According to the head of the Department of food hygiene of the National medical Academy, Professor Ivan Katarina, most of us are lacking vitamins C, a and b groups. And from them depends largely on the immune system. Given the fact that we are now actively approaching the flu, fill their shortage becomes severe. To find out what is best to fill vitamindeal, we called the professionals working on issues of food, and asked them to name the three best product to combat the winter-spring hypovitaminosis.
Championship vitamins
Boris Skachko, Savolainen rehabilitation medical center "Eustace"
1st place: frozen black currant
2nd place: sprouted wheat
3rd place: carrot
Svetlana FSD, a nutritionist, a gastroenterologist centre "Viria"
1st place: citrus
2nd place: marine fish
3rd place: carrot
Vadim Shipulin, gastroenterologist, K. M. N., associate Professor of the Department of internal medicine №1 IUM them. A. A. Bogomolets
1st place: kiwi
2nd place: carrot
3rd place: multivitamin tablets
Alexander Martynchukthe gastroenterologist medical center ALCAT
1st place: citrus
2nd place: apples
3rd place: onions
Natalia Mihnea
, nutritionist, Institute of nutrition of the Ministry of health of Ukraine
1st place: frozen black currant
2nd place: sauerkraut
3rd place: marine fish
Elena Svitko
the doctor is a naturopath
1st place: citrus
2nd place: walnuts
3rd place: marine fish
Rating products to combat vitamin deficiencies
For each 1st place we were awarded 3 points, 2nd - 2 points and 3rd place - 1 point.
1. Citrus
: 9 points
Tangerines and oranges contain from 40 to 60 mg of vitamin C per 100 g, the Only drawback is the price. For compensation of the daily requirement of ascorbic acid every day I spend about 3 UAH a month is not less than 120 UAH.
Recommended dose: 350 g / day
2. Frozen black currant
: 6 points
Fresh currant vitamin C is about 4 times more than citrus, but freezing reduces this number by 20-25%. And still it remains there.
Recommended dose: 50 g per day
3. Carrot: 5 points
The most affordable way of compensation vitamin a, as well as a source of fiber, through which the intestinal microflora begins to produce their own vitamins. To vitamin a soak, you need to eat carrots with fat, such as cream.
Recommended dose: 100 g / day
4. Marine fish: 4 points
By itself, the fish contains some vitamins, but the fact that other vitamins can be fully utilized only when the body receives the protein. Fish protein is one of the most easily digestible, but you can replace the fish meat and eggs.
Recommended dose: 150-200 g / day
5. Kiwi: 3 points
In one medium piece of fruit (100 g) contains all the daily rate of ascorbic acid. The disadvantage is the same as in citrus: the cost of one berries - about 3 UAH., costs for a month-long struggle with weight will be more than 120 UAH.
Recommended dose: 200 g / day
6. Nuts, cabbage, apples, sprouted wheat: 2 points
All these products are distinguished by a inexpensive cost. Walnuts and wheat sprouts are a source of b vitamins, sauerkraut and apples contain vitamin C (in the cabbage - like citrus, apples - 4 times less).
Recommended dose: 100 g of nuts, 300 g cabbage, 1 kg apples, sprouted wheat 50 grams per day
7. Vitamin pills and onions: 1 score
Onions contain a little vitamin C is 5 times less than in citrus, so he can't be his only source (otherwise the day would have to eat about pakila onions) And vitamin tablets, according to gastroenterologist Vadim Shipulina, absorbed less than natural products, but provide a whole range of missing vitamins.
Recommended dose: 1 tablet multivitamin preparation on the day.
For whom the most "hits" vitamindeal
1. Those who suffer from diseases of the gastrointestinal tract. These include inflammation of the stomach and intestines (enteritis, colitis), liver and pancreas. Even if the vitamins are these patients to enroll in normal daily doses, the body will not be able to master them because of their problems with internal organs. But there is a solution. First, many vitamins are digested, if you enter them by injection, and secondly, there are special medications that help to solve the problem, for example, enhance the absorption of nutrients from the intestines.
2. Pregnant and nursing women. Expectant mothers need to eat vitamins (and minerals) in 1, 5 times more, because in addition to themselves, they feed them and the child.
3. Workaholics and athletes. As increased mental and increased physical activity consumption of vitamins increases approximately twice. To accurately calculate how much you need vitamins, on the reception of a dietitian.
4. Those who are particularly fond of sweets, alcohol and cigarettes. These products, and cigarettes also cause increased consumption of vitamins.
5. Those who take antibiotics. Many of them, though, and help get rid of the infection, but destroy the intestinal flora, one of the functions of which is to form our own vitamins. Therefore, those who have finished a course of antibiotic therapy, an urgent need to undertake the restoration of microflora (as it will tell the doctor) and to replenish the vitamins by injection.
6. The coffee lovers. The fact that this drink contains antivitamins factor that destroys the body's reserves of vitamin B1. So, if you can't live a day without two or three cups of coffee, you need to eat nuts or wheat seedlings.
Source:
Today
No comments:
Post a Comment