Ngisiphi Isikhathi Esihle Sokuthatha Amavithamini?

-Delile

• Isikhathi esihle sokuthatha amavithamini abeletha
• Isikhathi esihle sokuthatha amavithamini ancibilikayo anamafutha
• Isikhathi esihle sokuthatha amavithamini ancibilika emanzini
• Isikhathi esihle sokuthatha amavithamini B
• Okungafanele ukwenze lapho uthatha amavithamini

Ukuthatha kahle amavithamini

Isikhathi esihle sokuthatha amavithamini akho sincike ohlotsheni oluthathayo. Amanye amavithamini athathwa kahle ngemuva kokudla, kuyilapho kungcono ukuthatha amanye esiswini esingenalutho. Ukusungula inqubo yokuthatha ivithamini ngasikhathi sinye nsuku zonke kuzokwakha umkhuba onempilo. Kuzokusiza nokuthi uthole okuningi ku-supplement yakho yamavithamini.

Akuwona wonke amavithamini aphuka emzimbeni wakho ngendlela efanayo. Ngaleso sizathu, kuwumqondo omuhle ukwazi ukuthi ngabe uthatha uvithamini wakho ngesikhathi sosuku esizokunika inzuzo enkulu yini.

Isikhathi esihle sokuthatha amavithamini abeletha

Njengoba amavithamini angaphambi kokubeletha eyi-multivitamin, ukuwathatha ngaphambi kwesidlo sasemini kuyisikhathi esikahle sokumunca konke okuqukethe.

I-vitamin enhle yokubeletha izobandakanya i-calcium, i-iron, ne-folic acid, ngokusho kwe-American Congress of Obstetrics and Gynecology (ACOG). I-iron imunca kahle kakhulu esiswini esingenalutho futhi ayikwazi ukumunca kahle uma usanda kudla ubisi. I-iron imuncwa kangcono uma uyiphuza ngesiphuzo esino-vitamin C, njengejusi lewolintshi.

Abanye besifazane bathola ukuthi ukufaka amavithamini angaphambi kokubeletha ekudleni kwabo kubangela ezinye izimpawu ezinjengokucanuzela kwenhliziyo nokuqunjelwa. Ezinye izinhlobo zamavithamini angaphambi kokubeletha zincoma ukuthatha amavithamini abo esiswini esingenalutho noma ngengilazi yamanzi.

Uma kubonakala sengathi ukuthatha amavithamini kuqala ekuseni noma ngaphandle kokudla kukugulisa, zama ukuwaphuza ngaphambi kokuba ulale. Izinzuzo zamavithamini angaphambi kokubeletha ziyaqoqeka, ngakho-ke okubaluleke kakhulu ukuthi uwaphuze nsuku zonke.

Amanye amavithamini awakwazi ukugcinwa emzimbeni futhi kumele adliwe nsuku zonke ekudleni noma kwizithasiselo. Ukuthatha i-folic acid ngesikhathi sokukhulelwa kuyaziwa ukuvikela i-spina bifida nezinye izinkinga ze-neural tube. Uma kunokwenzeka, kungcono ukuthatha amavithamini abeletha nge-folic acid unyaka ngaphambi kokukhulelwa.

Isikhathi esihle sokuthatha amavithamini ancibilikayo anamafutha

Isikhathi esikahle sokuthatha amavithamini ancibilikisa amafutha sikudla kwakho kwakusihlwa. Amavithamini ancibilika emzimbeni ancibilika emizimbeni yethu kusetshenziswa amafutha. Bese zithwalwa zingena egazini lethu futhi zenze imisebenzi ebalulekile. Lawa mavithamini abandakanya uvithamini A, uvithamini K, uvithamini E, novithamini D.

Lapho imizimba yethu ithola amavithamini amaningi ancibilikisa amafutha, igcinwa esibindini. Lawa mavithamini athathwa kahle ngesidlo esiqukethe amafutha noma uwoyela ogcwele ukukusiza ukuwamunca.

Isikhathi esihle sokuthatha amavithamini ancibilika emanzini

Amavithamini ancibilikiswa ngamanzi amunca kangcono esiswini esingenalutho. Lokho kusho ukuthatha into yokuqala ekuseni, imizuzu engama-30 ngaphambi kokudla, noma amahora amabili ngemuva kokudla.

Amavithamini ancibilika emanzini ancibilika emanzini ukuze umzimba wakho uwasebenzise. UVitamin C, wonke amavithamini B, ne-folate (folic acid) ancibilika emanzini. Umzimba wakho uthatha inani levithamini olidingayo bese ukhipha konke okunye ngomchamo. Njengoba umzimba wakho ungawabeki lawa mavithamini, kuwumqondo omuhle ukuwafaka ekudleni kwakho noma uthathe isithasiselo.

Isikhathi esihle sokuthatha amavithamini B

Ukuze uqale kahle usuku lwakho, thatha uvithamini B esiswini esingenalutho lapho uqala ukuvuka ekuseni.

Amavithamini e-B awumndeni okhethekile wamavithamini ancibilikiswa ngamanzi aqinisa amandla futhi acindezela ukucindezeleka. Amanye amavithamini e-B athandwa kakhulu yi-B-2, B-6, ne-B-12.Kungukuthi amavithamini e-B anganciphisa inani lokucindezeleka ozwayo futhi athuthukise imizwa yakho.

Okungafanele ukwenze lapho uthatha amavithamini

Izithako zevithamini zingazuzisa impilo yakho yonke. Kepha ungadlula ngokweqile kumavithamini athile, kanti amanye enza imiphumela emibi. Qaphela ukuxhumana okungenzeka phakathi kwamavithamini akho nemithi oyinikezwa ngudokotela oyisebenzisayo. Isibonelo, akufanele uhlanganise izithako ze-vitamin K ne-blood thinner warfarin (i-Coumadin). Futhi, ungathathi ngaphezu kwenani elinconyiwe lesengezo sakho samavithamini.

Uma ukhulelwe, ungalokothi uphindaphinde amavithamini akho okubeletha. Isibonelo, uma udinga i-ayina eyengeziwe, thatha i-vitamin yakho yokubeletha kanye nesengezo esengeziwe sensimbi. Uma uphinda kabili kumavithamini abeletha ungagcina unevithamini A (retinol) eningi kakhulu, engaba yingozi enganeni.

Qaphela okunye ukudla okudlayo ukuze ungatholi amavithamini amaningi kakhulu. Lokhu kungalahla umzimba wakho kubhalansi. Izinhlamvu eziningi zokusanhlamvu, “ubisi olunothile”, nemikhiqizo yokusanhlamvu inamavithamini engezwe njengezindawo zokuthengisa. Njalo qaphela ukuthi uthathani uma ukhulelwe futhi unesi. Izithako eziningi azange zihlolwe kahle ukuphepha kwezinsana.

Ngaso sonke isikhathi khetha izithasiselo emthonjeni onokwethenjelwa ngoba i-FDA ayiqapheli amavithamini nezithasiselo zobumsulwa, ikhwalithi, noma ukuphepha njengezinye izidakamizwa.