Ame geɖe dzea woƒe ŋkekea gɔme kple tii kplu ɖeka kple vitamin geɖe nono. Ɣeaɖewoɣi la, xɔ̃wò alo wò ƒometɔ aɖe ate ŋu agblɔ be, "Dude, no esia, enyo na wò ŋutilã ŋutɔŋutɔ." Gake esia ƒe agbɔsɔsɔme kae hiã ŋutɔŋutɔ na míaƒe ŋutilã? Ame aɖewo gblɔna be ga gbegblẽ koe wònye, ame bubuwo gblɔna be ate ŋu aɖe wò tso dɔléle geɖewo me. Eyata nukae nye nyateƒea? Egbea, míele nu ƒom tso esia ŋu, pɛpɛpɛ, naneke ɣla manɔmee, le mɔ si gɔme nàte ŋu ase nu.
Nukatae míehiã vitamin geɖe ƒe atike?
Kpuie ko la, míaƒe ŋutilã hiã vitamin kple mineral geɖe be wòanɔ lãmesẽ me. Míeyɔa nusiawo be nunyiamewo. Le nyateƒe me la, míate ŋu akpɔ nusiawo katã tso nuɖuɖu nyui si da sɔ me . Ema fia be ne míeɖu atikutsetsewo, amagbewo, mɔli, nukuwo, lã, tɔmelã, azi, kple bubuwo la, míagahiã nu bubu aɖeke o.
Gake biabia lae nye be, mía dometɔ nenie ɖua nu nenema gbesiagbe? Esi vovo mele mía ŋu o ta la, ɣeaɖewoɣi la, míeɖua nane si míetsɔ tso fiase me vɛ. Alo nuɖuɖu ƒomevi ɖeka ma ke va zu numame na mí. Ɣeaɖewoɣi abe esiawo ene ye míaƒe ŋutilã tea nunyiame siwo hiã la dometɔ aɖewo ƒe anyimanɔmanɔ.
Bu vitamin geɖe ŋu be ele abe nugblẽfexeɖoɖo na ʋu ene. Ate ŋu akpe ɖe ŋuwò nàɖo nunyiame ƒe vovototo aɖewo le wò nuɖuɖu me, gake menye nuɖuɖu nyui teƒenɔla gbeɖe o.
Togbɔ be vitamin geɖe ate ŋu ana vitamin kple mineral wò hã la, menaa fibre kple phytonutrients siwo le nuɖuɖu si naa lãmesẽ me o. Eyata ne èno vitamin geɖe gɔ̃ hã la, ele kokoko be nàɖu nu nyuie, ade kame, eye nàlé wò lolo nyuie me ɖe asi .
Ameka ŋutɔŋutɔe hiã nusiawo wu?
Togbɔ be menye amesiamee hiã vitamin geɖe o hã la, ame aɖewo le afɔku me be nunyiame ƒe gbɔdzɔgbɔdzɔ nadze wo ŋu wu ame bubuwo. Na míalé ŋku ɖe amesiwo wonye ŋu.
| Ƒuƒoƒo si le afɔku me | Nunyiame vevi siwo ate ŋu anye esiwo mehiã o kple nusiwo gbɔ wotso |
|---|---|
| Vidada siwo le mɔ kpɔm na fu kple esiwo fɔ fu | Folic Acid: Ele vevie be woatsɔ axe mɔ ɖe vidzĩa ƒe ahɔhɔ̃ kple aklã (neural tube) ƒe vidzidzi ƒe gbɔdzɔgbɔdzɔwo nu. Ga:Be woaxe mɔ ɖe ʋusɔgbɔdɔ nu le fufɔɣi. |
| Ame siwo xɔ wu ƒe 50 | Vitamin B12: Ne míele tsitsim la, ŋutete si le míaƒe ŋutilã ŋu be wòaxɔ B12 tso nuɖuɖu me dzi ɖena kpɔtɔna. Esia ate ŋu ahe ahɔhɔ̃mekawo ƒe kuxiwo kple ŋkuɖoɖonudzi ƒe dɔmawɔmawɔ nyuie vɛ. Vitamin D kple Calcium: Be ƒuwo nasẽ eye woaxe mɔ ɖe dɔlélewo abe ƒumeŋuɖui ene nu. |
| Ame siwo ɖua amagbewo ƒe nuɖuɖu blibo (Vegan) . | Vitamin B12: Esia le lãwo ƒe nuɖuɖu me koŋ. Iron, calcium, zinc, vitamin D: Togbɔ be wokpɔa esiawo tso numiemiewo ƒe nuɖuɖuwo me hã la, woate ŋu aɖe woƒe xɔxlɔ̃ dzi akpɔtɔ. |
| Ame siwo ŋu atikewɔwɔ ƒe nɔnɔme aɖewo le | Nuɖuɖumeŋusẽ ƒe dɔlélewo (e.g. Crohn ƒe dɔléle) ateŋu agblẽ nunyiame ƒe xɔxlɔ̃ me. Ele vevie be nàdzro nya sia me kple wò ɖɔkta. |
Ne èle ƒuƒoƒo siawo dometɔ ɖeka me la, anyo be nàbu vitamin geɖe zazã ŋu. Gake, mègawɔ nyametsotsoa ɖeɖeko gbeɖe o. Ƒo nu kple wò ɖɔkta ɣesiaɣi be nàkpɔe ɖa be èhiãe ŋutɔŋutɔ hã, eye ne ehiãe la, ke ƒomevi ka kee nèhiãe hã.
Ðe vitamin geɖe ate ŋu axe mɔ ɖe dɔlélewo abe kansa kple dzidɔ ene nua?
Esiae nye nya si ame geɖe biana eye wònye nyaʋiʋli gãtɔ kekeake. Numekuku aɖewo ɖee fia be amesiwo noa vitamin geɖe ɣeyiɣi didi, abe ƒe 15 ene, ƒe dɔgbo me dɔdzẽ xɔxɔ ƒe afɔkua dzi ɖena kpɔtɔna. Numekuku bubuwo gblɔ be ɖewohĩ dzidɔ xɔxɔ ƒe afɔkua dzi naɖe akpɔtɔ.
Gake numekuku siwo dɔwɔƒe gãwo abe Dukɔa ƒe Lãmesẽnyawo Gbɔkpɔha (NIH) le United States wɔ ɖee fia be kpeɖodzi si sɔ gbɔ be woagblɔe godoo be vitamin geɖe nono na ame si le lãmesẽ me ate ŋu axe mɔ ɖe dɔléle gã mawo nu haɖe o .
Eyata nukatae nukpɔsusu eve siawo le mía si?
Kpuie ko la, kpeɖodzi sesẽ ŋutɔ be woaɖo kpe nusiawo dzi. Numekuku aɖewo nyea ɣeyiɣi kpui aɖe ko, ɖewo nyea ɣeyiɣi didi. Eyata dzɔdzɔmeŋutinunyalawo ƒe susu mewɔ ɖeka le esia ŋu haɖe o.
Eyata nu nyuitɔ si nàwɔe nye be nàtsɔ agbenɔnɔ si me lãmesẽ le (nuɖuɖu nyui, kamedede, kple atamanono) aɖo nɔƒe gbãtɔ tsɔ wu be nàɖo ŋu ɖe vitamin geɖe ƒe atikekui aɖe ko ŋu be wòaxe mɔ ɖe kansa kple dzidɔ nu.
Ðe ame aɖewo li siwo mele be woazã vitamin geɖe oa?
Ɛ̃. Le go aɖewo me la, vitamin geɖe nono ate ŋu agblẽ nu le ame ŋu wu viɖe.
- Ame siwo le kansadɔ dam: Ne èle kansadɔ dam la, mègano vitamin alo kpeɖeŋutɔ aɖeke ɖɔktawo ƒe aɖaŋuɖoɖo manɔmee o. Vitamin aɖewo ate ŋu akpe ɖe kansa lãmenugbagbeviwo ŋu woatsi eye woate ŋu ado kplamatse wò kansa dada.
- Amewo le vitamin bubuwo nom: Ne èle iron-tike, calcium-tikekui vovovowo, kple bubuawo nom xoxo, eye nèle vitamin geɖe nom kpe ɖe wo ŋu la, àte ŋu ava kpɔ nunyiame aɖewo fũu akpa le wò ŋutilã me. Esia gblẽa nu le wò ŋutilã hã ŋu. Le kpɔɖeŋu me, iron fũ ate ŋu agblẽ nu le wò aklã ŋu.
Eyata ne ɖikeke aɖe le mewò le vitamin geɖe ƒe atike aɖe si sɔ na wò ŋu la, kpɔ egbɔ be yeƒo nu kple wò ɖɔkta.
Aleke woawɔ atia vitamin geɖe ƒe atike nyui aɖe?
Enyo, eyata èƒo nu kple wò ɖɔkta eye nètso nya me be yehiã vitamin geɖe. Ne èyi atikedzraƒea la, aŋetu ƒomevi vovovo tɔn geɖe nɔa afima. Aleke nètiaa esi nyo wu? Nu vevi aɖewo siwo ŋu wòle be míabu lae nye esi.
| Vitamin/mineralwo ƒe dɔwɔwɔ | Nusiwo ŋu wòle be míakpɔ nyuie le |
|---|---|
| Vitamin A | Tia esi me beta-carotene alo carotenoid siwo wotsaka le. Ŋutilãa trɔa esia wòzua vitamin A ne ehiã. Vitamin A tẽ (si woŋlɔ be retinol) nono fũ ate ŋu agblẽ nu le aklã kple ƒuwo ŋu. |
| Ga | Anyo wu be ŋutsuwo kple nyɔnu siwo tsi megbe la natia vitamin geɖe si me iron mele o negbe ɖe ɖɔkta kafui hafi, elabena iron ate ŋu aƒo ƒu ɖe ŋutilãa me eye wòagblẽ nu le ŋutinuwo ŋu. |
| Folic Acid si wotsɔna ƒoa ƒui | Ele vevie ŋutɔ be nyɔnu siwo xɔ ƒe si woate ŋu adzi vi natia esi me microgram 400 (400 mcg) le gbesiagbe. |
| Vitamin D ƒe agbɔsɔsɔ | Vitamin geɖe ƒe akpa gãtɔ ƒe kpekpeme anɔ abe 400 IU (International Units) ene. Esia le vevie na calcium ƒe xɔxlɔ̃. Ne ŋdɔkutsu dzatsɛ na wò, lolo akpa, alo ŋutigbalẽ le ɣie la, àte ŋu ahiã geɖe wu. Bia wò ɖɔkta tso esia ŋu. |
| Vitamin E kple C | Wotsi dzi ɖe vitamin E ƒe agbɔsɔsɔ gbogbo aɖe (si wu 600-800 IU gbesiagbe) nono ŋu. Le vitamin C gome la, enyo be wòanɔ abe 250mg ene gbesiagbe. |
| Nyonyo | Tia atike aɖe tso dɔwɔƒe si ŋu ŋkɔ le, si dzi woka ɖo, si dzi Sri Lanka Dukɔa ƒe Atikewo Ŋuti Ðoɖowɔha (NMRA) da asi ɖo la gbɔ. Mègaƒle nusiwo ƒe asi bɔbɔ tso teƒe siwo ɖikeke le, siwo womenya o. |
Gbedasi si Wotsɔ Yi Aƒeme
- Vitamin geɖe menye akunyawɔtike o. Menye nusi woatsɔ aɖo nuɖuɖu si da sɔ teƒe gbeɖe o. Nunyiame ƒe ‘nugblẽfexeɖoɖo’ ƒomevi aɖe koe wònye.
- Kpɔ egbɔ be yeƒo nu kple wò ɖɔkta hafi atso nya me nenye be èhiã vitamin geɖe alo mèhiãe o, eye ne ele nenema la, ke ƒomevi ka.
- Ƒuƒoƒo tɔxɛwo, abe nyɔnu siwo le ɖoɖo wɔm be yewoafɔ fu, amesiwo xɔ wu ƒe 50, kple amagbeɖulawo ene, ate ŋu aɖe vi geɖe wu tso vitamin geɖe zazã me.
- Mègaɖo ŋu ɖe vitamin geɖe ɖeɖeko ŋu be nàxe mɔ ɖe dɔléle gãwo abe kansa kple dzidɔ ene nu o. Ele vevie be nàdze agbenɔnɔ si me lãmesẽ le yome.
- Ele be kansadɔnɔwo naƒo asa na kpeɖeŋutɔ ɖesiaɖe zazã atikewɔlawo ƒe aɖaŋuɖoɖo manɔmee.
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