Cishe usuzibonile izinto eziningi esizithengayo ezitolo kulezi zinsuku, njengamanzi asemabhodleleni, amaphakethe obisi, amabhisikidi, neziphuzo zezithelo, ezinamagama athi "aqukethe amavithamini namaminerali" noma "aqinisiwe." Ungase ucabange, "O... lokhu kuhle, anginalo ukudla okulinganiselayo, ngakho lokhu kungangisiza ngilungise ukushoda." Kodwa, bewazi ukuthi ukuthola amavithamini namaminerali amaningi kunalawo owadingayo nsuku zonke kungaba yingozi kuwe?
Yini engenzeka uma uphuza amavithamini 'aningi kakhulu'?
Kalula nje, njengakho konke okunye, awudingi ivithamini noma amaminerali amaningi kakhulu. Isibonelo, ukuthatha into eningi kakhulu njengevithamini C noma i-zinc kungabangela isicanucanu, ukuqaqamba kwesisu, kanye nesifo sohudo. Ngokufanayo, ukuthatha amaminerali amaningi njenge-selenium kungabangela ukulahlekelwa izinwele, ukuphazamiseka kwesisu, ukukhathala okukhulu, ngisho nomonakalo omncane wezinzwa.
Abantu abaningi bangase bangathathi ngamabomu ama-megadose amavithamini. Kodwa cabanga ngale ndlela... Udla okusanhlamvu okunongiwe ekuseni. Uphuza i-energy bar/isiphuzo kamuva. Udla into efana ne-pasta enongiwe ngesikhathi sokudla kwakusihlwa, bese uthatha ama-multivitamin ngaphambi kokulala. Manje, bheka ukuthi zingaki izakhamzimba ozidla ngokungazi ngaphezu kwalokho ozidingayo ngosuku. Ngakho ake sibone ukuthi ungakugwema kanjani lokhu.
Qaphela lapho uthatha izithasiselo.
Okokuqala, akunakwenzeka ukuthi uzothola amavithamini amaningi kakhulu ekudleni kwemvelo, njengemifino, izithelo, inyama, nenhlanzi, futhi ube nenkinga ngomzimba wakho. Akwenzeki kalula. Ngisho nochwepheshe bezokudla bathi "akuvamile kakhulu ukuthi abantu bathole amavithamini amaningi kakhulu ekudleni kwemvelo bese bethola izifo."
Pho inkinga ikuphi? Inkinga isezintweni ezengeziwe zamavithamini, impuphu, kanye nokudla/iziphuzo eziqinisiwe esiziphuzayo.
Abantu abaningi bacabanga ukuthi ukuthatha amavithamini engeziwe kungcono emzimbeni, kodwa abaqapheli ukuthi akunazo izinzuzo futhi kungaba yingozi.
Uma uthatha isithasiselo, kuwukuhlakanipha ukukhetha esiqukethe inani elinconywayo lansuku zonke kuphela. Qiniseka ukuthi ukhuluma nodokotela womndeni wakho nganoma yiliphi ivithamini, amaminerali, noma esinye isithasiselo osithathayo. Udokotela wakho angakusiza ukhethe isilinganiso esiphephile esifanele impilo yakho.
Ngokuvamile, uma uthatha iphilisi eliyisisekelo lamavithamini elinikezwe udokotela, akukho okufanele ukhathazeke ngakho. Ngoba izinga lokuphepha kwalo liphezulu kakhulu. Ngakho-ke, noma ngabe ulithatha nokudla okunezelwa amavithamini, ngeke kube yinkinga enkulu.
Nazi ezinye izimpawu zokuntuleka kwamavithamini:
Nasi uhlu lwezinye izimpawu ezivamile ezingavela ngokuthatha amavithamini athile amaningi kakhulu. Lokhu kungase kungabi yiwo wonke umuntu, kodwa kubalulekile ukuzazi.
| I-Vitamin/amaminerali | Izimpawu ezivamile zokusebenzisa ngokweqile |
|---|---|
| I-Vitamin C | Isicanucanu, ubuhlungu besisu, isifo sohudo |
| I-Zinc | I-Anorexia, isicanucanu, ukuhlanza, ikhanda elibuhlungu, ukukhubazeka kokuzivikela komzimba |
| I-Selenium | Ukulahlekelwa izinwele, izinzipho eziqhekekayo, ukulimala kwesikhumba, ukukhathala okukhulu, izinkinga zemizwa |
| I-Vitamin A | Izinkinga zokubona, isicanucanu, isiyezi, isikhumba esomile, ikhanda elibuhlungu |
Naka ngokukhethekile lezi zakhi ezintathu
Njengoba odokotela besho, i-vitamin D, i-calcium, ne-folic acid yizona izakhamzimba ezintathu esivame ukuzidla ngokweqile singazi.
1. I-Vitamin D
I-Vitamin D ibalulekile ekuqiniseni amathambo kanye nesimiso somzimba sokuzivikela esinempilo. Kodwa-ke, uma umuntu omdala ethatha njalo okungaphezu kokudla okunconywayo kwansuku zonke okungu-4,000 IU (International Units), kungabangela izinkinga ezinkulu zenhliziyo . Ngakho-ke, uma uthatha isithasiselo se-vitamin D, qiniseka ukuthi usithatha ngaphansi kweseluleko sikadokotela.
2. I-Folic Acid
I-folic acid ibalulekile komama abakhulelwe ukuvimbela ukukhubazeka kokuzalwa ezinganeni zabo. Ngenxa yalesi sizathu, ngisho nasezweni lethu, i-folic acid ifakwa emikhiqizweni yokusanhlamvu efana nesinkwa, i-pasta, nelayisi. Lokhu kuboniswe ukuthi kunciphisa ukukhubazeka kokuzalwa ngo-25% - 50%.
Kodwa... kukhona olunye uhlangothi lwakho. Uma ulufaka ekudleni kwakho ngale ndlela bese uthatha iphilisi elengeziwe, kunethuba elikhulu kakhulu lokuthi uzodlula umthamo wansuku zonke onconywayo wama-microgram ayi-1,000. Uma lokhu kwenzeka, izimpawu zokuntuleka kwe-vithamini B12, ikakhulukazi kwasebekhulile, zingase zincishiswe . Uma ukuntuleka kwe-vithamini B12 kungelashwa ngesikhathi, kungabangela ngisho nokulimala kwemizwa okungapheli . Ngakho-ke, udinga ukuqaphela kakhulu ngalokhu.
Khumbula, asikho isizathu sokwesaba ukudla ukudla okune-folate eningi ngokwemvelo, njengemifino eluhlaza. Inkinga itholakala ku-folic acid efakwe ngokwenziwa.
3. I-calcium
Abantu abaningi bathatha amaphilisi e-calcium ukuze baqinise amathambo abo. Kodwa-ke, ukuthatha i-calcium eningi kakhulu kungaholela ematsheni ezinso, ukuqunjelwa, futhi kunciphise ukumuncwa kwe-zinc ne-iron emzimbeni.
Ngakho-ke kufanele senzeni?
Ngakho konke lokhu, ungase ucabange, "Ngakho-ke akukuhle yini ukuthatha amavithamini?" Cha, akunjalo. Into ebaluleke kakhulu lapha ibhalansi .
1. Beka phambili ukudla kwemvelo: Indlela engcono kakhulu nephephile ukuthola amavithamini namaminerali owadingayo ekudleni kwemvelo. Faka imifino ehlukahlukene enemibala, izithelo, ubhontshisi, amantongomane, okusanhlamvu, inyama, inhlanzi, amaqanda, kanye nemikhiqizo yobisi ekudleni kwakho.
2. Funda amalebula: Uma uthenga ukudla neziphuzo ezipakishiwe, funda ilebula. Bheka amagama athi "aqinisiwe" noma "acebile." Uma kunjalo, yiba nomqondo oqondile wokuthi uthola malini ngosuku.
3. Ungaphuzi umuthi ngokuzumayo: Ungaphuzi amaphilisi evithamini "ngoba othile ekutshelile" noma "ngoba ukubonile ku-TV." Udokotela okuxilongayo kuphela owaziyo ukuthi umzimba wakho awunayo yini ivithamini ethile.
4. Khuluma nodokotela wakho: Ngaphambi kokuqala noma yisiphi isithasiselo, khuluma nodokotela wakho . Angacabangela konke kusukela emithini osuvele uyithatha, iminyaka yakho, nesimo sakho sempilo, kuya ekutheni uyasidinga yini isithasiselo, futhi uma kunjalo, hlobo luni, nokuthi singakanani.
Umlayezo Wokuya Nawe Ekhaya
- Indlela engcono nephephile yokuthola amavithamini namaminerali ukudla ukudla okunempilo nokulinganiselayo.
- Isisho esithi "okunye kungcono" asisebenzi kumavithamini. Ukweqisa noma yini akukuhle.
- Gwema ukuthatha izithasiselo zamavithamini ngenxa yezikhangiso noma lokho okushiwo abanye.
- Njalo xhumana nodokotela wakho ngaphambi kokusebenzisa noma yisiphi isithasiselo samavithamini noma amaminerali.
- Qaphela kakhulu lapho uthatha izithasiselo zokudla okuqukethe i-vitamin D, i-folic acid, ne-calcium.
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