Ddala okumira vitamiini nnyingi kibi eri omubiri gwo? (Vitamin n’eby’obuggagga eby’omu ttaka ebisukkiridde)

Oboolyawo olabye ebintu bingi bye tugula mu maduuka ennaku zino, gamba ng'amazzi g'omu bidomola, obupapula bw'amata, bisikiiti, n'ebyokunywa ebibala, nga kuliko ebigambo "birimu vitamiini n'ebiriisa" oba "ebinywevu." Oyinza okuba ng'olowooza nti, "Oh... kino kirungi, sirina mmere ya bbalansi, kale kino kiyinza okunnyamba okukola ku bbula." Naye, obadde okimanyi nti okufuna vitamiini n’ebiriisa ebingi okusinga by’olina okukola buli lunaku mu butuufu kiyinza okuba eky’obulabe gy’oli?

Kiki ekiyinza okubaawo singa omira ‘ekisusse’ vitamiini?

Mu ngeri ennyangu, okufaananako n’ebirala byonna, teweetaaga nnyo vitamiini oba minerali yonna. Okugeza okumira ennyo ekintu nga vitamiini C oba zinki kiyinza okuvaako okuziyira, okuzimba olubuto n’ekiddukano. Mu ngeri y’emu, okumira ennyo eky’obugagga eky’omu ttaka nga selenium kiyinza okuvaako enviiri okugwa, olubuto okutabuka, okukoowa ennyo, n’okukosa obusimu obutonotono.

Abantu bangi bayinza obutamira mu bugenderevu megadoses za vitamins. Naye kirowoozeeko bw’otyo... Olya emmere ey’empeke eriko ebinywevu ku makya. Olina energy bar/okunywa oluvannyuma katono. Olya ekintu nga pasta erimu ebirungo ebinywevu ku kijjulo, n’omira eddagala eriyitibwa multivitamin nga tonnagenda kwebaka. Kati, laba ebiriisa ebimeka by’onywa mu butamanya okusinga by’olina mu lunaku lumu. Kale ka tulabe engeri gy’oyinza okwewala kino.

Weegendereze ng’omira eddagala eriweweeza ku bulwadde.

Okusookera ddala, tekisuubirwa nnyo nti ojja kufuna vitamiini nnyingi okuva mu mmere ey’obutonde, gamba ng’enva endiirwa, ebibala, ennyama n’ebyennyanja, n’ofuna ekizibu ku mubiri gwo. Tekibaawo mangu. N'abakugu mu by'endya bagamba nti "kitera nnyo abantu okufuna vitamiini nnyingi okuva mu mmere ey'obutonde ne bafuna endwadde."

Kale obuzibu buli ludda wa? Obuzibu buli mu mpeke za vitamiini ez’enjawulo, pawuda, n’emmere/ebyokunywa ebirimu ebirungo ebinywevu bye tumira.

Abantu bangi balowooza nti okumira vitamiini ennyingi kisinga ku mubiri, naye tebakimanyi nti tekirina mugaso gwonna era kiyinza n’okuba eky’obulabe.

Bw’oba ​​omira eddagala eriweweeza ku bulwadde, kiba kya magezi okulonda erimu omuwendo gwokka ogulagirwa buli lunaku. Kakasa nti oyogera n’omusawo w’amaka go ku vitamiini, mineral oba ebirala byonna by’omira. Omusawo asobola okukuyamba okulonda ddoozi etali ya bulabe esaanira obulamu bwo.

Ebiseera ebisinga, bw’omira empeke ya basic multivitamin ekulagiddwa omusawo, tewali kye weeraliikirira. Kubanga margin of safety yaabwe eri waggulu nnyo. Kale, ne bw’ogimira n’emmere erimu vitamiini, tekijja kuba kizibu kinene.

Bino bye bimu ku bubonero obulaga nti omuntu alina ebbula lya vitamiini:

Wano waliwo emmeeza y’obubonero obumu obwa bulijjo obuyinza okuva mu kumira ennyo vitamiini ezimu. Bino biyinza obutabaawo mu buli muntu, naye kikulu okubimanya.

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Faayo nnyo ku biriisa bino ebisatu

Nga abasawo bwe balaga, vitamiini D, calcium ne folic acid bye biriisa ebisatu bye tutera okulya ennyo nga tetumanyi.

1. Vitamiini D

Vitamiini D yeetaagibwa nnyo mu maanyi g’amagumba n’abaserikale b’omubiri abalamu obulungi. Kyokka, singa omuntu omukulu amira buli kiseera 4,000 IU (International Units) ezisukka ku ziragirwa okumira buli lunaku, kiyinza okuleeta obuzibu obw’amaanyi ku mutima . N’olwekyo bw’oba ​​omira eddagala lya Vitamiini D, kakasa nti olimira ng’omusawo akubuulirirwa.

2. Asidi wa Folic Acid

Folic acid yeetaagibwa nnyo eri bamaama abali embuto okutangira abaana baabwe okuzaala obulemu. Olw’ensonga eno, ne mu nsi yaffe, asidi wa ‘folic’ ayongerwa mu biva mu mmere y’empeke ng’omugaati, pasta, n’omuceere. Kino kiraze nti kikendeeza ku bulema mu kuzaalibwa ebitundu 25% - 50%.

Naye... waliwo oludda olulala ku kyo. Singa ogigatta mu mmere yo mu ngeri eno n’omira empeke endala, emikisa mingi nnyo nti ojja kusukka micrograms 1,000 eziragiddwa buli lunaku. Singa kino kibaawo, obubonero bw’obutaba na vitamiini B12 naddala mu bakadde buyinza okunyigirizibwa . Singa obutaba na vitamiini B12 tebujjanjabwa mu budde, buyinza n’okuleetera obusimu okwonooneka enkalakkalira . N’olwekyo, olina okwegendereza ennyo ku nsonga eno.

Jjukira nti tewali nsonga lwaki otya okulya emmere erimu ekirungo kya folate mu butonde, nga ebikoola ebibisi. Obuzibu buli ku asidi wa folic ayongerwako mu ngeri ey’ekikugu.

3. Kalisiyamu

Abantu bangi bamira empeke za kalisiyamu okunyweza amagumba. Kyokka okumira ekirungo kya ‘calcium’ ekisusse kiyinza okuvaako amayinja mu kibumba, okuziyira, n’okukendeeza ku bungi bw’omubiri mu kunywa zinki n’ekyuma.

Kale kiki kye tusaanidde okukola?

Nga bino byonna biwedde, oyinza okuba ng'olowooza nti, "Kale si kirungi okumira vitamiini?" Si bwe kiri. Ekisinga obukulu wano ye balance .

1. Kulembeza emmere ey’obutonde: Engeri esinga obulungi era etali ya bulabe kwe kufuna vitamiini n’ebiriisa by’olina okwetaaga okuva mu mmere ey’obutonde. Mu mmere yo ssaamu enva endiirwa ez’enjawulo, ebibala, ebinyeebwa, entangawuuzi, empeke, ennyama, ebyennyanja, amagi n’ebiva mu mata.

2. Soma ebiwandiiko: Bw’oba ​​ogula emmere n’ebyokunywa ebipakiddwa, soma ebiwandiiko. Noonya ebigambo "fortified" oba "enriched." Bwe kiba bwe kityo, funa endowooza enzijuvu ku ssente mmeka z’ofuna buli lunaku.

3. Tomira ddagala ku bbugumu: Tomira ddagala lya vitamiini "kubanga waliwo eyakugamba" oba "kubanga wagirabye ku ttivvi." Omusawo akukebera yekka y’amanyi oba ddala omubiri gwo gubulwa vitamiini emu.

4. Yogerako n’omusawo wo: Nga tonnatandika kunywa mmere yonna, yogerako n’omusawo wo . Asobola okulowooza ku buli kimu okuva ku ddagala ly’omira edda, emyaka gyo, n’embeera y’obulamu bwo, okutuuka ku oba weetaaga eddagala eriweweeza ku bulwadde, era bwe kiba bwe kityo, ekika ki, ne ssente mmeka.