So vitamin pii a wobɛnom no nye mma wo nipadua ankasa? (Vitamin ne Mineral a Wɔde Di Dwuma boro So) .

Ebia woahu nneɛma pii a yɛtɔ wɔ sotɔɔ ahorow mu nnansa yi, te sɛ nsu a wɔde ahyɛ toa mu, nufusu a wɔde ahyɛ mu, bisket, ne nnuaba a wɔnom, a nsɛmfua "vitamin ne minerals wom" anaa "wɔhyɛ mu den." Ebia wobɛdwene sɛ, "Oh... eyi ye, minni aduan a ɛkari pɛ, enti eyi betumi aboa me ma masiesie sintɔ no." Nanso, so wunim sɛ vitamin ne mineral pii a wubenya sen nea wuhia da biara da no betumi apira wo ankasa?

Sɛ wonom vitamin ahorow ‘dodow’ a, dɛn na ebetumi asi?

Sɛ yɛbɛka no tiawa a, te sɛ biribiara no, wunhia vitamin anaa mineral biara pii. Sɛ nhwɛso no, sɛ obi nom biribi te sɛ vitamin C anaa zinc boro so a, ebetumi ama ne ho ayɛ no yaw, ne yafunu mu ayɛ no yaw, na wanya dwensɔtwaa. Saa ara nso na sɛ obi nom mineral bi te sɛ selenium pii a, ebetumi ama ne ti nhwi atɔ, yafunu ayɛ no yaw, wabrɛ kɛse, na asɛe ntini nketenkete mpo.

Ebia nnipa pii renhyɛ da nnom vitamin ahorow pii. Nanso susuw ho saa... Wodi aburow a wɔahyɛ no den anɔpa. Wowɔ energy bar/drink akyiri kakra. Wodi biribi te sɛ pasta a wɔahyɛ no den anwummere aduan, na wonom multivitamin ansa na woada. Afei, hwɛ aduannuru dodow a worenom a wunnim sen nea wuhia da koro. Enti ma yɛnhwɛ sɛnea wubetumi akwati eyi.

Hwɛ yiye bere a worenom nnuru a wɔde ka aduan ho no.

Nea edi kan koraa no, ɛnyɛ nea ɛbɛyɛ yiye koraa sɛ wubenya vitamin pii afi abɔde mu nnuan te sɛ nhabannuru, nnuaba, nam, ne mpataa mu, na woanya ɔhaw bi wɔ wo nipadua ho. Ɛnyɛ mmerɛw sɛ ɛbɛba. Aduandi ho abenfo mpo ka sɛ "ɛtaa nyɛ sɛ nkurɔfo benya vitamin pii afi abɔde mu nnuan mu na wɔanya nyarewa."

Enti ɛhe na ɔhaw no wɔ? Ɔhaw no wɔ vitamin pills, powders, ne nnuan/anonne a wɔahyɛ no den a ɛboro so a yɛnom no mu.

Sɛ wofa aduan a wɔde ka aduan ho a, nyansa wom sɛ wobɛpaw nea ɛwɔ da biara da bo a wɔkamfo kyerɛ nkutoo. Hwɛ hu sɛ wo ne w’abusua oduruyɛfo bɛkasa afa vitamin, mineral, anaa aduan foforo biara a wobɛnom ho. Wo duruyɛfo betumi aboa wo ma woapaw dodow a ahobammɔ wom a ɛfata w’akwahosan.

Mpɛn pii no, sɛ wonom multivitamin aduru titiriw bi a oduruyɛfo akyerɛw wo a, biribiara nni hɔ a ɛsɛ sɛ wohaw wo ho wɔ ho. Efisɛ wɔn ahobammɔ ho kwan no dɔɔso yiye. Enti, sɛ wode ka nnuan a wɔde vitamin aka ho mpo a, ɛrenyɛ ɔhaw kɛse.

Nsɛnkyerɛnne ahorow bi a ɛkyerɛ sɛ obi nni vitamin ni:

Nsɛnkyerɛnne ahorow bi a ɛtaa ba a ebetumi afi vitamin ahorow bi a wɔnom pii mu aba no ho pon ni. Ebia eyinom rensi obiara so, nanso ɛho hia sɛ wohu.

Hwɛ aduannuru abiɛsa yi so titiriw

Sɛnea nnuruyɛfo kyerɛ no, vitamin D, calcium, ne folic acid ne aduannuru abiɛsa a yɛtaa di boro so a yennim.

1. Vitamin D a ɛwɔ nipadua no mu

Vitamin D ho hia ma nnompe mu ahoɔden ne nipadua mu ahoɔden a ɛko tia nyarewa. Nanso, sɛ ɔpanyin bi kɔ so nom nea ɛboro nea wɔkamfo kyerɛ sɛ ɔnom da biara da a ɛyɛ 4,000 IU (International Units) a, ebetumi de komayare a emu yɛ den aba . Enti, sɛ worenom vitamin D aduru bi a, hwɛ hu sɛ wobɛfa no wɔ nnuruyɛfo afotu ase.

2. Folic Acid a wɔde yɛ aduru

Folic acid ho hia ma ɛnanom a wɔyem na wɔasiw awo mu dɛmdi ano wɔ wɔn mma mu. Esiane eyi nti, wɔ yɛn man yi mu mpo no, wɔde folic acid ka nneɛma a wɔde yɛ aburow te sɛ paanoo, pasta, ne aburow ho. Wɔakyerɛ sɛ eyi ma awo mu dɛmdi so tew 25% - 50%.

Nanso... ɔfã foforo nso wɔ hɔ. Sɛ wode ka w’aduan ho wɔ saa kwan yi so na wonom aduru foforo a, hokwan kɛse wɔ hɔ sɛ wobɛboro microgram 1,000 a wɔkamfo kyerɛ sɛ wudi da biara no so. Sɛ eyi ba a, wobetumi asiw vitamin B12 a enni nipadua no mu ho sɛnkyerɛnne ahorow ano, titiriw wɔ wɔn a wɔn mfe akɔ anim mu . Sɛ wɔansa vitamin B12 a enni nipadua no mu wɔ bere ano a, ebetumi mpo asɛe ntini ahorow no daa . Enti, ɛsɛ sɛ wohwɛ yiye paa wɔ eyi ho.

3. Calcium a ɛwɔ nipadua no mu

Nnipa pii nom nnuru a wɔfrɛ no calcium de hyɛ wɔn nnompe mu den. Nanso, sɛ obi nom calcium pii a, ebetumi ama asaabo mu abo, akisikuru, na ama nipadua no atumi atwe zinc ne iron no so atew.

Enti dɛn na ɛsɛ sɛ yɛyɛ?

Eyi nyinaa akyi no, ebia woresusuw sɛ, "Enti so ɛnyɛ papa sɛ wobɛnom vitamin?" Dabi, ɛnte saa. Ade a ɛho hia sen biara wɔ ha ne kari pɛ .

1. Fa abɔde mu nnuan di kan: Ɔkwan a eye sen biara na ahobammɔ wom ne sɛ wubenya vitamin ne mineral a wuhia afi abɔde mu nnuan mu. Fa nhabannuru, nnuaba, atoko, nnuaba, aburow, nam, mpataa, nkesua, ne nufusu mu nneɛma ahorow a ɛyɛ kɔla ahorow ka w’aduan ho.

2. Kenkan nsɛm a wɔakyerɛw so: Sɛ woretɔ nnuan ne anonne a wɔakyekyere a, kenkan nea wɔakyerɛw so. Hwehwɛ nsɛmfua "fortified" anaa "enriched." Sɛ saa a, nya sika dodow a worenya da biara no ho adwene a ɛyɛ den.

3. Nnom nnuru wɔ wo pɛ mu: Nnom vitamin pills "efisɛ obi ka kyerɛɛ wo sɛ" anaa "esiane sɛ wuhui wɔ TV so." Oduruyɛfo a ɔhwɛ wo mu nkutoo na onim sɛ ebia vitamin pɔtee bi nni wo nipadua mu ankasa anaa.

4. Wo ne wo duruyɛfo nkasa: Ansa na wubefi nnuru biara a wɔde ka aduan ho ase no, wo ne wo duruyɛfo nkasa . Obetumi asusuw biribiara ho fi nnuru a wonom dedaw, mfe a woadi, ne w’akwahosan tebea so, kosi sɛ ebia wuhia nnuru a wode bɛka ho, ne sɛ ɛte saa a, nea ɛyɛ, ne dodow a wode bɛma wo.