Ingqwalaselo yeZongezelelo zeDetary
Kwiminyaka embalwa edlulileyo, izongezo zokutya ziye zaziwa kakhulu kwii-US. Uninzi lwabantu baseMerika ngoku bathabatha iitrob, iivithamini, amaminerali, kunye neendlela ezahlukeneyo zonyango kwifomu yokuxhaswa, loo mveliso kuthiwa uncedise nayo yonke into esuka kwi-arthritis ibe yintlepheko yempilo ekukhuseleni kwiqanda elifanayo kunye nomhlaza.
Ngexesha elifanayo, iingxelo zeendaba ezongezelelweyo zokutya zisoloko ziphikisana, kunye nezifundo ezininzi ezibonisa ukuba izongezo ziyakwazi ukulwa nazo zonke iintlobo zokugula kunye nabanye bacetyisa ukuba ezinye izongezelelo zingabangela ingozi enkulu yempilo.
Ukuba udidekile malunga nokuba izongezo zokutya zilungele wena, funda ufumane uncedo ekwenzeni ukhetho olungaphezulu lwezinto ezifanelekileyo , ukuphepha iimpazamo eziqhelekileyo kunye nokufikelela kwimpilo efanelekileyo.
Qala Ngomdla weMpilo eqinileyo
Ukuze ube ngumntu onobuchopho, kufuneka ulandele ukutya okunokulinganisela okugcwele izithintelo, iziqhamo, kunye nezinye izinto zokutya ezipheleleyo ezinezondlo ezibalulekileyo. Kanti, ngokusoloko, abantu bajika kwii-supplements njengeendlela zokwenza apho ukutya kwabo kukufutshane.
Ngokucwangcisa ukutya okulungileyo-kwaye uvelise isongezelelo ukuze uzalise ezo zikhefu, uzikhanyela inzuzo ebalulekileyo yokutya okusekelwe ngokutya-isiphumo sokusebenzisana esenzekayo xa ukuhlanganiswa kokutya kusebenza kunye ukuvelisa amandla utshintsho kwi-biochemistry yakho. Ekubeni izongezelelo azikwazi ukudala ukudibanisa, unokuphelisa ukungaphumeleli kwiintlawulo ezinkulu zempilo.
Kubalulekile ukuba uqaphele ukuba abanye abantu (njengalezo ezinezithintelo zokutya) banokuzabalazela ukuhlangabezana neemfuno zabo zondlo naphezu kwemizamo yabo yokulandela ukutya okunomdla, okuhlukahlukeneyo. Ukuba ujongene nemiba enjalo, xela ugqirha ukuba ufumane ukuba ufuna iimfuneko.
Umboneleli wakho wezempilo unokuvavanya nokusilela kwamathuba athile athile athatyathwa kwifom yokuncedisa, njengevithamini D kunye nentsimbi.
Gcina ukhumbule ukuba ukutya akuyona yodwa ebalulekileyo yindlela yokuphila ephilileyo. Enyanisweni, ukutshintsha imisebenzi yakho yemihla ngemihla kunokunikela ezininzi zeempilo ezinokuthi zithengiswa. Esikhundleni sokuthatha isongezelelo sokulala ngokulula, umzekelo, cinga ukunciphisa i-caffeine yakho kunye nokugcina ixesha lokulala. Ukuguquka okunjalo kwendlela yokuphila-kuquka ukuzisebenzisa rhoqo kunye nokwenza izinto zokunciphisa uxinzelelo loxinzelelo olunjengokucamngca okanye i-yoga-kunokuhamba ixesha elide ekuncedeni uzive ukhulu kwaye ulwa neengxaki ezininzi zempilo eziqhelekileyo.
Gwage Izidingo Zakho zoNcediso
Ukuthetha nomniki-nkonzo wakho wezempilo kukubhetari yakho ekugqibeleni ukuba ufuna i-supplementary supplement. Nangona ufunda kwi-intanethi okanye kwiincwadi kunye namaphephancwadi kunokunceda ukwakha ulwazi lwakho lwezibonelelo ezifumanekayo kuwe, nangona ukuzinyusa okuzisekelwe kwezi zinto kungacetyiswa.
Ngokuqhelekileyo, imithombo enjalo ivela ngokungekho nto isisombululo esiphuthumayo kwimibandela efuna ukutshintsha ngokusisigxina ixesha elide.
Umniki-nkonzo wakho wezempilo uphinde ube yingcali yakho ephezulu xa kuvela ekudaleni i-regimen ehambelana nezidingo zakho ezikhethekileyo. Ngoko nokuba ufuna amandla amaninzi, amandla angcono engqondo, isikhumba esicacileyo, isikhephe esincinci, okanye ukhuselo oluqinileyo kwizifo ezingapheliyo, qinisekisa ukubonisana nomboneleli wakho wezempilo ngaphambi kokuba utyalole nayiphi na isongezelelo.
Qinisekisa i-Your Ideal Dose
Enye inzuzo enkulu ekuxoxiseni izondlo zokutya kunye nomboneleli wakho wonyango kukuba unokukunceda ukuba uqaphele umthamo onokukwazi ukuhlangabezana neemfuno zakho. Kwezinye iimeko, i-dose ephakanyisiwe kwilebula yokuncedisa ingenakukufaneleka. Ngaloo nto, umboneleli wakho wezempilo unokuncoma ukuba uqale nge dose encinci kwaye ukwandise loo dosi ngokuhamba kwexesha xa kuyimfuneko.
Khumbula ukuba ukuthatha izongezo ezininzi-okanye ukukhetha izibonelelo ezidibanisa izithako ezininzi-akunakwenzeka ukuba zenze izibonelelo ezinkulu zempilo.
Njengomgaqo oqhelekileyo, ukubambelela kwi-regimen yokuncedisa elula kuyisicwangciso sakho esihle kakhulu sokunciphisa ingozi yempilo.
Fumana i-Supplement Supplement
Ngokungafani neziyobisi zonyango kunye neyeza-counter-counter-counter, amayeza angeke ahlaziywe yi-US Food and Drug Administration ngaphambi kokuba atyeke kwiimarike. Ngenxa yoko, akukho siqinisekiso sokuba isongezelelo sakho siya kubandakanya izithako ezidweliswe kwilebula (okanye ukuba ezo zithako ziya kubonakala kwixabiso elibonisiweyo).
Ukongezelela, ezinye izongezo zingasetyenziselwa ukungcola, zonakalise izitropu ezinzima okanye izifo ezibangelwa zizifo, zichithwe izidakamizwa ezingekho mthethweni okanye izigulane, okanye zenziwe ngabafakeli abathintekayo bezithako ezibhalwe kwilebula. Ezinye izongezo zingaphinda ziqule izithako zokutya ezineempembelelo ze-allergenic.
Sekunjalo, kukho iindlela ezimbalwa zokuphakamisa amathuba akho okukhetha umgangatho wokuncedisa umgangatho. Ezi ziquka ukuthenga izixhobo zakho ezivela kumenzi onokuhlonipha okanye umthengisi, kunye nokukhetha iimveliso eziphethe iimpawu zokuvunywa ezivela kwimibutho eyazimeleyo ezivame ukuvavanya ukuxhaswa komgangatho (njengama-US Pharmacopeia, ConsumerLab.com kunye ne-NSF International).
Hlalani iSondlo soKhuseleko
Iingcamango ezingaqhelekanga ezixhomekeke ekusebenziseni ukuxhaswa ngumbono wokuthi iimveliso zendalo zikhuselekile ngokusemthethweni. Iinyaniso kukuba izibonelelo ezininzi zithwala ingozi yempilo. Nangona ezinye izongezo zingabangela kuphela iziphumo ezincinci (ezifana nokuphefumula kakubi okanye ukubethelwa ngamanye amaxesha ngabantu abathatha iipilisi zeoli yeentlanzi), abanye bangabangela umonakalo omkhulu kwisibindi sakho, izintso kunye nezinye izitho. Ngokomzekelo, inani elincinci lokunciphisa umzimba lihlanganiswe nemiphumo emibi njengentlungu yesifuba, isantya senhliziyo esandayo, kunye neentliziyo zentliziyo.
Xa uthengisa izongezelelo, khumbula ukuba awukwazi ukuthembela kwi-drugstore okanye kwi-store store-staff members-okanye nakwabasemasimini-ukuba bakuqaphele iingozi ezibandakanyekayo ekusebenziseni ukuxhaswa. Ubungozi obunjalo buxhomekeke kwimbali yakho yempilo-kodwa esinye isizathu sokuba kubaluleke kakhulu ukuxubusha ukusetyenziswa kwakho kokuncedisa kunye nomboneleli wakho wezempilo.
Ukongezelela, kubaluleke kakhulu kubasetyhini abakhulelweyo okanye abanesiko ukuba balumke xa besetyenziselwa izondlo zokutya. Kwaye ngenxa yokuba encinci iyaziwa ngemiphumo yezidlo ezininzi zokutya, kubalulekile ukuthetha nodokotela wakho ngaphambi kokuba uthathe nayiphi na isongezelelo kumanani aphakamileyo okanye rhoqo.
Omnye umngcipheko wezempilo unokubandakanya ukuthatha izongezo zokutya kunye kunye neyeza ezichanekileyo okanye iyeza-counter-counter, ezingabangela ukusebenzisana okungonakalisayo. Ngokomzekelo, i-St. John's wort (isityalo esihlala sisoloko senza imiphumo yokuphakamisa imizwelo yayo) sinokunciphisa ukuphumelela kwezidakamizwa ezithile, ngelixa i- garlic kunye ne-ginkgo inokunyusa ingozi yokuphaphaza abantu abantu bathabatha imishanguzo yegazi.
Yenza isigqibo soNcediso olufanelekileyo
Kwiimeko ezininzi, ukongeza isongezelelo kwindlela yakho yokuphila kakuhle kunokunceda impilo yakho yansuku zonke ibe nempembelelo emihle emzimbeni nasemqondweni wakho. Ukuze uncede ekwenzeni umsebenzi wakho wokuncedisa, qiniseka ukuba uyithatha ngokuthe rhoqo, jonga nayiphi na inguqu kwimpilo yakho yemihla ngemihla, kwaye uhlale ugcina ugqirha wakho ukuba uyazi malunga neziphi izilwanyana ozisebenzisayo.