5 Amavithamini Anganciphisa Ukuqunjelwa

-Delile

• Ukubuka konke
• Uvithamini C
• Uvithamini B-5
• I-folic acid
• Uvithamini B-12
• Uvithamini B-1
• Amavithamini angenza ukuqunjelwa kube kubi kakhulu
• Okuqhamuka uma udla imishanguzo
• Abantu abavithamini kungenzeka bangaphepheki
• Izinsana nezinsana
• Abantu abanezimo zesisu
• Abantu abanezifo ezingamahlalakhona noma izifo
• Ukuvimbela
• Engeza i-fiber yokudla
• Phuza uketshezi oluningi
• Ukuzivocavoca umzimba
• Nciphisa ukucindezeleka
• Ukudla okudlela endlini

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukubuka konke

Ukuqunjelwa kwenzeka lapho unokunyakaza kwamathumbu okuvamile noma unenkinga yokudlula indle. Uma unokunyakaza okungaphansi kokuthathu ngesonto, kungenzeka ube nokuqunjelwa.

Ezimweni eziningi, ungaphatha ukuqunjelwa ngezikhathi ezithile ngezinguquko zendlela yokuphila noma amakhambi e-over-the-counter (OTC). Isibonelo, kungasiza ukuphuza amanzi amaningi, ukudla ifayibha eyengeziwe, nokuvivinya umzimba ngokwengeziwe.

Ama-laxatives noma izithambisi zesitulo nawo anganikeza ukukhululeka.

Amavithamini athile angasiza ekunciphiseni ukuqunjelwa kwakho. Amavithamini amaningi asebenza njengezithambisi zendle. Uma usuvele uwathatha nsuku zonke, ukukhulisa ukungenisa kwakho kungahle kungakusizi. Kodwa-ke, ukufaka amavithamini athile enkambisweni yakho yansuku zonke kungahlinzeka ukukhululeka uma ungakawathathi.

Ukuthatha lawa mavithamini kungasiza ekunciphiseni ukuqunjelwa kwakho:

Uvithamini C

UVitamin C uvithamini oncibilika emanzini. I-vitamin C engavunyelwe inomphumela we-osmotic kumgudu wakho wokugaya ukudla. Lokho kusho ukuthi idonsela amanzi emathunjini akho, angasiza ukuthambisa indle yakho.

I-vitamin C eningi kakhulu ingaba yingozi, noma kunjalo. Kungadala isifo sohudo, isicanucanu, nokuqaqamba kwesisu. Kungadala nokuthi abanye abantu bamunce i-ayoni eningi ekudleni kwabo. Phakathi kweminye imiphumela emibi, lokhu kungenza ukuqunjelwa kwakho kube kubi kakhulu.

Ngokusho kweNational Institutes of Health (NIH), umkhawulo ophezulu kavithamini C iningi labantu abadala ongawubekezelela ngama-milligram angu-2 000 (mg). Umkhawulo ophezulu wezingane ezingaphansi kweminyaka engu-18 ungama-400 kuya ku-1,800 mg, kuya ngeminyaka yazo.

Umthamo wansuku zonke onconyiwe uphansi kakhulu.

Thenga i-vitamin C manje.

Uvithamini B-5

Uvithamini B-5 ubizwa nangokuthi i-pantothenic acid. ithole ukuthi okususelwa ku-vitamin B-5 - i-dexpanthenol - kunganciphisa ukuqunjelwa. Kungakhuthaza ukusikwa kwemisipha ohlelweni lwakho lokugaya ukudla, okusiza ukuhambisa indle ngamathumbu akho.

Noma kunjalo, alukho ucwaningo olusha. Ubufakazi bamanje abanele ukuxhumanisa i-vitamin B-5 nokusizwa kokuqunjelwa. Cishe konke ukudla okutshalwe ezitshalweni nasezilwaneni kuqukethe i-pantothenic acid, ngakho-ke ngokuvamile akudingekile ukuthatha ibhekwa.

Noma kunjalo, ukudla okunconywayo kwansuku zonke kwabantu abadala abaningi kungu-5 mg ngosuku. Abantu abakhulelwe bangakhuphukela ku-6 mg, kuyilapho abesifazane abaningi abancelisayo kufanele bathole ama-7 mg nsuku zonke.

Izingane ezingaphansi kweminyaka engu-18 kufanele ngokuvamile zithole phakathi kuka-1.7 no-5 mg nsuku zonke, kuya ngeminyaka yazo.

Thenga uvithamini B-5 lapha.

I-folic acid

I-Folic acid yaziwa nangokuthi i-folate noma i-vitamin B-9. Kungasiza ekunciphiseni ukuqunjelwa kwakho ngokuvuselela ukwakheka kwama-acid wokugaya ukudla.

Uma amazinga e-asidi wokugaya ukudla ephansi, ukuwakhuphula kungasiza ukusheshisa ukugaya kwakho nokuhambisa indle ngokusebenzisa ikholoni yakho.

Uma kungenzeka, phokophela ukudla ukudla okunothe kakhulu esikhundleni sokuthatha isengezo se-folic acid. Ukudla okunothe kakhulu kumuntu kuvame ukunotha kakhulu futhi, okungasiza futhi ukuhambisa amathumbu akho.

Ukudla okunothile okubandakanya abantu kubandakanya:

• isipinashi
• uphizi onamehlo amnyama
• okusanhlamvu kwasekuseni okuqinisiwe
• irayisi enezivikelo eziqinile

Iningi labantu lithola i-folic acid eningi ekudleni kwabo kwansuku zonke. Kepha ungahle uthande ukuthatha isengezo.

Umkhawulo ongaphezulu ongabekezelelwa ngabantu abadala abadala ngama-micrograms angu-400 (mcg) we-folic acid ngosuku. Umuntu okhulelwe kuphela ongabekezelela okuningi.

Iningi lezingane eziphakathi kweminyaka engu-1 no-18 zingathatha kufika ku-150 kuye ku-400 mcg nsuku zonke, kuya ngeminyaka yazo.

Thenga uvithamini B-9.

Uvithamini B-12

Ukushoda kukavithamini B-12 kungadala ukuqunjelwa. Uma ukuqunjelwa kwakho kubangelwa amazinga aphansi e-B-12, ukwandisa ukudla kwakho kwansuku zonke kwalesi sakhi kungasiza ekunciphiseni izimpawu zakho.

Ungase ukhethe ukudla ukudla okuningi okunothe kule vithamini kunokuba uthathe isithasiselo. Izibonelo zokudla okunothe ku-B-12 zifaka:

• isibindi senkomo
• ithrawuthi
• uhlobo lwenhlanzi
• izinhlanzi ze-tuna

Kwelulekwa ukuthi iningi labantu abadala lithole u-2.4 mcg kavithamini B-12 ngosuku. Izingane ezingaphansi kweminyaka engu-18 zingathatha phakathi kuka-0.4 no-2.4 mcg, kuye ngeminyaka yazo.

Thenga uvithamini B-12 online.

Uvithamini B-1

I-Vitamin B-1, noma i-thiamine, iyasiza ekugayeni. Lapho amazinga akho e-thiamine ephansi, ukugaya kwakho kungancipha. Lokhu kungaholela ekuqunjelweni.

Iningi labesifazane kufanele lidle u-1.1 mg we-thiamine nsuku zonke. Amadoda amaningi kufanele adle i-1.2 mg ngosuku. Izingane ezineminyaka ephakathi kuka-1 no-18 kufanele zithole phakathi kuka-0.5 no-1 mg, kuya ngeminyaka yazo.

Thenga uvithamini B-1.

Amavithamini angenza ukuqunjelwa kube kubi kakhulu

Ezinye izithasiselo zamavithamini zifaka phakathi i-calcium namaminerali, okungakhuphula amathuba akho okuqunjelwa. Ezinye izithako ezisetshenziselwa ukwakha amaphilisi kavithamini, njenge-lactose noma i-talc, nawo angadala ukuqunjelwa.

Uma usola ukuthi umthamo wakho wansuku zonke wamavithamini ubangela ukuqunjelwa, khuluma nodokotela wakho. Bangakukhuthaza ukuthi uyeke ukuthatha izithasiselo zamavithamini, ushintshele kolunye uhlobo, noma wehlise umthamo wakho.

Uma uthatha amavithamini ngesimo sempilo esingapheli, ungayeki ukuwaphuza ngaphandle kokukhuluma nodokotela wakho kuqala.

Okuqhamuka uma udla imishanguzo

Amanye amavithamini angadala imiphumela emibi engadingeki, ikakhulukazi uma ixutshwe namanye amavithamini, izithasiselo, noma imishanguzo.

Amavithamini athile angaphinde akhulise izimo zezokwelapha esezikhona. Khuluma nodokotela wakho ngaphambi kokuthatha noma yimaphi amavithamini okwehlisa ukuqunjelwa. Bazise uma uhlangabezana nanoma yimiphi imiphumela emibi.

Abantu abavithamini kungenzeka bangaphepheki

Amavithamini aphephile kubantu abaningi lapho ethathwa kumthamo ofanele. Kodwa abanye abantu bangadinga ukugwema amavithamini athile. Amanye amavithamini angenza ukuqunjelwa kwakho kube kubi kakhulu.

Njengazo zonke izengezo ze-OTC, kufanele ukhulume nodokotela wakho ngaphambi kokuthatha uvithamini omusha noma ukwandisa umthamo wakho. Udokotela wakho kanye nosokhemisi bangakusiza uhlele uhlobo lwamavithamini oluphephile nolusebenzayo.

Amavithamini kungenzeka angabi ephephile noma asebenze kubantu abalandelayo:

Izinsana nezinsana

Khuluma nodokotela wezingane wengane yakho ngaphambi kokunikeza ingane yakho noma yiluphi uhlobo lokwelashwa kokuqunjelwa, kufaka phakathi amavithamini noma ezinye izithako.

Abantu abanezimo zesisu

Uma unomlando wezinkinga zesisu, amavithamini nezinye izindlela zokwelashwa ze-OTC kungenzeka zingakusizi.

Abantu abanezifo ezingamahlalakhona noma izifo

Uma unesimo sempilo esingapheli, tshela udokotela wakho uma uqunjelwa. Kungaba umphumela ohlangothini lwesimo sakho noma uhlelo lokwelashwa. Kungaba futhi uphawu lwenkinga enkulu.

Kwezinye izimo, ukuthatha amavithamini athile kungenza isimo sakho sempilo sibe sibi kakhulu. Amanye amavithamini angaphinde ahlanganyele nemithi ethile kanye nezithasiselo, okungenzeka ukuthi uthatha ukwelapha isimo sakho.

Ukuvimbela

Landela lawa macebiso ukuvimbela ukuqunjelwa:

Engeza i-fiber yokudla

Yidla ukudla okune-fiber, okufana:

• ubhontshisi
• okusanhlamvu okuphelele
• izithelo
• imifino

I-Fiber yengeza inqwaba esitokisini sakho, esikusiza ukuthi uyidlulise ngohlelo lwakho lokugaya ukudla.

Phuza uketshezi oluningi

Phuza uketshezi oluningi, ikakhulukazi amanzi. Lapho umzimba wakho unoketshezi olwanele lokugaya ukudla kahle, kungenza kube lula ukudlulisa indle.

Ukuzivocavoca umzimba

Zivocavoce njalo ukuze uvuselele uhlelo lwakho lokugaya ukudla futhi uthuthukise ikhono lakho lokudlula indle. Ngisho nokuhambahamba njalo endaweni yangakini kungasiza ukukhuthaza ukugaya.

Nciphisa ukucindezeleka

Thatha izinyathelo zokunciphisa ukucindezeleka, okungaphazamisa ukugaya kwakho. Isibonelo, gwema izimbangela ezivamile zokucindezeleka, zijwayeze izindlela zokuphumula, futhi wenze isikhathi semisebenzi oyithandayo.

Indlela yokuphila enempilo ingakusiza uvikele futhi welaphe izimo eziningi zokuqunjelwa. Uma uhlangabezana nokuqunjelwa isikhathi esingaphezu kwesonto futhi ungakutholi ukukhululeka ngokushintsha indlela yokuphila noma ukwelashwa kwe-OTC, yenza isikhathi sokubonana nodokotela wakho. Ungadinga usizo olwengeziwe.

Ukudla okudlela endlini

Ukuqunjelwa kungenzeka kunoma ngubani. Ezimweni eziningi, izophuma ngemuva kwezinsuku ezimbalwa. Uma uzama elinye lalawa mavithamini njengenketho yokwelashwa, kungathatha izinsuku ezingama-3-5 ngaphambi kokubona imiphumela.

Uma ungakatholi ukukhululeka, kungaba yisikhathi sokuzama i-laxative evuselelayo noma ukhulume nodokotela wakho ngezinye izinketho. Ezimweni ezingavamile, ukuqunjelwa okungamahlalakhona kungaholela ezinkingeni, kufaka phakathi izinyembezi kuzicubu zakho eziyizigaxa noma ama-hemorrhoids.