Ake sithi ungumuntu ongadli imifino, yidla ukudla okunempilo, futhi unemikhiqizo eminingi emisha ekudleni kwakho. Ingabe Kufanele Uthathe Amavithamini Engeziwe? Ochwepheshe bacabangani ngalokhu?
Uma uthola zonke izakhi, ukuthatha i-multivitamin akudingekile. Kodwa kuyindlela ewusizo yokwenza ukuntula lapho ukudla kwakho kungaphelele.
. Ukudla kwezitshalo empeleni akunawo uvithamini B12, obalulekile egazini elinempilo nezinzwa. Ngaphezu kwalokho, abantu abangaphezu kweminyaka engama-50 bayelulekwa ukuthi bathathe izithasiselo ze-B12 ngenxa yezinkinga zokumuncwa kwale vithamini. Umthamo onconyiwe ama-micrograms angu-2,4 ngosuku kubantu abadala, kancane kancane kwabadla imifino kanye nabesifazane abakhulelwe nabancelisayo. Wonke ama-multivitamin aqukethe inani elanele likavithamini B12.
Indlela yemvelo yokuthola uvithamini D ngesikhumba ngokuchayeka elangeni. Le vithamini isiza umzimba ukumunca i-calcium. Kubantu abangakutholi ukuchayeka elangeni okwanele, uvithamini D wokwenziwa kungenye indlela. Inani elinconywayo lansuku zonke levithamini D yi-600 IU (15 mcg) kubantu abadala abangaphansi kuka-70 no-800 IU (20 mcg) uma ungaphezu kweminyaka engu-70. Ngenxa yokuthi i-vitamin D iphinde isize ekuvimbeleni umdlavuza, abanye odokotela batusa amazinga aphezulu okudla. Imithamo yansuku zonke efika ku-3000 IU (75 mcg) iphephile kubantu abadala abanempilo.
Kuma-vegans, khumbula ukuthi uvithamini D uza ngezindlela ezimbili. Okokuqala, i-vitamin D3 (cholecalciferol) ivela ku-lanolin eboyeni. I-Vitamin D2 (ergocalciferol) itholakala kumvubelo. Yize abanye abacwaningi bekungabaza ukumuncwa kwe-D2, ubufakazi bakamuva bukubeka ngokulingana ne-D3.
Abesifazane abaseminyakeni yokuzala bangase bantule, futhi amavithamini anensimbi angase abe usizo. Abesifazane bangemva kokunqamuka kokuya esikhathini namadoda amadala anoma iyiphi iminyaka ngokuvamile aqongelela i-ayoni eningi kunalokho edingwa imizimba yabo, ngakho-ke khetha uhlobo olungenayo insimbi lwe-multivitamin.
etholakala ngobuningi emifino enamahlamvu aluhlaza kanye neminye imidumba. Abadla imifino abadingi izithako ze-calcium. Kodwa-ke, izincomo zabesifazane abane-osteopenia noma i-osteoporosis zingabandakanya i-calcium njengengxenye yohlelo lokuvuselela.
Ngakho-ke, isu elinengqondo kumuntu odla imifino ukuthatha i-vitamin B12 ne-vitamin D (uma kukhona ukuntuleka kokukhanya kwelanga). Konke okunye uthola ekudleni okudlayo.