Uma uya ekhemisi noma esitolo esikhulu, ucabanga nokuthi, “Hawu Nkulunkulu, yikuphi kwalokhu okufanele mina?” Uma ubona amavithamini emabhodleleni anemibala ehlukene futhi anamagama ahlukene, ucabanga ukuthi, “Hawu Nkulunkulu, yiliphi elifanele mina?” Kukhona elilodwa labesifazane, elinye lamadoda, elinye labantu abadala… Ziyini ngempela lezi? Ingabe siyazidinga ngempela lezi? Uma kunjalo, sikhetha kanjani elifanele thina? Namuhla, ake sixoxe ngalokhu ngendlela elula.
Iyini ngempela i-multivitamin?
Kalula nje, i-multivitamin iyisengezo sokudla esiqukethe amavithamini namaminerali amaningana adingekayo ekusebenzeni okujwayelekile kwemizimba yethu kuphilisi elilodwa, i-capsule, noma isiraphu.
Ngokuvamile, sithola lezi zakhamzimba ekudleni esikudlayo. Ikakhulukazi ekudleni kwemvelo njengezithelo, imifino, namakhambi. Kodwa ngezinye izikhathi, ukudla kwethu kuphela kungase kungasiniki lokhu kudla okunomsoco okudingekayo. Ngezikhathi ezinjalo, i-multivitamin ingasiza ekugcwaliseni leso sikhala sokudla okunempilo ngaphezu kokudla kwethu .
Kubalulekile ukukhumbula ukuthi ama-multivitamini awathathi indawo yokudla okuhle nokunokulinganisela. Kumane kuyinto esingayengeza ekudleni kwethu.
Ubani ngempela odinga amavithamini amaningi?
Ngokuvamile i-multivitamin ayidingeki ukuze umuntu omdala adle ukudla okunempilo nokulinganiselayo. Kodwa-ke, kunezimo ezithile ezikhethekile lapho ukusebenzisa i-multivitamin kunganikeza izinzuzo zempilo.
| Umcimbi okhethekile / iqembu | Kungani i-multivitamin ingaba usizo? |
|---|---|
| Abesifazane abakhulelwe noma abahlela ukukhulelwa | Izakhamzimba ezengeziwe njenge-folic acid kanye ne-iron zibalulekile ekukhuleni kombungu. |
| Omama abancelisayo | Kungadingeka amavithamini namaminerali engeziwe ukuze kutholakale ukudla okunempilo komama nomntwana. |
| Abantu abalandela ukudla kwemifino/kwe-vegan | Kukhona ingozi yokuntuleka kwezinto ezifana ne-vitamin B12, i-iron, ne-zinc, ezitholakala kakhulu ekudleni kwezilwane. |
| Abantu asebekhulile | Njengoba sikhula, ikhono lethu lokumunca izakhamzimba ekudleni lingase linciphe. Izinto ezifana namavithamini D kanye ne-B12 zibaluleke kakhulu. |
| Abantu abanezimo ezithile zezokwelapha | Abantu abanezifo zesimiso sokugaya ukudla kanye nalabo abaye bahlinzwa bangase babe nokuntuleka kwezakhamzimba. |
| Abantu abanokudla okungalingani | Ngenxa yendlela yokuphila ematasa, abantu abangenaso isikhathi sokudla nokuphuza kahle bangaba nezikhala zokudla okunempilo. |
Uma unesimo esifanayo, ungase uthande ukukhuluma nodokotela wakho bese ucabanga ngokuqala i-multivitamin.
Ungakhetha kanjani i-multivitamin efanele wena?
Kulungile, manje njengoba ucabanga ukuthi udinga amavithamini amaningi, yini oyibhekayo uma uya ekhemisi? Nazi izinto ezimbalwa okufanele uzicabangele.
1. Funda ilebula ngokucophelela - qaphela inani lansuku zonke (i-DV)
Uma ubheka ilebula lebhodlela levithamini, uzobona ukuthi ivithamini ngayinye inephesenti (% DV) elibhalwe phambi kwayo. I-DV imele i-Daily Value, okuyinani elinconywayo umzimba wethu olidingayo ngosuku.
Qiniseka ukuthi i-multivitamin oyikhethayo inezakhamzimba eziningi eziseduze ne-100% DV . Ngezinye izikhathi kuba namavithamini anamandla angaphezu kuka-100% (isibonelo, i-500% DV). Kodwa-ke, akukho nzuzo eyengeziwe ngokuthatha amavithamini amaningi kakhulu. Amanye amavithamini (amavithamini ancibilika emafutheni) angagcinwa emzimbeni futhi abe nemiphumela emibi. Ngakho-ke hlose i-100% DV.
2. Khetha umkhiqizo othembekile nendawo
Nakuba amazwe afana neMelika ekutshela ukuthi ufune uphawu lwe-USP, ezweni lethu into ebaluleke kakhulu ukukhetha umkhiqizo ovela enkampanini ethembekile nenedumela elihle . Futhi, kuphephile kakhulu ukuthenga amavithamini ekhemisi elinodumo kunasezitolo zasemgwaqweni noma emakhasini aku-inthanethi lapho ungazi ukuthi ubani owathengisayo.
3. Ubudala bakho nobulili bakho kubalulekile
Lokhu kuyinto abantu abaningi abayinaki. Akuwona wonke ama-multivitamin afanayo.
- Abesifazane: I-iron ibaluleke kakhulu kwabesifazane abaseminyakeni yokuzala.Izidingo ze-iron ne-folic acid ziphakeme kunezabesilisa.
- Amadoda: Ama-multivitamin aklanyelwe ngqo amadoda ngokuvamile aqukethe i-iron encane ngoba mancane amathuba okuba athole ukuntuleka kwe-iron .
- Abantu abadala (50+): Ama-multivitamin aklanyelwe abantu abaneminyaka engaphezu kwengu-50 angase aqukathe i-vitamin D eyengeziwe, i-vitamin B12 , kanye ne-calcium.
Ngakho-ke, kuwukuhlakanipha ukukhetha i-multivitamin eyenzelwe ngqo iqembu lakho leminyaka kanye nobulili.
4. Yiziphi izakhamzimba ezibaluleke kakhulu kuwe?
Ucwaningo lubonisa ukuthi kunezakhamzimba eziningana ezivame ukushoda ekudleni komuntu omdala ojwayelekile. Lezi yizi:
- I-calcium
- I-Magnesium
- I-Vitamin D
- I-Potassium
- I-Fiber
Qiniseka ukuthi ama-multivitamin owakhethayo aqukethe okuningi kwalokhu. Kodwa i-fiber kunzima ukuyithola ephilisini, futhi kungcono ukuyithola kumifino eluhlaza, imifino, izithelo, kanye nokusanhlamvu okuphelele .
Iqiniso okudingeka silazi ngama-multivitamin
Abanye abantu bacabanga ukuthi ama-multivitamin ayiphilisi elimangalisayo elivimbela izifo futhi eliyimpendulo yakho konke. Kodwa iqiniso lihlukile kancane.
- Ucwaningo luthini?: Akukabikho bufakazi obucacile bokuthi ukuthatha ama-multivitamin kungavikela ezifweni ezinkulu njengesifo senhliziyo , isifo sohlangothi , noma umdlavuza. Futhi, abukho ubufakazi obuqinile besayensi bokuthi ukuthatha i-vitamin C eyengeziwe kungavimbela noma kusheshise ukuqala komkhuhlane.
- Ingabe zikhona izinzuzo?: Izifundo zakamuva zibonise ukuthi ama-multivitamin angasiza ekuvimbeleni ukwehla kwengqondo okwenzeka ngokuguga. Ezinye izifundo zibonise nokuthi amadoda athatha ama-multivitamin nsuku zonke anengozi encishisiwe kancane yokuba ne-cataracts kanye nezinhlobo ezithile zomdlavuza.
Into ebalulekile ukuthi umbono wesayensi ngalokhu awukacaci ngokuphelele. Kodwa-ke, uma uthathwa ngendlela efanele, ngaphansi kweseluleko sezokwelapha, kanye nomthamo ofanele, akukho monakalo omkhulu ekuthatheni amavithamini amaningi.
Umlayezo Wokuya Nawe Ekhaya
- I-multivitamin iyisengezo nje esigcwalisa izikhala zokudla okunempilo ekudleni kwakho. Akuyona neze indawo yokudla okunempilo.
- Umuntu omdala onempilo akadingi njalo amavithamini amaningi. Kungaba usizo kakhulu emaqenjini akhethekile njengomama abakhulelwe, asebekhulile, kanye nabantu abadla imifino.
- Ngaphambi kokuqala noma yimaphi ama-multivitamin, cela iseluleko kudokotela wakho mayelana nokuthi ayadingeka ngempela futhi afanele wena. Lena yinto ebaluleke kakhulu.
- Uma ukhetha i-multivitamin, khetha efanele iminyaka yakho, ubulili, kanye nesimo sempilo. Funda ilebula ngokucophelela bese ukhetha umkhiqizo ocishe ube yi-100% DV.
- Khumbula njalo ukuthi ukudla okuhle kanye nendlela yokuphila esebenzayo kubaluleke kakhulu empilweni enempilo kunephilisi le-multivitamin kuphela.
Amavithamini amaningi, amavithamini, ukudla okunomsoco, amavithamini amaningi, amavithamini, ukudla okunomsoco, impilo
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