Mhlawumbi ugqirha wakho ukuxelele ukuba uthabathe iipilisi zevithamini A. Okanye mhlawumbi ukhe weva ngayo ndaweni ithile. Yintoni kanye kanye ivithamini A? Iyenza ntoni emizimbeni yethu? Zeziphi izinto ekufuneka sizilumkele xa sisebenzisa eli yeza? Makhe sithethe ngazo zonke ezi zinto ngokweenkcukacha, ngokulula, namhlanje.
Yintoni kanye kanye i-vitamin A?
Ngamafutshane, i-vitamin A ibalulekile kwimpilo yemizimba yethu. I-Vitamin A ibaluleke kakhulu ekugcineni amehlo akho ebona, impilo yesikhumba , ukusebenza kwenkqubo yomzimba yokuzikhusela , kunye nempilo yenkqubo yokuzala .
Kwakhona, ivithamin A yi- antioxidant enamandla. Ngoku usenokuba uzibuza ukuba yintoni i-antioxidant. Cinga ngayo, kukho iintshaba ezincinci emizimbeni yethu ezonakalisa iiseli zethu. Ezi antioxidants zifana namajoni amancinci akhusela iiseli zethu kwezo ntshaba. Ngoko ke ivithamin A ikhusela iiseli zethu kwaye isinceda siphephe izifo.
Ezi pilisi zihlala zisetyenziselwa ukunyanga nokuthintela abantu abanamanqanaba aphantsi e-vitamin A emzimbeni (ukungabikho kwe-vitamin A).
Zeziphi izinto ekufuneka ndizixelele ugqirha ngaphambi kokuba ndithathe eli yeza?
Ngaphambi kokuba uqale ukuthatha i-vitamin A, kukho izinto ezimbalwa ekufuneka uzixelele ugqirha wakho, kuba ezi zinto zinokuchaphazela impilo yakho ngokuthe ngqo.
| Imeko eza kuxelwa | Ingcaciso elula |
|---|---|
| Amanqanaba aphezulu e-vitamin A emzimbeni | Ukuba sele unevithamini A eninzi emzimbeni wakho, ukuthatha i-vitamin A engaphezulu kunokuba yityhefu. |
| Isifo sezintso | Xa izintso zingasebenzi kakuhle, inkqubo yokususa i-vitamin A emzimbeni inokuphazamiseka. |
| Isifo sesibindi | Ukuba umntu oneengxaki zesibindi uthatha i-vitamin A eninzi kakhulu, kukho umngcipheko wokwenzakala ngakumbi kwesibindi. |
| Ukunganyamezelani ne-vitamin A okanye ezinye izinto | Ukuba une-allergies kwi-vitamin A, kwamanye amayeza, ukutya, okanye izithinteli, qiniseka ukuba uyayikhankanya loo nto. |
| Ukuba ukhulelwe okanye uzama ukukhulelwa | Ukusela i-vitamin A eninzi ngexesha lokukhulelwa kunokulimaza umntwana ongekazalwa. Kungoko ke, kubalulekile ukuthetha nogqirha wakho ngale nto. |
| Ukuba ungumama oncancisayo | I-vitamin A oyithathayo inokudluliselwa kumntwana wakho ngobisi lwebele. Ngoko ke qhagamshelana nogqirha wakho malunga nomthamo. |
Ndingayisebenzisa njani kanye kanye le yeza?
Oku kulula kakhulu.
- Ginya le pilisi ngeglasi yamanzi.
- Ukuze ufumane iziphumo ezilungileyo, thatha eli yeza xa usitya. Oku kuya kunceda umzimba ukuba ulifunxe kakuhle eli yeza kwaye kunciphise umngcipheko wokudumba kwesisu.
- Sela amayeza akho kanye njengoko ugqirha wakho ekuxelele ukuba uwasele. Ungaze uthathe ngaphezu kwedosi ecetyiswayo ngosuku olunye.
- Ukuba uphoswe yidosi, yithathe ngokukhawuleza xa ukhumbula. Kodwa ukuba sele kuza kufuneka uyithathe idosi elandelayo, yitsibe idosi oyiphosileyo uze uthathe idosi elandelayo ngexesha elicwangcisiweyo. Musa ukuthatha iidosi ezimbini ngaxeshanye ukuze ubuyisele idosi oyiphosileyo.
Ungenza ntoni ukuba uthatha amayeza amaninzi kakhulu?
Ukuba ucinga ukuba uthathe ngaphezu kwedosi ecetyiswayo, yiya kwiSebe lezeMpilo eziNgxamisekileyo (i-ETU) esibhedlele esikufutshane ngoko nangoko. Okanye utsalele umnxeba iZiko loLwazi lweePoison kwiSibhedlele sikaZwelonke saseColombo . Musa ukuyithatha lula le nto.
Ngaba kukho iingxaki ngamanye amayeza?
Ewe, ivithamin A inokunxibelelana nezinye izinto. Ngoko ke xelela ugqirha wakho malunga nayo yonke imithi, ivithamin, kunye nezongezelelo ozithathayo.
Ingakumbi kuphephe ukuthatha i-vitamin A kunye:
- Ezinye iimveliso eziqulethe i-vitamin A okanye `(i-Retinoid)` (umz. ezinye iikhrimu zezifo zolusu)
Iingxaki zinokwenzeka nakwezi zinto:
- Izongezo zeBeta-carotene
- Amanye amayeza okwehlisa i-cholesterol (umz., i-Cholestyramine)
- Ioyile yeminerali
- Amanye amayeza asetyenziselwa ukunciphisa umzimba (umz. i-Orlistat)
Olu luhlu aluphelelanga, ngoko ke kungcono ukuxelela ugqirha wakho ngayo yonke into oyithathayo.
Ezinye izinto ekufuneka uzilumkele xa usebenzisa i-vitamin A
Eyona nto ibalulekileyo kukuba ukuthatha ipilisi yevithamini akufanele kube yinto ethatha indawo yokutya okunesondlo. Ipilisi yevithamini ayithathi indawo yokutya.
Sinokufumana ukutya okuninzi okunevithamini A ngokwendalo. Umzekelo:
- Imifuno eluhlaza kunye nemifuno: iGotu Kola, iKale, iSpinach
- Iziqhamo nemifuno etyheli neorenji: iminqathe, iitapile ezimnandi, ithanga, imango, ipapaya
- Okunye ukutya: amaqanda, ubisi, ibhotolo, inyama, kunye nenyama enamafutha efana nesibindi.
Enye into kukuba i-vitamin A eninzi inokuba yingozi. Ngoko ke sebenzisa kuphela umlinganiselo ochazwe ngugqirha wakho, kwaye kuphela ngexesha alicebisayo.
Zeziphi iziphumo ebezingalindelekanga ezinokulindelwa?
Njengazo zonke iziyobisi, ivithamin A inokubangela iziphumo ebezingalindelekanga. Ezinye zezi ziyingozi, ngelixa ezinye zixhaphakile.
| Imiphumela | Inkcazo |
|---|---|
| Iziphumo ebezingalindelekanga ezinzulu ekufuneka zixelwe kugqirha ngoko nangoko | |
| Iimpendulo ze-allergy | Ukurhawuzelela kwesikhumba, ukurhawuzelela, ukudumba kobuso, imilebe, ulwimi okanye umqala. |
| Intlungu yamathambo okanye yamalungu | Intlungu engaqhelekanga emathanjeni okanye emalungwini. |
| Uxinzelelo oluphezulu olujikeleze ingqondo | Intloko ebuhlungu kakhulu, ukubona okufipheleyo, isicaphucaphu, ukuhlanza. |
| Iimpawu zomonakalo wesibindi | Intlungu esiswini esingaphezulu ngasekunene, ukungabi namdla wokutya, ukutyheli kolusu okanye amehlo, umchamo otyheli/omdaka omnyama. |
| Ukuba iyaqhubeka, kufuneka uxelele ugqirha wakho. Iziphumo ebezingalindelekanga eziqhelekileyo | |
| Urhudo | |
| Isiyezi | |
| Intloko ebuhlungu | |
| Umnqweno wokutya | |
| Isicaphucaphu | |
Ndingawagcina njani amayeza am?
- Yigcine kude nabantwana. Oku kubaluleke kakhulu.
- Gcina kubushushu begumbi (phakathi kwe-15-30 Celsius).
- Gcina kude nelanga kunye nobushushu obugqithisileyo.
- Lahla naliphi na iyeza eliphelelwe lixesha.
Umyalezo Wokuya Ekhaya
- Nangona i-vitamin A ibalulekile emzimbeni wethu, ifanele isetyenziswe kuphela phantsi kwengcebiso kagqirha kunye nomlinganiselo omiselweyo.
- Musa ukuthatha ngaphezu kwedosi emiselweyo nangasiphi na isizathu. Ukuthabatha kakhulu kunokuba yingozi.
- Xelela ugqirha wakho ngazo naziphi na ezinye iimeko zempilo onazo kunye nazo zonke ezinye iziyobisi ozisebenzisayo.
- Nokuba usela iipilisi zeevithamini, kubalulekile ukutya ukutya okunesondlo nokunesondlo.
- Ukuba kuvela isiphumo esibi kakhulu, funa ingcebiso kagqirha ngoko nangoko.
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