Zeziphi iivithamini ekufuneka ndizithathile?

Usokhemesti wasempilweni wazi kakuhle

Umzimba ufuna iivithamini kunye neeminerals ezahlukeneyo ukuze wenze kakuhle. Abanye bethu bafumana uninzi lwezinto esizifunayo kwisondlo esifanelekileyo. Abanye bafuna izongezo ukufikelela kwixabiso elinconywayo lemihla ngemihla. Ukuba uyazibuza, Zeziphi iivithamini endifanele ndizithathe ?, ezi zikhokelo zinokukunceda ubone ukuba ngaba ukutya okutyayo kukunika zonke izakhamzimba ozifunayo.

Zeziphi iivithamini endifanele ndizithathe njengezongezo?

1. Vitamin A ngombono
2. Iivithamini B yamandla
3. Vitamin C Ukhuseleko
4. Vitamin D yomelela
5. Vitamin E kwii-antioxidants
6. Vitamin K yegazi esempilweni

Vitamin A

I-Vitamin A idlala indima ebalulekileyo kwiiseli ezibomvu zegazi kunye nokukhula kwethambo kunye nempilo yombono. Inkqubo ye- isibonelelo semihla ngemihla (RDA) ziiyunithi ezingama-5000 zamanye amazwe (IU). I-RDA yindlela yokulinganisa ubuninzi bevithamini nganye oyifunayo, nangona loo mali ingahluka kumntu kumntu kuxhomekeke kwizinto ezininzi.

Eminye imithombo yokutya ibandakanya iintlanzi, isibindi kunye namaqanda. Isibindi sinokuqulatha ukuya kuthi ga kwi-250% ye-RDA ye ivithamini A , kodwa ayikokutya wonke umntu akonwabelayo. Ifayile eqhelekileyo yesalmon inokuqulatha ukuya kuthi ga kwiipesenti ezingama-50 zesabelo sakho semihla ngemihla esicetyiswayo sevithamini A.

Iivithamini B

Iivithamini ze-B zidlala indima ebalulekileyo ekuguqulweni kokutya kube ngamandla emzimbeni wakho. Iindidi ezahlukeneyo zeevithamini ze-B zikwiindidi ezahlukeneyo zokutya, kwaye zinee-RDAs ezahlukeneyo. Ngokubanzi, iivithamini ze-B zinokufumaneka ngokulula kwiicereals ezinqatyisiweyo kunye neenkozo, kunye neendidi ezininzi zokutya kwaselwandle. Njengosokhemesti, ndifumana imibuzo emininzi ngevithamini B12 ngokukodwa. Zininzi iimveliso kwimarike eneedosi eziphezulu zevithamini B12 enelebheli njengamandla okunyusa amandla. Inani lemihla ngemihla elinconywayo le-B12 yi-6 mcg, kodwa uya kufumana iimveliso eziphezulu njenge-5000 mcg kwiishelufa zevenkile. Ngelixa uthatha idosi ephezulu ngamanye amaxesha ulungile, qiniseka ukubonisana nogqirha okanye usokhemesti ngaphambi kokuba uthathe ezi ntlobo zemilinganiselo mihla le.

Ifolic acid yenye ivithamin B ebaluleke kakhulu. Ifumaneka kwi imifuno eluhlaza, iiavokhado, iimbotyi, kunye nokutya okutya okunezityebi. I-RDA kubantu abaninzi yi-400 mcg; Nangona kunjalo, kubafazi abakhulelweyo, uninzi lweengcali zicebisa ukuya kuthi ga kwi-1 mg. I-acid ye-Folic idlala indima ebalulekileyo ekuthinteleni iziphene zokuzalwa, kwaye kubaluleke kakhulu kumfazi okhulelweyo ukuba aqinisekise ukuba utya i-folic acid eyaneleyo kwangoko xa ekhulelwe. Kububulumko ukuqala ukongeza nge-folic acid ngokukhawuleza xa uqala ukuzama ukukhulelwa. Ikomityi enye yesipinatshi ibonelela malunga neepesenti ezingama-30 ze-RDA ye-folic acid.

Vitamin C

I-Vitamin C yi-antioxidant ebalulekileyo ekusebenzeni kwamajoni akho omzimba. Ifumaneka kwiindidi ezahlukeneyo ze iziqhamo kunye nemifuno , ingakumbi iziqhamo zesitrasi kunye neencindi zazo. I-RDA ngama-60 mg. Olunye uhlobo lweorenji oluphakathi luqulathe malunga ne-70 mg ye-vitamin C, nangaphezulu kokuhlangabezana ne-RDA ye-vitamin C.

Vitamin D

I-Vitamin D ibalulekile ekufunxeni i-calcium kunye nokukhula kwethambo, phakathi kweminye imisebenzi. Ifumaneka kwi iintlanzi kunye neemveliso zobisi ezinqatyisiweyo . I-RDA ye-vitamin D yi-400 IU. Ifayile ezintathu zeesalmon ziqulathe ngaphezulu kwe-400 IU kwaye idibana ne-RDA iyonke, ngelixa ikomityi enye yobisi olunqatyisiweyo inokuba ne-33% ye-RDA.

Vitamin E

I-Vitamin E yi-antioxidant exhasa ukusebenza komzimba kunye nophuhliso lwemithambo yegazi. Ifumaneka kwi imifuno eluhlaza, amandongomane, iimbewu, kunye neenkozo eziqinileyo . I-RDA ngama-30 IU. Imbewu enye kajongilanga ibonelela malunga ne-7 IU, okanye malunga nesinye kwisithathu se-RDA kwi-vitamin E.

Vitamin K

Vitamin K kubalulekile ekunqandeni igazi. Owona mthombo ulungileyo luhlaza, imifuno enamagqabi. I-RDA yi-80 mcg. Ikomityi enye yesipinatshi eluhlaza, umzekelo, iqulethe malunga ne-145mcg. Iphantse iphindwe kabini i-RDA. Abanye abaguli kubantu abathile abacoca igazi kufuneka baqinisekise ukuba ukutya kwabo uvithamin K kuyahambelana ukuqinisekisa ukuba akuphazamisi amayeza abo.

Ungazithatha njani iivithamini zemihla ngemihla

Unokufumana uninzi lwezi vithamini kukutya kwakho, kodwa ukuba awufumani, uthabatha ntoni?

Enye yeendlela eziqhelekileyo zokuba abantu bongeze ukutya kwabo iivithamini yimveliso enye yemultivitamin. Zininzi iivithamini kwimarike, kwaye ukwakheka kwayo nayiphi na into enikiweyo kusetiwe ngumenzi. Ngokubanzi, iivithamini zizama ukubonelela ngeevithamini ezininzi, ngokunokwenzeka kunye nezinye iiminerali, kwinqanaba elikufutshane neRDA kwisithako ngasinye. Njengomthengi, kubalulekile ukuba ufunde iilebheli ukuze uqonde ukuba ngaba ibonelela ngevithamini oyifunayo kwinqanaba elifanelekileyo. Ukuba unayo nayiphi na imibuzo okanye ufuna uncedo ekufumaneni into oyifunayo, oosokhemesti kunye nezazi zokutya zizixhobo ezilungileyo.

Ukuba uziva ukuba ufumana uninzi lweevithamini ozifunayo kwindlela otya ngayo, unokuthenga iimveliso zeevithamini ezizezinye ukongeza ezimbalwa. Qiniseka nje ukuba uyazi ukuba kungakanani ekufuneka ukongeze kwinto oyithathayo, njengoko uninzi lwezi vithamini zifumaneka kwiidosi ezahlukeneyo. Ngelixa kunqabile, kunokwenzeka ukuba uthathe iivithamini ezininzi, ke jonga rhoqo nengcali yezempilo ngaphambi kokuba uthathe idosi ngaphezulu kwe-RDA.

Izinto ezinje ngobudala, ukukhulelwa, kunye nezinye iimeko zomzimba okanye zempilo ziya kuchaphazela ubuninzi bevithamini nganye oyifunayo. Umboneleli wakho wezempilo angenza izindululo ezithile malunga nemeko yakho.

Ukutya okunesondlo kakuhle yindlela elungileyo yokufumana iivithamini zemihla ngemihla, kodwa ukuba ukutya kwakho kuyasilela kwiimfuno zakho, ukongeza kwiimveliso zeevithamini kunceda ukubonelela umzimba wakho ngezixhobo eziyimfuneko ukuze uphile ubomi obunempilo.