Mavitamini ndi ofunikira kuti mukhale ndi thanzi labwino, koma mumangofunikira kokha pokhapokha mutha kupeza zambiri kuchokera ku zakudya zomwe mumadya. Koma kodi mungapeze mavitamini ambiri?
Inde, mwamtheradi. Ngakhale kuti sizingatheke kuti mupeze vitamini wochuluka kuchokera ku zakudya, mumatha kumwa kwambiri mavitamini ngati mumatenga mavitamini ambiri kwa nthawi yaitali.
Zingatheke Bwanji? Ndinkaganiza Zowonjezera Zinkatetezedwa
Mavitamini ambiri amathandizira kuti muone masitolo a masitolo akugulitsidwa m'mayeso omwe sangayambitse mavuto malinga ngati mukutsatira malemba. Koma nthawi zina anthu amatenga zochuluka kwambiri, zotchedwa "mega-Mlingo" wa mavitamini, kuyembekezera kuti zowonjezereka zimathandiza kupewa kapena kuchiza mavuto enieni a thanzi.
Pali mavuto awiri ndi kutenga mavitamini a mega. Choyamba, palibe chifukwa chilichonse cha sayansi chomwe chingatengere mavitamini ambiri (ndiyeno motsogoleredwa ndi dokotala), kotero kuti mwina mukungotaya ndalama. Ndipo chachiwiri, mukhoza kukhala ndi thanzi ngati muli ndi mavitamini ena. Kawirikawiri, mavutowa amatha kusintha ngati mutasiya kumwa mavitamini, koma osati nthawi zonse, kotero ngati muzindikira kuti mwatenga vitamini mu mlingo waukulu, chonde funsani dotolo mwamsanga.
Ndi Mavitamini Otani Amene Ali Oipa Kwa Ine Pomwe Ndimagwira Ntchito Zambiri?
Bungwe la Health and Medicine Division la Bungwe la National Academy of Science, Engineering ndi Medicine linakhazikitsa Bungwe la National Academy of Science, Engineering ndi Medicine lomwe lakhazikitsa Mavuto Ambiri Otsitsimula (UL) a mavitamini ndi minerals onse.
UL ndizofunika kudya zakudya zamtundu uliwonse zomwe sizingapangitse munthu wathanzi kuopsa kwake.
Pano pali kuyang'ana kwa ULs kwa mavitamini onse ndipo chomwe chingachitike ngati mutenga zambiri:
Vitamini A
Vitamini A ndi ofunika pa masomphenya oyenera, kukula kwa maselo, ndi machitidwe a chitetezo cha mthupi. Akuluakulu amafunikira micrograms 700 mpaka 900 patsiku, ndipo amapezeka mu chiwindi, nsomba, nyama, mkaka, ndi zipatso zokongola.
UL wa vitamini A ndi zaka:
0-3 zaka: 600 mcg
4-8 zaka: 900 mcg
9-13 zaka: 1,700 mcg
14-18 zaka: 2,800 mcg
Akuluakulu: 3,000 mcg
Popeza vitamini A ndi mavitamini osungunuka ndi mafuta, zimakhala zosavuta kuti thupi lanu lizisunge kotero kuti likhoza kusonkhanitsa nthawi. Kutenga kwa nthawi yaitali kwa vitamini A kungayambitse kupanikizika, chizungulire, kunyowa, chiwonongeko cha chiwindi, kupweteka mutu, kupweteka, kupweteka m'maganizo anu, mafupa, nthenda, komanso imfa.
Vitamini C
Vitamini C ndi zofunika kuti thupi likhale lolimba komanso chitetezo cha mthupi. Komanso ndi antioxidant yomwe ingathandize kuteteza kuwonongeka kwazowona zaulere. Akuluakulu amafunika makilogalamu 75 mpaka 90 (mg) pa tsiku. Vitamini C imapezeka mu zipatso zambiri ndi ndiwo zamasamba, koma nthawi zambiri anthu amatenga vitamini C kuti athetsere chimfine ndi chimfine.
Th ULs ya vitamin C ndi zaka:
Miyezi 0-12: osadziwika
1-3 zaka: 400 mg
4-8 zaka: 650 mg
9-13 zaka: 1,200 mg
14-18 zaka: 1,800 mg
Akuluakulu: 2,000 mg
Kutenga mavitamini C ambiri sikuwopseza moyo, koma kumayambitsa kutsegula m'mimba, mseru, ndi kupweteka kwa m'mimba komanso kugwirizana ndi impso.
Vitamini D
Vitamini D imathandiza thupi lanu kulowa ndi kugwiritsa ntchito calcium, kotero ngati simukupeza vitamini D okwanira mumayambitsa mafupa ndi kufooketsa mafupa, mwa zina.
Ambiri achikulire amafunikira 600 Units International (IU) tsiku lililonse. Simulandira vitamini D wambiri kuchokera ku chakudya, koma thupi lanu limapanga khungu lanu litakhala ndi dzuwa. Vitamini D ndi wothandizira ambiri, koma mukhoza kupeza zochulukirapo ngati muli ndi doga-dose tsiku lililonse.
ULs ya vitamini D ndi zaka:
Miyezi 0-6: 1,000 IU
Miyezi 7-12: 1,500 IU
Zaka 1-3: 2,500 IU
4-8 zaka: 3,000 IU
Zaka 9+: 4,000 IU
Kutenga ma vitamini D kwambiri ngati mawonekedwe opatsirana kungapangitse kashiamu yamagazi anu, omwe angakhale oipa kwa mtima wanu ndi impso. Simudzakhala ndi vitamini D wochuluka kwambiri kuchokera ku dzuwa, ndipo ndi kovuta kwambiri kuti mukhale ndi vitamini D wochuluka kwambiri.
Munthu wamkulu amafunika pafupifupi 15 mg pa tsiku.
Vitamini E
Thupi lanu limafunikira vitamini E kuti chitetezo cha m'thupi chitetezeke, ndipo chimagwiranso ntchito monga antioxidant ndikuthandizira kuteteza magazi kuti asapangidwe mu mitsempha yanu. Amapezeka mu zakudya zosiyanasiyana, koma makamaka mu mtedza, mbewu, ndi ndiwo zamasamba. Akuluakulu amafunika pafupifupi 15 mg pa tsiku.
ULs ya vitamin E ndi zaka:
Miyezi 0-6: osadziwika
Miyezi 7-12: osadziwika
1-3 zaka: 200 mg
4-8 zaka: 300 mg
9-13: 600 mg
14-18 zaka: 800 mg
Akuluakulu: 1,000 mg
Kutenga mavitamini E ochuluka kungachititse kuti mukhale ndi chiopsezo chotaya mwazi, chomwe chili chofunika kwambiri ngati muli pa chiopsezo chowonjezereka kapena kumwa mankhwala ochepetsa magazi.
Niacin
Niacin imathandiza kusintha zakudya zomwe mumadya kuti mukhale ndi mphamvu thupi lanu liyenera kuchita zonse zomwe mumachita. Zofooka ndizosowa chifukwa zimapezeka mu zakudya zosiyanasiyana, koma zimagulitsidwanso ngati zowonjezera zomwe nthawi zambiri zimagwiritsidwa ntchito poyang'anira makilogalamu.
ULs ya Niacin ndi zaka:
Miyezi 0-6: osadziwika
Miyezi 7-12: osadziwika
1-3 zaka: 10 mg
4-8 zaka: 15 mg
9-13: 20 mg
14-18 zaka: 30 mg
Akuluakulu: 35 mg
Kutenga nthenda zambiri kungachititse kuwonongeka kwa chiwindi ndi kukhudza shuga ya magazi kwa anthu omwe ali ndi shuga. Mufupikitsa, kutenga mlingo waukulu wa niacin kumayambitsa kuyiritsa kwa niacin , komwe kosakhala kovulaza, kumakhala kovuta ndipo kungakhale kotheka.
Vitamini B-6
Thupi lanu limasowa vitamini B-6 kuti liwathandize kusintha mapuloteni ndi shuga kukhala mphamvu, ndipo ndikofunika kuti hemoglobin ndi dongosolo la manjenje liyambe kugwira ntchito. Akuluakulu amafunika pafupifupi 1.3 mg patsiku. Ndizovuta kwambiri kuti mukhale ndi vuto la B-6, kotero kuti zowonjezerapo sizikufunika, koma zagwiritsidwa ntchito kuchepetsa miyeso ya homocysteine komanso kuthandiza kuthana ndi kuvutika maganizo ndi matenda a carpal.
ULs ya Vitamini B-6 ndi zaka:
Miyezi 0-6: osadziwika
Miyezi 7-12: osadziwika
1-3 zaka: 30 mg
4-8 zaka: 40 mg
9-13: 60 mg
14-18 zaka: 80 mg
Akuluakulu: 100 mg
Kugwiritsidwa ntchito kwa nthawi yaitali kwa vitamini B-6 zowonjezereka kumayambitsa mitsempha ya mitsempha, zotupa za khungu, nseru, ndi kutulutsa kuwala.
Folic Acid
Folic acid ndi mtundu wa mavitamini, omwe ndi ofunikira kupanga DNA, kupatukana kwa maselo ndi kukula. Mapepala amapezeka mu zipatso ndi ndiwo zamasamba, pomwe folic acid imagwiritsidwa ntchito kulimbitsa mbewu ndi mkate. Akuluakulu amafunika pafupifupi 400 mcg tsiku lililonse, koma akugulitsanso ngati chakudya chowonjezera.
T ULs for Folic Acid ndi zaka:
Miyezi 0-6: osadziwika
Miyezi 7-12: osadziwika
1-3 zaka: 300 mcg
4-8 zaka: 400 mcg
9-13 zaka: 600 mcg
14-18 zaka: 800 mcg
Akuluakulu: 1,000 mcg
Kutenga ma folic acid ambiri kungapangitse kusowa kwa vitamini B-12 komwe kungawononge mitsempha. N'zotheka kuti kuchuluka kwa folic acid kungapangitse chiopsezo cha khansa yoyipa.
Choline
Choline ndi vitamini B yovuta kwambiri yomwe thupi lanu limafunikira pazinthu zambiri za chilengedwe ndipo mukufunikira kuti ikhale ndi mankhwala omwe amachititsa ubongo wotchedwa acetylcholine. Akuluakulu amafunika pafupifupi 500 mg patsiku.
ULs ya Choline ndi zaka
Miyezi 0-6: osadziwika
Miyezi 7-12: osadziwika
Zaka 1-8: 1,000 mg
9-13: 2,000 mg
14-18 zaka: 3,000 mg
Akuluakulu: 3,500 mg
Kutenga choline kwambiri tsiku ndi tsiku kungayambitse thupi lopweteka, kutukuta kwambiri, kutsika kwa magazi ndi matenda a chiwindi.
Nanga Bwanji Mavitamini Ena Onse?
Bungwe la Zakudya ndi Zakudya Zakudya Sizinayambe ULs kwa vitamini K, thiamin, riboflavin, vitamini B-12, acot pantyhenic kapena beta-carotene (chonchi cha vitamini A). Izi sizikutanthauza kuti ndibwino kutenga miyendo yambiri, kungovomereza kumeneku sikunatsimikizidwe panobe.
Vitamin Supplement Safety
Nazi malingaliro ochepa oyenera kukumbukira ngati mukufuna kutenga mavitamini aliwonse monga mavitamini:
- Lankhulani ndi dokotala ngati mukuganiza kuti mutenge vitamini kapena zakudya zowonjezera pa matenda enaake.
- Ngati mutenga zowonjezereka, chonde tsatirani malemba anu, pokhapokha ngati adokotala atakuuzani.
- Sungani mabotolo onse a vitamini kunja kwa ana aang'ono.
- Kumbukirani kuti kutenga mavitamini sikudzakonza zakudya zopanda thanzi kuti pitirizani kudya zakudya zabwino monga zipatso, ndiwo zamasamba, ndi mbewu zonse.
> Zotsatira:
> Ma Institutes of Health Office of Food Supplements. "Mndandanda wa Zolemba za Folate Dietary Supplement." Idasinthidwa pa April 20, 2016.
> Ma Institutes of Health Office of Food Supplements. "Vuto la Vitamin A Zolemba za Othandizira Zaumoyo." Idasinthidwa pa August 31, 2016.
> Ma Institutes of Health Office of Food Supplements. "Vuto la Vitamin C la Ophunzira Zaumoyo." Idasinthidwa pa February 11, 2016.
> Ma Institutes of Health Office of Food Supplements. "Vuto la Vitamin D la Ophunzira Amaganizo." Idasinthidwa pa February 11, 2016.
> Ma Institutes of Health Office of Food Supplements. "Vitamini E Zolemba Za Olemba Zaumoyo." Idasinthidwa pa August 31, 2016.