoda - multivitamins

Nakuba ukusetshenziswa kwamavithamini amaningi kubonakala kukuhle lapho siqaphela ukuthi awathembisi, ikakhulukazi uma wazi ukuthi asihlangabezani nazo zonke izidingo zokudla okunomsoco emizimbeni yethu ngokudla kuphela, ucwaningo ngokusebenza kwawo luxubile. Ngokwemiphumela yocwaningo lwango-2017 olushicilelwe ku-Nutrition Journal, mancane amathuba okuthi ama-multivitamin angalimaza abantu abaningi abanempilo.

Udokotela, lapho kutholakala ukuthi unokuntuleka kwezakhi ezithile zomsoco, ngokuvamile uzoncoma ukuthatha i-vitamin eyodwa esikhundleni se-multivitamin, njengoba i-multivitamin izoqukatha izakhi ezengeziwe isiguli esingase singadingi. Kufanele futhi kukhunjulwe ukuthi ama-multivitamine awahloselwe ukufaka esikhundleni sokudla okulinganiselayo, futhi ahloselwe abantu abangakwazi ukuhlangabezana nezidingo zabo zokudla okunomsoco ngokudla kuphela. Ukusetshenziswa kwe-multivitamin akudingekile ngaso sonke isikhathi.

Bona futhi: Isebenza kanjani i-multivitamin futhi iyasebenza?