每天服用複合維生素

Although we live in the land of plenty — and for the most part overeat — there are some critical vitamins that Americans tend to be short on, especially women. These include calcium, folic acid, iron, and vitamin D. Despite trying to eat well, we may not get all the nutrients we need, so taking a daily multivitamin is a good idea. More difficult than the decision of whether to take a multivitamin, though, is which one to take. How do you make that decision? It can be difficult, given the aisles of choices that face us today. Here are some guidelines to help you find a good multivitamin that will provide you with the safety net you're looking for:
儘管我們生活富裕——大部分地區的人吃得過飽——但是美國人還是缺乏一些重要的維生素，尤其是女性。這些包括鈣，葉酸，鐵和維生素D。即使我們試着吃好一點，還是不能獲取所需的所有營養，所以每天服用複合維生素是一個好方法。比決定是否服用複合維生素更難的是該服用哪種維生素。你如何做決定呢？這挺難的，因爲我們今天面臨着多種選擇。這裏是一些指南，幫你找到好的複合維生素提供你一直尋找的安全網。

Select a trustworthy manufacturer. Look for the USP stamp on the label. The United States Pharmacopeia is a volunteer-based, not-for-profit organization that tests supplements — if the manufacturer requests it and pays for it — to verify that the pills contain what the label says they do. The USP acts as a quality control check on the ingredients.
選擇一個可靠的製造商。 尋找標籤上蓋有USP的印章。美國藥典（USP）是一個非盈利性的志願者組織，它檢驗營養補充品——如果廠商要求並付錢——證實藥品中含有標籤上所標的營養物質。USP作爲成分的質量管理檢驗。

Beware of hollow promises. Don't make choices based on the claims on the label — words like"Performance Enhancer," and "Stress Control" have no science to back them up.
謹防空洞的承諾。 不是依靠標籤上的說明就做出選擇——如“增強表現力”和“控制壓力”這些詞語都是沒有科學根據的。

Search for a vitamin with most of your daily needs. Look for a vitamin with 100 percent of the daily value for the following vitamins: vitamins A, B1 (thiamin), B2 (riboflavin), B3 (niacin), B6, B12, C, D, E, and folic acid.
尋找一種日常最需的維生素。從下面的維生素中找出一種每日營養攝入量100%的維生素：維生素A，B1（硫胺素），B2（核黃素），B3（煙酸），B6，B12，C，D，E和葉酸。

Take calcium separately. Because calcium is bulky, you can't get the daily value in a single tablet or capsule. Take a calcium supplement if you're not getting enough from your diet instead of trying to make up for it with two or more multivitamins a day
單獨服用鈣片。 因爲人體所需的鈣是大量的，你不可能服用一顆藥片或膠囊就獲取每日營養攝入量。如果從飲食中不能獲取足夠的鈣，就服用鈣補充品，代替每天服用兩或三種複合維生素。

(恆星英語學習網原創編譯,轉載請註明出處!)Watch out for missing ingredients. Some multivitamins are short on some vitamins and minerals — check for brands with at least some of the daily value amount of chromium, selenium, zinc, and vitamin K. Note however, if you take blood thinners, vitamin K could be a problem (which is why a lot of multivitamins don't contain vitamin K); ask your doctor if you can take it and how much is optimum for you.
小心缺少的營養成分。有些複合維生素缺乏一些維生素和礦物質——檢查商標上鉻，硒，鋅和維生素K這些至少每日營養攝入量。然而，需要注意的是，如果你使用血液稀釋劑，維生素K可能是個問題（這就爲什麼許多複合維生素不含維生素K的原因）；詢問醫生你能否服用並且適合服用多少。

Remember that more is not better. Too much of a good thing can cause harm: High amounts of vitamins in supplements plus what you get in food can put you over the safe limit. There are several vitamins that you can go overboard on: vitamin A, vitamin B6, vitamin E, iron, magnesium, phosphorus, and zinc. Beware of mega-amounts — several fold beyond the daily value — in supplements.
記住不是越多越好。 好的東西太多會造成傷害：營養補充品維生素含量過高，加上你從食物中獲取的營養會使你超出安全標準。有幾種維生素你可以較多攝入：維生素A，維生素B6，維生素E，鐵，鎂，磷，和鋅。謹防超額攝入營養補充品——超過每日營養攝入量的幾十倍。

Take your age and gender into account. The amount of iron you need depends on both. Men and postmenopausal women need only around 8 mg a day, while premenopausal women need 18 mg a day. Going with one of the age formulas — under or over 50 — is a good idea.
把你的年齡和性別考慮進去。 你身體所需的鐵根據這兩者而定。男性和絕經後婦女每天只需8毫克，而絕經前的婦女每天則需18毫克。跟年齡公式之一相配合——低於或超過50歲——是一個好方法。

Finally, don't expect a multivitamin to be a miracle pill. Your daily diet should be the main source of your nutrients, including vitamins and minerals. Be sure to eat a wholesome diet of plenty of fruits, vegetables, legumes, whole grains, lean proteins, low-fat dairy products, and good fats (such as those found in olive oil, nuts, and cold-water fish like salmon and tuna).
最後，不要期望複合維生素是一種神奇的藥。你每天的飲食纔是營養的主要來源，包括維生素和礦物質。要確保一個有益健康的飲食，包含着豐富的水果，蔬菜，豆類，全穀類食物，瘦肉蛋白質，低脂乳製品和優質脂肪（如橄欖油，堅果和像鮭魚和金槍魚之類的冷水魚）。

(恆星英語學習網原創編譯,轉載請註明出處!)