Yu go mɔs dɔn si bɔku pan di tin dɛn we wi kin bay na stoa dɛn tɛm ya, lɛk bɔtul wata, milk paket, biskit, ɛn frut drink, wit di wɔd dɛn "contains vitamins and minerals" ɔ "fortified." Yu kin de tink se, "Oh... dis gud, a nɔ gɛt balans it, so dis kin ɛp mi fɔ mek di dɛfisiɛns." Bɔt, yu no se fɔ gɛt mɔ vaytamɛn ɛn minral dɛn pas aw yu nid ɛvride kin rili ambɔg yu?
Wetin kin apin if yu tek ‘tumɔs’ vaytamɛn?
Fɔ tɔk am simpul wan, lɛk ɔl ɔda tin, yu nɔ nid tumɔs pan ɛni vaytamɛn ɔ minral. Fɔ ɛgzampul, if yu tek bɔku tin lɛk vaytamɛn C ɔ zink, dat kin mek yu nɔs, yu bɛlɛ kin kramp, ɛn yu kin gɛt dayarɛa. Semweso, if yu tek tumɔs wan minral lɛk sɛliniɔm, i kin mek yu ia lɔs, yu bɛlɛ kin pwɛl, yu taya pasmak, ɛn i kin ivin mek yu nerv pwɛl smɔl.
Bɔrku pipul dɛn nɔr kin tek megados ɔf vaytamɛn bay wilful. Bɔt tink bɔt am dis we... Yu kin it wan fɔtifayt siriɔs na mɔnin. Yu geht enaji bar/drink likli leta. Yu kin it sɔntin lɛk pasta we gɛt fɔt fɔ dina, ɛn yu kin tek wan multivitamin bifo yu go slip. Naw, luk ɔmɔs tin dɛn we yu de it we yu nɔ no, pas wetin yu nid insay wan de. So lɛ wi si aw yu go avɔyd dis.
Tek tɛm we yu de tek supamakit.
Fɔs, i nɔ go izi fɔ mek yu gɛt bɔku vaytamɛn frɔm natura it dɛn, lɛk vɛjitebul, frut, mit, ɛn fish, ɛn gɛt prɔblɛm wit yu bɔdi. I nɔ kin apin izi wan. Ivin pipul dɛm we sabi bɔt it se "i nɔ kin izi fɔ mek pipul dɛn gɛt bɔku vaytamɛn frɔm natura it ɛn gɛt sik."
So usay di prɔblɛm de? Di prɔblɛm de pan di ɛkstra vaytamɛn pils, pauda, ɛn fɔtified it/drinks we wi de tek.
Bɔku pipul dɛn kin tink se if pɔsin tek mɔ vaytamɛn, i bɛtɛ fɔ di bɔdi, bɔt dɛn nɔ kin no se i nɔ gɛt ɛni bɛnifit ɛn i kin ivin du bad.
If yu tek supamakit, i go fayn fɔ pik wan we gɛt di valyu nɔmɔ we dɛn se yu fɔ it ɛvride. Mek shɔ se yu tɔk to yu famili dɔktɔ bɔt ɛni vaytamɛn, minral, ɔ ɔda tin we yu de tek. Yu dɔktɔ kin ɛp yu fɔ pik wan sef doz we go fayn fɔ yu wɛlbɔdi.
Bɔku tɛm, if yu tek wan bɛsik multivitamin pil we dɔktɔ gi yu, natin nɔ de fɔ wɔri bɔt. Na bikɔs dɛn margin fɔ sef rili ay. So, ivin if yu tek am wit it we gɛt vaytamɛn ad, i nɔ go bi big prɔblɛm.
Na sɔm sayn dɛn we de sho se yu nɔ gɛt bɛtɛ vaytamɛn:
Na dis na tebul fɔ sɔm kɔmɔn sayn dɛm wae kin kam wae yu tek sɔm kayn vaytamɛn dɛm tumɔs. Dɛn tin ya nɔ kin apin to ɔlman, bɔt i impɔtant fɔ no bɔt dɛn.
| Vitamin/minral we gɛt fɔ du wit am | Di kɔmɔn simptom dɛm fɔ ɔvados |
|---|---|
| Vitamin C we de na di bɔdi | Nɔs, bɛlɛ pen, dayarɛa |
| Zink we dɛn kɔl Zinc | Anorexia, nɔs, vɔmit, ed pen, wik imyuniti |
| Selenium we dɛn kɔl | Di ia we de lɔs, di nel dɛn we kin brok, di skin kin pwɛl, i kin taya pasmak, i kin gɛt prɔblɛm wit di nerv |
| Vitamin A we gɛt di sik | Prɔblɛm fɔ si, nɔs, diziz, dray skin, ed we de at |
Pe atɛnshɔn mɔ to dɛn tri tin dɛn ya we de mek yu bɔdi fayn
As dɔktɔ dɛn tɔk, vaytamɛn D, kalsiɔm, ɛn fɔlik asid na di tri tin dɛn we wi kin it pasmak bɔku tɛm we wi nɔ no.
1. Vitamin D we de na di bɔdi
Vitamin D impɔtant fɔ mek di bon dɛn strɔng ɛn fɔ mek di bɔdi gɛt wɛlbɔdi. Bɔt if big pɔsin kɔntinyu fɔ tek mɔ pas di 4,000 IU (International Units) we dɛn se fɔ it ɛvride, i kin mek i gɛt siriɔs at prɔblɛm . So, if yu de tek vaytamɛn D sɔpɔtmɛnt, mek shɔ se yu tek am ɔnda dɔktɔ advays.
2. Fɔlik Asid
Fɔlik asid impɔtant fɔ mek mama dɛn we gɛt bɛlɛ fɔ mek dɛn nɔ bɔn pikin dɛn prɔblɛm. Fɔ dis rizin, ivin na wi kɔntri, dɛn kin ad fɔlik asid to tin dɛn we dɛn kin mek wit gren lɛk bred, pasta, ɛn rays. dis dεn sho se i de ridyus di bכn difεkshכn bay 25% - 50%.
Bɔt... ɔda say de fɔ am. If yu ad am to yu it dis we ɛn tek wan ɔda pil, chans de fɔ mek yu pas di 1,000 maykrogram we dɛn se yu fɔ it ɛvride. If dis apin, dɛn kin stɔp di sayn dɛn we de sho se pɔsin nɔ gɛt bɛtɛ vaytamɛn B12, mɔ pan di wan dɛn we dɔn ol . If dɛn nɔ trit di vaytamɛn B12 we nɔ gɛt bɛtɛ vaytamɛn B12 insay di rayt tɛm, i kin ivin mek di nerv dɛn pwɛl fɔ ɔltɛm . So, yu nid fɔ rili tek tɛm wit dis.
Mɛmba se, no rizin nɔ de fɔ mek yu fred fɔ it tin dɛn we gɛt bɔku folate natin, lɛk grɛn we gɛt lif. Di prɔblɛm na wit atifishal ad fɔlik asid.
3. Di tin dɛn we gɛt kalsiɔm
Bɔku pipul dɛn kin tek kalsiɔm pils fɔ mek dɛn bon dɛn strɔng. Bɔt if yu tek bɔku kalsiɔm, dat kin mek yu kidni ston, yu kin gɛt kɔnstipɛshɔn, ɛn i kin mek yu bɔdi nɔ gɛt bɔku zink ɛn ayɔn.
So wetin wi fɔ du?
Wit ɔl dis, yu kin de tink se, "So i nɔ fayn fɔ tek vaytamɛn?" Nɔ, nɔto so i bi. Di tin we impɔtant pas ɔl na ya na fɔ balans .
1. Yu fɔ put natura it dɛn fɔs: Di bɛst ɛn sef we na fɔ gɛt di vaytamɛn ɛn minral dɛn we yu nid frɔm natura it dɛn. Put difrɛn difrɛn kɔlɔ dɛn we yu kin it, frut, ligɛm, nɛt, grens, mit, fish, eg, ɛn tin dɛn we yu kin mek wit milk.
2. Rid di lɛbl dɛn: We yu de bay it ɛn drink we dɛn pak, rid di lɛbl. Luk fɔ di wɔd dɛn "fortified" ɔ "enriched." If na so, gɛt wan rough aidia bɔt ɔmɔs yu de gɛt fɔ wan de.
3. Nɔ tek mɛrɛsin pan whim: Nɔ tek vaytamɛn pils "bikɔs sɔmbɔdi tɛl yu fɔ du am" ɔ "bikɔs yu si am na TV." Na di dɔktɔ we de chɛk yu nɔmɔ no if yu bɔdi rili nɔ gɛt wan patikyula vaytamɛn.
4. Tɔk to yu dɔktɔ: Bifo yu bigin fɔ tek ɛni supamakit, tɔk to yu dɔktɔ . I kin tek ɔltin frɔm di mɛrɛsin dɛn we yu dɔn ɔlrɛdi tek, yu ej, ɛn yu wɛlbɔdi biznɛs, to if yu nid sɔpɔtmɛnt, ɛn if na so, us kayn, ɛn ɔmɔs.
Mɛsej we dɛn kin kɛr go na os
- Di bɛst ɛn sef we fɔ gɛt vaytamɛn ɛn minral na fɔ it balans, natura l it.
- di say we dεn kin se "mכr bεtε" nכ de apin to vaytam in dεm. Tumɔs pan ɛnitin nɔ fayn.
- Nɔ tek vaytamɛn sɔpɔtmɛnt bikɔs ɔf advatayzmɛnt ɔ wetin ɔda pipul dɛn se.
- Ɔltɛm, go to yu dɔktɔ bifo yu yuz ɛni vaytamɛn ɔ minral sɔpɔtmɛnt.
- Tek tɛm mɔ we yu de tek sɔpɔtmɛnt ɛn it dɛn we gɛt vaytamɛn D, fɔlik asid, ɛn kalsiɔm.
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