Ishadi Lokuthi Uthathe Nini Amavithamini Ukuze Wazi Isikhathi Esingcono Sokuthatha Amavithamini

Isihloko sama-vitamin singadida, akunjalo? Ikakhulukazi uma ufuna ishadi elikhombisa ukuthi ama-vitamin athathwa nini ukuze wandise ithuba lokukhulelwa noma ukuze uthuthukise impilo ngokujwayelekile. Ezinye izakhamzimba zimuncwa kangcono ekuseni, kanti ezinye zilungele ngobusuku. Yingakho abantu abaningi bezama ukuthola isikhathi esingcono sokuthatha i-multivitamin noma isikhathi esingcono sosuku sokuthatha i-multivitamin ukuze bakwazi ukunamathela ohlelweni ngaphandle kokuphazamisa usuku lwabo—noma isisu sabo!

Ngezansi, sizoxoxa ngesikhathi esingcono sosuku sokuthatha ama-vitamin futhi sicabange nangendlela amadoda nabesifazane abazama ukukhulelwa abangakha ngayo uhlelo lwansuku zonke oluqinile. Umuntu ngamunye uhlukile, kunjalo, kodwa amathiphu ajwayelekile angakusiza uthole isikhathi esingcono sokuthatha i-multivitamin noma isikhathi esingcono sokuthatha i-B complex. Konke kumayelana nokuba ngokuqhubekayo kanye nokubheka indlela umzimba wakho ophendula ngayo [1].

Ishadi lesikhathi sama-vitamin

Ama-nutrient agxile ekuzalaneni kanye nendima yawo

Abantu abakulungiselela ukukhulelwa bavame ukuzibuza ngamavithamini afana ne-folic acid, insimbi, noma i-magnesium. Ungase ubone ne-Myo-Inositol noma i-D-chiro inositol kwezinye izithasiselo. Lokhu kusiza ekulinganiseni amahormone nasekuvuthweni kwamaqanda. I-CoQ10 isekela ukukhiqizwa kwamandla kumaseli, okungaba kuhle kwekhwalithi yamaqanda nesidoda. Abanye bafaka uginger noma i-taurine enhlanganisweni ukuze kusizwe ukugaya nokunakekela impilo jikelele.

• I-calcium: Ebalulekile emandleni amathambo nasekusebenzeni kwemisipha [2].
• Insimbi: Iphatha umoya-mpilo egazini, ivimbela ukukhathala [3].
• I-zinc: Ingase isize kokubili amasistimu okuzala abesilisa nabesifazane [4].

Uma usesha isikhathi esingcono sokuthatha i-B12 noma ufuna ukwazi isikhathi esingcono sokuthatha ama-multivitamin aqukethe wonke la ma-mineral, khumbula ukuthi iningi lezinhlelo zansuku zonke lixhomeke ezikhathini zokudla. Abanye bathanda ekuseni ukuze bathole leyo energy, abanye bakhetha ebusuku ukuze bangakhohlwa.

Ithiphu ephambili: Hlola ilebula yemiyalelo mayelana nokuthi uwathathe nokudla noma ngaphandle kokudla. Amanye amavithamini athambile esiswini uma ethathwa nesnack.

Amavithamini Ancibilika Emanzini: B & C

Amavithamini ancibilika emanzini (afana ne-B-complex no-C) adlula kalula emzimbeni futhi adinga ukugcwaliswa nsuku zonke. Ishadi elikhombisa isikhathi esingcono sokuthatha izithasiselo lingawalista ngesikhathi sokudla kwasekuseni, kodwa uma ushiya isidlo sasekuseni, ukudla okulula phakathi nosuku nakho kuyasebenza.

Ngamavithamini B, abantu abaningi bayazibuza ukuthi yisiphi isikhathi esingcono sokuthatha i-vitamin B noma isikhathi esingcono sokuthatha i-vitamin B complex uma bekhathele. Imvamisa, ekuseni noma ekuqaleni kwasemini kuyahambisana. Uma udinga i-B12 yodwa, ungazibuza ukuthi yisiphi isikhathi esingcono sokuthatha i-vitamin B12 noma isikhathi esingcono sokuthatha i-B12—abaningi bayithanda ekuqaleni kosuku.

I-vitamin C nayo incibilika emanzini. Abantu kwesinye isikhathi bayabuza mayelana nesikhathi esingcono sokuthatha i-vitamin C. Ngokuvamile, akukho mthetho oqinile, kodwa uma ikucasula esiswini, yithathe kanye nokudla okulula [5].

Ithiphu ephambili: Hlanganisa i-vitamin C nensimbi ukuze ukhuphule ukumuncwa kwensimbi. Lokho kungasiza uma unesilinganiso esiphansi sensimbi.

Amavithamini Ancibilika Emafutheni: A, D, E, K

Amavithamini ancibilika emafutheni adinga amafutha ekudleni. Ngakho uma uyazibuza ukuthi yisiphi isikhathi esingcono sokuthatha amavithamini angaphakathi kulesi sigaba, cabanga ukuwathatha kanye nezidlo eziqukethe amafutha kancane (iavocado, ushizi, amantongomane, njll.).

I-vitamin D ibalulekile kakhulu, ikakhulukazi ekuzaleni nasekusekeleni amahormone ngokujwayelekile. Futhi uma uchitha usuku ngalunye uzibuza ukuthi yisiphi isikhathi sosuku esingcono sokuthatha amavithamini afana ne-vitamin D, kungaba kusekuseni, ngesikhathi sasemini, noma ebusuku—qiniseka nje ukuthi kuleyo ndla kukhona uwoyela wokudla [6].

Ithiphu ephambili: Ukuchayeka isikhumba sakho elangeni isikhashana nakho kusiza nge-vitamin D. Kodwa uma lokho kungenzeki, isengezo nokudla ngesikhathi esifanayo nsuku zonke kungasiza ukugcwalisa lelo gap.

Ama-multivitamin: Indlela Ethandwayo

Uma ukhetha inhlanganisela eyodwa kuphela, ungazibuza ukuthi: “yisiphi isikhathi esingcono sokuthatha i-multivitamin ngesikhathi sasekuseni ngesikhathi sokudla kwasekuseni noma ngesikhathi sokudla kwasebusuku?” Imvamisa, ukuyithatha nokudla akucindezeli kakhulu isisu. Kodwa izinhlelo zosuku ziya ngokwehluka. Uma ungasithandi ukunqampuna amaphilisi ekuseni, ungazama ukubuthatha ebusuku.

Lokhu kuvusa eminye imibuzo: ngingawathatha yini ama-multivitamin ebusuku uma ifomula iqukethe ama-vitamin B? Kungenzeka yebo, nakuba ama-vitamin B engase enze abanye abantu bavuke kakhulu, yingakho abaningi bezibuza, “ngingakwazi yini ukuthatha i-multivitamin ebusuku noma izongigcina ngingalali?” Akusona sonke isintu esizwayo lowo mphumela, ngakho zizame.

Ngokufanayo, “ungawathatha yini ama-multivitamin ebusuku uma kuhlanganiswe ama-vitamin ancibilika kumafutha nakumanzi ndawonye?” Yebo unga, abanye bakwenza lokho ukuze bagweme ukucasuka kwesisu emini. Kodwa uhlale uhlole ukuthi uzizwa kanjani. Uma ukulala sekuqala ukuba inkinga, uwashintshele ekuseni [7].

Ithiphu ebalulekile: Okubaluleke kakhulu yonke imihla ukugcina ukuvumelana. Ungaweli usuku ungawathathanga. Uma ukhohlwa usuku olulodwa, qhubeka uwathathe ngosuku olulandelayo.

Ama-prenatal Vitamins abesifazane

Abesifazane abafuna ukukhulelwa ngokuvamile bafuna i-folic acid, insimbi, i-calcium, nokunye. Odokotela abaningi bathi ukuqala okungenani izinyanga ezintathu ngaphambi kokuzama ukukhulelwa kuhlakaniphile. Uma uzibuza where can I find prenatal vitamins, imitholampilo eminingi, izitolo zezempilo, nabathengisi bakwi-inthanethi banikela ngezinketho ezihlukahlukene ezihambisana nezidingo nokuthandwa okuhlukile. Ngakho umbuzo ube usuphakama: “yisiphi isikhathi esingcono kakhulu sokuthatha i-multivitamin uma ikhethekile yangaphambi kokukhulelwa?” Ekuseni kulungele ezinye izifazane, kodwa uma bezizwa benesicanucanu, bangase bashintshele kusihlwa. Kwabahlosile ukukhulelwa noma asebekhulelwe, ukuqonda isikhathi esingcono kakhulu sokuthatha izakhi ezibalulekile kubalulekile, ikakhulukazi njengoba not taking prenatal vitamins kungaholela ekushodayo kokudla okunomsoco okungathinta impilo kamama kanye nokuthuthuka kombungu.

Abanye abantu bambalwa babuza, “siyini isikhathi esingcono kakhulu sokuthatha i-multivitamin enezingxenye zangaphambi kokukhulelwa uma zibangela isilungulela?” Mhlawumbe ngemva kokudla noma eduze nesikhathi sokulala. Kodwa qaphela ukwanda kwamandla okuvela kuma-vitamin B. Uhlelo lomzimba wawo wonke umuntu luphendula ngendlela ehlukile, yingakho abaningi futhi bebuzisa, “yisiphi isikhathi esingcono kakhulu sokuthatha ama-multivitamin uma nginesicanucanu sasekuseni?” Abanye bayithatha emini [8].

Ithiphu ebalulekile: I-folic acid ibalulekile kakhulu ekukhuleni kombungu, ngakho qiniseka ukuthi uthola okwanele nsuku zonke, kungakhathaliseki isikhathi.

Insimbi, i-Calcium, ne-Zinc: Isikhathi Sibalulekile

Insimbi imuncwa kahle kakhulu esiswini esingenalutho, kodwa ingacasula izisu zabanye abantu. Abaningi bayihlanganisa nomthombo we-vitamin C. Ngesikhathi sinye, i-calcium ivame ukunconywa ukuthi ithathwe ngesikhathi sokudla. Njengoba i-calcium nensimbi kungancintisana, funda ilebula yakho ukuze uthole imiyalelo ethile. Abantu abanentshisekelo “eshadini lesikhathi esingcono kakhulu sokuthatha izithasiselo” bangathola imihlahlandlela yokugwema ukuzithatha ngesikhathi esifanayo ngokunembile.

I-Zinc ingaba ibalulekile ekuzaleni kwabesilisa nayo, ngakho hlola ukuthi uthola okwanele yini. Abanye bangayithatha ngokwehlukana nokudla okucebe nge-calcium.

Ithiphu Ephambili: Uma unokuthasisela okuqukethe izithako eziningi, bheka ukuthi ingabe sekuvele kukalwe kahle ukuze kugwenywe ukungqubuzana ekumuncweni.

Okusekela Ukuzala Kwabobaba

Kubantu besilisa, izinhlelo eziqukethe i L-carnitine, i-Maca, noma i-ginseng zingakhuthaza impilo yesidoda noma ukusebenza kwezocansi. Uma uphinde uthatha namanye amavithamini, ungase ubuze “kufanele uthathe amavithamini ekuseni noma ebusuku uma unomsebenzi omatasa?” Noma yisiphi isikhathi silungile, inqobo nje uma ungahlanganisi into ekugcina uvukile nomkhuba wakho wokulala.

Abanye abafana bathatha wonke amavithamini ekuseni ngesikhathi sasekuseni ukuze bakwazi ukuqhubeka nosuku. Abanye bawathatha ngesikhathi sokudla kwasebusuku ukuze bangakhohlwa. Uma yilokho ohlela ukukwenza, usengabuza ukuthi: “ungathatha amavithamini ebusuku uma uphinde uthatha nemithi ngaleso sikhathi?” Kungenzeka yebo—hlolela nje ukusebenzisana kwemithi nodokotela wezempilo [9].

Ithiphu Ephambili: Qala ngomthamo owodwa noma isigamu somthamo ukuze ubone ukuthi umzimba wakho uyawakubekezelela kahle yini, ikakhulukazi uma usanda kuqala lezi zithasiselo.

Ekuseni vs. Ebusuku: Yiliphi Elingcono?

Sivame ukukubona lokhu: “ukuthatha amavithamini ebusuku uma kuqhathaniswa nokuwathatha ekuseni—kuyabaluleke ngempela?” Ngokuvamile cha. Abanye bathola ukuthi amavithamini B abavusa, ngakho bakhetha ukuwathatha ekuseni. Abanye abakuqapheli neze lokho baye bawathathe ebusuku. Ngakho ungase ubuze futhi, “kulungile yini ukuthatha amavithamini ebusuku uma ngikuthanda kanjalo?” Impela, uma ulala kahle ngemva kwalokho.

Uma ugcina usuthatha amavithamini ahlanganisiwe ebusuku noma uthatha amavithamini ebusuku, qaphela ukuthi ulala kanjani. Uma ingqondo yakho ingathuli, ungawathuthela ekuseni. Uma ulala kahle, akukho nkinga [10].

Ithiphu Ephambili: Ekugcineni, uhlelo lwesikhathi oluhle kakhulu wulolo ozolulandela njalo. Uma ungakwazi ukuthatha amaphilisi ekuseni kakhulu, uwathathe ngesikhathi sokudla kwasebusuku esikhundleni salokho.

Ukuhlola Ishadi Elisiza

Uma usesha ku-inthanethi, ungathola “ishadi lokuthi nini ongathatha amavithamini” noma “ishadi lesikhathi esingcono kakhulu sokuthatha izithasiselo” elichaza konke ngokucacile. Lawa angaba izikhombo ezisizayo. Ngokwesibonelo:

• Vitamin B: Ivamise ukuthathwa ekuseni noma phakathi nosuku.
• Vitamin C: Noma kunini, kodwa ivamise ukumunca kahle uma isisu sigcwele noma sigcwele kancane.
• Amavithamini ancibilika kumafutha (A, D, E, K): Nawodla okunezinga elithile lamafutha.
• Insimbi (Iron): Kungenzeka uyithathe ikude ne-calcium, ihambisane kahle ne-vitamin C.

Ngaphezu kwalokho, abanye bangasho ukuthi isikhathi esingcono kakhulu sokuthatha i-vitamin B complex yikhusasa, kodwa uma lokho kungenzeki, isikhathi sasemini siyamukeleka. Noma ungase ufune ukubona isikhathi esingcono kakhulu sokuthatha i-vitamin B12 emini ukuze ingaphazamisi ukulala kwakho. Kanti-ke, isikhathi esingcono kakhulu sokuthatha i-vitamin C singasatshalaliswa usuku lonke ngemithamo emincane uma lokho kulula esiswini sakho [11].

Ithiphu Ephambili: Beka uhlu olufingqiwe esiqandisini sakho ukuze ungakhohlwa imihlahlandlela eyinhloko.

Ukugcina Uhlelo Oluhleliwe

Uma usuwutholile isikhathi esikuhle kakhulu sokuthatha amavithamini esimweni sakho sempilo, qhubeka wenze njalo. Uma uvame ukukhohlwa, setha i-alamu kufoni yakho. Uma uhamba, phatha amavithamini akho ebhokisini elincane lamaphilisi. Umbuzo othi “yisiphi isikhathi esingcono kakhulu sokuthatha amavithamini uma ngihlale ngisemgwaqweni?” ungavela, kodwa impendulo iyefana: thola umzuzu ojwayelekile ohambisana nosuku lwakho, mhlawumbe ngesikhathi sasemini noma sakusihlwa.

Kunjalo, “yisiphi isikhathi esingcono kakhulu sokuthatha ama-multivitamin uma ngisebenza amashifu aguquguqukayo?” Mhlawumbe ngemuva kokudla kwakho okuyinhloko—noma ngabe yisiphi isikhathi eso. Uma umzimba wakho ujwayele leyo sheduli, amavithamini akho angakwazi ukujwayela nawo [12].

Ithiphu Ephambili: Gcina umkhuba wakho uzinzile ngangokunokwenzeka, noma ngabe ikhalenda lakho lansuku zonke liyashintsha. Umkhuba uwona wonke umdlalo.

UDaba lwe-B12

Abanye abantu bafuna ikakhulukazi ukwazi “ngesiphi isikhathi esingcono kakhulu sokuthatha i-B12 uma ngiyozizwa ngidikibele ngemuva kwesidlo sasemini?” Eqinisweni, i-B12 ingaba neqhaza lokukunika amandla kwabanye, ngakho kungase kube ngcono ukuyithatha ekuqaleni kosuku. Kodwa abanye abayizwa leyo miphumela. Noma ungase uzibuze “ngabe i-B12 ngiyithatha ekuseni noma ebusuku uma nginesikhala esisodwa kuphela?” Uma ungaboni lutho olushintshayo ekulaleni kwakho, khona-ke ubusuku bulungile. Uma kubonakala kuthinta ukuphumula kwakho, yisa ekuseni [13].

Ithiphu Ephambili: Zama indlela ngayinye isonto lonke ubhale phansi indlela ozizwa ngayo. Bese ukhetha leyo ehambisana kahle nawe.

Okubalulekile Ekugcineni

Uma kuziwa empilweni yakho yansuku zonke, abantu bavame ukuzibuza “ngesiphi isikhathi esingcono kakhulu sokuthatha i-multivitamin noma amanye amavithamini ukuze uwazuze kahle?” Ukungaguquguquki kubaluleke kunakho konke. Ungabheka ishadi elikhombisa ukuthi nini ongathatha amavithamini noma umhlahlandlela wesikhathi esingcono kakhulu sokuthatha i-vitamin B complex noma olunye ushukela-mzimba, kodwa uma uhlela lokho kukhathaza, gcina izinto zilula.

Umlingo wangempela ukuwathatha njalo—kungaba ekuseni, emini, noma ebusuku. Abanye bakhetha kusa ukuze bathole ukunyuka kwamandla, kanti abanye bakhetha kusihlwa ukuze bakhulule isiminyaminya sasekuseni. Uma usebenza ngqo ezinjongweni zokukhulelwa, cabanga ngesithasiselo esilinganiselayo esihlanganisa i-folic acid, insimbi, i-zinc, noma i-coenzyme Q10. Bese ukhetha isikhathi sosuku esifanelana nendlela ophila ngayo.

Ithiphu Yokugcina Ephambili: Ungazicindezeli. Uma ukhohlwa ngezikhathi ezithile, buyela nje. Usizo olukhulu ukwakha umkhuba ohambisana neroutine yakho nentokozo yomzimba wakho.

Imibuzo ejwayele ukubuzwa

Ingabe ungathatha amavithamini ebusuku uma sengivele ngiphuza itiye ngaphambi kokulala?

Yebo, kodwa qaphela ukuthi itiye (ikakhulukazi eliluhlaza noma elimnyama) lingase lithinte ukumuncwa kwezinye izinsimbi ezifana nensimbi. Ungakwazi ukuwahlukana cishe ngehora uma kungenzeka.

Ingabe kulungile ukuthatha amavithamini ebusuku uma ngingazweli emavithamini e-B?

Ngokuvamile, yebo. Uma ungabi nenkinga yokuphazamiseka kokulala, isikhathi sobusuku singasebenza kahle.

Ingabe kufanele uthathe amavithamini ekuseni noma ebusuku uma ufuna amandla azinzile?

Ekuseni kuvamise ukunconywa ukuze uthole ukunyuka kwamandla, kodwa uma ubusuku bakho buzinzile ukuze uthathe amaphilisi, lokho nako kulungile.

Yisiphi isikhathi esingcono kakhulu sokuthatha i-multivitamin uma nginesheduli ematasa?

Noma nini lapho ukwazi ukukhumbula ngokuthembekile. Ukuthatha ngesikhathi sokudla kwakho okukhulu kunconywa kakhulu ukuze kusizakale ukumuncwa, kodwa yenza okusebenzela wena.

Ukuthatha amavithamini ebusuku uma kuqhathaniswa nasekuseni — yikuphi okusiza kangcono ekuzaleni?

Azikho izinkomba eziqondile ezikhombisa ukuthi isikhathi sodwa sishintsha imiphumela yokuzala. Okubalulekile wukuzinikela nsuku zonke nokuqinisekisa ukuthi uthola ama-nutrient afanele.

Izikhombo

1. Ward E. (2014). Ukubhekana nezikhala ekudleni okunomsoco ngama-multivitamin kanye nezithasiselo ze-mineral. I-Nutrition Journal. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/25027766/
2. Heaney, R. P., Gallagher, J. C., Johnston, C. C., Neer, R., Parfitt, A. M., & Whedon, G. D. (1982). Ukudla okune-calcium kanye nempilo yamathambo kubantu asebekhulile. I-American Journal of Clinical Nutrition. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/6765074/
3. Scholl, T. O., & Hediger, M. L. (1994). I-anemia ne-anemia yokushoda kwensimbi: ukuhlanganiswa kwedatha ngemiphumela yokukhulelwa. I-American Journal of Clinical Nutrition. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/8304287/
4. Prasad A. S. (2009). I-Zinc: indima yayo ekuzivikeleni komzimba, ekucindezelweni kwe-oxidative nasekuvuvukaleni okungamahlalakhona. I-Current Opinion in Clinical Nutrition and Metabolic Care. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/19710611/
5. Carr, A. C., & Maggini, S. (2017). IVitamin C kanye nomsebenzi wamasosha omzimba. I-Nutrients. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/29099763/
6. Pludowski, P., Holick, M. F., Pilz, S., Wagner, C. L., Hollis, B. W., Grant, W. B., Shoenfeld, Y., Lerchbaum, E., Llewellyn, D. J., Kienreich, K., & Soni, M. (2013). Imiphumela yeVitamin D empilweni yamathambo nemisipha, amasosha omzimba, izifo zokuzivikela komzimba, isifo senhliziyo nemithambo yegazi, umdlavuza, inzalo, ukukhulelwa, i-dementia nokufa – ukubuyekeza ubufakazi bakamuva. I-Autoimmunity Reviews. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/23542507/
7. Lichtenstein, A. H., & Russell, R. M. (2005). Ama-nutrients abalulekile: ukudla noma izithasiselo? Kufanele kugcizelelwe kuphi khona?. I-JAMA. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/16030280/
8. Bodnar, L. M., & Wisner, K. L. (2005). Ukudla okunomsoco nokudangala: imiphumela yokuthuthukisa impilo yengqondo kwabesifazane abaneminyaka yokubeletha. I-Biological psychiatry. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/16040007/
9. Sood, A., Sood, R., Brinker, F. J., Mann, R., Loehrer, L. L., & Wahner-Roedler, D. L. (2008). Amathuba okusebenzisana phakathi kwezithasiselo zokudla nemithi ebhalwe odokotela. I-American Journal of Medicine. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/18328304/
10. Harris, E., Kirk, J., Rowsell, R., Vitetta, L., Sali, A., Scholey, A. B., & Pipingas, A. (2011). Umphumela wokufakelwa ama-multivitamin esimeni sengqondo nasekucindezelekeni kubadoda asebekhulile abaphilile. I-Human psychopharmacology. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/22095836/
11. Hemilä, H., & Chalker, E. (2013). IVitamin C yokuvimbela nokwelapha umkhuhlane ojwayelekile. I-Cochrane Database of Systematic Reviews. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/23440782/
12. Office of Dietary Supplements - Ama-multivitamin/mineral Supplements. Kutholakala ku: https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/
13. Güitrón Leal, C. E., Palma Molina, X. E., Venkatramanan, S., Williams, J. L., Kuriyan, R., Crider, K. S., & Finkelstein, J. L. (2022). Ukufakelwa iVitamin B12 ekukhuleni, ekuthuthukeni nasekucabangeni ezinganeni. I-Cochrane Database of Systematic Reviews. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC9651173/