Ndeapi mavitamini andinofanira kutora?

Wellness Pharmacist Anoziva Zvakanakisisa

Muviri unoda mavitamini akasiyana siyana uye mamineral kuti aite zvakanyanya. Vamwe vedu tinowana zvizhinji zvezvatinoda kubva mukudya kwakaringana. Vamwe vanoda zvinowedzerwa kuti vasvike pamari yezuva nezuva. Kana iwe uri kuzvibvunza wega, Ndeapi mavitamini andinofanira kutora ?, aya marongedzo anogona kukubatsira iwe kuona kana chikafu chaunodya chiri kukupa iwe zvese zvinovaka muviri zvaunoda

Ndeapi mavitamini andinofanira kutora sekuwedzera?

1. Vhitamini A zvekuona
2. B mavhitaminzi yesimba
3. Vhitamini C yekuzvidzivirira
4. Vhitamini D kusimba
5. Vhitamini E kune antioxidants
6. Vhitamini K yekuvhara ropa kune hutano

Vhitamini A

Vitamin A inoita basa rakakosha mutsvuku reropa uye kukura kwepfupa pamwe nehutano hwekuona. Iyo yakakurudzirwa mvumo yezuva nezuva (RDA) iri zviuru zvishanu zvepasi rese (IU). Iyo RDA inzira yekuyera kuwanda kwevhithamini imwe neimwe yaunonyanya kuda, asi iyo huwandu hungasiyana kubva kumunhu kumunhu zvichienderana nezvinhu zvakawanda.

Zvimwe zvekudya zvinosanganisira hove, chiropa, uye mazai. Chiropa chingave chinosvika 250% yeRDA ye vhitamini A , asi hachisi chikafu chinofarirwa nemunhu wese. Iyo yakajairwa filet yesalmoni inogona kuve inosvika makumi mashanu kubva muzana ezvezuva nezuva zvinokurudzirwa mugove wako vhitamini A.

B mavhitaminzi

Iwo mavitamini B anoita basa rakakosha mukushandurwa kwechikafu kuita simba remuviri wako. Mhando dzakasiyana dzeB mavitamini ari mumhando dzakasiyana dzechikafu, uye ane maRDA akasiyana. Kazhinji, mavitamini B anowanikwa nyore nyore kubva kuzviyo zvakasungwa uye zviyo, pamwe nemhando zhinji dzegungwa. Semunhu wemishonga, ndinowana mibvunzo yakawanda pavhitamini B12 zvakananga. Kune zvakawanda zvigadzirwa pamusika zvine super doses yevhitamini B12 yakanyorwa senge simba rekusimudzira zvinowedzera. Huwandu hwezuva nezuva hweB12 i6 mcg, asi iwe unowana zvigadzirwa zvakakura se5000 mcg pamashefu ezvitoro. Paunenge uchitora yakanyanya dhosi nguva nenguva ingangodaro yakanaka, ita chokwadi chekubvunza nachiremba kana wemishonga usati watora aya marudzi emadhosi zuva nezuva.

Folic acid ndeimwe yakakosha B vhitamini. Inowanikwa mu miriwo yakasvibirira, makotapeya, bhinzi, uye zvakafumiswa zviyo zvekudya. RDA yevanhu vazhinji ndeye 400 mcg; zvisinei, kune vakadzi vane nhumbu, nyanzvi zhinji dzinokurudzira kusvika kune 1 mg. Folic acid inoita basa rakakosha mukudzivirira kuremara kwekuzvarwa, uye zvakakosha kuti mukadzi ane nhumbu ave nechokwadi chekuti ari kudya yakakwana folic acid mukutanga kwepamuviri sezvinobvira. Zvakangwara kutanga kuwedzera ne folic acid uchangotanga kuedza kubata pamuviri. Imwe hafu-kapu yesipinashi inopa 30% yeiyo RDA yefolic acid.

Vhitamini C

Vitamin C is antioxidant iyo yakakosha kune yako immune system basa. Inowanikwa mune dzakasiyana siyana michero nemiriwo , kunyanya michero yemucitrus nemajusi. Iyo RDA ndeye 60 mg. Imwe yemaorenji ari pakati nepakati ane 70 mg yevhitamini C, uye zvinopfuura zvinosangana neRDA yevhitamini C.

Vhitamini D

Vitamin D yakakosha kune calcium kutora uye bone kukura, pakati pemamwe mabasa. Inowanikwa mu hove uye zvigadzirwa zvemukaka zvakasimbiswa . Iyo RDA yevhitamini D ndeye 400 IU. Itafura matatu yesalmon ine zvinopfuura mazana mana IU uye inosangana neiyo yakazara RDA, nepo mukombe mumwe wemukaka wakakomberedzwa unenge uine 33% yeRDA.

Vhitamini E

Vitamin E is antioxidant inotsigira immune immune uye kukura kwemidziyo yeropa. Inowanikwa mu miriwo miriwo, nzungu, mhodzi, uye zviyo zvakasimbiswa . Iyo RDA iri makumi matatu IU. Imwe chete yembeu yezuva yezuva inopa inenge 7 IU, kana chingangoita chetatu cheRDA chevhitamini E.

Vhitamini K

Vhitamini K yakakosha pakuvhara ropa. Kwayo kwayakanakisa sosi ndeyegirini, mashizha emashizha. Iyo RDA i80 mcg. Imwe kapu yesipinachi mbishi, semuenzaniso, ine inenge 145mcg. Iyo ingangoita kaviri iyo RDA. Vamwe varwere pane vamwe vanotapudza ropa vanofanira kuona kuti kudya kwavo vhitamini K kunoenderana kuona kuti hakuvhiringidze mishonga yavo.

Maitiro ekutora mavitamini ako ezuva nezuva

Unogona kunge uchiwana akawanda eaya mavitamini kubva pane zvaunodya, asi kana usiri, chii chaunotora?

Imwe yedzakajairika nzira vanhu vanowedzera yavo vhitamini kunwa ine imwechete multivitamin chigadzirwa. Kune akawanda multivitamine pamusika, uye kuumbwa kwechero ipi yakapihwa inoiswa nemugadziri. Kazhinji, multivitamini inoedza kupa akawanda mavitamin, pamwe pamwe nemamwe maminera, padanho padyo neRDA yechinhu chimwe nechimwe. Semutengi, zvakakosha kuti uverenge chinyorwa kuti unzwisise kana chiri kupa vhitamini yaunoda padanho rakakodzera. Kana iwe uine chero mibvunzo kana uchida rubatsiro kuona izvo zvaunoda, vemishonga uye vezvehutano inyanzvi zviwanikwa.

Kana iwe uchinzwa kuti urikutora akawanda emavitamini aunoda kubva pane kwako kudya, unogona kutenga yega mavitamini zvigadzirwa kuti uwedzere mashoma. Ingo ita shuwa kuti iwe unoziva nezve yakawanda sei yaunoda kuwedzera kune yako yaunotora, sezvo mazhinji eaya mavitamini anowanikwa mune akasiyana madosi. Kunyangwe zvisingawanzoitika, zvinokwanisika kutora yakawandisa vhitamini, saka gara uchitarisa kune nyanzvi yehutano usati watora madosi pamusoro peRDA.

Zvimwe zvinhu senge zera, nhumbu, uye mamwe immune kana mamiriro ehutano anozokanganisa kuwanda kwevhitamini yega yega yaunoda. Mubatsiri wako wehutano anogona kupa mazano chaiwo emamiriro ako.

Kudya kwakaringana inzira yakanaka yekuwana mavitamini ako ezuva nezuva, asi kana chikafu chako chiri kutadza kuita zvaunoda, kuwedzera nemavhitamini zvigadzirwa kunopa muviri wako maturusi anodiwa kuti urarame hupenyu hune hutano.