Iivithamini ezi-5 ezinokuphelisa ukuqunjelwa

Umxholo

• Ushwankathelo
• Vitamin C
• Vitamin B-5
• Ifolic acid
• Vitamin B-12
• Vitamin B-1
• Iivithamini ezinokwenza ukuqhina kube kubi ngakumbi
• Imiphumela
• Abantu abaneevithamini banokungakhuseleki kubo
• Iintsana kunye neentsana
• Abantu abaneemeko zesisu
• Abantu abanezifo ezinganyangekiyo okanye abagulayo
• Uthintelo
• Yongeza ifayibha yokutya
• Sela iziselo ezingaphezulu
• Zilolonge
• Ukunciphisa uxinzelelo
• Yise kude

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

Ukuqunjelwa kwenzeka xa uneentshukumo ezihamba rhoqo zamathumbu okanye unengxaki yokudlula kwisitulo. Ukuba uneentsuku ezingaphantsi kwesithathu zokuhamba kwamathumbu ngeveki, unokuqunjelwa.

Kwiimeko ezininzi, unokunyanga ukuqhina okwenziwa ngamanye amaxesha kunye notshintsho kwindlela yokuphila okanye amayeza e-over-the-counter (OTC). Umzekelo, kunokunceda ukusela amanzi amaninzi, ukutya ifiber ngakumbi, kunye nokwenza umthambo ngakumbi.

I-OTC laxatives okanye i-stool softeners inokubonelela ngoncedo.

Ezinye iivithamini zinokunceda ukunciphisa ukuqhina. Iivithamini ezininzi zisebenza njengezithambisi zendalo. Ukuba sele uzithatha yonke imihla, ukwandisa ukutya kwakho akunakunceda. Nangona kunjalo, ukongeza iivithamini ezithile kwinkqubo yakho yemihla ngemihla kunokubonelela ngesiqabu ukuba awukazithathi.

Ukuthatha ezi vithamini kunokunceda ukunciphisa ukuqhina:

Vitamin C

UVitamin C yivitamin enyibilikayo emanzini. I-vitamin C engavunyelwanga inefuthe le-osmotic kwindlela yakho yokwetyisa. Oko kuthetha ukuba utsala amanzi emathunjini akho, anokunceda ukuthambisa isitulo sakho.

Ukufumana ivithamin C eninzi kunokuba yingozi, nangona kunjalo. Ingabangela urhudo, isicaphucaphu, kunye neempawu zesisu. Inokubangela ukuba abanye abantu bathathe i-iron eninzi kakhulu ekutyeni kwabo. Phakathi kwezinye iziphumo ebezingalindelekanga, oku kunokwenza ukuba ukuqunjelwa kwakho kube kubi ngakumbi.

NgokweZiko leSizwe lezeMpilo (i-NIH), umda ophezulu wevithamini C uninzi lwabantu abadala olunokunyamezela zii-2,000 milligrams (mg). Umda ophezulu wabantwana abangaphantsi kweminyaka eyi-18 ngama-400 ukuya kwi-1,800 mg, kuxhomekeke kubudala babo.

Umthamo ocetyiswayo wemihla ngemihla usezantsi kakhulu.

Thenga ivithamin C ngoku.

Vitamin B-5

I-Vitamin B-5 ikwabizwa ngokuba yi-pantothenic acid. ifumanise ukuba isiphumo sevithamini B-5 -i-dexpanthenol-inokunciphisa ukuqhina. Inokuvuselela ukungcungcutheka kwemisipha kwinkqubo yakho yokwetyisa, enceda ukuhambisa isitulo ngamathumbu akho.

Nangona kunjalo, akukho phando lutsha. Ubungqina obukhoyo abonelanga ukunxibelelanisa ivithamini B-5 kunye nesiqabu sokuqunjelwa. Phantse konke ukutya okutyalwa kwizityalo nakwizilwanyana kukho i-pantothenic acid, ngoko ke akuyomfuneko ukuthatha isongezelelo.

Nangona kunjalo, ukutya okucetyiswayo kwemihla ngemihla kuninzi lwabantu abadala yi-5 mg ngosuku. Abantu abakhulelweyo banokunyuka baye kwi-6 mg, ngelixa uninzi lwabasetyhini abanyisayo kufuneka bafumane i-7 mg yonke imihla.

Abantwana abangaphantsi kwe-18 kufuneka ngokubanzi bafumane phakathi kwe-1.7 kunye ne-5 mg yonke imihla, kuxhomekeke kubudala babo.

Thenga ivithamini B-5 apha.

Ifolic acid

I-folic acid yaziwa ngokuba yi-folate okanye i-vitamin B-9. Inokukunceda ukunciphisa ukuqhina ngokukhuthaza ukwenziwa kweeasidi zokugaya ukutya.

Ukuba amanqanaba e-asidi yokugaya ukutya ephantsi, ukubanyusa kunokunceda ukukhawulezisa ukugaya kwakho kunye nokuhambisa isitulo kwikholoni yakho.

Xa kunokwenzeka, jolisa ukutya ukutya okune-folate endaweni yokuthatha isongezo se-folic acid. Ukutya okunotyebileyo okuqhelekileyo kuhlala kutyebile kakhulu, ekunokukunceda ukuhambisa amathumbu akho.

Ukutya okunotyebileyo kubandakanya:

• ispinatshi
• iblack eyed peas
• ukutya okuziinkozo okutya okuqinileyo
• irayisi ebiyelweyo

Uninzi lwabantu lufumana i-folic acid eninzi kukutya kwabo kwemihla ngemihla. Kodwa unokufuna ukuthatha isongezelelo.

Umda ongaphezulu onokunyamezelwa ngabantu abadala zii-400 micrograms (mcg) ze-folic acid ngosuku. Kuphela ngumntu okhulelweyo onokunyamezela ngaphezulu.

Uninzi lwabantwana abaphakathi kweminyaka eli-1 ukuya kweli-18 banokuthatha ukuya kwi-150 ukuya kwi-400 mcg yonke imihla, kuxhomekeke kubudala babo.

Thenga ivithamini B-9.

Vitamin B-12

Ukusilela kweVitamin B-12 kunokubangela ukuqhina. Ukuba ukuqunjelwa kwakho kubangelwa ngamanqanaba asezantsi e-B-12, ukwandisa ukutya kwakho kwemihla ngemihla kwesi sondlo kunokunceda ukunciphisa iimpawu zakho.

Unokukhetha ukutya ukutya okuninzi okunevithamini kunokuba uthathe isongezelelo. Imizekelo yokutya okunotye kwi-B-12 kubandakanya:

• inyama yesibindi
• umqala
• islamoni
• intlanzi ityhuna

Kucetyiswa ukuba uninzi lwabantu abadala bafumane i-2.4 mcg ye-vitamin B-12 ngosuku. Abantwana abangaphantsi kwe-18 banokuthatha phakathi kwe-0.4 kunye ne-2.4 mcg, kuxhomekeke kubudala babo.

Thenga ivithamini B-12 kwi-Intanethi.

Vitamin B-1

I-Vitamin B-1, okanye i-thiamine, incedo ekwetyisweni. Xa amanqanaba akho e-thiamine esezantsi, ukugaya ukutya kunokucothiswa. Oku kungakhokelela ekuqunjelweni.

Uninzi lwabasetyhini kufuneka basebenzise i-1.1 mg ye-thiamine mihla le. Uninzi lwamadoda kufuneka luthathe i-1.2 mg ngosuku.Abantwana abaphakathi kweminyaka eli-1 ukuya kweli-18 kufuneka bafumane phakathi ko-0.5 no-1 mg, kuxhomekeke kubudala babo.

Thenga ivithamini B-1.

Iivithamini ezinokwenza ukuqhina kube kubi ngakumbi

Ezinye izongezo zevithamini zibandakanya iicalcium kunye nentsimbi, enokuthi inyuse amathuba akho okuqunjelwa. Ezinye zezithako ezisetyenziselwa ukwenza iipilisi zevithamini, ezinjenge-lactose okanye i-talc, zinokubangela ukuqhina.

Ukuba ukrokrela ukuba idosi yakho yemihla ngemihla yeevithamini ibangela ukuqhina, thetha nogqirha wakho. Banokukukhuthaza ukuba uyeke ukuthatha izongezo zevithamini, tshintshela kolunye uhlobo, okanye ukunciphisa idosi.

Ukuba uthatha iivithamini kwimeko yezempilo engapheliyo, sukuyeka ukuzithatha ungakhange uthethe nogqirha wakho kuqala.

Imiphumela

Ezinye iivithamini zinokubangela iziphumo ebezingalindelekanga ezingafunekiyo, ngakumbi xa zixutywe nezinye iivithamini, izongezo, okanye amayeza.

Ezinye iivithamini zinokuzonyusa iimeko zonyango esele zikho. Thetha nogqirha wakho ngaphambi kokuba uthathe naziphi na iivithamini kwimbungu. Bazise ukuba ufumana naziphi na iziphumo ebezingalindelekanga.

Abantu abaneevithamini banokungakhuseleki kubo

Iivithamini zikhuselekile kubantu abaninzi xa zithathwa kumlinganiso ofanelekileyo. Kodwa abanye abantu banokufuna ukunqanda iivithamini ezithile. Ezinye iivithamini zinokwenza ukuba ukuqunjelwa kwakho kube kubi ngakumbi.

Njengazo zonke izongezo ze-OTC, kuya kufuneka uthethe nogqirha wakho ngaphambi kokuba uthathe ivithamini entsha okanye wandise idosi. Ugqirha wakho kunye nosokhemesti banokukunceda ucwangcise irejimeni yovithamini ekhuselekileyo nesebenzayo.

Iivithamini zisenokungakhuseleki okanye zingasebenzi kwaba bantu balandelayo:

Iintsana kunye neentsana

Thetha nogqirha womntwana ngaphambi kokuba unike umntwana wakho naluphi na uhlobo lokunyanga, kubandakanya iivithamini okanye ezinye izongezo.

Abantu abaneemeko zesisu

Ukuba unembali yemicimbi yamathumbu, iivithamini kunye nezinye iindlela zonyango lwe-OTC zisenokungasebenzi kuwe.

Abantu abanezifo ezinganyangekiyo okanye abagulayo

Ukuba unesifo esinganyangekiyo, xelela ugqirha wakho ukuba unengxaki yokuqhinwa. Isenokuba sisiphumo esisecaleni semeko yakho okanye isicwangciso sonyango. Isenokuba luphawu lwengxaki enkulu.

Ngamanye amaxesha, ukuthatha iivithamini ezithile kunokwenza impilo yakho ibe mandundu. Ezinye iivithamini zinokunxibelelana kunye namayeza athile kunye nezongezelelo, onokuthi uzithathe ukunyanga imeko yakho.

Uthintelo

Landela ezi ngcebiso ukunqanda ukuqhina:

Yongeza ifayibha yokutya

Yitya ukutya okunotye ifibre, njengoku:

• iimbotyi
• amazimba
• iziqhamo
• imifuno

Ifayibha yongeza isambuku kwisitulo sakho, esikunceda ukuba usidlulise kwinkqubo yakho yokwetyisa.

Sela iziselo ezingaphezulu

Sela amanzi amaninzi, ngakumbi amanzi. Xa umzimba wakho unamanzi aneleyo okwetyisa ukutya ngokufanelekileyo, kungenza kube lula ukudlula isitulo.

Zilolonge

Yenza umthambo rhoqo ukukhuthaza inkqubo yokugaya ukutya kunye nokuphucula amandla akho okupasa isitulo. Nokuba uhamba rhoqo kwindawo ohlala kuyo unokunceda ukukhuthaza ukwetyisa.

Ukunciphisa uxinzelelo

Thatha amanyathelo okunciphisa uxinzelelo, olunokuphazamisa ukwetyisa kwakho. Umzekelo, kunqande ukubakho koxinzelelo oluqhelekileyo, ukuziqhelanisa neendlela zokuphumla, kunye nokwenza ixesha lezinto ozithandayo.

Indlela yokuphila esempilweni inokukunceda uthintele kwaye unyange iimeko ezininzi zokuqhinwa. Ukuba ufumana ukuqhina ngaphezulu kweveki kwaye awufumani mpumlo ngotshintsho kwindlela yokuphila okanye unyango lwe-OTC, yenza idinga lokubonana nogqirha wakho. Usenokufuna uncedo olongezelelekileyo.

Yise kude

Ukuqunjelwa kunokwenzeka nakubani na. Kwiimeko ezininzi, iya kucaca emva kweentsuku ezimbalwa. Ukuba uzama enye yezi vithamini njengonyango, kunokuthatha iintsuku ezingama-3-5 ngaphambi kokuba ubone iziphumo.

Ukuba awusifumani isiqabu, kusenokuba lixesha lokuzama ukusebenzisa laxative evuselelayo okanye uthethe nogqirha wakho ngezinye iindlela onokukhetha kuzo. Kwiimeko ezinqabileyo, ukuqhina okungapheliyo kungakhokelela kwiingxaki, kubandakanya iinyembezi kwithishu yakho ye-rectal okanye i-hemorrhoids.