Imaphi amavithamini okufanele ngiwathathe?
Usokhemisi Wezempilo Wazi KakhuluUmzimba udinga amavithamini namaminerali ahlukahlukene ukuze wenze kahle kakhulu. Abanye bethu bathola okuningi esikudingayo ekudleni okunomsoco. Abanye badinga izithasiselo ukufinyelela inani lansuku zonke elinconyiwe. Uma uzibuza ukuthi, Yimaphi amavithamini okufanele ngiwathathe ?, le mihlahlandlela ingakusiza ukuthi unqume ukuthi ngabe ukudla okudlayo kukunikeza zonke izakhamzimba ozidingayo.
Imaphi amavithamini okufanele ngiwathathe njengezengezo?
- Uvithamini A ngombono
- Amavithamini B ukuthola amandla
- Uvithamini C yokuzivikela
- Uvithamini D ukuthola amandla
- Uvithamini E yama-antioxidants
- Uvithamini K ukuvimba kwegazi okunempilo
Uvithamini A
UVitamin A ubamba iqhaza elibalulekile ekukhuleni kwamaseli abomvu nokukhula kwethambo kanye nempilo yombono. I- isabelo sansuku zonke esinconyiwe (RDA) kungama-unit amayunithi angama-5000 (IU). I-RDA iyindlela yokulinganisa ukuthi lingakanani ivithamini ngalinye olidingayo, noma lelo nani lingahluka kumuntu nomuntu kuye ngezici eziningi.
Eminye imithombo yokudla ihlanganisa inhlanzi, isibindi namaqanda. Isibindi singaqukatha kufika kuma-250% we-RDA ye- uvithamini A , kodwa akusikho ukudla okuthandwa yiwo wonke umuntu. Ifayili elijwayelekile le-salmon lingaqukatha kufika ku-50% wesabelo sakho sansuku zonke esinconywayo sikavithamini A.
Amavithamini B
Amavithamini B adlala indima enkulu ekuguqulweni kokudla kube ngamandla omzimba wakho. Izinhlobo ezahlukene zamavithamini e-B zizinhlobo ezahlukene zokudla, futhi zinama-RDA ahlukene. Ngokuvamile, amavithamini e-B angatholakala kalula ezinhlamvini ezinqotshiwe nezinhlamvu, kanye nezinhlobo eziningi zokudla kwasolwandle. Njengokhemisi, ngithola imibuzo eminingi ngevithamini B12 ngqo. Kunemikhiqizo eminingi emakethe enezilinganiso ezinhle kakhulu zikavithamini B12 ezibhalwe njengamaphilisi okwengeza amandla. Inani lansuku zonke elinconyiwe le-B12 yi-6 mcg, kepha uzothola imikhiqizo efinyelela ku-5000 mcg emashalofini ezitolo. Ngenkathi ukuthatha umthamo omkhulu ngezikhathi ezithile mhlawumbe kulungile, qiniseka ukuthi ubonane nodokotela noma usokhemisi ngaphambi kokuthatha lezi zinhlobo zemithamo nsuku zonke.
I-folic acid kungenye i-vitamin B ebaluleke kakhulu. Itholakala ku- imifino eluhlaza, ukwatapheya, ubhontshisi, nokudla okusanhlamvu okunothile. I-RDA yabantu abaningi ingama-400 mcg; noma kunjalo, kwabesifazane abakhulelwe, ochwepheshe abaningi bancoma kuze kufike ku-1 mg. I-folic acid ibamba iqhaza elibalulekile ekuvikeleni ukukhubazeka kokuzalwa, futhi kubaluleke kakhulu kowesifazane okhulelwe ukuthi aqinisekise ukuthi usebenzisa i-folic acid eyanele ekuqaleni kokukhulelwa ngangokunokwenzeka. Kuwukuhlakanipha ukuqala ukwengeza nge-folic acid ngokushesha nje lapho uqala ukuzama ukukhulelwa. Ingxenye eyodwa yenkomishi yesipinashi inikeza cishe i-30% ye-RDA ye-folic acid.
Uvithamini C
UVitamin C yi-antioxidant ebalulekile ekusebenzeni kwamasosha akho omzimba. Itholakala ezinhlobonhlobo ze- izithelo nemifino , ikakhulukazi izithelo ezisawolintshi namajusi. I-RDA ingama-60 mg. Iwolintshi elilodwa elisezingeni eliphakathi nendawo liqukethe cishe u-70 mg kavithamini C, futhi ngaphezu kokuhlangabezana neRDA ngevithamini C.
Uvithamini D
UVitamin D ubalulekile ekumuncweni kwe-calcium nokukhula kwethambo, phakathi kweminye imisebenzi. Itholakala ku- izinhlanzi nemikhiqizo yobisi eqinisiwe . I-RDA kavithamini D ingu-400 IU. Amafayili amathathu e-salmon aqukethe ngaphezu kwe-400 IU futhi ahlangabezana ne-RDA ephelele, kanti inkomishi eyodwa yobisi oluqinile izoqukatha cishe i-33% ye-RDA.
Uvithamini E
I-Vitamin E iyi-antioxidant esekela ukusebenza komzimba nokuthuthukiswa komkhumbi wegazi. Itholakala ku- imifino eluhlaza, amantongomane, imbewu nezinhlamvu eziqinile . I-RDA ingama-30 IU. Imbewu eyodwa ye-sunflower inikeza cishe i-7 IU, noma cishe ingxenye eyodwa kwezintathu ze-RDA ngevithamini E.
Uvithamini K
Uvithamini K kubalulekile ekunqandeni igazi. Umthombo wayo omuhle imifino eluhlaza, enamaqabunga. I-RDA ingama-80 mcg. Indebe eyodwa yesipinashi eluhlaza, ngokwesibonelo, iqukethe cishe i-145mcg. Lokho kucishe kube kabili i-RDA. Ezinye iziguli ezinabahlinzeki abathile begazi kumele baqiniseke ukuthi ukudla kwabo uvithamini K kuyahambisana ukuqinisekisa ukuthi akuphazamisi imithi yabo.
Ungawathatha kanjani amavithamini akho ansuku zonke
Kungenzeka ukuthi uthola lawa mavithamini kokudla kwakho, kepha uma kungenjalo, uthatha ini?
Enye yezindlela ezivame kakhulu abantu ukwengeza ukutholakala kwabo kwamavithamini ngomkhiqizo owodwa we-multivitamin. Kunama-multivitamin amaningi emakethe, futhi ukwakheka kwanoma yikuphi okunikeziwe kusethwe ngumenzi. Ngokuvamile, ama-multivitamin azama ukunikeza amavithamini amaningi, mhlawumbe namanye amaminerali, ezingeni eliseduze ne-RDA ngesithako ngasinye. Njengomthengi, kubalulekile ukuthi ufunde ilebula ukuze uqonde ukuthi ngabe linikeza uvithamini owudingayo ezingeni elifanele. Uma unemibuzo noma udinga usizo lokunquma okudingayo, osokhemisi kanye nezazi zokudla okunempilo ziyizinsizakusebenza ezinhle.
Uma unomuzwa wokuthi uthola amavithamini amaningi owadingayo ekudleni kwakho, ungathenga imikhiqizo yamavithamini ngamanye ukwengeza ezimbalwa. Vele uqiniseke ukuthi uyazi ukuthi kungakanani okudingeka ukwengeze kokudlayo, njengoba amaningi alawa mavithamini atholakala ngemithamo eyahlukahlukene. Yize kuyivelakancane, kungenzeka ukuthatha uvithamini omningi, ngakho-ke hlola njalo kochwepheshe bezempilo ngaphambi kokuthatha imithamo ngaphezu kwe-RDA.
Izici ezithile ezifana nobudala, ukukhulelwa, nezinye izimo zokuzivikela komzimba noma zempilo zizothinta ukuthi ungakanani uvithamini ngamunye owudingayo. Umhlinzeki wakho wezokunakekelwa kwempilo angenza izincomo ezithile ngesimo sakho.
Ukudla okunomsoco omuhle kuyindlela enhle yokuthola amavithamini akho ansuku zonke, kepha uma ukudla kwakho kushoda ngezidingo zakho, ukwengeza ngemikhiqizo yamavithamini kusiza ukuhlinzeka umzimba wakho ngamathuluzi adingekayo ukuze uphile impilo enempilo.
