Xa usiya kwivenkile yemithi okanye kwivenkile enkulu, ngaba ukhe ucinge, “Owu Thixo wam, yeyiphi kwezi efanelekileyo kum?” Xa ubona iivithamini kwiibhotile ezinemibala eyahlukeneyo kwaye zinamagama ahlukeneyo, ngaba ukhe ucinge, “Owu Thixo wam, yeyiphi efanelekileyo kum?” Kukho enye yabasetyhini, enye yamadoda, enye yabantu abadala… Zithini kanye kanye ezi? Ngaba siyazidinga ngokwenene ezi? Ukuba kunjalo, sikhetha njani efanelekileyo kuthi? Namhlanje, masithethe ngale nto ngendlela elula.
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Yintoni kanye kanye i-multivitamin?
Ngamafutshane, i-multivitamin sisongezelelo sokutya esiqulethe iivithamini kunye neeminerali ezininzi ezifunekayo ekusebenzeni ngokuqhelekileyo kwemizimba yethu kwipilisi enye, i-capsule, okanye isiraphu.
Ngokwesiqhelo, sifumana ezi zondlo kukutya esikutyayo. Ingakumbi kukutya kwendalo okufana neziqhamo, imifuno, kunye nemifuno. Kodwa ngamanye amaxesha, ukutya kwethu kuphela kusenokungasiniki izondlo ezifunekayo. Ngamaxesha anjalo, i-multivitamin inokunceda ukuvala loo msantsa wezondlo ukongeza ekutyeni kwethu .
Kubalulekile ukukhumbula ukuba i-multivitamin ayithathi indawo yokutya okulungileyo nokulinganayo. Yinto nje esinokuyongeza ekutyeni kwethu.
Ngubani ngokwenene ofuna i-multivitamin?
Akusoloko kuyimfuneko ukufumana i-multivitamin ukuze umntu omdala atye ukutya okunempilo nokulinganiselayo. Nangona kunjalo, kukho iimeko ezithile ezikhethekileyo apho ukusebenzisa i-multivitamin kunokubonelela ngezibonelelo zempilo.
| Isiganeko esikhethekileyo / iqela | Kutheni i-multivitamin inokuba luncedo? |
|---|---|
| Abafazi abakhulelweyo okanye abaceba ukukhulelwa | Izondlo ezongezelelweyo ezifana ne-folic acid kunye ne-iron zibalulekile ekukhuleni komntwana ongekazalwa. |
| Oomama abancancisayo | Kunokufuneka iivithamini kunye neeminerali ezongezelelweyo ukuze kondleke umama nomntwana. |
| Abantu abalandela ukutya kwemifuno/i-vegan | Kukho umngcipheko wokunqongophala kwezinto ezifana ne-vitamin B12, i-iron, kunye ne-zinc, ezifumaneka kakhulu ekutyeni kwezilwanyana. |
| Abantu abadala | Njengoko sikhula, amandla ethu okufunxa izondlo ekutyeni anokuncipha. Izinto ezifana neevithamini D kunye ne-B12 zibaluleke kakhulu. |
| Abantu abaneengxaki ezithile zempilo | Abantu abanezifo zenkqubo yokugaya ukutya kunye nabo baye benza utyando banokufumana ukungabikho kwezondlo. |
| Abantu abatya ukutya okungalinganiyo | Ngenxa yendlela yokuphila exakekileyo, abantu abangenalo ixesha lokutya nokusela ngokufanelekileyo banokufumana iziphene zesondlo. |
Ukuba unemeko efanayo, ungathetha nogqirha wakho uze ucinge ngokuthatha i-multivitamin.
Ungakhetha njani i-multivitamin efanelekileyo kuwe?
Kulungile, ngoku ekubeni ucinga ukuba udinga i-multivitamin, yintoni oyikhangelayo xa usiya kwikhemesti? Nazi izinto ezimbalwa ekufuneka uziqwalasele.
1. Funda ilebheli ngononophelo – qaphela ixabiso lemihla ngemihla (i-DV)
Xa ujonga ilebheli yebhotile yevithamini, uya kubona ukuba ivithamini nganye inepesenti (% DV) ebhalwe phambi kwayo. I-DV imele iDaily Value, eli lixabiso elicetyiswayo elifunekayo emzimbeni wethu ngosuku.
Qinisekisa ukuba i-multivitamin oyikhethileyo inezakhamzimba ezininzi ezikufutshane ne-100% DV . Ngamanye amaxesha kukho iivithamini ezingaphezulu kakhulu kwi-100% (umzekelo, i-500% DV). Nangona kunjalo, akukho nzuzo yongezelelweyo ekuthatheni iivithamini ezininzi. Ezinye iivithamini ezinyibilikayo ngamafutha) zinokugcinwa emzimbeni kwaye zibe nemiphumo emibi. Ngoko ke jonga i-100% DV.
2. Khetha imveliso ethembekileyo kunye nendawo
Nangona amazwe afana neMelika ekuxelela ukuba ujonge uphawu lwe-USP, kwilizwe lethu eyona nto ibalulekileyo kukukhetha imveliso evela kwinkampani ethembekileyo nenegama elihle . Kwakhona, kukhuselekile kakhulu ukuthenga iivithamini kwikhemesti ethembekileyo kunakwiivenkile zasezitalatweni okanye kumaphepha e-intanethi apho ungazi ukuba ngubani ozithengisayo.
3. Ubudala bakho kunye nesini sakho zibalulekile
Le yinto abantu abaninzi abayihoyiyo. Ayizizo zonke ii-multivitamins ezifanayo.
- Abafazi: I-iron ibaluleke kakhulu kubafazi abakwiminyaka yokuzala.Iimfuno ze-iron kunye ne-folic acid ziphezulu kunezo zamadoda.
- Amadoda: Ii-Multivitamins ezenzelwe ngokukodwa amadoda zihlala zine-iron encinci kuba azinakwenzeka ukuba zibe nokungabikho kwe-iron .
- Abantu abadala (50+): Ii-multivitamins ezenzelwe abantu abangaphezu kweminyaka engama-50 ubudala zinokuba ne -vitamin D engaphezulu, i-vitamin B12 kunye ne-calcium.
Ngoko ke, bubulumko ukukhetha i-multivitamin eyenzelwe ngokukodwa ubudala bakho kunye nesini sakho.
4. Zeziphi izondlo ezibalulekileyo kuwe?
Uphando lubonisa ukuba kukho izondlo ezininzi ezidla ngokungabikho ekutyeni komntu omdala oqhelekileyo. Nazi:
- I-calcium
- I-Magnesium
- IVithamin D
- I-Potassium
- Ifayibha
Qinisekisa ukuba i-multivitamin oyikhethileyo inazo ezininzi. Kodwa i-fiber kunzima ukuyifumana kwipilisi, kwaye ingcono kakhulu xa ifumaneka kwimifuno, iziqhamo, kunye neenkozo ezipheleleyo .
Inyaniso ekufuneka siyazi malunga nee-multivitamins
Abanye abantu bacinga ukuba ii-multivitamins zipilisi yomlingo ethintela izifo kwaye iyimpendulo kuyo yonke into. Kodwa inyani yahlukile kancinci.
- Luthini uphando?: Akukho bungqina bucacileyo bokuba ukuthatha ii-multivitamins kunokukhusela kwizifo ezinzulu ezifana nesifo sentliziyo , isifo sohlangothi , okanye umhlaza. Kwakhona, akukho bungqina buqinileyo besayensi bokuba ukuthatha i-vitamin C eyongezelelweyo kunokuthintela okanye kukhawulezise ukuqala komkhuhlane.
- Ngaba kukho naziphi na iingenelo?: Izifundo zakutshanje zibonise ukuba ii-multivitamins zinokunceda ekuthinteleni ukwehla kwengqondo okwenzeka ngokuhamba kweminyaka. Ezinye izifundo zikwabonise ukuba amadoda athatha i-multivitamini imihla ngemihla anomngcipheko onciphileyo wokufumana i-cataracts kunye neentlobo ezithile zomhlaza.
Into ebalulekileyo kukuba uluvo lwesayensi ngalo mba alukacaci ngokupheleleyo. Nangona kunjalo, ukuba luthathwa ngokuchanekileyo, phantsi kwengcebiso kagqirha, kwaye lukwidosi echanekileyo, akukho monakalo mkhulu ekuthatheni i-multivitamin.
Umyalezo Wokuya Ekhaya
- I-multivitamin sisongezelelo nje esizalisa izikhewu zesondlo ekutyeni kwakho. Ayithathi indawo yokutya okunesondlo.
- Umntu omdala osempilweni akasoloko edinga iivithamini ezininzi. Inokuba luncedo ngakumbi kumaqela akhethekileyo afana noomama abakhulelweyo, abantu abadala, kunye nabantu abatya imifuno kuphela.
- Ngaphambi kokuba uqale nayiphi na i-multivitamin, cela ingcebiso kugqirha wakho malunga nokuba iyimfuneko ngokwenene kwaye ifanelekile na kuwe. Le yeyona nto ibalulekileyo.
- Xa ukhetha i-multivitamin, khetha efanelekileyo ngokweminyaka yakho, isini, kunye nemeko yempilo yakho. Funda ilebheli ngononophelo kwaye ukhethe imveliso ephantse ibe yi-100% DV.
- Hlala ukhumbula ukuba ukutya okunempilo kunye nendlela yokuphila esebenzayo kubaluleke kakhulu kubomi obusempilweni kunepilisi ye-multivitamin.
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