Amavithamini ayadingeka empilweni yakho, kepha uwadinga kuphela ngemali encane futhi kufanele ukwazi ukuthola okuningi kokudla okudlayo. Kodwa ingabe ungathola amavithamini amaningi kakhulu?
Yebo, ngokuphelele. Nakuba kungenakwenzeka ukuthola okuningi kunoma iyiphi i-vithamine ekudleni ukudla, ungadlula amavithamini amaningi uma uthatha ama-dose amakhulu ama-supplement isikhathi eside.
Kwenzeka Kanjani? Ngacabanga ukuthi izithako zaziphephile
Iningi lama-vitamin supplements oyibona kumashalofu esitolo athengiswa ngemingcele engeke ibangele izinkinga uma nje ulandela izikhombisi zelebula. Kodwa ngezinye izikhathi abantu bathatha inani elikhulu, okuthiwa "i-mega-dose" yamavithamini, benethemba lokuthi izithako zizosiza ukuvimbela noma ukuphatha izinkinga ezithile zempilo.
Kunezinkinga ezimbili ngokuthatha ama-mega-amanani amavithamini. Okokuqala, akusikho isizathu esithile sesayensi sokuthatha amanani amaningi kunoma iyiphi i-vithamini (bese kuphela ngaphansi kokuqondiswa kukadokotela wakho), ngakho-ke kungenzeka ukuthi uchitha imali kuphela. Futhi okwesibili, ungakwazi ngempela ukuthuthukisa izinkinga zempilo uma u-mega-dose enevithamini. Ngokuvamile, izinkinga ziguquke uma uyeka ukuthatha imithi ye-mega, kodwa hhayi njalo, ngakho uma uqaphela ukuthi uthatha i-vitamin kumthamo omkhulu, sicela uxhumane nodokotela wakho ngaso leso sikhathi.
Imuphi Amavithamini Angibi Ngayo Lapho Ngithathwa Amanani Amakhulu?
Ibhodi Yokudla Nezokudla Emkhakheni WezeMpilo Nezokwelapha we-National Academies of Science, Engineering kanye neMithiza isungule Amanani Wokungena Okungapheliyo (UL) kuwo wonke amavithamini namaminerali.
I-UL yizinga eliphakeme kakhulu lokudla kwansuku zonke komsoco ongeke ube nemingcingo kumuntu onempilo.
Nakhu ukubheka ama-UL wonke amavithamini nokuthi yini engenzeka uma uthatha okuningi:
I-Vitamin A
I-Vitamin A ibalulekile embonweni ovamile, ukuthuthukiswa kwamaseli, nokusebenza komzimba. Abantu abadala badinga ama-micrograms angaba ngu-700 kuya ku-900 (mcg) ngosuku, futhi litholakala esibindi, inhlanzi, inyama, imikhiqizo yobisi, nezithelo ezimibalabala kanye nemigodi.
I-UL ye-vitamin A ngeminyaka:
Iminyaka engu-0-3: 600 mcg
Iminyaka engu-4-8: 900 mcg
Iminyaka engu-9-13: 1,700 mcg
Iminyaka engu-14-18: 2,800 mcg
Abantu abadala: 3,000 mcg
Njengoba i-Vitamin A i-vithamini e-fat-soluble, kulula ukuba umzimba wakho ugcine ukuze ukwazi ukuqongelela ngokuhamba kwesikhathi. Ukuthatha isikhathi eside isikhathi eside ngokweqile kwevithamini A kungabangela ukucindezeleka okungahambi kahle, isizungu, isisulu sokuqhwabanisa, ukulimala kwesibindi, ukukhanda ikhanda, ukuqhuma, ubuhlungu emathanjeni akho nasemathanjeni, ku-coma, ngisho nasekufeni.
I-Vitamin C
I-Vitamin C iyadingeka ukuze kusetshenziswe izicubu eziqinile nezivikeli zomzimba. Futhi i-antioxidant engasiza ekuvimbeleni umonakalo kusuka kuma-radicals wamahhala. Umphakathi omdala udinga ama-milligram angu-75 kuya kwangu-90 (mg) ngosuku. I-Vitamin C itholakala ezitshalweni eziningi nemifino, kodwa abantu bavame ukuthatha izithako ze-vitamin C benethemba lokuthi bazosiza ukuvimbela amakhaza nomkhuhlane.
Th ULs for Vitamin C nge yobudala:
Izinyanga ezingu-0-12: ezingaziwa
Iminyaka engu-1-3: 400 mg
Iminyaka engu-4-8: 650 mg
Iminyaka engu-9-13: 1,200 mg
Iminyaka engu-14-18: 1,800 mg
Abantu abadala: 2,000 mg
Ukuthatha amavithamini C amaningi akuyona impilo esongelayo, kodwa kungabangela isifo sohudo, isisindo sezinyosi, nesisu somzimba futhi kuhlanganiswe nezinso zezinso.
I-Vitamin D
I-Vitamin D isisiza umzimba wakho ukuba uthathe futhi usebenzise i-calcium, ngakho-ke uma ungenayo i-vitamin D eyanele ubeka ingozi yamathambo abuthakathaka kanye ne-osteoporosis, phakathi kwezinye izinto.
Iningi labantu abadala badinga ama-Unity International (IU) angu-600 nsuku zonke. Awutholi u-vitamin D amaningi ekudleni, kodwa umzimba wakho wenza ngemuva kwesikhumba sakho sibheke ekukhanyeni kwelanga. I-Vitamin D iyisithasiselo esithandwayo, kodwa ungathola okuningi uma u-doga-dose nsuku zonke.
I-ULs ye-Vitamin D ngobudala:
Izinyanga ezingu-0-6: 1,000 IU
Izinyanga ezingu-7-12: 1,500 IU
Iminyaka engu-1-3: 2,500 IU
Iminyaka engu-4-8: 3,000 IU
Iminyaka engu-9+: 4,000 IU
Ukwamukela i-vitamin D kakhulu ngokwezindlela zokwengeza kungakhulisa amazinga akho wegazi we-calcium, okungaba kubi ngenhliziyo yakho nezinso. Ngeke uthole uvithamini D kakhulu kusuka ekuvezeni kwelanga ngokweqile, futhi kunzima kakhulu ukuthola uvithamini D kakhulu kusuka ekudleni kwakho.
Umuntu omdala udinga cishe u-15 mg ngosuku.
I-Vitamin E
Umzimba wakho udinga i- vitamin E ngomsebenzi ojwayelekile wokuzivikela omzimba, futhi usebenza njenge-antioxidant futhi usiza ukuvimbela ama-blood clots ekufakeni emithanjeni yakho yegazi. Itholakala ekudleni okuhlukahlukene, kodwa ikakhulukazi emanzini, imbewu, nemifino eluhlaza. Umphakathi omdala udinga cishe u-15 mg ngosuku.
I-ULs ye-Vitamin E yobudala:
Izinyanga ezingu-0-6: ezingaziwa
Izinyanga ezingu-7-12: ezingaziwa
Iminyaka engu-1-3: 200 mg
Iminyaka engu-4-8: 300 mg
Iminyaka engu-9-13: 600 mg
Iminyaka engu-14-18: 800 mg
Abantu abadala: 1,000 mg
Ukuthatha i-vitamin E kakhulu kungandisa ingozi yokuphuma kwegazi, okubaluleke kakhulu uma usengozini yokwanda kwesifo noma uthola imithi yokwehlisa igazi.
I-Niacin
I-Niacin isiza ukuguqula ukudla okudlayo emandleni umzimba wakho udinga ukwenza konke okwenzayo. Ukwehluleka kuyinto engavamile ngoba itholakala ekudleni okuhlukahlukene okuhlukahlukene, kodwa futhi kuthengiswa njengesixazululo esivame ukusetshenziselwa ukulawula amazinga e-cholesterol.
I-ULs ye-Niacin ngobudala:
Izinyanga ezingu-0-6: ezingaziwa
Izinyanga ezingu-7-12: ezingaziwa
Iminyaka engu-1-3: 10 mg
Iminyaka engu-4-8: 15 mg
Iminyaka engu-9-13: 20 mg
Iminyaka engu-14-18: 30 mg
Abantu abadala: 35 mg
Ukuthatha inani elikhulu le-niacin kungaholela ekulimaleni kwesibindi futhi kuthinte amazinga kashukela egazini kubantu abanesifo sikashukela. Ngesikhathi esifushane, ukuthatha umthamo omkhulu we-niacin kubangele ukuqhuma kwe- niacin , okungeyona eyingozi, kungakhululekile futhi kungesabeka.
I-Vitamin B-6
Umzimba wakho udinga i- vitamin B-6 ukusiza ukuguqula amaprotheni noshukela zibe amandla, futhi kubalulekile ekukhiqizeni i-hemoglobin nomsebenzi wesistimu wezinzwa. Umphakathi omdala udinga ngo-1.3 mg ngosuku. Kuyinto enzima kakhulu ukuba ne-B-6 ukuntuleka, ngakho-ke ukwesekwa akudingeki, kodwa, kuye kwasetshenziselwa ukunciphisa amazinga ka-homocysteine nokusiza ukuphatha ukucindezeleka kanye ne-carpal tunnel syndrome.
I-ULs ye-Vitamin B-6 ngobudala:
Izinyanga ezingu-0-6: ezingaziwa
Izinyanga ezingu-7-12: ezingaziwa
Iminyaka engu-1-3: 30 mg
Iminyaka engu-4-8: 40 mg
Iminyaka engu-9-13: 60 mg
Iminyaka engu-14-18: 80 mg
Abantu abadala: 100 mg
Ukusetshenziswa kwesikhathi eside kwevithamini B-6 izithako kungabangela ukulimala kwesibindi, izilonda zesikhumba, isicanucanu, nokuzwela ukukhanya.
Folic Acid
I-folic acid iyindlela yokwenza ama-folate , i-vitamin e-B eyinkimbinkimbi ebalulekile ekwenzeni i-DNA, ukuhlukaniswa kweseli nokukhula. I-folate itholakala ezitshalweni nemifino eluhlaza, kuyilapho i-folic acid isetshenziselwa ukuqinisa okusanhlamvu nesinkwa. Umphakathi omdala udinga cishe u-400 mcg nsuku zonke, kodwa futhi uthengiswa njengesengezo sokudla.
U- ULs we-Folic Acid ngobudala:
Izinyanga ezingu-0-6: ezingaziwa
Izinyanga ezingu-7-12: ezingaziwa
Iminyaka engu-1-3: 300 mcg
Iminyaka engu-4-8: 400 mcg
Iminyaka engu-9-13: 600 mcg
Iminyaka engu-14-18: 800 mcg
Abantu abadala: 1,000 mcg
Ukuthatha inqwaba ye-folic acid kungase kugqugquzele ukungabi nalutho kwe-vitamin B-12 okungabangela umonakalo wezinzwa. Kungenzeka futhi ukuthi inani elikhulu le-folic acid lingase likhulise ingozi yomdlavuza we-colorectal.
Choline
I-Choline iyinvithamini e -B eyinkimbinkimbi umzimba wakho odinga izinqubo eziningana zezinto eziphilayo futhi uyayidinga ukukhiqiza ikomikhali yobuchopho okuthiwa i-acetylcholine. Umphakathi omdala udinga cishe 500 mg ngosuku.
I-ULs ye-Choline ngobudala
Izinyanga ezingu-0-6: ezingaziwa
Izinyanga ezingu-7-12: ezingaziwa
Iminyaka engu-1-8: 1,000 mg
Iminyaka engu-9-13: 2,000 mg
Iminyaka engu-14-18: 3,000 mg
Abantu abadala: 3,500 mg
Ukuthatha i-choline kakhulu nsuku zonke kungabangela iphunga lomzimba elincane, ukujuluka ngokweqile, ukucindezeleka kwegazi kanye nezinkinga zesibindi.
Kuthiwani Ngawo Wonke Amavithamini?
Ibhodi Yokudla Nezokudla ayizange ibekwe i-ULs ye-vitamin K, i-thiamin, i-riboflavin, i-vitamin B-12, i-pantothenic acid noma i-beta-carotene (isandulela isitshalo sevithamini A). Lokhu akusho ukuthi kulungile ukuthatha ama-mega-doses amakhulu, nje kuphela ukuthi amazinga okubekezela awanqunywa okwamanje.
Ukuphepha kwe-Vitamin Supplement
Nazi amathiphu ambalwa okubalulekile okufanele uwagcine engqondweni uma ufuna ukuthatha noma yiziphi amavithamini njengezithako:
- Khuluma nodokotela wakho uma ucabanga ngokuthatha isithako sevithamini noma sokudla ngesimo esithile sezokwelapha.
- Uma uthatha izithako, sicela ulandele izikhombisi-ndlela zelebula, ngaphandle uma udokotela wakho ekutshele ngenye indlela.
- Gcina onke ama-vitamin amabhodlela angafinyeleleki kubantwana abancane.
- Khumbula ukuthi ukuthatha izithako ngeke kulungiswe ukudla okungenampilo ngakho gcina ugxile ekudleni okunomsoco okuhlanganisa izithelo eziningi, imifino kanye nezinhlamvu ezigcwele.
> Imithombo:
> AmaHhovisi kaZwelonke wezeMpilo eHhovisi leziNsiza zeDiari. "I-Folate Dietary Supplement Fact Sheet." Kubuyekezwe ngo-Ephreli 20, 2016.
> AmaHhovisi kaZwelonke wezeMpilo eHhovisi leziNsiza zeDiari. "I-Vitamin A Iphepha Lokusebenza Labasebenzi Bezempilo." Ibuyekezwe ngomhla ka-Agasti 31, 2016.
> AmaHhovisi kaZwelonke wezeMpilo eHhovisi leziNsiza zeDiari. "Iphepha le-Vitamin C I-Factory Sheet for Professional Professionals." Kubuyekezwe ngo-Februwari 11, 2016.
> AmaHhovisi kaZwelonke wezeMpilo eHhovisi leziNsiza zeDiari. "Iphepha le-Vitamin D leZingcweti zezokwelapha." Kubuyekezwe ngo-Februwari 11, 2016.
> AmaHhovisi kaZwelonke wezeMpilo eHhovisi leziNsiza zeDiari. "I-Vitamin E Fact Sheets for Professional Professionals." Ibuyekezwe ngomhla ka-Agasti 31, 2016.