Izithasiselo Zokudla: Udinga Ukunaka Lokhu

Kufanele uwathathe nini ama-supplements?

Uma udla ukudla okunomsoco, ngokuvamile awudingi izithasiselo zokudla. Ngoba ukunikezwa kwamavithamini namaminerali kuqinisekiswa ngokudla okunempilo. Umzimba wethu uze ukhiqize ezinye izinto ngokwazo - isibonelo, uvithamini D.

• Isimo sihlukile kwabesifazane abakhulelwe. Lapha, izithasiselo zokudla ezengeziwe ziqinisekisa ukukhula okunempilo kwengane engakazalwa. Izinto ezimbili ezibaluleke kakhulu ngesikhathi sokukhulelwa: iodine ne-folic acid. Ezinye izithasiselo zokudla ziba yimbi ngokudla okunomsoco kumama okhulelwe.
• Ikakhulukazi ekukhulelweni kokuqala, uthembele ku-folic acid supplements. Cishe ama-microgram angu-400 umthamo wansuku zonke onconywayo. Iodine nayo ibaluleke kakhulu ekukhuleni kwezingane. Kusukela cishe ngesonto leshumi lokukhulelwa, umama okhulelwe unikeza ingane iodine. Ingane engakazalwa idinga umsoco ukuze i-metabolism ibushelelezi kanye nokwakheka kwamathambo. Sebenzisa usawoti one-iodine ekhishini ngesikhathi sokukhulelwa futhi usebenzise amaphilisi e-iodine amboza umthamo wansuku zonke onconywayo wama-microgram ayi-100 kuya kwangu-150.
  Ingabe ungumsubathi futhi ingabe uyawucindezela umzimba wakho ukuze ufinyelele izinga eliphezulu ngokuqeqeshwa okuvamile? Khona-ke ungase udinge ukudla okuphezulu kwamavithamini nezakhamzimba kunabantu abangasebenzi kancane. Kulokhu, thintana nochwepheshe bemithi yezemidlalo ongakunikeza iseluleko ngasinye somzimba onempilo.
• Noma ubani odla ukudla kwemifino noma i-vegan kufanele anikeze umzimba wakhe nge-vitamin B12 ngaphezu kokudla okunomsoco. Ukuhlolwa kwegazi lakho ngochwepheshe kungaveza noma yikuphi okunye ukusilela. Yile ndlela othola ngayo isithasiselo esifanele se-B12 esinengqondo ekudleni kwakho.

Imaphi amalungiselelo amavithamini adingeka kakhulu?

I-Vitamin C isengenye yezithako ezithandwa kakhulu.

• Abantu abaningi bacabanga ukuthi uma uthola i-vitamin C eningi ngokusebenzisa izithasiselo, wenza umzimba wakho umusa. Kodwa lokho akunjalo ngempela. Ngoba umzimba womuntu ungagcina kuphela inani elithile likavithamini C. Noma yini engaphezu kwalokho ithathwa umzimba ngokuqondile emchamweni. Ngakho-ke, izithako ezibizayo, ezinedosi ephezulu kavithamini C akukona ukukhetha okuhle. Kungcono ukuthola isithelo esiphundu, esinikeza umzimba wakho izinto ezihlukahlukene zezitshalo zesibili ngaphezu kukavithamini C.
• Ezinye izithasiselo zokudla ezidumile zifaka i-calcium, i-magnesium, i-zinc, ne-omega 3.