Zvokudya Zvokudya: Unoda Kuteerera kune Izvi

Ndeipi nguva yaunofanira kutora ma supplements?

Kana iwe ukadya kudya kwakadzikama, iwe kazhinji haudi chero chikafu chekuwedzera. Nekuti kupihwa kwevhitamini nemamineral kunovimbiswa nekudya kune hutano. Muviri wedu unotogadzira zvimwe zvinhu pachawo - semuenzaniso, vhitamini D.

• Mamiriro acho akasiyana kune vakadzi vane pamuviri. Pano, kuwedzera kwekudya kwekudya kunovimbisa kukura kwakanaka kwemwana asati aberekwa. Zvinhu zviviri zvinonyanya kukosha panguva yekuzvitakura: iodine uye folic acid. Zvimwe zvezvekudya zvinova zvakawandisa nekudya kwakadzikama kuna amai vane pamuviri.
• Kunyanya pakubata pamuviri, unovimba nefolic acid supplements. Inenge 400 micrograms ndiyo inokurudzirwa zuva nezuva. Iodine yakakoshawo pakukura kwevana. Kubva pavhiki yegumi yekuzvitakura, amai vane pamuviri vanopa mwana iodine. Mwana asati aberekwa anoda kudya kunovaka muviri kuitira kuti muviri ushande zvakanaka uye kuti mapfupa aumbike. Shandisa munyu une iodized mukicheni panguva yekuzvitakura uye shandisawo mapiritsi ayodhine anovhara inokurudzirwa zuva rega rega remakrogiramu zana kusvika ku100.
  Iwe uri mumhanyi uye unosundidzira muviri wako kuti uwedzere kuita nekudzidzira nguva dzose? Ipapo iwe ungada kudyiwa kwepamusoro kwevhitamini uye zvinovaka muviri kupfuura vanhu vashoma vanoshanda. Muchiitiko ichi, bvunza nyanzvi yemishonga yemitambo inogona kukupa mazano ega ega emuviri une hutano.
• Chero ani zvake anodya miriwo kana vegan kudya anofanira kupa muviri wake nevhitamini B12 mukuwedzera kune kudya kwakakwana. Kuongororwa kweropa rako nenyanzvi kunogona kuratidza kumwe kukanganisa. Iyi ndiyo nzira yaunowana nayo chaiyo B12 yekuwedzera ine musoro pakudya kwako.

Ndeapi mavhitamini ekugadzirira ari kunyanya kudiwa?

Vitamin C ichiri imwe yeanonyanya kufarirwa ekuwedzera.

• Vanhu vazhinji vanofunga kuti kana ukawana vhitamini C yakawanda kuburikidza nekuwedzera, uri kuitira muviri wako zvakanaka. Asi handizvo hazvo zvakadaro. Nokuti muviri wemunhu unogona chete kuchengeta imwe chiyero chevhitamini C. Chero chipi zvacho chinopfuura icho chinotorwa nemuviri zvakananga muweti. Naizvozvo, inodhura, yakakwira-dose vhitamini C yekuwedzera haisati iri sarudzo yakanaka. Zviri nani kusvika kune muchero wakaomeswa, unopa muviri wako zvakasiyana-siyana zvechirimwa zvinhu mukuwedzera kune vhitamini C.
• Zvimwe zvakakurumbira zvekudya zvinowedzera zvinosanganisira calcium, magnesium, zinc, uye omega 3.