Mavhithamini anokosha pane utano hwako, asi iwe unongoda chete mudiki uye iwe unogona kukwanisa kuwana zvakawanda kubva kune zvokudya zvaunodya. Asi iwe unogona kuwana mavitamini akawanda here?
Hungu, zvachose. Kunyange zvazvo zvisingakwanisi kuwana mavitamini akawanda kubva pane kudya zvokudya, unogona kudarika mamwe mavitamini kana iwe ukatora mazamu makuru emishonga kwenguva yakareba.
Izvozvo Zvingaitika Sei? Ndaifunga Zvokudya Zvakanga Zvakachengeteka
Zvizhinji zvevhitamini zvinowedzera iwe unowona pamaturafu ezvitoro zvinotengeswa mumasero asingakwanisi kukonzera zvinetso chero bedzi iwe uchitevera mazano. Asi dzimwe nguva vanhu vanotora zviyero zvakawanda, zvinonzi "mega-doses" yevhithamini, vachitarisira kuti zvigadzirwa zvingabatsira kudzivirira kana kubata zvirwere zvehutano zvakananga.
Pane matambudziko maviri nekutora mega-mazai eavithamini. Chokutanga, hapana kazhinji chikonzero chesayenzi chekutora huwandu hwakawanda hwevhitamini (uye zvino pasi pekutungamirirwa kwachiremba wako), saka iwe uri kungova kupedza mari. Uye yechipiri, iwe unogona kukura matambudziko ehutano kana iwe mega-dose ine mavitamini. Kazhinji, zvinetso zvinodzokororwa kana ukarega kutora mega-doses, asi kwete nguva dzose, saka kana iwe ukaona wave uchitora vitamini mune dose yakakura, tapota taura nachiremba wako pakarepo.
Ndezvipi Zvitamine Zvakaipa Kwandiri Kana Zvakatorwa MuDzizi Dzakawanda?
Bhuku Rezvokudya uye Zvokudya Bhidhiyo neMishonga Dhizinesi reNational Academy of Science, Engineering uye Medicine yakagadzirisa Nhamba Dzakanyanya Kuwedzerwa (UL) yevhitamini nemaminerari.
Iyo UL ndiyo yepamusoro yepamusoro yezvokudya zvezuva nezuva zvehutano izvo zvisiri kuzoisa chero njodzi kune munhu ane utano.
Hezvino kutarisa ULS yevhithamini yose uye chii chinogona kuitika kana iwe ukatora zvakawanda:
Vitamin A
Vitamin A inokosha pakuonekwa kwemazuva ose, kushandiswa kwemasero, uye zvirwere zvekudzivirira muviri. Vanhu vakuru vanoda mapurogiramu anenge 700 kusvika ku 900 (mcg) pazuva, uye anowanikwa muropa, hove, nyama, mishonga yemiti, uye michero yakaisvonaka uye mishonga.
Iyo UL ye vitamini A nezera:
0-3 makore: 600 mcg
4-8 makore: 900 mcg
Makore 9-13: 1,700 mcg
14-18 makore: 2,800 mcg
Vakuru: 3,000 mcg
Sezvo Vitamin A ine vitamini yakasanganiswa nemafuta, zviri nyore kuti muviri wako uchengetedze kuitira kuti inogona kuunganidza nguva. Nguva yakareba iyo inowedzera kuwandisa kwevhitamini A inogona kukonzera kusagadzikana, kusuruvara, kusuruvara, kuora kwechiropa, kuora musoro, kuputika, kurwadziwa muzvikamu zvako uye mapfupa, coma, uye kunyange rufu.
Vitamin C
Vitamin C inofanirwa kuti zvive zvakasimba uye zvinodzivirira zvirwere. Izvo zvakare antioxidant iyo inogona kubatsira kudzivirira kukanganisa kubva kumavara emhando dzakasununguka. Ivhareji yevanhu vakuru vanoda mapurogiramu anenge 75 kusvika ku90 (mg) pazuva. Vitamini C inowanikwa muzvibereko zvakawanda nemiriwo, asi vanhu vanowanzoti vitamini C inowedzera kuti vanotarisira kuti vachabatsira kudzivirira kupisa uye chirwere.
Th ULs yeVitamin C nezera:
Mwedzi 0-12: hazvizivikanwe
1-3 makore: 400 mg
4-8 makore: 650 mg
Makore 9-13: 1,200 mg
14-18 makore: 1,800 mg
Vakuru: 2,000 mg
Kutora huwandu hwevhitamini C hakusi kutyisa upenyu, asi kunogona kukonzera chirwere, chirwere chinoputika, uye mimba dzemuviri uye zvakabatanidzwa neinyopi matombo.
Vitamin D
Vitamin D inobatsira muviri wako kupinda uye kushandisa calcium, saka kana iwe usingakwanisi kuwana vitamini D yakakwana unoisa mungozi yemapfupa asina simba uye osteoporosis, pakati pezvimwe zvinhu.
Vazhinji vanhu vakuru vanoda 600 Units Munyika Yose (IU) zuva nezuva. Iwe hauna kuwana vitamin D yakawandisa kubva pane zvekudya, asi muviri wako unouita mushure meganda rako rinowanikwa kunezuva. Vitamini D inowedzera kuwedzerwa, asi unogona kuwana zvakawanda kana iwe mega-dose zuva rimwe nerimwe.
Iyo ULs yeVitamin D nezera:
Mwedzi 0-6: 1 000 IU
Mwedzi 7-12: 1 500 IU
1-3 makore: 2 500 IU
4-8 makore: 3,000 IU
9+ makore: 4,000 IU
Kutora vitamin D yakawandisa mumhando yezvokuwedzera zvinogona kusimudzira ropa rako ma calcium, izvo zvinogona kuva zvakaipa kune mwoyo wako neitsvo. Iwe haugoni kuwana vitamin D yakawandisa kubva pakuwandisa kwezuva, uye zvakaoma zvikuru kuwana mavitamini D akawanda kubva pane kudya kwako.
Munhu mukuru anoda 15 mg pazuva.
Vitamin E
Mumuviri wako unoda vitamini E nekuda kwechirwere chekudzivirira muviri, uye inoshandawo se antioxidant uye inobatsira kudzivisa ropa maziso kubva pakuumba mumidziyo yako yeropa. Inowanikwa mune zvakasiyana-siyana zvekudya, asi kunyanya mumarimu, mbeu, nemiriwo miriwo. Ivhareji yevanhu vakuru vanoda zvingada kusvika 15 mg pazuva.
IUs for Vitamin E nezera:
Mwedzi 0-6: hazvizivikanwi
Mwedzi 7-12: zvisingazivikanwi
1-3 makore: 200 mg
4-8 makore: 300 mg
Makore 9-13: 600 mg
14-18 makore: 800 mg
Vakuru: 1 000 mg
Kutora vitamin E yakawandisa kunogona kuwedzera dambudziko rako rekubuda ropa, izvo zvinonyanya kukosha kana iwe uri pangozi yekurohwa kana kutora mishonga yekuchera ropa.
Niacin
Niacin inobatsira kuchinja kudya kwaunodya mumusimba muviri wako unoda kuita zvose zvaunoita. Kushayikana hakunakwanisi nokuti inowanikwa mune zvakasiyana-siyana zvekudya, asi inotengeswa sekuwedzera kune iyo inowanzoshandiswa kugadzirisa cholesterol mazinga.
IUs for Niacin nezera:
Mwedzi 0-6: hazvizivikanwi
Mwedzi 7-12: zvisingazivikanwi
1-3 makore: 10 mg
4-8 makore: 15 mg
Makore 9-13: 20 mg
14-18 makore: 30 mg
Vakuru: 35 mg
Kutora huwandu hweinikoni kunogona kutungamirira kukuvadza kwechiropa uye kunokanganisa mazinga ehuga muvanhu kune vane chirwere cheshuga. Munguva pfupi, kutora chirwere chakakura cheniacin chinokonzera kuti niacin inoputika , iyo iyo isingakuvadzi, haina kunetseka uye inogona kutyisa.
Vitamini B-6
Mumuviri wako unoda vitamini B-6 kuti ubatsire kutora mapuroteni uye shuga kuva simba, uye zvinokosha pakugadzira hemoglobin uye nervous system function. Ivhareji yevanhu vakuru vanoda ne 1.3 mg pazuva. Zvakanaka zvakaoma kuva nehuwandu hweB-6, saka kuwedzera hakudi kudiwa, asi, kwakashandiswa kuderedza maitiro e homocysteine uye kubatsira kubata kuora mwoyo uye carpal tunnel syndrome.
IUs for Vitamin B-6 nezera:
Mwedzi 0-6: hazvizivikanwi
Mwedzi 7-12: zvisingazivikanwi
1-3 makore: 30 mg
4-8 makore: 40 mg
9-13 makore: 60 mg
14-18 makore: 80 mg
Vakuru: 100 mg
Kushandiswa kwenguva yakareba kwevhitamisi B-6 kuwedzera kunogona kukonzera kushungurudzika kwemashuga, ganda remaperembudzi, kuora mwoyo, uye kuchena kwekunzwa.
Folic Acid
Folic acid ndiyo yakagadzirirwa maitiro e-folate , vitamini e-B yakawanda inokosha pakuita DNA, kupatsanurwa kweesero nekukura. Nyaya inowanika muzvibereko nemiriwo miriwo, asi folic acid inowanzoshandiswa kusimbisa zviyo nechingwa. Ivhareji yevanhu vakuru vanoda 400 mcg zuva rega rega, asi inotengeswa sekudya zvekudya.
T iye ULs for Folic Acid nezera:
Mwedzi 0-6: hazvizivikanwi
Mwedzi 7-12: zvisingazivikanwi
1-3 makore: 300 mcg
4-8 makore: 400 mcg
Makore 9-13: 600 mcg
14-18 makore: 800 mcg
Vakuru: 1 000 mcg
Kutora yakawanda ye folic acid kunogona kusvibisa utera hwe vitamini B-12 hunogona kutungamirira kumusana wenzara. Zvinokwanisikawo kuti yakawanda ye folic acid inogona kuwedzera mungozi wekenza yakawanda.
Choline
Choline is vitamini B-yakawanda iyo muviri wako unoda hutano huzhinji hwehupenyu uye iwe unofanirwa kuti huve nemakemikari emuuropi anonzi acetylcholine. Ivhareji yevanhu vakuru vanoda inoda kusvika 500 mg pazuva.
IUs for Choline nezera
Mwedzi 0-6: hazvizivikanwi
Mwedzi 7-12: zvisingazivikanwi
1-8 makore: 1 000 mg
Makore 9-13: 2,000 mg
14-18 makore: 3,000 mg
Vakuru: 3 500 mg
Kutora choline yakawandisa zuva rega rega kunogona kukonzera kunhuwa kwemuviri, kunyanya kusuruvara, kunetseka kweropa uye zvinetso zveropa.
Zvakadini Nezvose Zvimwe Mavitamini?
Bhuku Rezvokudya Nezvokudya haritauri ULs ye vitamini K, thiamin, riboflavin, vitamin B-12, pantothenic acids kana beta-carotene (muchero wevhitamini A). Izvozvo hazvirevi kuti zvakakosha kutora mega-doses yakawanda, kungozvitsungirira ikoko hakuna kumbogadzwa.
Vitamin Supplement Safety
Heano mazano mashomanana anokosha ekuchengetedza mupfungwa kana iwe uchida kutora chero mavitamini semishonga yekuwedzera:
- Taura nachiremba wako kana uri kufunga nezvekutora vitamini kana kudya kwekudya kune imwe chirwere chekurapa.
- Kana iwe ukatora zvigadziridzo, tapota tevera mavaraira mazano, kunze kwekuti chiremba wako akuudza iwe zvimwe.
- Chengetedza mavitamini mabhodhoro ose kubva pakuwana kwevana vaduku.
- Yeuka kuti kutora zvinowedzera hakuzogadziri kudya kusina kunaka saka ramba uchitarisa kudya kudya kwakakwana kunosanganisira zvakawanda zvezvibereko, miriwo, uye mbeu yose.
> Sources:
> National Institute of Health Office of Dietary Supplements. "Folate Dietary Supplement Fact Sheet." Yakapedzwa musi waApril 20, 2016.
> National Institute of Health Office of Dietary Supplements. "Vitamin A Chokwadi Chikamu CheVashandi Vezveutano." Yakapedzwa musi waAugust 31, 2016.
> National Institute of Health Office of Dietary Supplements. "Vitamin C Chokwadi Nyaya Yevashandi Vezveutano." Yakapedzwa musi waFebruary 11, 2016.
> National Institute of Health Office of Dietary Supplements. "Vitamin D Chokwadi Nyaya yeVashandi Vezveutano." Yakapedzwa musi waFebruary 11, 2016.
> National Institute of Health Office of Dietary Supplements. "Vitamin E Chokwadi Chikamu CheVashandi Vezveutano." Yakapedzwa musi waAugust 31, 2016.