Mhlawumbi sele uzibonile izinto ezininzi esizithengayo evenkileni kule mihla, ezinje ngamanzi asebhotileni, iipakethi zobisi, iibhisikithi, kunye neziselo zeziqhamo, ezinamagama athi "iqulethe iivithamini kunye neeminerali" okanye "iqinisiwe." Usenokuba ucinga, "Owu... oku kulungile, andinalo ukutya okunesondlo esifanelekileyo, ngoko oku kungandinceda ndihlawulele ukunqongophala." Kodwa, ubusazi ukuba ukufumana iivithamini kunye neeminerali ezingaphezulu kwezo uzidingayo imihla ngemihla kunokuba yingozi kuwe?
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Yintoni enokwenzeka ukuba uthatha iivithamini 'ezininzi'?
Ngamafutshane, njengayo yonke enye into, awudingi vithamini okanye iminerali eninzi kakhulu. Umzekelo, ukuthatha into eninzi efana nevithamini C okanye i-zinc kunokubangela isicaphucaphu, iintlungu zesisu, kunye norhudo. Ngokufanayo, ukuthatha iminerali eninzi njengeselenium kunokubangela ukulahleka kweenwele, ukuphazamiseka kwesisu, ukudinwa kakhulu, kwanomonakalo omncinci wemithambo-luvo.
Abantu abaninzi basenokungazithathi ngabom ii-megadoses zeevithamini. Kodwa cinga ngale ndlela... Utya i-cereal eyomeleleyo kusasa. Usela i-energy bar/isiselo emva kwexesha elifutshane. Utya into efana ne-pasta eyomeleleyo kwisidlo sangokuhlwa, kwaye uthatha i-multivitamin ngaphambi kokuba ulale. Ngoku, jonga ukuba zingaphi izondlo ozithatha ngokungazi ngaphezu koko uzidingayo ngosuku. Ngoko makhe sibone ukuba ungakuphepha njani oku.
Lumka xa uthatha izongezo.
Okokuqala, akunakwenzeka ukuba ufumane iivithamini ezininzi kakhulu ekutyeni kwendalo, njengemifuno, iziqhamo, inyama, nentlanzi, kwaye ube nengxaki emzimbeni wakho. Akwenzeki lula. Kwaneengcali zezondlo zithi "kunqabile kakhulu ukuba abantu bafumane iivithamini ezininzi kakhulu ekutyeni kwendalo baze bagule."
Iphi ke ingxaki? Ingxaki ikwiipilisi zeevithamini ezongezelelweyo, iipowders, kunye nokutya/iziselo eziqinisiweyo esizithathayo.
Abantu abaninzi bacinga ukuba ukuthatha iivithamini ezingaphezulu kungcono emzimbeni, kodwa abaqondi ukuba akunazo izibonelelo kwaye kunokuba yingozi.
Ukuba uthatha isongezelelo, kulungile ukukhetha eso siqulethe kuphela ixabiso elicetyiswayo lemihla ngemihla. Qiniseka ukuba uthetha nogqirha wakho wosapho malunga nayo nayiphi na ivithamini, iiminerali, okanye esinye isongezelelo osithathayo. Ugqirha wakho unokukunceda ukhethe idosi ekhuselekileyo efanelekileyo kwimpilo yakho.
Ngokwesiqhelo, ukuba uthatha ipilisi ye-multivitamin emiselweyo ngugqirha, akukho nto ibalulekileyo yokukhathazeka ngayo. Kuba ukhuseleko lwayo luphezulu kakhulu. Ngoko ke, nokuba uyithatha kunye nokutya okuneevithamini ezongezelelweyo, akuyi kuba yingxaki enkulu.
Nazi ezinye zeempawu zokunqongophala kweevithamini:
Nantsi itheyibhile yeempawu eziqhelekileyo ezinokubangelwa kukuthatha iivithamini ezithile kakhulu. Ezi zisenokungenzeki kuye wonke umntu, kodwa kubalulekile ukuba uzazi.
| Ivithamini/iiminerali | Iimpawu eziqhelekileyo zokusebenzisa kakhulu i-overdose |
|---|---|
| Ivithamini C | Isicaphucaphu, iintlungu zesisu, urhudo |
| Izinki | I-Anorexia, isicaphucaphu, ukuhlanza, intloko ebuhlungu, ubuthathaka bomzimba |
| I-Selenium | Ukulahleka kweenwele, iinzipho ezibuthathaka, ukonakala kolusu, ukudinwa kakhulu, iingxaki zemithambo-luvo |
| Ivithamini A | Iingxaki zokubona, isicaphucaphu, isiyezi, ulusu olomileyo, intloko ebuhlungu |
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Check Availability →Nika ingqalelo ekhethekileyo kwezi zondlo zintathu
Njengoko oogqirha besitsho, i-vitamin D, i-calcium, kunye ne-folic acid zezona zondlo zintathu esidla ngokuzitya kakhulu singazi.
1. IVithamin D
I-Vitamin D ibalulekile ekuqiniseni amathambo kunye nenkqubo yomzimba yokuzikhusela esempilweni. Nangona kunjalo, ukuba umntu omdala uthatha ngaphezulu kwe-4,000 IU (iiYunithi zaMazwe ngaMazwe) enconyiweyo yemihla ngemihla, inokubangela iingxaki ezinkulu zentliziyo . Ke ngoko, ukuba uthatha isongezelelo se-vitamin D, qiniseka ukuba usithatha phantsi kwengcebiso kagqirha.
2. I-Folic Acid
I-folic acid ibalulekile koomama abakhulelweyo ukuthintela ukuzalwa kwabantwana babo ngenxa yeziphene. Ngenxa yesi sizathu, nakwilizwe lethu, i-folic acid yongezwa kwiimveliso eziziinkozo ezifana nesonka, ipasta, kunye nerayisi. Oku kubonakalisiwe ukunciphisa ukuzalwa kwabantwana ngama-25% - 50%.
Kodwa... kukho elinye icala. Ukuba uyongeza ekutyeni kwakho ngale ndlela uze uthabathe ipilisi eyongezelelweyo, kukho ithuba elikhulu lokuba uya kudlula umthamo ocetyiswayo wemihla ngemihla we-1,000 micrograms. Ukuba oku kuyenzeka, iimpawu zokunqongophala kwe-vitamin B12, ingakumbi kubantu abadala, zinokuncitshiswa . Ukuba ukunqongophala kwe-vitamin B12 akunyangelwanga ngexesha, kunokubangela nomonakalo wemithambo-luvo ongapheliyo . Ke ngoko, kufuneka uqaphele kakhulu ngale nto.
Khumbula, akukho sizathu sokoyika ukutya ukutya okune-folate eninzi ngokwemvelo, njengemifuno eluhlaza. Ingxaki ikwi-folic acid eyongeziweyo ngokwenziwa.
3. Ikhalsiyam
Abantu abaninzi basebenzisa iipilisi zekhalsiyam ukuqinisa amathambo abo. Nangona kunjalo, ukuthatha ikhalsiyam eninzi kunokukhokelela ekubeni kubekho amatye ezintso, ukuqhina, kwaye kunciphise ukufunxwa kwe-zinc kunye ne-iron emzimbeni.
Ngoko ke simele senze ntoni?
Ngenxa yako konke oku, usenokuba ucinga, "Ngoko ke, akulunganga na ukusela iivithamini?" Akunjalo. Eyona nto ibalulekileyo apha kukulinganisela .
1. Beka phambili ukutya kwendalo: Eyona ndlela ilungileyo nekhuselekileyo kukufumana iivithamini kunye neeminerali ozifunayo ekutyeni kwendalo. Faka iintlobo ngeentlobo zemifuno enemibala, iziqhamo, iimbotyi, amandongomane, iinkozo, inyama, intlanzi, amaqanda kunye neemveliso zobisi ekutyeni kwakho.
2. Funda iilebheli: Xa uthenga ukutya neziselo ezipakishiweyo, funda ilebheli. Khangela amagama athi "aqinisiweyo" okanye "atyebisiweyo." Ukuba kunjalo, yiba nombono ocacileyo wokuba ufumana malini ngosuku.
3. Musa ukusela amayeza ngokungxama: Musa ukusela iipilisi zeevithamini "kuba umntu ekuxelele ukuba wenze njalo" okanye "kuba ukubonile kwiTV." Ngugqirha okuxilongayo kuphela owaziyo ukuba umzimba wakho awunayo na ivithamini ethile.
4. Thetha nogqirha wakho: Ngaphambi kokuba uqalise nayiphi na isongezelelo, thetha nogqirha wakho . Angaqwalasela yonke into ukususela kumayeza osele uwasebenzisa, ubudala bakho, kunye nemeko yakho yempilo, ukuya ekubeni uyasidinga na isongezelelo, kwaye ukuba kunjalo, uhlobo luni, kwaye lungakanani.
Umyalezo Wokuya Ekhaya
- Eyona ndlela ilungileyo nekhuselekileyo yokufumana iivithamini kunye neeminerali kukutya ukutya okunesondlo nokwendalo.
- Isaci esithi "okuninzi kungcono" asisebenzi kwiivithamini. Ukuba nantoni na eninzi ayilunganga.
- Kuphephe ukuthatha izongezo zeevithamini ngenxa yeentengiso okanye oko kuthethwa ngabanye abantu.
- Soloko uqhagamshelana nogqirha wakho ngaphambi kokuba usebenzise nayiphi na i-vitamin okanye i-mineral supplement.
- Lumka ngakumbi xa uthatha izongezo zokutya kunye nokutya okuqulethe i-vitamin D, i-folic acid, kunye ne-calcium.
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