Sengoli: Florence Bailey
Letsatsi La Creation: 27 La March 2021
Ntlafatsa Letsatsi: 19 November 2024
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Litaba

Ho tloha ha mme oa hau au fa li-Flintstones tsa hau tsa pele li sa cheke, u se u nkile maikutlo a ho nka mefuta e mengata ea tlhoko ea letsatsi le letsatsi. Empa likhoeling tse 'maloa tse fetileng, phuputso e kholo e entsoeng ke Setsi sa Patlisiso sa Kankere sa Fred Hutchinson se Seattle e boletse hore bophelo bo botle ha bo na kelello: Basali ba hlahisang li-multivitamine ha ba fokolise kotsi ea mofets'e kapa lefu la pelo mme ha ba phela nako e telele ho feta ba se nang, ho boletse bafuputsi. Lijo, eseng lipilisi, ke moo limatlafatsi tsa hau li lokelang ho tsoa teng. Joale na uena-le limilione tsa basali ba bang-le sentse chelete ea hau nthong eo le sa e hlokeng?

"U ka 'na ua ba-haeba lijo tsa hau li ne li phethahetse ka litsela tsohle," ho bolela Elizabeth Somer, R.D., mongoli oa Tataiso ea Bohlokoa ho Li-vithamine le Liminerale le a Sebopeho setho sa boto ea boeletsi. Empa 'nete ke hore, ha ho le ea mong oa rona ea phelang lefatšeng le phethahetseng,' me mekhoa ea rona ea ho ja e bontša seo. Ka lebaka la ho ja lijo, ho ja litholoana le meroho (joalo ka ha karolo ea 89 lekholong ea basali e etsa), le ho phathahane hoo ba ke keng ba ja lijo tse nepahetseng lijong tsohle, boholo ba basali ha ba finyelle litlhoko tsa letsatsi le letsatsi bakeng sa limatlafatsi tsa bohlokoa, tse kang calcium, magnesium. , folic acid, le vithamine E, ho latela Lefapha la Temo la United States. 'Me ha nako e ntse e ea, mefokolo eo e tla senya boiketlo ba hau.


"Ke ka hona ke khothalletsang hore mosali e mong le e mong a noe li-multivitamin tsa mantlha," ho bolela Somer. "Ha e theko e tlase ebile e netefatsa hore o tla koala likheo life kapa life tsa phepo." Empa leha ho le joalo, o re, mefuta e mengata e kanna ea se lekane. Likhetho tse ling tsa bophelo bo botle tse kang ho roala setlolo se sireletsang letlalo letsatsing kapa ho matha mabelo-li ka eketsa tlhoko ea hau ea livithamini le liminerale tse ling le ho feta. Tsoela pele ho bala ho ithuta hore na ke maemo afe a tloaelehileng a hlokang ho matlafatsoa ke lijo tse eketsehileng e le hore u ka fokotsa kotsi ea ho kula, ho matlafatsa matla a hao, le ho theola lik'hilograma tse 'maloa.

1. O Leka ho Slim Down

U hloka CALCIUM

U tlōle lijo tse theolelang 'me ua ea lebaleng la boikoetliso lehlabuleng lohle-'me u ntse u e-s'o theole liponto tse 5 tsa ho qetela. Ho fana ka eng? Menyetla ke hore u e mong oa basali ba 75 lekholong ba haelloang ke li-milligram tse 1 000 tsa khalsiamo letsatsi le letsatsi. Thuto e ncha ho British Journal of Nutrition e fana ka maikutlo a hore ho se fumane diminerale ena e lekaneng ho ka etsa hore ho be thata ho tlosa boima ba 'mele: Ha bafuputsi ba beha basali ba boima bo feteletseng, ba nang le khaello ea khalsiamo lijong tse nang le lik'halori tse tlaase, ba fumane hore ba neng ba nka 1,200-mg calcium supplement letsatsi le leng le le leng ba tšolla 11 ho feta. liponto ka likhoeli tse 'ne ho feta ba tsoelang pele ho fumana tlase ho 800 mg ka letsatsi. Bafuputsi ba re calcium e ka laola tlhahiso ea leptin, e leng hormone e laolang takatso ea lijo.


Tekanyo ea letsatsi le letsatsi Bonyane 1,200 mg ka letsatsi ka litekanyetso tse tharo tsa 500 mg kapa ka tlase. Mmele o kgona go monya selekanyo seo ka nako e le nngwe fela, Somer a re; mefuta e mengata e na le pakeng tsa 100 le 450 mg. Qoba ho li nka ka caffeine le bran ea koro, tseo ka bobeli li thibelang ho monya.

Mehloli ea lijo kopi e le 'ngoe ea lero la lamunu le nang le khalsiamo (350 mg), li-ounces tse 3 tsa sardine (325 mg), kopi e le 'ngoe ea soya e phehiloeng (195 mg), kopi e le 'ngoe ea cottage chisi (187 mg).

2. O hodima pilisi

U hloka VITAMIN B6

Na u ikutloa u khathetse ebile u le botsoa ka linako tsohle? Ho laola pelehi ho ka ba molato. Phuputsong e entsoeng Univesithing ea Tufts, karolo ea 75 lekholong ea batho ba noang lithibela-pelehi ba neng ba sa noe multivitamin ba ne ba e-na le vithamine B6 e matlafatsang matla. "Ho ka etsahala hobane vithamine e sebelisetsoa ho sebelisa estrogen, e leng karolo ea mantlha lipilisi tse ngata tsa thibelo ea bokhachane," ho bolela mofuputsi ea etelletseng pele Martha Morris, Ph.D. Vithamine B6 e thusa ho fetola lijo hore e be matla le ho boloka methapo ea kutlo e sebetsa, ka hona, ho itokolla ho ka lebisa mokhathala, ho teneha, esita le ho tepella maikutlong.


Tekanyetso ea letsatsi le letsatsi ea 2 mg, eo u ka e fumanang ho tsoa ho li-multivitamine tse ngata. U ka fetola vithamine e tloaelehileng ho ea ho ea pelehi. "Hangata pilisi e 'ngoe le e' ngoe ea bakhachane e na le li-milligram tse 2.6 tsa B6 kapa ho feta," ho bolela Morris. "Empa hlokomela megadoses, hobane khafetsa ho fumana limiligrama tse 100 kapa ho feta ea vithamine ho ka baka tšenyo ea methapo."

Mehloli ea lijo 1 litapole tse besitsoeng (0.5 mg), banana e le 'ngoe (0.4 mg), kopi e le 'ngoe ea lilae tsa pepere e khubelu (0.3 mg).

3. U Meroho

U hloka VITAMIN B12 LE IRON

Hoo e ka bang liperesente tsa 26 tsa batho ba jang nama le liperesente tsa 52 tsa vegans (batho ba qobang lebese le mahe ntle le nama) ba haelloa ke vithamine B12, ho latela phuputso ea haufinyane e tsoang Saarland University Hospital ea Jeremane. Ke hobane lihlahisoa tse entsoeng ka liphoofolo ke tsona feela mehloli ea tlhaho ea limatlafatsi, e thusang ho boloka methapo e phetseng hantle le lisele tse khubelu tsa mali. Somer o re: "Skimp ka B12 khafetsa, 'me u tla ipeha kotsing ea tšenyo ea methapo, mathata a mohopolo le lefu la pelo."

Baremi ba limela le bona ba kanna ba beha bophelo ba bona bo kotsing haeba ba sa shebelle tšebeliso ea bona ea tšepe. Tshepe e nameng e monya ka nepo ho feta mofuta oa mehloli ea limela, joalo ka linaoa le tofu; ka lebaka leo, batho ba jang nama ba hloka 33 mg ea diminerale, ha ba jang nama ba hloka feela 18 mg, ho latela Setsi sa Bongaka. Hobane tšepe e thusa sekepe sa oksijene ho pholletsa le 'mele, ho se fumane ho lekaneng ho ka lebisa mokhathala le phokolo ea mali. Ikopanye le ngaka ea hau pele u nka sesebelisoa sa tšepe, leha ho le joalo-o tla lekola boemo ba mali a hau mme au tsebise hore na oe hloka (tšepe e fetelletseng e ka senya litho, joalo ka sebete le pelo).

Tekanyetso ea letsatsi le letsatsi 2.4 mcg ea vithamine B12 le 33 mg ea tšepe (livithamini tse ngata li fana ka 6 mcg ea B12 le 18 mg ea tšepe). Qoba ho noa pilisi ka kofi kapa tee, e ka thibelang ho monya ha tšepe.

Mehloli ea lijo kopi e le 'ngoe ea lentile (7 mg iron), kopi e le 1 ea lijo-thollo tse matlafalitsoeng (6 mcg B12), burger ea veggie e le 'ngoe (2 mg iron).

4. U Slather on Sunblock

U hloka VITAMIN D

Molemo ho uena-ka ho sebelisa SPF selemo ho pota, o theola haholo menyetla ea hau ea ho ba le mofetše oa letlalo. Empa ho pepesehela letsatsi le sa sireletsoeng ke mohloli o kaholimo oa vithamine D (metsotso e ka bang 15 e phetha palo ea hau ea letsatsi le letsatsi), phepo eo batho ba baholo ba 75% ba haelloang ke eona. Ginde, MD, motlatsi oa moprofesa oa ho buuoa Univesithing ea Colorado Denver School of Medicine. Phepo ea bohlokoa bakeng sa 'mele, vithamine D e itšireletsa lethathamong le lelelele la maemo, ho kenyeletsoa mofetše oa matsoele le mala, lefu la masapo, khatello e phahameng ea mali le lefu la tsoekere.

Tekanyetso ea letsatsi le letsatsi Li-unit tsa 1,000 tsa machabeng (IU) tsa vithamine D3, e matla ho feta vithamine D2. Li-multivitamine tse ngata li fana ka 400 IU.

Mehloli ea lijo 3.5-ounce salmon fillet (360 IU), kopi e le 'ngoe ea lebese le matlafalitsoeng (98 IU), lehe le le leng (20 IU).

5. U ikoetlisetsa peiso

U hloka CALCIUM LE VITAMIN D

Ho otla litselana tse matha ho ka tiisa masapo a hau, empa ho nka maele tse ling ho ka ba le litlamorao tse fapaneng. "Ke eketsa ts'ebetso ka potlako, masapo a hau a kanna a se ke a ba le ts'ehetso kapa matla a ho hanela khatello e phetoang, e o behang kotsing e kholo ea ho robeha khatello ea maikutlo," ho bolela Diane Cullen, Ph.D., moprofesa oa saense ea biomedical ho la Creighton Univesithi.

Empa ho eketsa khalsiamo ea hau le vithamine D (e matlafatsang khalsiamo ea calcium) ho ka u fa tšireletso: Cullen o fumane hore basebetsi ba basali ba Sesole ba Metsing ba nkileng tlatsetso ka 2,000 mg ea calcium le 800 IU ea vithamine D letsatsi le leng le le leng nakong ea thupelo ea libeke tse robeli e ne e le 20 liperesente tse fokolang tsa ho robeha ha khatello ea maikutlo ho feta ba sa kang ba etsa joalo. Cullen o re: "Ho imena habeli tekanyo ea letsatsi le letsatsi ea calcium ho thusa ho lokisa lesapo le ka 'nang la tsoa kotsi koetlisong.

Tekanyetso ea letsatsi le letsatsi Ikemisetsa kalsiamo ea 2,000 mg le 800 IU ea vithamine D pele ho peiso.

Mehloli ea lijo Senoelo sa 3/4 se nang le lijo-thollo tse matlafalitsoeng (1,000 mg calcium le 40 IU vithamine D), kopi e le 1 ea lebese la nonfat (302 mg calcium le 98 IU vithamine D).

6. U moimana

U hloka OMEGA-3 FATTY ACDS

Boholo ba bo-mme ba tla tseba ho jarisa folate le calcium. Hona joale ho na le limatlafatsi tse ling tseo u ka li kenyang setsing sa ntoa: omega-3s. Somer o re: "Mafura ana a phetseng hantle [haholo-holo DHA, e 'ngoe ea mefuta e fumanoang tlhapi] a thusa boko ba lesea le li-receptors tsa pono. Ebile, phuputso ho Journal of Pediatrics e fumane hore bo-mme ba jang DHA e ngata nakong ea bokhachane ba na le bana ba fumaneng lintlha tse phahameng litekong tsa pono le bokhoni ba makoloi ho feta ba fokolang.

Ka bomalimabe, mosali ea tloaelehileng o nka hoo e ka bang 84 mg ea omega-3s ka letsatsi-tlase ho karolo ea boraro ea chelete e khothalletsoang nakong ea bokhachane. Bo-’mè ba bangata ba baimana ba qoba lijo tsa leoatleng hobane ba sitoa ho mamella monko oa tlhapi kapa tatso kapa ba tšohile ka lebaka la mercury e teng. Haeba ho joalo, tlatsetso ke bethe ea hau e ntle ka ho fetisisa. Ho fumana lets'oao le se nang litšila, batla database ea Maemo a Machabeng a Oli ea Litlhapi ho ifosprogram.com.

Tekanyetso ea letsatsi le letsatsi 300 mg ea DHA. Haeba u sa khone ho mamella li-supplement tsa oli ea tlhapi, leka e entsoeng ka motsoako oa algae, joalo ka Life's DHA (lifesdha.com).

Mehloli ea lijo Lijo tse matlafalitsoeng, joalo ka lehe le matlafalitsoeng la DHA (135 mg), kapa litlhapi tse 2 tsa tlhapi e mafura ka beke.

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