Abantu abaningi baqala usuku lwabo ngenkomishi yetiye kanye ne-multivitamin. Ngezinye izikhathi umngane noma isihlobo sakho singase sithi, "Mfo, phuza lokhu, kuhle kakhulu emzimbeni wakho." Kodwa kungakanani lokhu okudingekayo emizimbeni yethu? Abanye bathi kuwukuchitha imali nje, abanye bathi kungakusindisa ezifweni eziningi. Ngakho-ke liyini iqiniso? Namuhla, sizokhuluma ngalokhu, ngqo, ngaphandle kokufihla lutho, ngendlela ongayiqonda.
Kungani sidinga ama-multivitamin?
Kalula nje, imizimba yethu idinga amavithamini namaminerali amaningi ukuze ihlale iphilile. Lokhu sikubiza ngokuthi izakhamzimba. Eqinisweni, singazithola zonke lezi zinto ngokudla okuhle nokunokulinganisela . Lokho kusho ukuthi uma sidla izithelo, imifino, ubhontshisi, okusanhlamvu, inyama, inhlanzi, amaqanda, nokuningi, ngeke sidinge lutho olunye.
Kodwa umbuzo uwukuthi, bangaki kithi abadla kanjalo nsuku zonke? Njengoba siphila impilo ematasa, ngezinye izikhathi sidla okuthile esikulethe esitolo. Noma sijwayela uhlobo olufanayo lokudla. Ngezinye izikhathi imizimba yethu iqala ukuswela ezinye zezakhamzimba ezidingayo.
Cabanga nge-multivitamin njengomshuwalense wemoto. Kungasiza ekugcwaliseni ezinye zezikhala zokudla okunempilo ekudleni kwakho, kodwa akulona neze indawo yokudla okuhle.
Nakuba i-multivitamin ingakunikeza amavithamini namaminerali, ayinikezi i-fiber kanye ne-phytonutrients etholakala ekudleni okunempilo. Ngakho-ke, noma ngabe uthatha i-multivitamin, kufanele udle kahle, uvivinye umzimba, futhi ugcine isisindo esinempilo .
Ubani ngempela odinga lezi zinto kakhulu?
Nakuba kungebona bonke abantu abadinga amavithamini amaningi, abanye abantu basengozini enkulu yokuthola ukuntuleka kokudla okunempilo kunabanye. Ake sibheke ukuthi bangobani.
| Iqembu elisengozini | Izakhamzimba ezibalulekile ezingase zingabi khona kanye nezimbangela zazo |
|---|---|
| Omama abakhulelwe nabakhulelwe | I-Folic Acid: Ibalulekile ekuvimbeleni ukukhubazeka kokuzalwa kwe-neural tube ebuchosheni bomntwana kanye nomgogodla. Insimbi:Ukuvimbela i-anemia ngesikhathi sokukhulelwa. |
| Abantu abangaphezu kweminyaka engama-50 ubudala | I-Vitamin B12: Njengoba sikhula, ikhono lomzimba wethu lokumunca i-B12 ekudleni liyancipha. Lokhu kungaholela ezinkingeni zezinzwa kanye nokulahlekelwa yinkumbulo. I-Vitamin D ne-Calcium: Ukugcina amathambo eqinile nokuvimbela izifo ezifana ne-osteoporosis. |
| Abantu abadla ukudla okuphelele kwemifino (ama-Vegan) | I-Vitamin B12: Lokhu kutholakala kakhulu ekudleni kwezilwane. I-iron, i-calcium, i-zinc, i-vitamin D: Nakuba lokhu kutholakala ekudleni kwezitshalo, ukumuncwa kungancishiswa. |
| Abantu abanezimo ezithile zezokwelapha | Izifo zesistimu yokugaya ukudla (isib. isifo sikaCrohn) zingaphazamisa ukumuncwa kwezakhamzimba. Kubalulekile ukuxoxa ngalokhu nodokotela wakho. |
Uma ungomunye wala maqembu, kufanelekile ukucabanga nge-multivitamin. Kodwa, ungalokothi wenze isinqumo wedwa. Njalo khuluma nodokotela wakho ukuze ubone ukuthi uyayidinga ngempela, futhi uma kunjalo, uhlobo luni.
Ingabe ama-multivitamin angazivimbela izifo ezifana nomdlavuza nesifo senhliziyo?
Lona umbuzo abantu abaningi abawubuzayo futhi ophikisana kakhulu. Ezinye izifundo zibonisa ukuthi abantu abathatha ama-multivitamin isikhathi eside, njengeminyaka eyi-15, basengozini encane yokuba nomdlavuza wamathumbu amakhulu. Ezinye izifundo zithi bangase babe sengozini encane yesifo senhliziyo.
Kodwa-ke, izifundo ezenziwe yizikhungo ezinkulu ezifana neNational Institutes of Health (NIH) e-United States zibonisa ukuthi abukho ubufakazi obanele bokuthi ukuthatha ama-multivitamini kumuntu ophilile kungavimbela izifo ezinjalo ezinkulu.
Pho kungani le mibono emibili injalo?
Kalula nje, lezi zinto kunzima kakhulu ukuzifakazela. Ezinye izifundo zingezesikhashana, ezinye zingezesikhathi eside. Ngakho-ke, akukabikho ukuvumelana phakathi kososayensi ngalokhu.
Ngakho-ke, into engcono kakhulu okufanele uyenze ukubeka phambili indlela yokuphila enempilo (ukudla okuhle, ukuvivinya umzimba, nokugwema ukubhema) kunokuthembela kuphela ephilisini lamavithamini amaningi ukuvimbela umdlavuza nesifo senhliziyo.
Ingabe bakhona abantu okungafanele basebenzise ama-multivitamin?
Yebo. Kwezinye izimo, ukuthatha ama-multivitamin kungenza umonakalo omkhulu kunokuhle.
- Abantu abathola ukwelashwa komdlavuza: Uma uthola ukwelashwa komdlavuza, ungathathi amavithamini noma izithasiselo ngaphandle kweseluleko sikadokotela. Amanye amavithamini angasiza amangqamuzana omdlavuza akhule futhi angaphazamisa ukwelashwa kwakho komdlavuza.
- Abantu abasebenzisa amanye amavithamini: Uma usuvele uthatha amaphilisi ensimbi ahlukene, amaphilisi e-calcium, njll., futhi uthatha amavithamini amaningi ngaphezu kwawo, ungase ugcine unezakhamzimba eziningi emzimbeni wakho. Lokhu kuyingozi nasemzimbeni wakho. Isibonelo, insimbi eningi kakhulu ingalimaza isibindi sakho.
Ngakho-ke, uma unokungabaza ngokuthi i-multivitamin ikulungele yini, qiniseka ukuthi ukhuluma nodokotela wakho.
Ungakhetha kanjani i-multivitamin enhle?
Kulungile, usukhulumile nodokotela wakho futhi wanquma ukuthi udinga amavithamini amaningi. Uma uya ekhemisi, kunezinhlobo eziningi zamabhodlela. Ukhetha kanjani elingcono kakhulu? Nazi izinto ezibalulekile okufanele uzicabangele.
| Amavithamini/amaminerali | Izinto okufanele uziqaphele |
|---|---|
| I-Vitamin A | Khetha eyodwa equkethe i-beta-carotene noma ama-carotenoid axubile. Umzimba uguqula lokhu kube yi-vitamin A uma kudingeka. Ukuthatha i-vitamin A eningi kakhulu (ebhalwe ngokuthi i-retinol) kungaba yingozi esibindini nasemathanjeni. |
| Insimbi | Amadoda nabesifazane asebethomile kungcono bakhethe i-multivitamin engena-iron ngaphandle kokuthi udokotela ayituse, njengoba i-iron inganqwabelana emzimbeni futhi yonakalise izitho zomzimba. |
| I-Folic Acid | Kubaluleke kakhulu kwabesifazane abaseminyakeni yokuzala ukuthi bakhethe eyodwa equkethe ama-microgram angu-400 (400 mcg) ngosuku. |
| I-Vitamin D | Ama-multivitamin amaningi aqukethe cishe ama-IU angu-400 (Amayunithi Amazwe Ngamazwe). Lokhu kubalulekile ekumuncweni kwe-calcium. Uma unelanga elilinganiselwe, ukhuluphele, noma unesikhumba esimnyama, ungase udinge okwengeziwe. Buza udokotela wakho ngalokhu. |
| Amavithamini E no-C | Kube nokukhathazeka okuthile mayelana nokuphuza imithamo ephezulu yevithamini E (ngaphezu kuka-600-800 IU ngosuku). Kuvithamini C, kuhle ukuba no-250mg ngosuku. |
| Ikhwalithi | Khetha umkhiqizo ovela enkampanini ethembekile nethembekile evunyelwe yiNational Medicines Regulatory Authority (NMRA) yaseSri Lanka. Ungathengi imikhiqizo eshibhile emithonjeni engaziwa nengaqinisekile. |
Umlayezo Wokuya Nawe Ekhaya
- I-multivitamin ayilona iphilisi elimangalisayo. Ayikaze ithathe indawo yokudla okunempilo. Imane nje iwuhlobo 'lomshuwalense' wokudla okunempilo.
- Qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokunquma ukuthi uyayidinga yini i-multivitamin, futhi uma kunjalo, uhlobo luni.
- Amaqembu akhethekile, njengabesifazane abahlela ukukhulelwa, abantu abangaphezu kweminyaka engu-50, kanye nabantu abadla imifino, bangazuza kakhulu ngokusetshenziswa kwamavithamini amaningi.
- Ungathembeli kuphela kuma-multivitamin ukuze uvimbele izifo ezinkulu njengomdlavuza nesifo senhliziyo. Kubalulekile ukulandela indlela yokuphila enempilo.
- Iziguli ezinomdlavuza kufanele zigweme ukusebenzisa noma yiziphi izithasiselo ngaphandle kweseluleko sikadokotela.
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