Pamwe wakaona zvinhu zvakawanda zvatinotenga muzvitoro mazuva ano, zvakaita semvura yemubhodhoro, mapaketi emukaka, mabhisikiti, nezvinwiwa zvemichero, nemashoko ekuti "ine mavhitamini nemaminerari" kana kuti "yakasimbiswa." Ungave uchifunga kuti, "Oh... izvi zvakanaka, handina kudya kwakaringana, saka izvi zvinogona kundibatsira kuzadzisa kushomeka." Asi, waiziva here kuti kuwana mavhitamini nemaminerari akawanda kupfuura aunoda zuva nezuva kunogona kukukuvadza?
Chii chingaitika kana ukatora mavitamini 'akawandisa'?
Zvichitaurwa zviri nyore, sezvimwe zvinhu zvese, haudi vhitamini kana mineral yakawandisa. Semuenzaniso, kutora chinhu chakawandisa chakadai sevhitamini C kana zinc kunogona kukonzera kuda kurutsa, kurwadziwa mudumbu, uye manyoka. Saizvozvowo, kutora mineral yakawandisa senge selenium kunogona kukonzera kurasikirwa nebvudzi, kuvhiringidzika mudumbu, kuneta zvakanyanya, uye kunyange kukuvara kudiki kwetsinga.
Vanhu vazhinji vangasatora mavhitamini akawanda nemaune. Asi funga nezvazvo nenzira iyi... Unodya chibage chakasimbiswa mangwanani. Unonwa doro/chinwiwa chinopa simba gare gare. Unodya chimwe chinhu chakaita sepasta yakagadziriswa pakudya kwemanheru, uye unotora multivitamin usati warara. Zvino, tarisa kuti ingani zvinovaka muviri zvaunodya usingazive kupfuura zvaunoda pazuva. Saka ngatione kuti ungazvidzivirira sei.
Chenjerera paunenge uchitora mishonga yekuwedzera.
Chekutanga, hazvingaite kuti uwane mavhitamini akawandisa kubva muzvikafu zvechisikigo, zvakaita semiriwo, michero, nyama, nehove, wobva wava nedambudziko nemuviri wako. Hazviitiki nyore. Kunyangwe nyanzvi dzezvekudya dzinoti "hazviwanzoitiki kuti vanhu vawane mavhitamini akawandisa kubva muzvikafu zvechisikigo vobva varwara."
Saka dambudziko riri kupi? Dambudziko riri mumapiritsi ekuwedzera emavhitamini, hupfu, uye chikafu/zvinwiwa zvakasimbiswa zvatinonwa.
Vanhu vazhinji vanofunga kuti kutora mavhitamini akawanda kwakanakira muviri, asi havazivi kuti hazvina zvazvinobatsira uye zvinogona kutokuvadza.
Kana ukatora mushonga wekuwedzera, kuchenjera kusarudza une huwandu hunokurudzirwa pazuva chete. Iva nechokwadi chekutaura nachiremba wemhuri yako nezve chero mavitamini, mineral, kana chimwe chinhu chekuwedzera chaunotora. Chiremba wako anogona kukubatsira kusarudza mushonga wakachengeteka wakakodzera hutano hwako.
Kazhinji, kana ukatora mapiritsi e multivitamin akanyorerwa nachiremba, hapana chekunetseka nazvo. Nekuti kuchengetedzeka kwawo kwakanyanya. Saka, kunyangwe ukaatora pamwe chete nezvikafu zvine mavhitamini, hazvizove dambudziko guru.
Heano mamwe ezviratidzo zvekushaikwa kwevhitamini:
Heino tafura yezviratidzo zvinowanzoonekwa zvinogona kuitika kana munhu akatora mavhitamini akawandisa. Izvi zvingasaitika kune munhu wese, asi zvakakosha kuti uzvizive.
| Vhitamini/zvicherwa | Zviratidzo zvakajairika zvekudhakwa zvakanyanya |
|---|---|
| Vhitamini C | Kusvotwa, kurwadziwa mudumbu, manyoka |
| Zingi | Kusanzwa kuda kurutsa, kuda kurutsa, kurutsa, musoro, kushaya simba kwemuviri wekudzivirira chirwere |
| Selenium | Kudonha kwebvudzi, nzara dzinotyoka, kukuvara kweganda, kuneta kwakanyanya, matambudziko etsinga |
| Vhitamini A | Matambudziko ekuona, kuda kurutsa, dzungu, ganda rakaoma, musoro |
Nyatsoteererai zvinhu zvitatu izvi zvinovaka muviri
Sezvakataurwa navanachiremba, vhitamini D, calcium, uye folic acid ndizvo zvinovaka muviri zvitatu zvatinowanzodya zvakanyanya tisingazive.
1. Vhitamini D
Vhitamini D inokosha kuti mapfupa arambe akasimba uye kuti dziviriro yemuviri ive yakanaka. Zvisinei, kana munhu mukuru achitora zvinopfuura 4,000 IU (International Units) inokurudzirwa pazuva, zvinogona kukonzera matambudziko makuru emwoyo . Saka, kana uri kutora vhitamini D supplement, iva nechokwadi chekuitora pasi pekurairwa nachiremba.
2. Folic Acid
Folic acid inokosha kuna vanaamai vane pamuviri kudzivirira vana vavo kuti vasabatwe nezvirwere. Nekuda kweizvi, kunyangwe munyika medu, folic acid inowedzerwa muzviyo zvakaita sechingwa, pasta, nemupunga. Izvi zvakaratidzwa kuti zvinoderedza zvirwere zvevana ne25% - 50%.
Asi ... kune rumwe rutivi rwazvo. Kana ukariwedzera mukudya kwako nenzira iyi wotora rimwe piritsi, pane mukana mukuru wekuti uchapfuura huwandu hunokurudzirwa hwema micrograms chiuru pazuva. Kana izvi zvikaitika, zviratidzo zvekushaikwa kwevhitamini B12, kunyanya kune vakwegura, zvinogona kudzikiswa . Kana kushomeka kwevhitamini B12 kukasarapwa nenguva, kunogona kutokonzera kukuvara kwetsinga zvachose . Saka, unofanirwa kungwarira zvakanyanya nezveizvi.
Yeuka kuti hapana chikonzero chekutya kudya chikafu chine folate yakawanda, senge mashizha emiriwo. Dambudziko riripo ne folic acid yakawedzerwa nenzira yekugadzira.
3. Karusiyamu
Vanhu vazhinji vanotora mapiritsi ecalcium kuti vasimbise mapfupa avo. Zvisinei, kutora calcium yakawandisa kunogona kukonzera matombo eitsvo, kuzvimba, uye kuderedza kunwa zinc nesimbi mumuviri.
Saka tinofanira kuitei?
Nezvose izvi, ungave uchifunga kuti, "Saka hazvina kunaka here kunwa mavhitamini?" Hazvina kunaka. Chinhu chinonyanya kukosha pano kuenzana .
1. Isa pamberi zvekudya zvechisikigo: Nzira yakanakisa uye yakachengeteka ndeyekuwana mavitamini nemaminerari aunoda kubva mukudya kwechisikigo. Isa mhando dzakasiyana dzemiriwo ine mavara, michero, nyemba, nzungu, zviyo, nyama, hove, mazai, uye zvigadzirwa zvemukaka mukudya kwako.
2. Verenga mazita ekutengesa: Paunenge uchitenga zvekudya nezvinwiwa zvakarongedzwa, verenga mazita ekutengesa. Tsvaga mazwi ekuti "yakasimbiswa" kana kuti "yakapfumiswa." Kana zvakadaro, funga kuti uri kuwana marii pazuva.
3. Usatore mushonga nekukasira: Usatore mapiritsi evhitamini "nekuti mumwe munhu akakuudza kuti udaro" kana "nekuti wazviona paTV." Chiremba anokuongorora ndiye chete anoziva kana muviri wako usina vhitamini yakakwana.
4. Taura nachiremba wako: Usati watanga chero mushonga wekuwedzera, taura nachiremba wako . Iye anogona kufunga nezvemishonga yaunototora, zera rako, uye hutano hwako, kusvika pakuda mushonga wekuwedzera, uye kana uchida, rudzii, uye kuti wakadii.
Mharidzo Yekuenda Nayo Kumba
- Nzira yakanakisisa uye yakachengeteka yekuwana mavhitamini nemaminerari ndeyekudya chikafu chakakwana uye chechisikigo.
- Chirevo chekuti "zvakawanda zviri nani" hachishandi pamavhitamini. Zvakawandisa hazvina kunaka.
- Dzivisa kutora mavhitamini nekuda kwezviziviso kana zvinotaurwa nevamwe.
- Gara uchibvunza chiremba wako usati washandisa chero chimwe chinhu chinowedzera mavitamini kana mineral.
- Chenjerera zvikuru kana uchitora mishonga yekuwedzera uye chikafu chine vhitamini D, folic acid, uye calcium.
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