Anthu ambiri amayamba tsiku lawo ndi kapu ya tiyi ndi multivitamin. Nthawi zina mnzanu kapena wachibale wanu anganene kuti, "Bwanawe, imwani izi, ndi zabwino kwambiri pathupi lanu." Koma kodi izi ndizofunikira kwambiri pathupi lathu? Ena amati ndi kungowononga ndalama, ena amati zingakupulumutseni ku matenda ambiri. Ndiye zoona zake n'chiyani? Lero, tikambirana za izi, makamaka, popanda kubisa chilichonse, mwanjira yomwe mungamvetse.
Nchifukwa chiyani tifunika multivitamin?
Mwachidule, matupi athu amafunikira mavitamini ndi michere yambiri kuti akhale athanzi. Timatcha zakudya izi. Ndipotu, tingapeze zonsezi kuchokera muzakudya zabwino komanso zopatsa thanzi . Izi zikutanthauza kuti ngati tidya zipatso, ndiwo zamasamba, nyemba, tirigu, nyama, nsomba, mazira, ndi zina zambiri, sitidzafunikira china chilichonse.
Koma funso ndi lakuti, ndi angati a ife omwe timadya choncho tsiku lililonse? Ndi moyo wathu wotanganidwa, nthawi zina timadya zomwe tabweretsa kuchokera kusitolo. Kapena timazolowera chakudya chamtundu womwewo. Nthawi zina ngati izi thupi lathu limayamba kusowa zakudya zina zofunika.
Ganizirani za multivitamin ngati inshuwalansi ya galimoto. Ingakuthandizeni kudzaza mipata ina ya zakudya zomwe mumadya, koma sizingalowe m'malo mwa chakudya chabwino.
Ngakhale multivitamin ingakupatseni mavitamini ndi mchere, sipereka ulusi ndi michere yomwe imapezeka muzakudya zabwino. Chifukwa chake, ngakhale mutamwa multivitamin, muyenera kudya bwino, kuchita masewera olimbitsa thupi, komanso kukhala ndi thupi labwino .
Ndani kwenikweni amene amafunikira izi kwambiri?
Ngakhale kuti si aliyense amene amafunikira multivitamin, anthu ena ali pachiwopsezo chachikulu chodwala matenda osowa zakudya m'thupi kuposa ena. Tiyeni tiwone kuti ndi ndani.
| Gulu la anthu omwe ali pachiwopsezo | Zakudya zofunika zomwe zingakhale zoperewera ndi zomwe zimayambitsa |
|---|---|
| Amayi oyembekezera komanso apakati | Folic Acid: Yofunikira popewa mavuto obadwa nawo mu ubongo ndi msana wa mwana. Chitsulo:Kupewa kuchepa kwa magazi m'thupi panthawi ya mimba. |
| Anthu opitirira zaka 50 | Vitamini B12: Pamene tikukalamba, mphamvu ya thupi lathu yoyamwa B12 kuchokera ku chakudya imachepa. Izi zingayambitse mavuto a mitsempha ndi kulephera kukumbukira. Vitamini D ndi Calcium: Kulimbitsa mafupa ndikupewa matenda monga osteoporosis. |
| Anthu omwe amadya zakudya zamasamba zokha (Vegan) | Vitamini B12: Izi zimapezeka makamaka mu zakudya za nyama. Iron, calcium, zinc, vitamini D: Ngakhale kuti izi zimapezeka kuchokera ku zakudya za zomera, kuyamwa kwa zinthu kungachepe. |
| Anthu omwe ali ndi matenda enaake | Matenda a m'mimba (monga matenda a Crohn) amatha kusokoneza kuyamwa kwa michere m'thupi. Ndikofunikira kukambirana izi ndi dokotala wanu. |
Ngati muli m'gulu limodzi mwa magulu awa, ndi bwino kuganizira za multivitamin. Koma, musapange chisankho nokha. Nthawi zonse lankhulani ndi dokotala wanu kuti mudziwe ngati mukufunikiradi, ndipo ngati ndi choncho, mtundu wake.
Kodi mavitamini ambiri angateteze matenda monga khansa ndi matenda a mtima?
Ili ndi funso lomwe anthu ambiri amafunsa komanso lomwe ndi mkangano waukulu. Kafukufuku wina akusonyeza kuti anthu omwe amamwa multivitamini kwa nthawi yayitali, monga zaka 15, amakhala ndi chiopsezo chochepa cha khansa ya m'matumbo. Kafukufuku wina akuti akhoza kukhala ndi chiopsezo chochepa cha matenda a mtima.
Komabe, kafukufuku wochitidwa ndi mabungwe akuluakulu monga National Institutes of Health (NIH) ku United States akusonyeza kuti palibe umboni wokwanira wonena motsimikiza kuti kumwa mavitamini ambiri kwa munthu wathanzi kungapewe matenda akuluakulu otere.
Nanga n’chifukwa chiyani pali maganizo awiriwa?
Mwachidule, n'kovuta kwambiri kutsimikizira zinthu ngati izi. Kafukufuku wina ndi wa nthawi yochepa, wina ndi wa nthawi yayitali. Chifukwa chake, palibe mgwirizano pakati pa asayansi pankhaniyi.
Choncho, chinthu chabwino kwambiri kuchita ndikukhala ndi moyo wathanzi (kudya bwino, kuchita masewera olimbitsa thupi, komanso kupewa kusuta fodya) m'malo mongodalira mapiritsi a multivitamin kuti mupewe khansa ndi matenda a mtima.
Kodi pali anthu omwe sayenera kugwiritsa ntchito multivitamins?
Inde. Nthawi zina, kumwa multivitamins kungayambitse mavuto ambiri kuposa zabwino.
- Anthu omwe akulandira chithandizo cha khansa: Ngati mukulandira chithandizo cha khansa, musamwe mavitamini kapena zowonjezera popanda upangiri wa dokotala. Mavitamini ena angathandize maselo a khansa kukula ndipo angasokoneze chithandizo chanu cha khansa.
- Anthu omwe akumwa mavitamini ena: Ngati mukumwa kale mapiritsi osiyana achitsulo, mapiritsi a calcium, ndi zina zotero, ndikumwa multivitamini kuwonjezera pa iwo, mutha kukhala ndi michere yambiri m'thupi lanu. Izi zimavulazanso thupi lanu. Mwachitsanzo, chitsulo chochuluka chingawononge chiwindi chanu.
Choncho, ngati mukukayikira ngati multivitamin ndi yoyenera kwa inu, onetsetsani kuti mwalankhula ndi dokotala wanu.
Kodi mungasankhe bwanji multivitamin yabwino?
Chabwino, ndiye kuti mwalankhula ndi dokotala wanu ndipo mwasankha kuti mukufuna multivitamin. Mukapita ku pharmacy, pali mabotolo osiyanasiyana ambirimbiri. Kodi mumasankha bwanji abwino kwambiri? Nazi zinthu zofunika kuziganizira.
| Mavitamini/minerals | Zinthu zoti muzisamala nazo |
|---|---|
| Vitamini A | Sankhani imodzi yokhala ndi beta-carotene kapena ma carotenoid osakaniza. Thupi limasandutsa vitamini A kukhala vitamini A ngati pakufunika. Kumwa vitamini A wambiri (wolembedwa kuti retinol) kungakhale kovulaza chiwindi ndi mafupa. |
| Chitsulo | Amuna ndi akazi omwe asiya kusamba ndi bwino kusankha multivitamini yopanda iron pokhapokha ngati dokotala wawalangiza, chifukwa iron imatha kudziunjikira m'thupi ndikuwononga ziwalo. |
| Folic Acid | Ndikofunikira kwambiri kuti akazi a msinkhu wobereka asankhe imodzi yokhala ndi ma microgram 400 (400 mcg) patsiku. |
| Vitamini D | Ma multivitamin ambiri ali ndi pafupifupi 400 IU (International Units). Izi ndizofunikira kuti calcium ilowe m'thupi. Ngati muli ndi dzuwa lochepa, muli onenepa kwambiri, kapena muli ndi khungu lakuda, mungafunike zambiri. Funsani dokotala wanu za izi. |
| Mavitamini E ndi C | Pakhala pali nkhawa zina zokhudza kumwa mlingo waukulu wa vitamini E (woposa 600-800 IU patsiku). Kuti mupeze vitamini C, ndibwino kumwa pafupifupi 250mg patsiku. |
| Ubwino | Sankhani mankhwala ochokera ku kampani yodalirika komanso yodalirika yomwe yavomerezedwa ndi National Medicines Regulatory Authority (NMRA) ku Sri Lanka. Musagule mankhwala otsika mtengo kuchokera ku magwero okayikitsa komanso osadziwika. |
Uthenga Wopita Nawo Kunyumba
- Kumwa multivitamin si piritsi lamatsenga. Sikoyenera kulowa m'malo mwa zakudya zopatsa thanzi. Ndi mtundu wa 'inshuwaransi' ya zakudya.
- Onetsetsani kuti mwalankhula ndi dokotala musanasankhe ngati mukufuna multivitamin kapena ayi, ndipo ngati ndi choncho, mtundu wanji.
- Magulu apadera, monga azimayi omwe akukonzekera kutenga pakati, anthu opitirira zaka 50, ndi osadya nyama, angapindule kwambiri ndi multivitamin.
- Musamangodalira mavitamini ambiri kuti mupewe matenda akuluakulu monga khansa ndi matenda a mtima. Ndikofunikira kukhala ndi moyo wathanzi.
- Odwala khansa ayenera kupewa kugwiritsa ntchito mankhwala ena aliwonse owonjezera popanda upangiri wa dokotala.
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