Abantu abaninzi baqala usuku lwabo ngekomityi yeti kunye ne-multivitamin. Ngamanye amaxesha umhlobo okanye isihlobo sakho singathi, "Mfo, sela oku, kulungile kakhulu emzimbeni wakho." Kodwa kungakanani oku okufunekayo emizimbeni yethu? Abanye bathi kukuchitha imali nje, abanye bathi kunokukusindisa kwizifo ezininzi. Ngoko ke yintoni inyani? Namhlanje, siza kuthetha ngale nto, kanye, ngaphandle kokufihla nantoni na, ngendlela onokuyiqonda.
Kutheni sifuna i-multivitamin?
Ngamafutshane, imizimba yethu ifuna iivithamini kunye neeminerali ezininzi ukuze ihlale isempilweni. Ezi sondlo sizibiza ngokuba zezondlo. Enyanisweni, singazifumana zonke ezi zinto ngokutya okulungileyo nokulinganayo . Oko kuthetha ukuba ukuba sitya iziqhamo, imifuno, iimbotyi, iinkozo, inyama, intlanzi, amaqanda, njl.njl., asidingi nto yimbi.
Kodwa umbuzo ngulo, bangaphi kuthi abatya ngaloo ndlela yonke imihla? Ngenxa yobomi bethu obuxakekileyo, ngamanye amaxesha sitya into esiyizise evenkileni. Okanye siqhelana nohlobo olufanayo lokutya. Ngamaxesha anje ke apho imizimba yethu iqala ukuswela ezinye zezondlo ezifunekayo.
Cinga nge-multivitamin njengomshuwalense wemoto. Inokukunceda uzalise ezinye zezikhewu zesondlo ekutyeni kwakho, kodwa ayize ithathe indawo yesidlo esimnandi.
Nangona i-multivitamin ingakunika iivithamini kunye neeminerali, ayiboneleli ngefayibha kunye ne-phytonutrients ezifumaneka kukutya okunempilo. Ngoko ke, nokuba uthatha i-multivitamin, kufuneka utye kakuhle, wenze umthambo, kwaye ugcine ubunzima bakho busempilweni .
Ngubani ngokwenene odinga ezi zinto?
Nangona kungengabo bonke abantu abadinga ii-multivitamin, abanye abantu basengozini enkulu yokufumana ukunqongophala kwesondlo kunabanye. Makhe sijonge ukuba bangoobani.
| Iqela elisemngciphekweni | Izondlo ezibalulekileyo ezinokuthi zingabi naso kunye nezizathu zazo |
|---|---|
| Oomama abakhulelweyo nabakhulelweyo | I-Folic Acid: Ibalulekile ekuthinteleni iziphene zokuzalwa kwengqondo yomntwana kunye nomqolo (ityhubhu ye-neural). Intsimbi:Ukuthintela i-anemia ngexesha lokukhulelwa. |
| Abantu abangaphezu kweminyaka engama-50 ubudala | IVithamini B12: Njengoko sikhula, amandla omzimba wethu okufunxa i-B12 ekutyeni ayancipha. Oku kunokukhokelela kwiingxaki zemithambo-luvo kunye nokulahlekelwa yinkumbulo. IVithamin D kunye neCalcium: Ukugcina amathambo omelele nokuthintela izifo ezifana ne-osteoporosis. |
| Abantu abatya ukutya okunempilo ngokupheleleyo kwemifuno (abangatyi imifuno kuphela) | I-Vitamin B12: Oku kufumaneka kakhulu ekutyeni kwezilwanyana. I-iron, i-calcium, i-zinc, i-vitamin D: Nangona ezi zinto zifumaneka ekutyeni kwezityalo, ukufunxwa kwazo kunokuncipha. |
| Abantu abaneengxaki ezithile zempilo | Izifo zenkqubo yokugaya ukutya (umz. isifo sikaCrohn) zinokubangela ukuba ukutya kungafumani izondlo. Kubalulekile ukuxoxa ngale nto nogqirha wakho. |
Ukuba ungomnye wala maqela, kufanelekile ukuba ucinge nge-multivitamin. Kodwa, ungaze wenze isigqibo wedwa. Soloko uthetha nogqirha wakho ukuze ubone ukuba uyayidinga ngokwenene na, kwaye ukuba kunjalo, uhlobo luni.
Ngaba ii-multivitamins zinokuthintela izifo ezifana nomhlaza kunye nesifo sentliziyo?
Lo ngumbuzo obuzwa ngabantu abaninzi kwaye yeyona mpikiswano inkulu. Ezinye izifundo zibonisa ukuba abantu abathatha ii-multivitamins ixesha elide, njengeminyaka eli-15, banomngcipheko omncinci wokuba nomhlaza wamathumbu amakhulu. Ezinye izifundo zithi banokuba nomngcipheko omncinci wesifo sentliziyo.
Nangona kunjalo, uphando olwenziwe zizikhungo eziphambili ezifana neNational Institutes of Health (NIH) eMelika lubonisa ukuba akukho bungqina baneleyo bokuthi ngokuqinisekileyo ukuthatha ii-multivitamins kumntu ophilileyo kunokuthintela izifo ezinjalo ezinkulu.
Kutheni ke le mibono mibini?
Ngamafutshane, kunzima kakhulu ukungqina izinto ezinje. Ezinye izifundo zithatha ixesha elifutshane, ezinye zihlala ixesha elide. Ngoko ke, akukho sivumelwano phakathi kwezazinzulu ngale nto.
Ngoko ke, eyona nto ingcono onokuyenza kukubeka phambili indlela yokuphila enempilo (ukutya okunempilo, ukuzilolonga, nokuphepha ukutshaya) kunokuthembela kuphela kwipilisi ye-multivitamin ukuthintela umhlaza nesifo sentliziyo.
Ngaba kukho abantu abangafanelanga ukusebenzisa ii-multivitamin?
Ewe. Kwezinye iimeko, ukuthatha ii-multivitamins kunokwenza umonakalo omkhulu kunokuba kuncede.
- Abantu abafumana unyango lomhlaza: Ukuba ufumana unyango lomhlaza, musa ukuthatha naziphi na iivithamini okanye izongezo ngaphandle kwengcebiso kagqirha. Ezinye iivithamini zinokunceda iiseli zomhlaza zikhule kwaye zinokuphazamisana nonyango lwakho lomhlaza.
- Abantu abasebenzisa ezinye iivithamini: Ukuba sele uthatha iipilisi zesinyithi ezahlukeneyo, iipilisi zecalcium, njl.njl., kwaye uthatha i-multivitamin ukongeza kuzo, ungagqibela unezakhamzimba ezininzi emzimbeni wakho. Oku kuyingozi nasemzimbeni wakho. Umzekelo, i-iron eninzi inokonakalisa isibindi sakho.
Ngoko ke, ukuba unamathandabuzo malunga nokuba i-multivitamin ikulungele na, qiniseka ukuba uthethe nogqirha wakho.
Ungayikhetha njani i-multivitamin elungileyo?
Kulungile, ngoko ke uthethe nogqirha wakho waza wagqiba kwelokuba udinga i-multivitamin. Xa usiya kwikhemesti, kukho iintlobo ngeentlobo zeebhotile. Uyikhetha njani eyona ilungileyo? Nazi izinto ezibalulekileyo ekufuneka uziqwalasele.
| Iivithamini/iiminerali | Izinto ekufuneka uziqaphele |
|---|---|
| Ivithamini A | Khetha enye ene-beta-carotene okanye ii-carotenoids ezixutyiweyo. Umzimba uguqula le nto ibe yi-vitamin A xa kufuneka. Ukusela i-vitamin A ethe ngqo kakhulu (ebhalwe njenge-retinol) kunokuba yingozi kwisibindi namathambo. |
| Intsimbi | Amadoda kunye nabasetyhini abasele beyekile ukuya exesheni bangcono bakhethe i-multivitamin engena-iron ngaphandle kokuba ugqirha ecebisa ukuba i-iron iqokeleleke emzimbeni ize yonakalise amalungu omzimba. |
| Ifolic acid | Kubaluleke kakhulu kubafazi abakwiminyaka yokuzala ukuba bakhethe enye equlethe ii-microgram ezingama-400 (400 mcg) ngosuku. |
| IVithamin D | Uninzi lwee-multivitamins lune-400 IU (iiYunithi zaMazwe ngaMazwe). Oku kubalulekile ekufunxeni i-calcium. Ukuba unelanga elincinci, utyebile kakhulu, okanye unesikhumba esimnyama, unokufuna okungakumbi. Buza ugqirha wakho ngale nto. |
| Iivithamini E kunye no-C | Kubekho inkxalabo malunga nokuthatha iidosi eziphezulu zevithamini E (ngaphezulu kwe-600-800 IU ngosuku). Kwivithamini C, kulungile ukuba ne-250mg ngosuku. |
| Umgangatho | Khetha imveliso evela kwinkampani ethembekileyo nethembekileyo evunyiweyo yiNational Medicines Regulatory Authority (NMRA) yaseSri Lanka. Musa ukuthenga iimveliso ezingabizi kakhulu kwimithombo engaziwayo nengathandabuzekiyo. |
Umyalezo Wokuya Ekhaya
- I-multivitamin ayisiyonto imangalisayo. Ayithathi indawo yokutya okunesondlo. Yinto nje 'yomshuwalense' wesondlo.
- Qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba ugqibe ekubeni ufuna i-multivitamin okanye cha, kwaye ukuba kunjalo, uhlobo luni.
- Amaqela akhethekileyo, njengabafazi abaceba ukukhulelwa, abantu abangaphezu kweminyaka engama-50, kunye nabantu abatya imifuno kuphela, banokuzuza ngakumbi kwi-multivitamin.
- Musa ukuthembela kuphela kwii-multivitamins ukuthintela izifo ezinkulu ezifana nomhlaza nesifo sentliziyo. Kubalulekile ukulandela indlela yokuphila esempilweni.
- Izigulane ezinomhlaza maziphephe ukusebenzisa naziphi na izongezo ngaphandle kwengcebiso kagqirha.
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