Ingabe kuphephile ukuthatha ama-vitamin ngesisu esingenalutho

Uma kukhulunywa ngokuthatha ama-supplement, abantu bavame ukuzibuza ngomgudu ongcono kakhulu wokukwenza. Ama-vitamin ayingxenye ebalulekile yokugcina impilo isesimweni esihle, ikakhulukazi kulabo abazama ukukhulelwa noma ukuthuthukisa ukuqhamuka kwengane. Kodwa nansi into—ukuthatha ama-vitamin isisu singenalutho akuhlali kuyimbono engcono kubo bonke. Ingabe kuya ngohlobo lwe-vitamin? Yebo. Ingabe kuya ngomzimba wakho? Nakhona yebo.

Kulesi sihloko, sizobheka ukuthi kuphephile yini, kwenzekani uma uthatha ama-vitamin ngaphandle kokudla, nokuthi ungawathola kanjani umphumela omkhulu kuwo ngenkathi ugcina umzimba wakho ujabule.

Kungani Isikhathi Sibala Kakhulu Uma Kukhulunywa Ngama-vitamin

Isikhathi nendlela othatha ngayo ama-vitamin akho kungathinta indlela umzimba wakho awamunca futhi awasebenzise ngayo. Akukhulumi ngokumunca iphilisi nje uthembele inhlanhla. Amanye ama-vitamin adinga ukudla ukuze asebenze kahle, kanti amanye angase asebenze kahle ngaphandle kwaso. Ukuqonda lokhu kubaluleke kakhulu kulabo abagxile ekuzaleni ingane, ngoba ukudla okunomsoco okuhle kudlala indima enkulu ekulungiseni umzimba ukuze ukwazi ukukhulelwa. ukudla okunomsoco

Ake sikuhlukanise:

• Ama-vitamin Ancibilika Emafutheni: Lokhu kufaka phakathi ama-vitamin A, D, E, no-K. Ancibilika emafutheni futhi agcinwa ezicutshini zomzimba. Uma ukudla kwakho kungenawo amafutha athile, lawa ma-vitamin ngeke amuncwe kahle ngendlela efanele [1].
• Ama-vitamin Ancibilika Emanzini: Lokhu kufaka phakathi i-vitamin C neqembu le-B-complex. Ancibilika emanzini futhi awadingi amafutha ukuze amuncwe. Ungawathatha isisu singenalutho, kodwa lokho akusho ukuthi ngeke kwesinye isikhathi akuphazamise esiswini [2].

Isikhathi naso sibalulekile ngoba uhlelo lwakho lokugaya ukudla lusebenza ngendlela ama-vitamin aqhutshwa ngayo emzimbeni. Isibonelo, ekuseni kungase kusebenzele kahle abanye abantu, kanti abanye bangase bazizwe bekhathazekile uma bengahambisanga nokudla.

Ngingawathatha Yini Ama-vitamin Isisu Singenalutho?

Lena ingenye yalezo zindaba ezinganawo umphendvulo othi yebo noma cha olula. Impela kuya ngohlobo lwama-vitamin owathathayo nendlela umzimba wakho ophendula ngayo.

Kwama-vitamin ancibilika emanzini njengama-vitamin C nethi B-complex, impendulo imvamisa ithi yebo. Lawa ma-vitamin ancibilika emanzini, ngakho awancikile emafutheni ukuze amuncwe. Uma uke wazibuza, “ngingawathatha yini ama-vitamin C isisu singenalutho?”, impela ungakwenza lokho. Kodwa—futhi lona u-“kodwa” omkhulu—akuhlali kukhululekile kubo bonke abantu.

Abanye abantu bazizwa bephilile ngokuphuza ama-vitamin abo ekuseni nje bephelezelwa amanzi. Abanye, akunjalo. Uma uqaphela isicanucanu, ukuvuvukala esiswini, noma ukungakhululeki, zama ukudla okuthile okulula njengesiqephu sesithelo noma amakhekhe amancane ngaphambi kwalokho. Isisu sakho singabonga.

Ngakolunye uhlangothi, ama-vitamin ancibilika emafutheni njengama-vitamin D adinga ukudla, ikakhulukazi amafutha, ukuze amuncwe. Ukuwathatha isisu singenalutho kungase kungabi nje ukungakhululeki—kungase futhi kwehlise ukusebenza kwawo [3].

Ingabe Ungathatha Amavithamini Esiswini Esingenalutho?

Kulungile, ake sikhulume ngalokhu. Akuzona zonke izinhlobo zamavithamini ezifanayo, futhi amanye alungile ukuwathatha ngaphandle kokudla, kanti amanye wona? Cha kangako.

Uma uthatha amavithamini esiswini esingenalutho afana nevithamini C noma i-folic acid, kungenzeka ukuthi ulungile. La mavithamini ancibilika emanzini awadingi amafutha, ngakho asebenza kahle ngisho noma kungekho kudla. Kodwa nansi inkinga—abanye abantu basazizwa beyisilima kancane. Akulimazi, kodwa akumnandi neze.

Amavithamini ancibilika emafutheni, ngakolunye uhlangothi, ayakhetha kancane. Amavithamini A, D, E no-K adinga amafutha amancane ukuze ancibilike futhi amuncwe umzimba wakho. Ukweqa ingxenye yokudla kusho ukuthi kungenzeka ungawatholi wonke amandla ala mavithamini, futhi lokho akuhle neze, ikakhulukazi uma ugxile ekuthuthukiseni ukuzala [4].

Ingabe Kubi Ukuthatha Amavithamini Esiswini Esingenalutho?

Kubi na? Akunjalo ngempela. Kodwa ingabe kuwumqondo omuhle ngaso sonke isikhathi? Cha.

Ukuthatha amavithamini ngaphandle kokudla akusho ukuthi kuyayilimaza impilo, kodwa kungadala imiphumela engemihle efana nesiyezi, ubuhlungu besisu, noma ngisho nokuhuda kwabanye abantu. Lokhu kuyiqiniso ikakhulukazi uma kukhulunywa ngezithasiselo zensimbi noma ama-multivitamin aqukethe amazinga aphezulu kwamaminerali.

Ngakho-ke, ingabe kubi ukuthatha amavithamini esiswini esingenalutho? Impendulo emfushane ithi cha, kodwa kuncike kulokho okwenzayo. Uma uthatha amavithamini ancibilika emanzini, kuvamise ukuba kulungile. Kodwa lawo ancibilika emafutheni, kungcono ukuthi ube nokudla okuncane nawo [5}.

Ingabe Kulungile Ukuthatha Amavithamini Esiswini Esingenalutho?

Yebo, kulungile—kodwa kuphela kwezinye izinhlobo zamavithamini. Uma uthatha amavithamini ancibilika emanzini afana nevithamini C naseqenjini le-B-complex, qhubeka. La awadingi amafutha ukuze asebenze, futhi ancibilika masinyane emanzini, okwenza kube lula ukuthi amuncwe.

Kodwa-ke, uma ubhekene namavithamini ancibilika emafutheni, impendulo iyashintsha. Ingabe kulungile ukuthatha amavithamini esiswini esingenalutho? Akulungile uma ancibilika emafutheni. La adinga ukudla ukuze enze imilingo yawo. Ngaphandle kwalokho, awugcini nje ngokuzibeka engcupheni yokungakhululeki kodwa uphinde wehlise nokusebenza kwawo [6].

I-Multivitamin Esiswini Esingenalutho: Umqondo Omuhle Noma Omubi?

Ukuthatha i-multivitamin esiswini esingenalutho yikho lapho izinto ziqala ukuba nzima kancane. Kungani? Ngenxa yokuthi ama-multivitamin ngokuvamile anezinhlanganisela zamavithamini ancibilika emanzini kanye nalawo ancibilika emafutheni.

Uma uwathatha ngaphandle kokudla, lawo ancibilika emanzini afana nevithamini C neqembu le-B-complex angamuncwa kahle, kodwa lawo ancibilika emafutheni afana namavithamini A, D, E no-K kungenzeka angamunci kahle. Phela ama-multivitamin avame ukuqukatha amaminerali afana nensimbi noma i-zinc, angaba nzima esiswini esingenalutho.

Ukuze uthole okungcono kakhulu kumultivitamin yakho, yithathe ngokudla okuqukethe amafutha anempilo. Cabanga ngawo-avo, amantongomane, noma ngisho nokugcoba uwoyela womnqumo [7].

Ingabe Kufanele Uthathe Amavithamini Esiswini Esingenalutho?

Ukuthi kufanele uthathe amavithamini esiswini esingenalutho noma cha kuncike ohlotsheni lwevithamini oluthathayo nokuthi umzimba wakho uwabamba kanjani. Amavithamini ancibilika emanzini alungile ukuwathatha ngaphandle kokudla, kodwa lawo ancibilika emafutheni adinga lowo mkhuthazo owengeziwe wamafutha okudliwayo ukuze amuncwe kahle.

Uma uzibuza ukuthi, “ngabe kufanele uthathe amavithamini ungenalutho esiswini?”, impendulo ithi kuya ngokuthi umzimba wakho uthi yini. Qaphela izimpawu zomzimba wakho. Uma uzizwa ulungile, qhubeka uwathathe. Uma kungenjalo, isikhenjana esincane sokudla singenza umehluko omkhulu.

I-Vitamin C Esiswini Esingenalutho: Umbono Omuhle Na?

Ake sikhulume nge-vitamin C uma ukhulelwe isikhashana. Ingezinye zezivithamini ezidume kakhulu ezikhona futhi ngenxa yesizathu esihle. Iqinisa amasosha omzimba wakho, isize ekukhiqizeni i-collagen, futhi isekela nokuzala ngokuvikela amaseli ekucindezelekeni okubangelwa i-oxidative stress.

Izindaba ezinhle ukuthi i-vitamin C incibilika emanzini, okusho ukuthi ungayithatha ngaphandle kokudla. Kodwa ukuthatha i-vitamin C ungenalutho esiswini kungase kungazwakali kahle kubo bonke abantu. Abanye abantu baba nesicanucanu esincane noma umuzwa wokuthi isisu sibabayo.

Ukuze wenze kube lula esiswini sakho, zama ukuwathatha nengilazi yamanzi noma ujusi. Uma lokho kungasizi, uwahlanganise neskhenjana esincane sokudla [8].

Amavithamini Esiswini Esingenalutho: Izinzuzo Nezingqinamba

Ukuthatha amavithamini ungenalutho esiswini kunazo izinzuzo, ikakhulukazi kulawo ancibilika emanzini njengovitamin C ne-B-complex. La mancinci amuncwa ngokushesha futhi awadingi amafutha ukuze enze umsebenzi wawo.

Kodwa kukhona nomphumela ongemuhle. Amanye amavithamini angacasula ulwelwesi lwesisu, ikakhulukazi uma ethathwa ngemithamo emikhulu noma ungenalutho esiswini isikhathi eside. Amavithamini ancibilika kumafutha, ngakolunye uhlangothi, awasoze amuncwe kahle ngaphandle kokudla.

Ngakho, yize kukhona amavithamini ongawathatha ungenalutho esiswini, kubalulekile ukwazi ukuthi yikuphi okusebenza kangcono nokuthi umzimba wakho uphendula kanjani.

Ukuzala Nokuthatha Izithasiselo Ngendlela Efanele

Kubashadikazi abazama ukukhulelwa, ukukhipha inzuzo enkulu kwezithasiselo zenu kubalulekile. Ama-nutrient njenge-folic acid, i-zinc, ne-vitamin D adlala indima enkulu ekusekeleni ukuzala nasekulungiseleleni umzimba ukukhulelwa.

• I-Folic Acid: Leli vithamini elincibilika emanzini lisekela ukukhula kwamaseli futhi lisiza ukuvimbela iziphambeko ze-neural tube kumntwana okhula esibelethweni. Ungayithatha ungenalutho esiswini, kodwa ukuyihlanganisa nokudla nakho kulungile [9].
• I-Zinc: Ibalulekile ekukhiqizweni kwesidoda nasekubuyiseni ibhalansi yama-hormone, i-zinc kuhle ukuyithatha nokudla ukuze kukhuliswe ukumuncwa [10].
• Vitamin D: Leli vithamini elincibilika kumafutha lisekela ukusebenza kwama-ovari nokukhiqizwa kwesidoda kodwa lidinga amafutha ekudleni kwakho ukuze limuncwe [11].

Okubalulekile Ekugcineni

Ngakho, kufanele uthathe amavithamini ungenalutho esiswini? Kuya ngohlobo lwevithamini nokusabela komzimba wakho. Amavithamini ancibilika emanzini njengovitamin C kanye ne-B-complex alungile ngaphandle kokudla, kodwa lawo ancibilika kumafutha njengevithamini A, D, E, no K adinga ukudla ukuze amuncwe kahle.

Kubabhangqi abazama ukuba nezingane, ukuqonda ukuthi imithi yokwengeza ithathwa kanjani futhi nini kubalulekile. Ngokwenza uhlelo lwakho lwama-vitamin luhambisane nezidingo zomzimba wakho, ungakhulisa izinzuzo zawo futhi ugweme ukungakhululeki okungadingekile.

Imibuzo evame ukubuzwa

Ingabe ukuthatha ama-vitamin esiswini esingenalutho kungabangela isicanucanu?

Yebo, amanye ama-vitamin afana ne-B-complex nensimbi angabangela isicanucanu uma ethathwa ngaphandle kokudla.

Ingabe ungathatha i-vitamin C esiswini esingenalutho?

Yebo, ungakwenza, kodwa abanye abantu bangase bazwe ukungakhululeki okuncane.

Ingabe kubi ukuthatha ama-multivitamin ngaphandle kokudla?

Akubi kakhulu, kodwa ama-vitamin ancibilika emafutheni akuma-multivitamin ngeke amuncwe kahle ngaphandle kokudla.

Ingabe kukhona ama-vitamin ongawathatha esiswini esingenalutho?

Yebo, ama-vitamin ancibilika emanzini njengama-vitamin C ne-folic acid angathathwa ngaphandle kokudla.

Ingabe ama-vitamin wabakhulelwe kufanele athathwe nokudla?

Yebo, kungcono ukuwathatha nokudla ukuze kwandiswe ukumuncwa futhi kugwemeke isicanucanu.

Izinkomba

1. Ball, G. F. M. (2004). Ama-vithamini: Indima yawo Emzimbeni Womuntu. CRC Press. Iyatholakala ku: https://www.wiley.com/en-sg/Vitamins%3A+Their+Role+in+the+Human+Body-p-9781405148108
2. Institute of Medicine (US) Panel on Dietary Antioxidants and Related Compounds. (2000). Izilinganiso Ezibhekwayo Zokudla kwe-Vitamin C, Vitamin E, Selenium, kanye ne-Carotenoids. National Academies Press (US). Iyatholakala ku: https://pubmed.ncbi.nlm.nih.gov/25077263/
3. Holick, M. F. (2007). Ukuntuleka kwe-vitamin D. The New England Journal of Medicine. Iyatholakala ku: https://www.nejm.org/doi/full/10.1056/NEJMra070553
4. Pérez-López, F. R., Pilz, S., & Chedraui, P. (2020). Ukwengeza i-vitamin D ngesikhathi sokukhulelwa: ukubuka konke. Current opinion in obstetrics & gynecology. Iyatholakala ku: https://pubmed.ncbi.nlm.nih.gov/32487800/
5. Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. Izilinganiso Ezibhekwayo Zokudla kwe-Calcium, Phosphorus, Magnesium, Vitamin D, kanye ne-Fluoride. Washington (DC): National Academies Press. Iyatholakala ku: https://www.ncbi.nlm.nih.gov/books/NBK109825/
6. Levine, M., Conry-Cantilena, C., Wang, Y., Welch, R. W., Washko, P. W., Dhariwal, K. R., Park, J. B., Lazarev, A., Graumlich, J. F., King, J., & Cantilena, L. R. (1996). I-pharmacokinetics ye-vitamin C kubazimele abaphilile: ubufakazi besilinganiso esinconyiwe sokudla. Proceedings of the National Academy of Sciences of the United States of America. Iyatholakala ku: https://pubmed.ncbi.nlm.nih.gov/8623000/
7. Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium, Ross, A. C., Taylor, C. L., Yaktine, A. L., & Del Valle, H. B. (Eds.). (2011). Izilinganiso Ezibhekwayo Zokudla kwe-Calcium ne-Vitamin D. National Academies Press (US).. Iyatholakala ku: https://pubmed.ncbi.nlm.nih.gov/21796828/
8. Semba, R. D., & Bloem, M. W. (2002). I-anemia yokuntuleka kwe-vitamin A: i-epidemiology kanye ne-pathogenesis. European journal of clinical nutrition. Iyatholakala ku: https://pubmed.ncbi.nlm.nih.gov/11965502/
9. Green, R., & Datta Mitra, A. (2017). I-megaloblastic anemias: Izimbangela zokudla nezinye. The Medical clinics of North America. Iyatholakala ku: https://pubmed.ncbi.nlm.nih.gov/28189172/
10. Hambidge, K. M., & Krebs, N. F. (2007). Ukuntuleka kwe-zinc: inselele ekhethekile. The Journal of nutrition. Iyatholakala ku: https://pubmed.ncbi.nlm.nih.gov/17374687/
11. Wei S. Q. (2014). I-vitamin D kanye nemiphumela yokukhulelwa. Current opinion in obstetrics & gynecology. Iyatholakala ku: https://pubmed.ncbi.nlm.nih.gov/25310531/