Abantu benshi batangira umunsi wabo banywa icyayi na multivitamine. Hari igihe inshuti yawe cyangwa umuvandimwe wawe ashobora kuvuga ati: "Muvandimwe, nywa ibi, ni byiza ku mubiri wawe." Ariko se ni angahe muri ibi bikenewe ku mibiri yacu? Bamwe bavuga ko ari ugupfusha ubusa amafaranga, abandi bakavuga ko bishobora kukurinda indwara nyinshi. None se ukuri ni ukuhe? Uyu munsi, turaganira kuri ibi, neza neza, nta guhisha ikintu na kimwe, mu buryo ushobora gusobanukirwa.
Kuki dukeneye multivitamine?
Mu magambo make, imibiri yacu ikenera vitamine n'imyunyu ngugu myinshi kugira ngo ikomeze kugira ubuzima bwiza. Ibyo tubyita intungamubiri. Mu by'ukuri, ibi bintu byose dushobora kubikura mu ndyo nziza kandi yuzuye . Ibyo bivuze ko niba turya imbuto, imboga, ibinyamisogwe, ibinyampeke, inyama, amafi, amagi, nibindi, nta kindi dukeneye.
Ariko ikibazo ni iki, ni bangahe muri twe barya gutyo buri munsi? Kubera ubuzima bwacu buhuze, rimwe na rimwe turya ibyo twazanye mu iduka. Cyangwa tukamenyera ubwoko bumwe bw'ibiryo. Hari igihe nk'ibi umubiri wacu utangira kubura zimwe mu ntungamubiri ukeneye.
Tekereza kuri multivitamine nk'ubwishingizi bw'imodoka. Bishobora gufasha kuziba icyuho mu mirire yawe, ariko ntabwo bisimbura ifunguro ryiza.
Nubwo multivitamine ishobora kuguha vitamine n'imyunyungugu, ntabwo itanga fibre n'intungamubiri ziboneka mu ndyo nziza. Rero, nubwo wafata multivitamine, ugomba kurya neza, gukora siporo no kugira ibiro byiza .
Ni nde mu by'ukuri ukeneye ibi cyane?
Nubwo atari buri wese ukeneye multivitamine, hari abantu bafite ibyago byinshi byo kubura intungamubiri kurusha abandi. Reka turebe abo ari bo.
| Itsinda ry'abari mu kaga | Intungamubiri z'ingenzi zishobora kuba zidafite ishingiro n'impamvu zabyo |
|---|---|
| Ababyeyi batwite n'abatwite | Aside Folike: Ni ingenzi mu gukumira ibibazo byo kubyara mu miyoboro y'ubwonko n'umugongo by'umwana. Icyuma:Kugira ngo hirindwe kubura amaraso mu gihe cyo gutwita. |
| Abantu barengeje imyaka 50 | Vitamine B12: Uko tugenda dusaza, ubushobozi bw'umubiri wacu bwo kwinjiza B12 mu biribwa buragabanuka. Ibi bishobora gutera ibibazo by'imitsi no gutakaza kwibuka. Vitamine D na Kalisiyumu: Kugira ngo amagufwa akomeze gukomera no kwirinda indwara nka osteoporosis. |
| Abantu barya indyo yuzuye y'ibikomoka ku bimera (Vegan) | Vitamine B12: Iyi iboneka cyane cyane mu biribwa by'inyamaswa. Ubutare, kalisiyumu, zinki, vitamine D: Nubwo ibi biva mu biribwa by'ibimera, kwinjiza ibintu bishobora kugabanuka. |
| Abantu bafite indwara zimwe na zimwe | Indwara z'igogora (urugero: indwara ya Crohn) zishobora kubangamira uburyo intungamubiri zinjira mu mubiri. Ni ngombwa kubiganiraho na muganga wawe. |
Niba uri muri rimwe muri ayo matsinda, ni byiza gutekereza ku miti myinshi. Ariko ntukigere ufata icyemezo wenyine. Buri gihe vugana na muganga wawe kugira ngo arebe niba koko uyikeneye, kandi niba ari yo, ubwoko bwayo.
Ese multivitamine zishobora gukumira indwara nka kanseri n'indwara z'umutima?
Iki ni ikibazo abantu benshi bibaza kandi kikaba ari ikibazo gikomeye. Ubushakashatsi bumwe bwerekana ko abantu bafata multivitamine igihe kirekire, nk'imyaka 15, baba bafite ibyago bike byo kurwara kanseri y'amara. Ubundi bushakashatsi bwerekana ko bashobora kugabanuka ku ndwara z'umutima.
Ariko, ubushakashatsi bwakozwe n'ibigo bikomeye nka Ikigo cy'Igihugu cy'Ubuzima (NIH) muri Leta Zunze Ubumwe za Amerika bwerekana ko nta bimenyetso bihagije birahari bigaragaza neza ko gufata multivitamine ku muntu muzima bishobora gukumira indwara nk'izo zikomeye.
None se kuki ibi bitekerezo byombi?
Mu magambo make, biragoye cyane kwemeza ibintu nk'ibi. Hari ubushakashatsi bukorwa igihe gito, ubundi bukorwa igihe kirekire. Bityo rero, nta bwumvikane buhari hagati y'abahanga kuri ibi.
Bityo rero, ikintu cyiza cyo gukora ni ugushyira imbere ubuzima bwiza (indyo nziza, imyitozo ngororamubiri, no kwirinda kunywa itabi) aho kwiringira gusa ibinini bya multivitamine kugira ngo birinde kanseri n'indwara z'umutima.
Ese hari abantu badakwiye gukoresha multivitamine?
Yego. Hari ubwo gufata multivitamine bishobora kwangiza byinshi kuruta kugira ingaruka nziza.
- Abantu barimo kuvurwa kanseri: Niba uri kuvurwa kanseri, ntugafate vitamine cyangwa inyongeramusaruro udafite inama za muganga. Vitamine zimwe zishobora gufasha uturemangingo twa kanseri gukura kandi zishobora kubangamira ubuvuzi bwawe bwa kanseri.
- Abantu bafata izindi vitamine: Niba usanzwe ufata ibinini bitandukanye bya feri, ibinini bya kalisiyumu, nibindi, kandi ufata multivitamine nyinshi, ushobora kuzagira intungamubiri nyinshi mu mubiri wawe. Ibi nabyo byangiza umubiri wawe. Urugero, feri nyinshi ishobora kwangiza umwijima wawe.
Kubwibyo, niba ufite gushidikanya ku bijyanye no gufata multivitamine ikubereye, menya neza ko wavuganye na muganga wawe.
Ni gute wahitamo multivitamine nziza?
Yego, wavuganye na muganga wawe maze ufata icyemezo cyo gukoresha multivitamine. Iyo ugiye muri farumasi, hari ubwoko bwinshi bw'amacupa. Ni gute wahitamo iryiza kurusha ayandi? Dore ibintu by'ingenzi ugomba kuzirikana.
| Vitamine/imyunyu ngugu | Ibintu byo kwitondera |
|---|---|
| Vitamine A | Hitamo imwe irimo beta-carotene cyangwa carotenoide zivanze. Umubiri uyihinduramo vitamine A uko bikenewe. Gufata vitamine A nyinshi cyane (yanditsweho retinol) bishobora kwangiza umwijima n'amagufwa. |
| Icyuma | Abagabo n'abagore bamaze gucura ni byiza guhitamo multivitamine zidafite icyuma keretse muganga abisabye, kuko icyuma gishobora kwirundanya mu mubiri no kwangiza ingingo. |
| aside folike | Ni ngombwa cyane ko abagore bari mu kigero cyo kubyara bahitamo imwe irimo mikorogarama 400 (mcg 400) ku munsi. |
| Vitamine D | Vitamine nyinshi zirimo hafi 400 IU (Unite Mpuzamahanga). Ibi ni ingenzi kugira ngo kalisiyumu inyurwe mu mubiri. Niba ufite izuba rike, ufite umubyibuho ukabije, cyangwa ufite uruhu rwijimye, ushobora gukenera byinshi. Baza muganga wawe ibi. |
| Vitamine E na C | Hari impungenge zimwe na zimwe ku bijyanye no gufata doze nyinshi za vitamine E (zirenze 600-800 IU ku munsi). Kuri vitamine C, ni byiza gufata 250mg ku munsi. |
| Ireme | Hitamo ibicuruzwa bivuye mu kigo cyizewe kandi cyizewe cyemewe n'Ikigo cy'Igihugu gishinzwe kugenzura Imiti (NMRA) cyo muri Sri Lanka. Ntukagure ibicuruzwa bihendutse bivuye ahantu hatazwi kandi hateye amakenga. |
Ubutumwa bwo kujyana mu rugo
- Vitamine nyinshi si ikinini cy’igitangaza. Ntabwo ari ikintu gisimbura indyo yuzuye. Ni ubwoko bw’ubwishingizi bw’imirire gusa.
- Menya neza ko uganira na muganga wawe mbere yo gufata icyemezo niba ukeneye multivitamine cyangwa udakeneye, kandi niba ari ngombwa, ubwoko bwazo.
- Amatsinda yihariye, nk'abagore bateganya gutwita, abantu barengeje imyaka 50, n'abarya inyama, bashobora kungukirwa cyane no guhabwa multivitamine.
- Ntukishingikirize gusa kuri multivitamine kugira ngo wirinde indwara zikomeye nka kanseri n'indwara z'umutima. Ni ngombwa gukurikiza ubuzima bwiza.
- Abarwayi ba kanseri bagomba kwirinda gukoresha inyongeramusaruro iyo ari yo yose batabanje kugirwa inama na muganga.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.