Ukukhuphuka kwezinhlelo zokubhalisela amaphakethe e-vitamin: Ingabe ziyafaneleka?

Udinga ukudla okulinganiselayo okunothile ngezondlo ezibalulekile ukuze ugcine impilo esezingeni eliphezulu. Nokho, ngenxa yempilo ematasangezitayela zokuphila ebumbeneyo nezinqathelo zokudla, ungase uhlushwe wukuhluleka ukuhlangabezana nezidingo zakho zansuku zonke zezondlo. Lapha yilapho amaphakheji e-vithamini wansuku zonke noma izithasiselo zokudlaizithasiselo zokudla zidlala indima yazo.

Amaphakheji e-vithamini wansuku zonke afika emaphaketheni ahlelwe kusenesikhathi anezinto ezibalulekile zama-vitamin namaminerali owadingayo ngalolo suku, okwenza kube lula ukuwahamba nawo nokuwasebenzisa [1]. Ungakwazi ukuwenza abe ngokwakho lawa maphakheji ngokusekelwe ezidingweni zokudla komzimba wakho.

Kulesi sihloko, sizohlola ukuthi kuyini amaphakheji e-vithamini, yiziphi izakhi avame ukuqukatha zona, nokuthi awafaniswa kanjani nezinye izinketho zama-supplement e-multivitamin ahlanganisa konke kube yinye.

Ayini Amaphakheji E-Vithamini Wansuku Zonke?

Amaphakheji e-vithamini wansuku zonke ayizixube ezihleliwe kusenesikhathi zama-vitamin, amaminerali, nezinye izithasiselo eziklanyelwe ukusetshenziswa nsuku zonke. Asusa inkathazo yokuhlela nokukhumbula ukuthatha amaphilisi amaningi nsuku zonke.

Ngokuvamile, lawa maphakheji afika emaphaketheni asetshenziswa kanye, okwenza abe lula ukuwahamba nawo ngesikhathi sohambo noma empilweni yokuhlala uhamba. Ngokwanda kwama-vitamin enziwe ngokwezifiso nama-supplement enzelwe umuntu ngamunye, izinkampani eziningi manje zivumela amakhasimende ukuthi akhethe ama-vitamin namaminerali awadingayo kumaphakheji abo wansuku zonke ukuze ukuhlangabezana nezidingo zabo zempilo.

Izakhi Ezivame Ukutholakala Kumaphakheji E-Vithamini

Amaphakheji e-vithamini aklanyelwe ngenhloso yokuhlanganisa izinhlobo eziningi zezondlo ezibalulekile abantu abaningi abazidingayo empilweni yabo yansuku zonke ukuze kusekelwe impilo nenhlalakahle yabo. Nawa amanye ama-nutrient avamile ozowathola eningi lamaphakheji e-vithamini wansuku zonke:

1. Vitamin C

I-vitamin C isiza ukukhulisa amasosha omzimba, ithuthukise ikhono lakho lokubhekana nokutheleleka nezifo [2]. Iphinde ibambe iqhaza elibalulekile ekukhiqizweni kwe-collagen, egcina isikhumba sakho, amathambo, namalunga esesimweni esihle. I-vitamin C iphinde ibe nezakhiwo ze-antioxidant ezisiza ukuvikela ekulimaleni okubangelwa ukucindezeleka kwe-oxidative [3].

2. Calcium

I-calcium ibalulekile ekwakheni nasekugcineni amathambo namazinyo aqinile [4]. Iphinde ibambe iqhaza ekusebenzeni kwemisipha futhi isiza inhliziyo yakho ishaye kahle. Uma ungadli i-calcium eyanele ekudleni kwakho, umzimba wakho uqala ukucubula i-calcium emathanjeni, okwenza abe buthaka ngokuhamba kwesikhathi. Iningi lamaphakheji e-vithamini wansuku zonke lifaka i-calcium ukugwema ukushoda nokuvimbela izinkinga.

3. Vitamin D

Abantu abangatholi ukukhanya kwelanga okwanele basengozini enkulu yokushoda nge-vitamin D [5]. I-vitamin D ibalulekile ukuze amathambo abe namandla ngoba isiza umzimba ukumunca i-calcium. Ingasiza futhi ekusekeleni amasosha omzimba anempilo futhi ithuthukise isimo sengqondo.

4. Magnesium

Ucwaningo lukhombisa ukuthi i-magnesium ibamba iqhaza emisebenzini engaphezu kuka-300 ye-biochemical emzimbeni [6]. I-magnesium isiza ukugcina amazinga amandla emzimbeni ngokusekela ukusebenza kwemisipha namathambo omzimba (izinzwa). Isiza futhi ukulawula umfutho wegazi nokugcina ukushaya kwenhliziyo kungaguquguquki.

5. Amafutha e-Omega-3

Kukhona umbono ovamile ongafanele othi wonke amafutha amabi kuwe. Nokho, lokho akulona iqiniso, kanti amafutha e-omega-3 ayisibonelo esihle kakhulu. Amafutha e-omega-3 aseka ukusebenza kobuchopho nempilo yenhliziyo [7]. Zinciphisa futhi ukuvuvukala emzimbeni, okungasiza ukuvimbela izifo ezingapheli. Ngaphezu kwalokho, la mafutha abalulekile ekugcineni amehlo namalunga enempilo.

6. I-zinki

I-zinki ibalulekile ekwakheni amasosha omzimba aqinile futhi isiza umzimba ukuthi ulaphe amanxeba ngokushesha. Isekela ukukhula nokuthuthuka okuvamile, ikakhulukazi ezinganeni. I-zinki iphinde ibe nendima ekugcineni umuzwa wokunambitha nokuhogela unempilo.

7. Insimbi

Insimbi ibalulekile ekukhiqizeni i-hemoglobin, ethwala umoya-mpilo egazini lakho. Isiza ukuvimbela ukukhathala futhi isekele amazinga amandla usuku lonke. Insimbi ibaluleke kakhulu kwabesifazane ngesikhathi sokukhulelwa, ngoba yiso sikhathi lapho abesifazane bevame kakhulu ukuba nokushoda kwensimbi nezinye izinkinga ezihambisanayo [8].

Izinzuzo Zokusebenzisa Amaphakethe Evithamini Enziwe Ngokwezifiso

Izinkampani eziningi zinikela ngamaphakethe evithamini enziwe ngokwezifiso ngokubhalisa kwamavithamini kwanyanga zonke. Inqubo ihlanganisa ukuhlola izidingo zakho zempilo kusetshenziswa imibuzo eku-inthanethi, ukuhlolwa kwegazi, noma ukuhlaziywa kwe-DNA. Ngokusekelwe emiphumeleni, inhlanganisela yevithamini eminingi eyenziwe ngokwezifiso noma iphakethe lezithasiselo ezenzelwe wena eyakhelwe wena.

Izinzuzo ezisemqoka zokukhetha inhlanganisela yevithamini eyenziwe ngokwezifiso yilezi:

1. Ukulula: Imithamo epakishwe kusenesikhathi ikusindisa isikhathi nomzamo. Awudingi ukukhathazeka ngokuhlela izithasiselo eziningi noma ukukhumbula ukuthi yini okufanele uyithathe. Konke kuhlelwe futhi sekulungile kuwe usuku ngalunye kukho konke okwesikhathi sokubhalisa kwakho kwanyanga zonke kwamavithamini.
2. Ukunemba: Amaphakethe evithamini enziwe ngokwezifiso alungiswa ngokukhethekile ukuze ahambisane nezidingo zakho zempilo nezinhloso zakho. Noma ufuna ukulungisa ukushoda kokudla okunomsoco noma ukweseka izici ezifana namandla noma amasosha omzimba, la maphakethe anikeza ngokunembile lokho umzimba wakho okudingayo.
3. Ukuqhubeka okungaguquki: Izithasiselo ezihlelelwe kusenesikhathi zenza kube lula kakhulu ukunamathela emkhubeni wakho wansuku zonke. Loku kuqhubeka okungaguquki kukusiza uthole izinzuzo ezinkulu kakhulu zokuthatha izithasiselo ngokuhamba kwesikhathi.
4. Ukuthwaleka kalula: La maphakethe aphelele uma unendlela yokuphila ematasa noma uma uhamba kakhulu. Ungathatha nje iphakethe uhambe ngaphandle kwenkinga yokuthwala amabhodlela amaningi noma iziqukathi.

Ukukhetha Uhlobo Lomkhiqizo Olufanele Lwamaphakethe Evithamini Enziwe Ngokwezifiso

Ukukhetha uhlobo lomkhiqizo olufanele lwe-omkhiqizo wamaphakethe evithamini enziwe ngokwezifiso uwu kubalulekile ukuqinisekisa ukuthi uthola izinzuzo ozikhokhelayo. Kubaluleke kakhulu uma uba nokushoda kokudla okunomsoco. Nawa amathiphu azokusize ukhethe inketho engcono kakhulu:

1. Cwaninga Ngodumo Lwe-brand

Uma usukhethile izinhlobo ezimbalwa ezinikeza amaphakethe wansuku zonke, ngaphambi kokuthenga noma ukukhetha noma yiluphi uhlelo lokubhalisela, funa ukubuyekezwa kwamakhasimende ngomkhiqizo nange-brand. Ungavakashela amawebhusayithi anjenge-Yelp ne-TrustPilot ukuze useshe ukubuyekezwa kwe-brand. I-brand ethembekile izoba nempendulo emihle nezindlela ezicacile zokusebenza.

2. Hlola Izinketho Zokwenza Ngokwezifiso

Qinisekisa ukuthi lelo brand linikeza ukuhlolwa komuntu siqu okufana nama-quiz noma izivivinyo zezempilo. Lokhu kuqinisekisa ukuthi uthola ama-vitamin enzelwe wena ngokukhethekile. Isibonelo, uma usuke usenqunyelwe ukuthi unezinga eliphansi lensimbi emzimbeni, iphakethe lakho le-vitamin lansuku zonke kumele libe nensimbi.

3. Qinisekisa Ikhwalithi Yezithako

Khetha izinhlobo ezisebenzisa izinto ezingaphakathi zekhwalithi ephezulu, ezihlolwe ngokomtholampilo. Bheka izitifiketi ezifana ne-non-GMO, i-vegan, noma okungekho kuso izithako ezibangela ukungezwani, uma kubalulekile kuwe. Ezinye izinhlobo futhi zinikeza imibiko yokuhlolwa yangaphandle mayelana namandla nokuphepha kwezithasiselo zazo, ngakho kuwumqondo omuhle ukufuna izinhlobo ezinjalo.

4. Xhumana Nochwepheshe

Ezinye izinhlobo zinikeza ukubonisana nochwepheshe bezokudla noma nochwepheshe bezempilo. Lokhu kwengeza ungqimba olwengeziwe lokuzethemba ezincomweni zabo. Ungabuye uxoxe nodokotela wakho ukuze uthole izincomo zakhe ngezithasiselo zama-multivitamin.

5. Hlola Amanani Nezinhlelo Zokubhalisela

Qhathanisa izindleko bese uqinisekisa ukuthi ukhetha uhlelo lokubhalisela oluhambisana nesabelomali sakho. Ezinye izinhlobo zinikeza izaphulelo uma uzibophezela isikhathi eside. Nokho, zibophezele ekubhaliseni isikhathi eside kuphela uma uqinisekile ukuthi uzosebenzisa izithasiselo sonke isikhathi esishiwo ohlelweni.

Ama-Multivitamin: Ezinye Izindlela Zamaphakethe E-vitamin

Ngenkathi amaphakethe e-vitamin wansuku zonke elula ukuwasebenzisa, abanye abantu bakhetha indlela elula, njengokuthatha i-supplement eyodwa ehlanganisiwe (all-in-one), ebizwa nangokuthi ama-multivitamin [9]. Le mikhiqizo ihlanganisa izakhamzimba eziningi ngethebhulethi noma ikhepsuli eyodwa, okunciphisa inani lamaphilisi odinga ukuwathatha nsuku zonke.

Izinzuzo ezisemqoka zokukhetha izithasiselo ze-all-in-one yilezi:

• Kulula Ukuzisebenzisa: Izithasiselo ze-all-in-one zilungele labo abangathandi ukuthatha amaphilisi amaningi. Ngokuthatha nje iphilisi elilodwa noma amabili ngosuku, ungahlangabezana nezidingo zakho eziningi zokudla okunomsoco ngaphandle kokuhlupheka ngokugwinya amaphilisi amaningi.
• Ezintengo Ezifinyeleleka Kalula: Izithasiselo ezibizwa ngokuthi all-in-one zivame ukuba nezindleko eziphansi kakhudlwanazonga imali uma kuqhathaniswa namaphakethe ama-vitamin enzelwe umuntu ngamunye. Ahlanganisa izakhamzimba eziningi abe umkhiqizo owodwa, okukongela imali kumavithamini ahlukene.
• Kulula: Lezi zithasiselo kulula ukuzifaka emkhubeni wakho wansuku zonke. Iningi lazo lidinga kuphela ipilisi elilodwa noma amabili ngosuku, okwenza zibe inketho enhle kubantu abamatasa abafuna ukugcina izinto zilula.

Khumbula ukuthi ama-multivitamin aklanyelwe ukuhlangabezana nezidingo zezempilo ezijwayelekile hhayi ukukhomba izinkinga ezithileizinkinga ezifana namandla, amasosha omzimba, noma ukuphathwa kwengcindezi. Yingakho kungenzeka ukuthi zingabi nembile njengamathasiselo enzelwe wenafuthi ingase ihlanganise ama-nutrient ongawadingi.

Okubalulekile Ekugcineni

Amaphakethe amavithamini ansuku zonke aya ngokuya ethandwa ngenxa yokulula ukuwasebenzisa. Imikhiqizo enikela ngala maphakethe amavithamini ivamise ukukuvumela ukuthi ukhethe amavithamini neziminerali ofuna zona bese ewathumela emnyango wakho njalo ngenyanga noma ngeviki, kuya ngohlelo olukhethayo.

Ama-multivitamin nawo ayindlela enhle kulabo abakhetha isixazululo esilula futhi abangakwazi ukuthatha amaphilisi amaningi nsuku zonke. Ahlanganisa ama-nutrient amaningi abalulekile abe yipilisi elilodwa, okwenza abe yinketho efanelekile kubantu abangathandi ukuthatha izithasiselo eziningi. Kulabo abathola ukuthi izithasiselo zendabuko kunzima ukuzidla, ukuhlola amavithamini amancane okukhulelwa kungakwenza kube lula ukuhlangabezana nezidingo ezibalulekile zokudla ngesikhathi sokukhulelwa. Noma iyiphi inketho oyikhethayo, sincoma ukuthi uxhumane nodokotela wakho ngaphambi kokuqala noma yiluphi uhlobo lwezithasiselo ukuze usekele izinhloso zakho zempilo.

Imibuzo Evame Ukubuzwa

1. Ngingathatha amaphakethe amavithamini osuku ongalaphezu koyedwa ngosuku?

Ngokuvamile akukhuthazwa ukuthi uthathe iphakethe elingaphezu kwelilodwa ngosuku ngaphandle kokuthi udokotela wakho akuncome. Ukweqisa emavithamini naseziminerali athile kungaholela ebuthi nasezinkingeni ezibucayi.

2. Ingabe ungathola amavithamini wokukhulelwa enziwe ngendlela oyifisayo?

Ungathola amavithamini wokukhulelwa enziwe ngendlela oyifisayo ngokwezidingo zakho zempilo ezithile. Izinkampani eziningi zinikeza izinketho ezenzelwe wena ukuze uqinisekise ukuthi uthola ama-nutrient afanele ukuze ube nokukhulelwa okunempilo.

Imithombo esetshenzisiwe

1. Ihhovisi Lezithasiselo Zokudla - Izincomo Zamandla Okudla (Nutrient Recommendations) nama-database. (n.d.). https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx 
2. Carr, A., & Maggini, S. (2017). I-vitamin C nomsebenzi wohlelo lokuzivikela komzimba. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211 
3. Traber, M. G., & Stevens, J. F. (2011). Ama-vitamin C no-E: imiphumela ewusizo ngokombono womshini wokusebenza. Free Radical Biology and Medicine, 51(5), 1000–1013. https://doi.org/10.1016/j.freeradbiomed.2011.05.017 
4. Ihhovisi Lezithasiselo Zokudla - i-calcium. (n.d.). https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/ 
5. Holick, M. F. (2008). Ukuntuleka kokukhanya kwelanga kanye ne-vitamin D. BMJ, 336(7657), 1318–1319. https://doi.org/10.1136/bmj.39581.411424.80 
6. Ihhovisi Lezithasiselo Zokudla - i-magnesium. (n.d.). https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 
7. Ihhovisi Lezithasiselo Zokudla - amafutha e-omega-3 fatty acids. (n.d.). https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ 
8. Georgieff, M. K. (2020). Ukushoda kwensimbi ekukhulelweni. American Journal of Obstetrics and Gynecology, 223(4), 516–524. https://doi.org/10.1016/j.ajog.2020.03.006 
9. Ihhovisi Lezithasiselo Zokudla - Izithasiselo ze-multivitamin/mineral. (n.d.). https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/