Liliphi elona xesha lilungileyo lokuthatha iivithamini?

Umxholo

• Elona xesha lilungileyo lokuthatha iivithamini zokubeleka
• Elona xesha lilungileyo lokuthatha iivithamini ezinyibilika ngamanqatha
• Elona xesha lilungileyo lokuthatha iivithamini ezinyibilikayo emanzini
• Elona xesha lilungileyo lokuthatha iivithamini B
• Yintoni ongayenzi xa uthatha iivithamini

Ukuthatha ngokufanelekileyo iivithamini

Elona xesha lilungileyo lokuthatha iivithamini zakho lixhomekeke kuhlobo oluthathayo. Ezinye iivithamini zithathwa ngcono emva kwesidlo, ngelixa kungcono ukuthatha ezinye zisesiswini esingenanto. Ukuseka inkqubo yokuthatha ivithamini ngaxeshanye yonke imihla kuya kwenza umkhwa ophilileyo. Kuya kukunceda ufumane uninzi lwevithamini.

Ayizizo zonke iivithamini ezaphuka emzimbeni wakho ngendlela efanayo. Ngenxa yeso sizathu, yinto efanelekileyo yokwazi ukuba uthatha i-vitamin yakho ngexesha losuku oluya kukunika inzuzo enkulu.

Elona xesha lilungileyo lokuthatha iivithamini zokubeleka

Kuba iivithamini ngaphambi kokubeleka ziyimultivitamin, ukuzithatha ngaphambi kwesidlo sasemini lelona xesha lilungileyo lokufumana konke okuqulathiweyo.

I-vitamin efanelekileyo yokubeletha iya kubandakanya i-calcium, isinyithi, kunye ne-folic acid, ngokwe-American Congress ye-Obstetrics kunye ne-Gynecology (ACOG). Intsimbi ifunxa okungcono kwisisu esingenanto kwaye ayinakho ukufunxa ngokufanelekileyo ukuba usandula ukutya ubisi. Intsimbi ifunxwa ngcono ukuba uyithatha ngesiselo esine-vitamin C, efana nejusi yeorenji.

Abanye abantu basetyhini bafumanisa ukuba ukongeza iivithamini zangaphambi kokubeleka kukutya kwabo kubangela iimpawu ezithile ezifana nesicanucanu kunye nokuqhina. Olunye uhlobo lweevithamini ezingaphambi kokubeleka lucebisa ukuthatha iivithamini zazo esiswini okanye ngeglasi yamanzi.

Ukuba kubonakala ngathi ukuthatha iivithamini kuqala ekuseni okanye ngaphandle kokutya kuyakugulisa, zama ukuzisela kanye phambi kokuba ulale. Izibonelelo zeevithamini zaphambi kokubeleka ziyenyuka, ke eyona nto ibaluleke kakhulu kukuba ubathathe yonke imihla.

Ezinye iivithamini azinakugcinwa emzimbeni kwaye kufuneka zithathwe yonke imihla ekutyeni okanye kwizongezo. Ukuthatha i-folic acid ngexesha lokukhulelwa kuyaziwa ukukhusela kwispina bifida kunye nezinye iziphene zetyhubhu ye-neural. Ukuba kunokwenzeka, kungcono ukuthatha iivithamini ngaphambi kokubeleka nge-folic acid unyaka ngaphambi kokuba ukhulelwe.

Elona xesha lilungileyo lokuthatha iivithamini ezinyibilika ngamanqatha

Ixesha elifanelekileyo lokuthatha iivithamini ezinyibilikayo ezityebileyo kukutya kwakho ngokuhlwa. Iivithamini ezinyibilika ngamanqatha ziyanyibilika kwimizimba yethu zisebenzisa amafutha. Ziye ke zihanjiswe kwigazi lethu kwaye zenze imisebenzi ebalulekileyo. Ezi vithamini zibandakanya ivithamini A, ivithamin K, ivithamin E, kunye novithamini D.

Xa imizimba yethu ifumana iivithamini ezinyibilikayo ezityebileyo, zigcinwa esibindini. Ezi vithamini zithathwa ngokutya okuqulethe amafutha okanye iioyile ezigcweleyo ukukunceda ukuba uzifunxe.

Elona xesha lilungileyo lokuthatha iivithamini ezinyibilikayo emanzini

Iivithamini ezinyibilika emanzini zifunxa okungcono esiswini esingenanto. Oko kuthetha ukuba bathathe into yokuqala ekuseni, imizuzu engama-30 ngaphambi kokutya, okanye iiyure ezimbini emva kwesidlo.

Iivithamini ezinyibilika emanzini zinyibilika emanzini ukuze umzimba wakho uzisebenzise. I-Vitamin C, zonke iivithamini ze-B, kunye ne-folate (i-folic acid) inyibilika emanzini. Umzimba wakho uthatha isixa sevithamini oyifunayo kwaye ukhuphe okuseleyo ngomchamo. Kuba umzimba wakho ungazigcini ezi vithamini, licebo elihle ukuba uzifake kwisidlo sakho okanye uthathe isongezelelo.

Elona xesha lilungileyo lokuthatha iivithamini B

Ukuqala kakuhle kosuku lwakho, thatha ivithamini B kwisisu esingenanto xa uqala ukuvuka kusasa.

Iivithamini ze-B zilusapho olukhethekileyo lweevithamini ezinyibilikayo ngamanzi ezomeleza amandla kunye noxinzelelo lwexinzelelo. Ezinye zeevithamini ze-B ezaziwa kakhulu zi-B-2, B-6, kunye no-B-12.Kukuba iivithamini ze-B zinokunciphisa isixa soxinzelelo oziva kwaye ziphucule imeko yakho.

Yintoni ongayenzi xa uthatha iivithamini

I-Vitamin supplements inokunceda impilo yakho yonke. Kodwa unokugqithisa kwiivithamini ezithile, kwaye ezinye zibangela iziphumo ebezingalindelekanga. Lumka unxibelelwano olunokubakho phakathi kweevithamini kunye neziyobisi ozinikwayo. Umzekelo, akufuneki udibanise izongezo zevithamin K negazi le-warfarin (Coumadin). Kwakhona, ungathathi ngaphezulu kwexabiso elicetyiswayo lokuncedisa iivithamini.

Ukuba ukhulelwe, ungaze uphinde uphindaphinde kabini kwiivithamini zakho zokubeleka. Umzekelo, ukuba ufuna i-iron engaphezulu, thatha ivithamin yakho yaphambi kokubeleka kunye nesongezelelo esinyithi. Ukuba uphinda kabini kwiivithamini zokubeleka ungagqibela nge-vitamin A (retinol) eninzi, enokuba yingozi emntwaneni.

Qaphela okunye ukutya okutyayo ukuze ungafumani kakhulu iivithamini. Oku kunokuphosa umzimba wakho ngaphandle kwebhalansi. Iisiriyeli ezininzi, "zatyetyiswa" ubisi, kwaye iimveliso zeenkozo zineevithamini ezongezwe kuzo njengeendawo zokuthengisa. Soloko ulumke malunga nento oyithathayo ukuba ukhulelwe kwaye unesi. Uninzi lwezongezelelo aluzange luhlolwe kakuhle ukhuseleko lweentsana.

Soloko ukhetha izongezo ezivela kumthombo onokuthenjwa kuba i-FDA ayijongi iivithamini kunye nezongezo zokucoceka, umgangatho, okanye ukhuseleko njengezinye iziyobisi.