Ungakwazi yini Ukweqisa Izidakamizwa Ngamavithamini: Konke Odinga Ukukwazi

Izigidi zabantu emhlabeni wonke zidla amavithamini nsuku zonke. Nakuba amabhodlela amaningi e-supplement ahlanganisa imihlahlandlela yomthamo, kuwumkhuba ojwayelekile ukuthatha okungaphezu kwalokho okunconyiwe.

Abathengi bagcwele izinsiza zezempilo abathi ukusebenzisa amanani amakhulu amavithamini athile kungathuthukisa impilo yabo ngezindlela ezahlukahlukene. Kodwa-ke, ukudla izakhamzimba eziningi kakhulu ngamanani amakhulu kungalimaza kakhulu umzimba wakho.

Masiqonde konke mayelana nala mavithamini kanye nezinkinga zawo zokusebenzisa ngokweqile.

Izimpawu zokudlula ngokweqile kwamaVithamini

Izimpawu ze-vitamin overdose zingahluka kuye ngokuthi ivithamini ethile. Nazi izimpawu ezijwayelekile ezihlotshaniswa ne-overdose yamavithamini athile:

• Uvithamini A: Izinkinga zokubona, izinguquko zesikhumba, ubuhlungu bamathambo, isicanucanu, ukuhlanza, ikhanda elibuhlungu, nesiyezi.
• I-Vitamin D: Amazinga aphezulu e-calcium egazini (hypercalcemia), okwenza izimpawu ezifana nokucanuzela kwenhliziyo, ukuhlanza, ubuthakathaka, ukuchama njalo, kanye nezinkinga zezinso.
• I-Vitamin E: Ingozi eyengeziwe yokopha ngenxa yokuphazamiseka kokujiyisa kwegazi.
• I-Vitamin K: Akuvamile njengoba ingavamile ukuhlotshaniswa nobuthi, kodwa ukudla ngokweqile kungabangela ukuphazamiseka ekujikeni kwegazi okuholela ekwandeni kokuthambekela ukopha.
• I-Vitamin B6: Ukulimala kwemizwa okubangela ukuba ndikindiki, ukuntweza kwezandla nezinyawo, ukuhamba kanzima, futhi ezimeni ezimbi kakhulu, ukulahlekelwa ukusebenzisana.
• I-Vitamin C: Isisu esibuhlungu, isifo sohudo, nezinso ezimweni ezimbi kakhulu.

Kubalulekile ukuqaphela ukuthi ukweqisa kwamavithamini kuyivelakancane futhi kuvame ukwenzeka lapho umuntu ethatha i-supplement ngokweqile kunokuba avele emithonjeni yokudla. Hlala uthintana nochwepheshe wezokunakekelwa kwempilo ngaphambi kokuqala noma yiluphi uhlobo lwemithi yesithako samavithamini ukuze uqinisekise umthamo ofanele futhi uvimbele imiphumela emibi. Uma usola ukuthi kune-overdose, funa usizo lwezokwelapha ngokushesha.

Vitamin D

I-Vitamin D, eyaziwa nangokuthi "i-vitamin yelanga," ibalulekile ngokuyinhloko ekulawuleni i-Calcium (Ca) ne-Phosphorus (P) emathanjeni. Amathambo akho aba ntekenteke futhi athambe ngaphandle kokuwuthatha ngendlela efanele le vithamini.

Kodwa-ke, khumbula ukuthi, nakuba ukweqisa kwe-vitamin D kuyivelakancane kakhulu, kunento ebizwa ngokuthi i-vitamin overdose. I-vitamin D eningi ingaholela ekusetshenzisweni kwevithamini ngokweqile kanye nokulimala okungapheli kwezinso nenhliziyo.

Izimpawu zokweqisa kwe-vitamin D zingase zihlanganise isicanucanu, Ukuhlanza, Ukuqunjelwa Okuphindaphindiwe, kanye nesifo sohudo, konke okungase kungakhululeki. Ukweqisa kwe-vitamin D ngezinye izikhathi kungabangela ukuphazamiseka okukhulu kwesigqi senhliziyo.

Ngaphezu kwalokho, ukugcwala kwe-vitamin D ngesikhathi sokukhulelwa kuye kwaxhunyaniswa nengozi eyengeziwe yokukhubazeka kwengqondo ezinganeni ezisanda kuzalwa. Nakuba isidingo sansuku zonke sikavithamini D esiphakanyisiwe silinganiselwa ku-1,000 IU, odokotela abaningi bacabanga ukuthi lokhu kuphansi kakhulu futhi ngokuvamile banikeza okungeziwe kubantu abangenawo uvithamini D.

Ingakanani i-Vitamin D eningi kakhulu?

Ukuthatha i-40,000 IU kavithamini D ezinganeni ezisanda kuzalwa kanye ne-50,000 IU kubantu abadala izinyanga ezimbalwa kuye kwaboniswa ukukhiqiza ubuthi.

Ukugwema lokho okubizwa ngokuthi i-mega-dosing, ukubonisana nodokotela wakho wezempilo, kanye nokuhlolwa amazinga akho kuyindlela engcono kakhulu yokuhlonza inani eliphelele le-vitamin D kuwe futhi ugweme ukweqisa izidakamizwa.

Ukuze unciphise ukweqisa kwe-vitamin D ngenkathi ukhulelwe, landela iseluleko somhlinzeki wakho wezempilo ukuze uthole uvithamini D ofanele.

I-Vitamin B

Sihlale sizwa ngamavithamini B complex, okuyiqembu lamavithamini ayisishiyagalombili ahlukene asiza ngemisebenzi ehlukene emzimbeni. Imiphumela ye-vitamin B isukela ekusizeni umzimba kuya ekuthuthukiseni isikhumba esihle nezinwele, kanye nosizo lokuqonda.

Njengoba iqembu le-vitamin B liphethe yonke into enhle, ungadla kakhulu, okuholela ekweqiseni kwe-vitamin B?

Ngeshwa, namanye amavithamini B, yebo. Eqinisweni, ukweqisa kwe-vitamin B6 kungabangela ubuthi bezinzwa, kodwa ukweqisa kwe-vitamin B3 kungabangela isicanucanu, i-jaundice, kanye nobuthi besibindi. I-folic acid eyeqile nayo ingafihla izimpawu zokushoda kwe-B12, okungenza ukuntuleka kwe-B12 kube kubi kakhulu.

Mangakanani uvithamini B omningi kakhulu?

Ngokuvamile, i-300 mg ye-B6 ibhekwa njengeyingozi, kuyilapho i-2000 mg ye-B3 ibhekwa njengeyingozi. Ochwepheshe bezokwelapha baphakamisa ukuthi amadoda nabesifazane abadala bangadli ngaphezu kuka-1000 mg we-folate (B9) usuku ngalunye. Xhumana nomhlinzeki wakho wezempilo uma usola ukuthi unovithamini B oweqile futhi uthole isikali esikufanele.

Vitamin A

Ngenxa yokuthi uvithamini A ugcina ukusebenza kweso lomuntu, angase akuvumele ukuthi uhlehlise ukuthola izibuko zokufunda, kodwa ukweqisa kwe-vitamin A okunamandla kungaholela ekufeni.

I-Vitamin A iyivithamini encibilikayo emafutheni egcinwe kumangqamuzana akho amafutha, ngakho-ke i-overdose yayo ihamba kancane kancane njengoba iqoqa emzimbeni. Izinkomba zokuqala zokweqisa kwe-vitamin A zingase zibonakale njengezinkinga zempilo ezibonakala zingenacala, njengesikhumba esomile, esicasukile, izindebe eziqhekekile, nokulahlekelwa izinwele.

Ukucasuka, ikhanda elibuhlungu, inani eliphezulu le-enzyme yesibindi egazini, nokulimala kwesibindi ezinye zezimpawu zakamuva zokudlula umthamo we-vitamin A.

Ukudla okunconyiwe kwansuku zonke kavithamini A ezinganeni ezineminyaka engu-4 kuya kweyisi-8 ngu-3000 IU, kanti kubantu abadala kungu-10,000 IU. Kunconywa ukuthi uhlale ngaphakathi kwale mikhawulo, kodwa kuyatuseka ukuthintana nochwepheshe wakho wezokunakekelwa kwezempilo ukuze uhlole ukuthi yini ekulungele ngempela.

Uma usebenzisa isengezo, kufanele futhi uhlole uhlobo lwevithamini kuma-multivitamini akho.
I-pro-vitamin A ebaluleke kakhulu (etholakala kakhulu emifino) i-beta-carotene, eguqulwa ibe uvithamini A emzimbeni njengoba kudingeka. Ngenxa yalokho, ayinayo ingozi yemiphumela enobuthi efanayo neyakhiwe uvithamini A.

Vitamin K

I-Alpha-tocopherol, ngokuvamile eyaziwa ngokuthi uvithamini E, iyikilasi lezinto eziyisishiyagalombili ezihlobene eduze ezisebenza njengama-antioxidants ukuvikela amangqamuzana omzimba ekucindezelekeni kwe-oxidative. Inhlanzi, amafutha emifino, amantongomane, imbewu, ukolweni, nemifino eluhlaza konke kuqukethe.

Kubantu abadala, umthamo wansuku zonke we-15 mg welulekwa. Izingozi zabesilisa zomdlavuza wendlala yesinye, unhlangothi, nokopha zingase zikhuphuke ngokusetshenziswa kwezithako zansuku zonke ezingu-300 mg noma ngaphezulu.

Ukudlula ngokweqile kwe-Vitamin K kuncane. I-Menadione, engenalusizo kubantu, ibhekwe njengokuphela kwento enobuthi kule Vithamini. Izici zayo ezincibilikayo emanzini zibhekwa njengezixhunywe nobuthi bayo. Uma kwenzeka ubuthi, buveza izimpawu ezinganeni, njenge-kernicterus, i-haemolytic anemia, i-hyperbilirubinemia, ne-jaundice.

Vitamin C

Ivithamini encibilikayo emanzini ekhuthaza ukukhula nokukhula ivithamini C (ascorbic acid). Isiza futhi ukumuncwa kwe-iron emzimbeni. I-Vitamin C kufanele ibe yingxenye yokudla kwakho ngoba umzimba wakho awukwazi ukuyikhiqiza noma ukuyigcina. Kwabesilisa nabesifazane, ngokulandelana, izibonelelo zansuku zonke ezinconyiwe zikavithamini C ngu-90 mg no-75 mg. Kunconywa ukuthatha ama-milligrams angu-120 usuku ngalunye ngenkathi ukhulelwe. Kubo bonke abantu, i-150 mg iwumkhawulo wansuku zonke. 

Ngenkathi usebenzisa amanani amaningi e-vitamin C supplements kungase kube nemiphumela emibi elandelayo:

    • Isicanucanu
    • Ukungagayeki kahle kokudla
    • Ukulahla
    • I-acid reflux
    • amajaqamba esiswini (esiswini).
    • I-Migrain

Yini okufanele uyenze uma ukholelwa ukuthi une-vitamin overdose?

Ukweqisa kwevithamini kungase kungabi yimbangela yokukhathazeka okuphuthumayo, ngokusekelwe ebukhulu bezinkinga zempilo. Vele unciphise noma uqede ukusetshenziswa kwe-multivitamin nsuku zonke uma izimo zezempilo zingabulali uma zingelashwa noma zishintsha impilo.

Uma unokuthile okukukhathazayo ngawe noma ngelungu lomndeni, shayela uchwepheshe wezokunakekelwa kwempilo ngokushesha ngangokunokwenzeka. Iningi lokukhathazeka ngokweqile kwe-vitamin kwenzeka ezinganeni ezingaphansi kweminyaka eyisithupha. Ukugcinwa kwesengezo nakho kubalulekile kuwo wonke umuzi. Ukuze uthole ukuvikeleka okwengeziwe, khetha umkhiqizo onekepisi elimelana nezingane.

Isiphetho

Uma zingekho izimo zempilo eziyisisekelo, ukufakwa kwamavithamini kuyisici esibalulekile sendlela yokuphila enempilo. Amavithamini amaningana asohlwini anengozi ephansi yokweqisa; empeleni, iningi lethu libhekana nokushoda nokuntuleka.

UNksz Sunitha

I-Dietetics kanye Nokudla

Musheerabad, Hyderabad