Lokho abakwenzayo nokuthi yini engekho
Amavithamini abalulekile ekukhuleni nasekuthuthukisweni kwengane yakho . Uma unomama ophilile odla ukudla okunomsoco futhi uthatha i-vitamin enganeni, ubisi lwakho lwebele luqukethe kakhulu, uma kungenjalo wonke amavithamini ukuthi ingane yakho ephelele yesikhathi esigcwele idinga. Ochwepheshe bachitha batusa izithako ezimbalwa . Kodwa, ngokuyinhloko, ubisi lwakho lwebele lunomsoco okwenziwe ngokwezifiso okwanele zonke izakhi, kuhlanganise namavithamini , ukusekela ingane yakho njengoba ikhula.
Nazi amavithamini abalulekile athola ubisi lwebele.
I-Vitamin A
I-Vitamin A iyadingeka ukuze ubone umbono ophilile. Ubisi lwebele lwakho luqukethe i-vitamin A eyanele yengane yakho. I-colostrum , ubisi lwebele olwenziwe ngumzimba wakho phakathi nezinsuku zokuqala zokuncelisa , lunamavithamini A amaningi kabili njengobisi lwebele noma oluvuthiwe . La mazinga aphezulu kavithamini A, ikakhulukazi i-beta-carotene, yilokho okwenza i-colostrum ibe umbala ophuzi ophuzi. Izingane ezisondelene ngefomula zingadinga i-vitamin A engeziwe, kodwa abantwana abangenayo ibele abenzanga.
I-Vitamin D
I-Vitamin D iyasiza ukwakha amathambo namazinyo aqinile. Kukhona i-vitamin D ebisi lwebele, kodwa amazinga ahluka kusuka kwabesifazane kuya kwabesifazane kuye ngokuthi uthola kangakanani u-Vitamin D. Ungathola u-vitamin D ekudleni kwakho, kodwa njengoba uthola i-Vitamin D yakho kakhulu elangeni, ithoni lakho lesikhumba nalapho uhlala khona lidlala indima ebalulekile ekuvezeni kwelanga kanye ne-Vitamin D oyothola. Ngenxa yalezi zici kanye nezinyathelo zokuzivikela abesifazane abavame ukuzibandakanya ngokuchayeka kwelanga, omama abaningi abanalo i-Vitamin D ngokwanele ubisi lwabo lwebele.
Lapho abantwana bengatholi ngokwanele u-Vitamin D, bangakwazi ukuthuthukisa isifo esibizwa ngokuthi i-rickets. Ama-ricket abangela amathambo athambile angawaphula, imilenze yomnsalo, nezinye izinkinga zamathambo. Ngenxa yobungozi bezingane ezibelethwe ngamabele kuphela abomama abangenayo i-vitamin D, odokotela bancoma ukuthi zonke izinsana ezincelisayo zizitholele u-vitamin D ezingaphezu kuka-400 IU ngosuku kusukela ekuqaleni kokuzalwa.
I-Vitamin E
I-Vitamin E ivikela izitho zangasese emehlweni kanye nemaphaphu. Kukhona okungaphezu kokwanela uvithamini E obisi lwebele ukuze ufeze izidingo zansuku zonke eziphakanyisiwe.
I-Vitamin K
I-Vitamin K ihileleka ekwakhiweni kwezinto zokugaya igazi ezisiza ukuyeka ukuphuma kwegazi. Inikezwa kuzo zonke izinsana lapho zizalwa. Ngemuva kokuthi umthamo we-vitamin K unikezwe ngesikhathi sokubeletha, abantwana abancelisayo abancelisayo nabomama abadingi ukwedlulela okwengeziwe kwe-vitamin K. Kodwa-ke, uma kunokukhathazeka ngamanqanaba akho e-vitamin K, udokotela wakho uzobe enikezela izithako ze-vitamin K ukwandisa amazinga kavithamini K ebisi lakho lwebele.
I-Vitamin C
I-Vitamin C (ascorbic acid) i-antioxidant enamandla. Kuyasiza ukuphulukisa umzimba, ukusekela isimiso somzimba sokuzivikela, nokusiza ekuthineni umzimba kwensimbi. I-Vitamin C nayo igwema isifo esingavamile esibizwa ngokuthi i-scurvy.
Ubisi lwebele luqukethe i-vitamin C eningi. Awudingi ukuthatha izithako ezingaphezulu kwe-vitamin C, futhi akudingeki ukuba wengeze ingane yakho enebele nge-vitamin C. Ngisho noma ungathathi i-vitamin C eyengeziwe, ubisi lwakho lwebele luzoqhubeka ube nokuphindwe kabili kunani eliphakanyisiwe lefomula.
Kodwa-ke, ukubhema kunciphisa inani likaVithamini C ebisi lwebele, ngakho-ke uma ubhema kuzoba namazinga aphansi, futhi kungase kudingeke ungeze izithelo ze-citrus noma isisindo sevithamini C nsuku zonke ekudleni kwakho.
I-Vitamin B6
I-Vitamin B6 iyadingeka ekuthuthukiseni ubuchopho obuphilile. Ukudla kwakho kuthonya inani levithamini B6 ebisi lakho lwebele. Kodwa, uma unemikhuba yokudla enempilo, akudingekile ukuthatha izithako ze-B6. Umthamo ojwayelekile wansuku zonke we-B6 uzokwandisa inani le-B6 elitholakala ebisi lwebele futhi libhekwa liphephile. Kodwa-ke, amanani amakhulu kakhulu e-B6 atholakale ukunciphisa amazinga e-prolactin , ngakho-ke, inani lobisi lwebele olwenzayo.
Ifolda
I-folate ifaka isandla empilweni nasekuthuthukiseni izingane. Inani le-folate ebisi lwebele lihlobene ngokuqondile nokudla kwakho.
Ifomu lokugcwalisa le-folate yi-folic acid. Uma ungenalo kakade ukuthatha i- vitamin ngaphambi kokubeletha nge folic acid, ungathatha i-folic acid supplement ka-0.4 mg (400 mcg) ngosuku ukuqinisekisa ukuthi uthola i-vitamin ebalulekile.
I-Vitamin B12
I-Vitamin B12 iyadingeka ekukhuleni kwamaseli nasekukhuleni nasekuthuthukiseni uhlelo lwesimiso. Itholakala kwimikhiqizo yezilwane ezifana nobisi namaqanda. Uma ulandela ukudla okunomsoco we-vegetarian noma we-vegan , noma uke wahlinzwa ukuhlinzwa kwesisu esiswini , ubisi lwakho lwebele cishe luzoba ne-vitamin B12. Ungalungisa ukusweleka futhi ukwandise amazinga e-B12 ebisi lakho lwebele ngokuthatha isengezo.
Thiamin (B1), Riboflavin (B2), i-Niacin (B3) ne-Pantothenic Acid (B5)
Wonke amavithamini B asiza ukuguqula amandla abe amandla umzimba okudingeka ukhule, uthuthuke futhi usebenze. Zidinga futhi isikhumba, izinwele, amehlo, nesistimu yezinzwa ezihlanganisa ubuchopho. I-Thiamin, Riboflavin, i-Niacin, ne-Pantothenic Acid ingatholakala kubisi lwebele kumazinga ancike ekudleni kwakho. Emazweni afana ne-United States, akuvamile ukuba owesifazane ophilile abe nobisi lwebele olutholakala kulawa mavithamini. Futhi, uma umama ophilile encelisa ingane enempilo egcwele isikhathi eside, amazinga alawa mavithamini ebisi lwebele agcwalisa amazinga anconyiwe nsuku zonke.
Kodwa-ke, uma ungadli kahle, noma ulandela ukudla okungahlanganisi ukudla okunempilo okuhlukahlukene, kunamathuba amaningi ukuthi amazinga alawa mavithamini B ebisi lakho lwebele uzobe ephansi. Ezimweni ezifana nalezi, ungasebenzisa ama-vitamin supplements ukuze ukhulise amazinga ala mavithamini ebisi lakho lwebele.
Amavithamini (kanye Namaminerali) Ubisi Ubisi Kungenzeka
Uma unokudla okunempilo, ubisi lwakho lwebele kufanele luqukethe cishe wonke amavithamini okudingwa ngumntanakho. Kodwa-ke, noma ngabe ulandela ukudla okuncelisayo kokuncelisa , ungathola ukuthi ubisi lwakho lwebele luphansi kwamavithamini athile. Uma ubeletha kuphela , kukhona amavithamini namaminerali amaminerali angayidinga ingane yakho. Ngokwesibonelo, njengoba omama abaningi bengatholi ngokwanele u-Vitamin D, isithasiselo se-vitamin D ngokuvamile siqala ngokushesha. Izindleko ze-Iron zivame ukungezwa ezinyangeni ezine kuya kweziyisithupha ubudala, futhi ngokuya ngokunikezwa kwamanzi, udokotela angase ancoma ukwengeza kwe-fluoride ezinyangeni eziyisithupha. Izithasiselo, umntwana ozelwe ngokukhathazeka kwezempilo, kanye nezinsana zamama ezilandela ukudla kokudla kwe-Vegan noma ziye zahlinzwa ukulahlekelwa isisindo zingadinga izithako ezengeziwe. Kufanele uqiniseke ukuthi ulandela isimiso sokuvakashelwa kahle sokuvakashelwa udokotela wengane yakho. Udokotela uzoqapha impilo yengane yakho futhi anike amavithamini ingane yakho edinga.
Indlela Yokutshela Uma Udinga Ama-Vitamin Supplements
Udokotela wakho uzosebenzisa umlando wakho wezempilo, izivivinyo zangaphambi kokubeletha, kanye nemiphumela yokusebenza yegazi njalo ukuze unqume ukuthi yiziphi amavithamini, uma kunjalo, okudingeka uthathe ngenkathi uncelisa. Ngakho-ke, ngaphandle kokukhetha ukudla okunempilo okumele uyidle , ungaqhubeka uthatha i-vitamin yakho yokubeletha kanye nanoma yiziphi ezinye izithako eziphakanyiswa udokotela wakho. Ngokulandela iseluleko sikadokotela nezincomo zokunakekelwa kokulandela, ungaqiniseka ukuthi wenza konke okusemandleni akho ukuqinisekisa ukuthi ubisi lwakho lwebele luqukethe onke amavithamini adingekayo, futhi lunempilo njengoba lungaba ingane yakho.
> Imithombo:
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> Eidelman, AI, Schanler, RJ, Johnston, M., Landers, S., Noble, L., Szucs, K., & Viehmann, L. Isitatimende Senqubomgomo. Ukubeletha nokusetshenziswa koMlenze Wabantu. Isigaba sokubeletha. 2012. Izifo zokwelapha, 129 (3), e827-e841.
> Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukuncelisa Ukubeletha Umhlahlandlela Wezokwelapha Umsebenzi We-Eighth Edition. I-Elsevier Health Sciences. 2015.
> Riordan, J., noWambach, K. Ukuncelisa nokuBambisana koLuntu kweSine Edition. UJones noBartlett Ukufunda. 2014.
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