Uzithatha nini iiVithamini Yeyiphi iVithamin ekufuneka uyithathe nini?

"Ngaba likho ixesha lokuthatha iivithamini?" "Leliphi ixesha lemini kufuneka lithathwe iivithamini?" Ixesha elifanelekileyo lokuthatha iivithamini kuxhomekeke kwivithamini oyithathayo. Nangona ezinye iivithamini zifunxwa ngcono emva kokutya, ezinye kufuneka zithathwe kwisisu esingenalutho.

Ukuthatha iivithamini ngexesha elifanayo yonke imihla kuya kuqinisekisa inzuzo efanelekileyo kakhulu.

Ayizizo zonke iivithamini ezisetyenziswa ngendlela efanayo emzimbeni. Ngoko ke, kuyimfuneko ukwazi ixesha lokuthatha iivithamini emini. Emsebenzini "Kufuneka kuthathwe nini iivithamini? impendulo kumbuzo...

Yeyiphi iVithamin ekufuneka ithathwe nini? 

Kufuneka kuthathwe nini iivithamini ngexesha lokukhulelwa?

IiVithamini ezisetyenziswa ngexesha lokukhulelwa ziqhelekileyo kwimithombo Ke ngoko, ukuyithatha phambi kwesidlo sasemini lelona xesha lilungileyo lokufunxa.

iivithamini zangaphambi kokubeletha; Iqulethe i-calcium, isinyithi kunye ne-folic acid.

DemirEyona nto ifunxwa kakuhle kwisisu esingenalutho kwaye ayizukufunxwa ngokufanelekileyo ukuba uthe watya iimveliso zobisi kufutshane nokuthathwa. Kungcono ukufunxa xa uyithatha ngesiselo esinevithamin C, efana nejusi yeorenji.

Abanye abafazi baxela ukuba ukuthatha iivithamini zangaphambi kokubeleka kubangela isicaphucaphu kunye nokuqunjelwa. Ukuba ukuthatha iivithamini kwisisu esingenalutho ekuseni kukwenza uzive ugula, zama ukuwathatha ngaphambi kokulala. 

Into ebalulekileyo malunga neevithamini zangaphambi kokubeleka kukuthatha yonke imihla ngaphandle kokuphazamiseka.

Ezinye iivithamini azigcinwanga emzimbeni kwaye kufuneka zifunyenwe yonke imihla ngokutya okanye izongezo. Ukuthatha i-folic acid ngexesha lokukhulelwa kukhusela kwi-spina bifida kunye nezinye iziphene ze-neural tube.

iivithamini ezinyibilikayo ngamafutha

iivithamini ezinyibilikayo ngamafutha Elona xesha lilungileyo lokuyithatha kukutya kwangokuhlwa. Iivithamini ezinyibilikayo zamafutha zinyibilika emzimbeni kusetyenziswa amafutha.

Emva koko zithunyelwa egazini kwaye zenze imisebenzi ebalulekileyo. Ezi vithamin zi vitamin A, vitamin K, vitamin E kunye ne vitamin D.

Umzimba wethu ugcina iivithamini ezinyibilikayo kwi-fat-soluble esibindini. La mavithamini kufuneka athathwe kunye nesidlo esiqulethe amafutha amaninzi okanye amafutha, okuya kubanceda ukuba bafakwe kakuhle.

Kufuneka ithathwe nini i-vitamin A?

Ukunqongophala kweVithamini A Yimeko enqabileyo. Umntu onokutya okunesondlo akufuneki athathe izongezo zale vitamin. Ngenxa yokuba i-vitamin A engaphezulu ibangela iimeko ezinobungozi. 

Abanye abantu banokuhlakulela ukunqongophala kwe-vitamin A ngenxa ye-malabsorption. Aba bantu banokuthatha izongezo ze-vitamin A kunye nokutya okunamafutha ukuxhasa ukufunxa.

Kufuneka ithathwe nini i-vitamin D?

Ivithamin D Kuyimfuneko ekusebenzeni komzimba, impilo yamathambo, kunye nokukhula kwamaselula. Ukunqongophala kwayo kuchaphazela abantu abaninzi kwihlabathi liphela.

I-Vitamin D inokuthatyathwa nangaliphi na ixesha losuku. Ukuyithatha kunye nokutya okunamafutha kuya kuququzelela ukufunxa kwayo.

Ezinye iivithamini ezinyibilikayo ngamafutha, njengevithamin E, zichaphazela ukufunxwa kwevithamin D. Ukuthatha i-vitamin K kunye ne-vitamin D kunenzuzo ekuxineni kwamathambo.

Kufuneka ithathwe nini i-vitamin E?

Ivithamin E Isebenza njenge-antioxidant ebalulekileyo emzimbeni wethu. Kuyimfuneko ukuhamba kwegazi okunempilo kunye nokusebenza komzimba.

Nangona ukusilela kunqabile, kuhambelana nesifo esifutshane se-bowel syndrome, i-cystic fibrosis kunye Isifo sikaCrohn Abantu abaneemeko ezifana nokufuneka bathathe izongezo ze-vitamin E.

Kunconywa ukuthatha i-vitamin E kunye nokutya, ngakumbi ukutya okunamafutha. 

Kufuneka ithathwe nini i-vitamin K?

ivithamin KKuyimfuneko kwigazi legazi, impilo yamathambo kunye nentliziyo.

Nangona ukunqongophala kwe-vitamin K kunqabile kubantu abadala, ixhaphake kwabo baneengxaki zokuphuma kwegazi kunye ne-malabsorption, kunye nakubantu abathatha amayeza avimbela ukufunxa i-vitamin K.

Unokuthatha izongezelelo ze-vitamin K nangaliphi na ixesha lemini kunye nesidlo esinamafutha. Izongezelelo ze-Vitamin K akufanele zithathwe ngaphandle kokuba kucetyiswa yingcali. Kuba ubuninzi bayo bubangela iingxaki ezinzulu.

iivithamini ezinyibilikayo emanzini

iivithamini ezinyibilikayo emanzini, kungcono ukufunxa kwisisu esingenalutho. Oku kuthetha ukuyithatha ekuseni, imizuzu engama-30 ngaphambi okanye iiyure ezimbini emva kokutya.

Iivithamini C kunye ne-B zinyibilika emanzini.

Umzimba wethu uthatha ivithamin eninzi njengoko ufuna kwaye ukhupha yonke into ngomchamo. Ekubeni umzimba wethu ungazigcini ezi vithamini, kuyimfuneko ukuzifumana ngokutya okanye izongezo. 

Kufuneka ithathwe nini i-vitamin C?

Ivithamin C Idlala iindima ezininzi ezibalulekileyo emzimbeni wethu. Kuyimfuneko kwimpilo yomzimba kunye ne-collagen kunye ne-neurotransmitter synthesis.

Unokuthatha izongezelelo ze-vitamin C nangaliphi na ixesha lemini, kunye okanye ngaphandle kokutya.

Kufuneka kuthathwe nini iivithamini B?

B iivithamini Ithengiswa yodwa okanye njenge-B complex supplement equlethe zonke iivithamini ze-B ezisibhozo.

Ekubeni i-soluble yamanzi, ingathathwa nangaliphi na ixesha lemini, kwisisu esingenanto okanye esipheleleyo. Ngenxa yendima yabo ebalulekileyo kwi-metabolism yezondlo kunye nokuveliswa kwamandla, ngokuqhelekileyo bayacetyiswa ukuba bathathwe ekuseni.

Kufuneka ithathwe nini i-multivitamin?

iivithamini ezininziIqulethe iivithamini ezahlukeneyo kunye neemaminerali. Ngenxa yokuba ezi zongezo zihlala ziqulethe iivithamini ezinamafutha kunye namanzi, kufuneka zithathwe ngokutya.

Izinto ekufuneka uziqwalasele xa usebenzisa iivithamini

• Ukuthatha iivithamini njengeepilisi kunenzuzo kwimpilo yonke. Kodwa ukuba ugqithise kakhulu kwiivithamini ezithile, kuya kubangela imiphumo ethile.
• Jonga intsebenziswano phakathi kweevithamini ozithathayo kunye namayeza amiselweyo. Umzekelo, akufanele uthathe izongezo ze-vitamin K ngamayeza okunciphisa igazi. 
• Musa ukuthatha ngaphezu kwesixa esicetyiswayo sevithamini.
• Ungaze uthathe kabini inani leevithamini zangaphambi kokubeleka ukuba ukhulelwe. Ukuba uphinda kabini iivithamini zakho zangaphambi kokubeleka, unokuphela ngevithamin A eninzi (i-retinol), enokwenzakalisa umntwana.
• Ukuba ukhulelwe kwaye uncancisa, hlala uyilumkele into oyenzayo. Uninzi lwezongezelelo alukhange luvavanyelwe ukhuseleko lomntwana.
• Njalo uthenge iivithamini kunye nezongezelelo kwimithombo ethembekileyo.