Kodi kumwa mavitamini ambiri n’koipadi m’thupi lanu? (Kumwa Vitamini ndi Mineral Overdose)

Mwina mwawona zinthu zambiri zomwe timagula m'masitolo masiku ano, monga madzi a m'mabotolo, mapaketi a mkaka, mabisiketi, ndi zakumwa za zipatso, ndi mawu akuti "muli mavitamini ndi mchere" kapena "zolimbitsa thupi." Mwina mukuganiza kuti, "O... izi ndi zabwino, ndilibe zakudya zopatsa thanzi, kotero izi zitha kundithandiza kulipira kusowa." Koma, kodi mumadziwa kuti kupeza mavitamini ndi mchere wochuluka kuposa womwe mumafunikira tsiku lililonse kungakuwonongereni?

Kodi chingachitike n’chiyani ngati mumwa mavitamini 'ochuluka'?

Mwachidule, monga china chilichonse, simukusowa vitamini kapena mchere wochuluka. Mwachitsanzo, kumwa zinthu zambiri monga vitamini C kapena zinc kungayambitse nseru, kupweteka m'mimba, komanso kutsegula m'mimba. Mofananamo, kumwa mchere wochuluka monga selenium kungayambitse kutayika kwa tsitsi, kusokonezeka m'mimba, kutopa kwambiri, komanso kuwonongeka pang'ono kwa mitsempha.

Anthu ambiri sangamwe dala mavitamini ambiri. Koma taganizirani izi motere... Mumadya chimanga cholimba m'mawa. Mumadya chakumwa chopatsa mphamvu pang'ono. Mumadya chakudya chonga pasitala wolimba, ndipo mumamwa multivitamin musanagone. Tsopano, onani kuchuluka kwa michere yomwe mukudya mosadziwa kuposa momwe mukufunira patsiku. Tiyeni tiwone momwe mungapewere izi.

Samalani mukamamwa mankhwala owonjezera.

Choyamba, n'zokayikitsa kuti mudzapeza mavitamini ambiri kuchokera ku zakudya zachilengedwe, monga ndiwo zamasamba, zipatso, nyama, ndi nsomba, ndipo thupi lanu limakhala ndi vuto. Sizichitika mosavuta. Ngakhale akatswiri azakudya amanena kuti "ndizokayikitsa kuti anthu apeze mavitamini ambiri kuchokera ku zakudya zachilengedwe n'kuyamba kudwala."

Ndiye vuto lili kuti? Vuto lili m'mapiritsi owonjezera a mavitamini, ufa, ndi zakudya/zakumwa zolimbitsa thupi zomwe timamwa.

Ngati mutenga mankhwala owonjezera, ndi bwino kusankha omwe ali ndi mlingo wokhazikika wa tsiku ndi tsiku. Onetsetsani kuti mwalankhula ndi dokotala wa banja lanu za vitamini, mchere, kapena china chilichonse chomwe mumatenga. Dokotala wanu angakuthandizeni kusankha mlingo wotetezeka womwe ndi woyenera thanzi lanu.

Kawirikawiri, ngati mumwa mapiritsi oyambira a multivitamin omwe dokotala wakupatsani, palibe chodetsa nkhawa nacho. Chifukwa chitetezo chawo chimakhala chachikulu kwambiri. Chifukwa chake, ngakhale mutamwa limodzi ndi zakudya zomwe zili ndi mavitamini, sizingakhale vuto lalikulu.

Nazi zizindikiro zina za kusowa kwa vitamini:

Nayi mndandanda wa zizindikiro zodziwika bwino zomwe zingachitike chifukwa chomwa mavitamini enaake mopitirira muyeso. Izi sizingachitike kwa aliyense, koma ndikofunikira kuzidziwa.

Samalani kwambiri zakudya zitatu izi

Monga momwe madokotala amanenera, vitamini D, calcium, ndi folic acid ndi michere itatu yomwe nthawi zambiri timadya mopitirira muyeso mosadziwa.

1. Vitamini D

Vitamini D ndi yofunika kwambiri kuti mafupa akhale olimba komanso chitetezo chamthupi chikhale chathanzi. Komabe, ngati munthu wamkulu amatenga nthawi zonse 4,000 IU (International Units) kuposa zomwe zimalimbikitsidwa tsiku lililonse, zingayambitse mavuto aakulu a mtima . Chifukwa chake, ngati mukumwa vitamini D yowonjezera, onetsetsani kuti mwaimwa motsogozedwa ndi dokotala.

2. Folic Acid

Folic acid ndi yofunika kwambiri kwa amayi apakati kuti apewe kuvutika kwa ana awo. Pachifukwa ichi, ngakhale m'dziko lathu, folic acid imawonjezeredwa ku zinthu monga buledi, pasitala, ndi mpunga. Izi zawonetsedwa kuti zimachepetsa kuvutika kwa ana ndi 25% - 50%.

Koma ... palinso mbali ina. Ngati muwonjezera pa chakudya chanu mwanjira iyi ndikumwa mapiritsi ena, pali mwayi waukulu kuti mudzapitirira mlingo woyenera wa tsiku ndi tsiku wa ma microgram 1,000. Ngati izi zitachitika, zizindikiro za kusowa kwa vitamini B12, makamaka kwa okalamba, zitha kuchepetsedwa . Ngati kusowa kwa vitamini B12 sikuchiritsidwa panthawi yake, kungayambitse kuwonongeka kwa mitsempha kosatha . Chifukwa chake, muyenera kusamala kwambiri ndi izi.

3. Kalisiyamu

Anthu ambiri amamwa mapiritsi a calcium kuti alimbitse mafupa awo. Komabe, kumwa calcium yambiri kungayambitse miyala mu impso, kudzimbidwa, komanso kuchepetsa kuyamwa kwa zinc ndi iron m'thupi.

Ndiye tiyenera kuchita chiyani?

Ndi zonsezi, mwina mukuganiza kuti, "Ndiye kodi sikwabwino kumwa mavitamini?" Ayi, sikwabwino. Chofunika kwambiri apa ndikukhala ndi thanzi labwino .

1. Ikani patsogolo zakudya zachilengedwe: Njira yabwino komanso yotetezeka ndiyo kupeza mavitamini ndi michere yomwe mukufuna kuchokera muzakudya zachilengedwe. Phatikizani ndiwo zamasamba zosiyanasiyana zamitundu yosiyanasiyana, zipatso, nyemba, mtedza, tirigu, nyama, nsomba, mazira, ndi mkaka muzakudya zanu.

2. Werengani zilembo: Mukagula zakudya ndi zakumwa zomwe zapakidwa m'matumba, werengani zilembozo. Yang'anani mawu oti "wolimbikitsidwa" kapena "wolemeretsedwa." Ngati ndi choncho, khalani ndi lingaliro la ndalama zomwe mumapeza patsiku.

3. Musamwe mankhwala mwadzidzidzi: Musamwe mapiritsi a mavitamini "chifukwa winawake wakuuzani kuti muchite" kapena "chifukwa mwawaonera pa TV." Dokotala yekha amene amakufufuzani ndi amene amadziwa ngati thupi lanu lili ndi vitamini yokwanira.

4. Lankhulani ndi dokotala wanu: Musanayambe kumwa mankhwala enaake, kambiranani ndi dokotala wanu . Iye angaganizire chilichonse kuyambira mankhwala omwe mukumwa kale, zaka zanu, ndi thanzi lanu, mpaka ngati mukufuna mankhwala enaake, ndipo ngati ndi choncho, mtundu wanji, komanso kuchuluka kwake.