I-multivitamin engena-calcium: Ukuhlola isu elilinganiselayo lezithasiselo zokudla

Eminyakeni yakamuva, kube nokwanda kokuqwashisa mayelana nokulinganisela okuhle kakhulu nemithombo yokudla kwamavithamini namaminerali. Ngenkathi abantu abaningi begxila ekugcwaliseni izikhala ezikhona ekudleni ngezithasiselo ezibanzi, umqondo wokukhetha ifomula engenazo ezinye izimbiwa nawo usuvele uthandwa. Ngenxa yalokhu, abantu abaningi sebefuna i-multivitamin engena-calcium noma bacabange ngamavithamini angena-calcium. Ngezansi, sichaza ukuthi kungani kukhona lezi zinketho nokuthi yiziphi izinzuzo ezingase zibe khona kulabo abafuna indlela yomuntu siqu yokunakekelwa kokudla.

Ukuguquka Kwendlela Yokubheka Ukuthathwa Kwe-calcium

Ngokomlando, i-calcium ibihlale ixhunywa ngokuqondile nempilo yamathambo futhi ibivame ukufakwa eningi lezithasiselo zansuku zonke. Nokho, ucwaningo ngezidingo zokudla kwabantu abadala luveze ukuthi abantu abaningi sebevele bathola i-calcium eyanele ekudleni kwabo kwansuku zonke, ikakhulukazi uma bedla ubisi, imifino eluhlaza okunamahlamvu, nokudla okucebiswe ngamavithamini namaminerali. Ezinye iziqondiso zakamuva ziphakamisa ukuthi i-calcium eyisithasiselo engadingekile ingaholela ekungalingani uma umthamo odliwayo udlula kakhulu amanani anconyiwe nsuku zonke. [1].

Esinye isizathu sokuqapha wukuthi i-calcium eningi kakhulu ingaphazamisa ukugayeka nokumuncwa kwamanye amaminerali athile njengensimbi, i-zinc, ne-magnesium. Kulabo asebevele bahlangabezana noma badlula umthamo onconyiwe we-calcium ngokudla kwabo, ukuthatha i-calcium eyengeziwe ku-multivitamin kungase kungalethi inzuzo ngaso sonke isikhathi. Ngokusho okubuyekezwe ngo-2024 okwashicilelwa kujenali yokudla okunempilo ehlonishwayo, abantu abadala abaningi emazweni athuthukile abahlaselwa wukushoda kwe-calcium, okwenza ukuthi inani elikhulu le-calcium eyisithasiselo lingabe liseyimfuneko jikelele njengoba kwakucatshangwa ngaphambili.

Ukusekelwa Okubhekiswe Kwamavithamini Namaminerali

Kubantu abananezidingo ezihlukile zempilo, indlela eqondiswe ngqo ekuthatheni izithasiselo ingaba usizo. Lapha yilapho umbono wokukhipha i-calcium ku-multivitamin uba njalo-ke. Ukukhetha umkhiqizo olinganiswe ngokukhethekile nezikhala ekushodayo kwenza kube lula ukwenza ngcono ukungeniswa kwamavithamini namaminerali ngaphandle kokweqa amazinga athile.

Abanye ochwepheshe bokudla batusa ukugxila kuqala kumavithamini abalulekile afana no-A, C, D, E, nalawo eqembu le-B-complex, kanye namaminerali abalulekile afana ne-magnesium, i-selenium, ne-zinc. Uma i-calcium ishiywa ngenhloso, kuba nesikhala ekwakhiweni kwe-multivitamin sokwandisa imithamo yale mamanye amavithamini namaminerali abalulekile, noma ngisho nokufaka izingxenye ezikhethekile ezifana nama-antioxidant, ama-herbal extracts, noma ama-phytonutrients [2].

Ngokufanayo, kubantu abanokungezwani okuthile nokudla, ukukhetha i-prenatal engena-biotin kungaba kubalulekile njengokukhetha i-multivitamin engena-calcium, kuqinisekisa ukuthi i-supplement ngayinye ihambisana nezidingo zabo ezihlukile zempilo.

Indima Yendlela Yokuphila Ekukhethweni Kwama-Supplement

Uhlobo lokuphila (lifestyle preference) luyisici esiyinhloko esivame ukuholela abantu ekukhetheni i-multivitamin engena-calcium. Isibonelo, abantu abalandela ukudla kwe-Mediterranean noma ukudla okucebe ngezitshalo bavame ukuthola i-calcium emithonjeni efana nobhontshisi, ubisi lwezitshalo oluqinisiwe, i-tofu, kanye nemifino yomndeni we-cruciferous. Uma umuntu esevame ukudla ukudla okucebe nge-calcium, ukwenezela enye i-calcium nge-multivitamin kungazwakala kuyaphindaphinda okukhona.

Ngaphezu kwalokho, abanye abantu baxwayiswa odokotela noma abelaphi bezempilo ukuthi banciphise ama-supplement e-calcium ngezizathu zezokwelashwa. Kubantu asebekhulile noma labo abavame ukuba namatshe ezinso, ukulawula inani le-calcium abakudlayo kuba yisinyathelo esisebenzayo. Isinqumo sokushiya i-calcium singaba seduze kakhulu nalabo abathatha imithi kadokotela ebambisana kabi namazinga e-calcium aphezulu.

Ukulinganisa Ukusebenzisana Kwamanye Amavithamini Namaminerali

Lapho ubheka ama-supplement, kubalulekile ukukhumbula ukuthi amavithamini namaminerali axhumana ngazo izindlela ezingaqinisa noma zehlise ukumuncwa. I-vitamin D, isibonelo, yandisa ukumuncwa kwe-calcium, kodwa uma ungenashoda ye-calcium, ukwenezela umthamo omkhulu we-vitamin D ku-multivitamin kungase kungaqondile kukhuphule amazinga e-calcium adlule kulokho umzimba wakho owudinga. Ngokufanayo, ukuba khona kwamanye amaminerali kungavimba noma kukhuthaze ukumuncwa kwamanye [2].

Ukushoda kwe-magnesium kujwayelekile, kodwa kungafihwa nokufuswa yi-calcium eningi kakhulu. I-supplement engena-calcium ingavumela amazinga e-magnesium alinganiselayo, ngaleyo ndlela ivimbele ukushoda okungenzeka okungathinta ukusebenza kwemisipha, imithambo yezinzwa nenhliziyo.

Ukucabangela Ukuholwa Onguchwepheshe

Ngaphambi kokwenza noma yiziphi izinguquko ohlelweni lwakho lwamanje lwezithasiselo, kuhlale kuwukuhlakanipha ukufuna iseluleko sodokotela. Umhlinzeki wezempilo, udokotela wezokudla, noma uchwepheshe wokudla okunomsoco angahlola imikhuba yakho yamanje yokudla, izinga lakho eliphelele lezempilo, nemiphumela yokuhlolwa kwegazi. Laba chwepheshe bangakusiza ukunquma ukuthi ifomula engenayo i-calcium ifanele yini, noma kufanele usebenzise enye indlela.

Ngaphezu kwalokho, ukuqondisa kochwepheshe kungabandakanya namahora okufakwa kwalezi zithasiselo. Kungaba wusizo ukuwaba ezinye izithasiselo phakathi nosuku. Insimbi, isibonelo, imuncwa kangcono isesiswini esingenalutho, kuyilapho amavithamini ancibilika emafutheni (A, D, E, K) edinga amafutha okudla ukuze angene kahle. Ukulandela le miqondiso emincane kungathuthukisa izinzuzo zanoma yisiphi isithasiselo osikhethayo [3].

Kwabafuna isithasiselo sabakhulelwe esigcwele kahle, Conceive Plus Prenatal with DHA inikeza amanyolo abalulekile, okuhlanganisa i-DHA, ukusekela inhlalakahle kamama kanye nokuthuthuka komntwana esesiswini.

Okubalulekile

Ukukhetha ibhalansi efanele yamanyolo kudinga ukuhlaziywa ngokucophelela kwezidingo zomuntu ngamunye. I-multivitamin engenayo i-calcium ingaba yindlela engcono kakhulu kulabo asebevele bedla i-calcium eyanele ngokudla kwabo kosuku nosuku, noma kulabo abelulekwa ochwepheshe bezempilo ukuthi banciphise i-calcium eyeqile. Ekugcineni, ukulandela ngendlela enembile izinqumo zempilo, ukudla okudliwayo, kanye nezeluleko zezokwelashwa kungakuholela esu lokudla okunomsoco elisebenza kahle kakhulu.

Izinkomba: 

1. Bourassa MW, Abrams SA, Belizán JM, Boy E, Cormick G, Quijano CD, Gibson S, Gomes F, Hofmeyr GJ, Humphrey J, Kraemer K, Lividini K, Neufeld LM, Palacios C, Shlisky J, Thankachan P, Villalpando S, Weaver CM. Izinyathelo zokuthuthukisa ukungena kwe-calcium ngokudla kubantu abanokuvamile okuphansi kokuthatha i-calcium. Ann N Y Acad Sci. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC9306636/
2. Lips P, Gielen E, van Schoor NM. Izithasiselo ze-vitamin D ezinokhokho noma ngaphandle kwe-calcium ukuvimbela ukuphuka kwamathambo. Bonekey Rep. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC4015453/
3. Iphaneli yeNational Institutes of Health State-of-the-Science. Isitatimende somhlangano weNational Institutes of Health State-of-the-Science: izithasiselo ze-multivitamin/mineral nokuvimbela izifo ezingamahlalakhona. Am J Clin Nutr. Kutholakala ku: https://www.acpjournals.org/doi/10.7326/0003-4819-145-5-200609050-00136