Kodi Nthawi Yabwino Yotenga Mavitamini Ndi Iti?

Zamkati

• Nthawi yabwino kumwa mavitamini asanabadwe
• Nthawi yabwino kumwa mavitamini osungunuka mafuta
• Nthawi yabwino kumwa mavitamini osungunuka m'madzi
• Nthawi yabwino kutenga mavitamini B
• Zomwe simuyenera kuchita mukamamwa mavitamini

Kutenga mavitamini moyenera

Nthawi yabwino kutenga mavitamini anu kutengera mtundu womwe mumamwa. Mavitamini ena amatengedwa bwino mukatha kudya, pomwe kuli bwino kutenga ena opanda kanthu m'mimba. Kukhazikitsa chizolowezi chodya vitamini nthawi yomweyo tsiku lililonse kumapangitsa kukhala ndi chizolowezi chabwino. Zithandizanso kuti mupindule kwambiri ndi mavitamini anu.

Sikuti mavitamini onse amawononga thupi lanu chimodzimodzi. Pachifukwachi, ndibwino kudziwa ngati mukumwa vitamini yanu panthawi yomwe ingakupindulitseni kwambiri.

Nthawi yabwino kumwa mavitamini asanabadwe

Popeza mavitamini asanabadwe ndi multivitamin, kuwamwa asanafike nkhomaliro ndi nthawi yoyenera kuyamwa zonse zomwe zilimo.

Vitamini wabwino wobereka adzaphatikizanso calcium, iron, ndi folic acid, malinga ndi American Congress of Obstetrics and Gynecology (ACOG). Iron imayamwa bwino pamimba yopanda kanthu ndipo singathe kuyamwa bwino ngati mwadya kumene mkaka posachedwapa. Iron imayamwa bwino mukamamwa ndi chakumwa chomwe chili ndi vitamini C, monga madzi a lalanje.

Amayi ena amawona kuti kuwonjezera mavitamini asanabadwe pachakudya chawo kumayambitsa zizindikilo zina monga nseru ndi kudzimbidwa. Mitundu ina ya mavitamini asanabadwe imalimbikitsa kumwa mavitamini pamimba yopanda kanthu kapena ndi kapu yamadzi.

Ngati zikuwoneka ngati kumwa mavitamini koyambirira m'mawa kapena wopanda chakudya kukudwalitsani, yesetsani kuwamwa musanagone. Ubwino wamavitamini obadwa nawo ndiwambiri, chifukwa chofunikira kwambiri ndikuti mumamwa tsiku lililonse.

Mavitamini ena sangasungidwe m'thupi ndipo amayenera kumwa tsiku lililonse muzakudya kapena zowonjezera. Kutenga folic acid panthawi yoyembekezera kumadziwika kuti kumateteza motsutsana ndi msana wa bifida ndi zovuta zina za neural tube. Ngati ndi kotheka, ndibwino kumwa mavitamini asanabadwe ndi folic acid kwa chaka chimodzi musanakhale ndi pakati.

Nthawi yabwino kumwa mavitamini osungunuka mafuta

Nthawi yabwino yakumwa mavitamini osungunuka ndi chakudya chamadzulo. Mavitamini osungunuka ndi mafuta amasungunuka m'matupi athu pogwiritsa ntchito mafuta. Kenako amatengedwa kupita m'magazi athu ndipo amachita ntchito zofunika. Mavitaminiwa amaphatikizapo vitamini A, vitamini K, vitamini E, ndi vitamini D.

Matupi athu akapeza mavitamini osungunuka mafuta ambiri, amasungidwa m'chiwindi. Mavitaminiwa amatengedwa bwino ndikudya komwe mumakhala mafuta kapena mafuta kuti akuthandizeni kuyamwa.

Nthawi yabwino kumwa mavitamini osungunuka m'madzi

Mavitamini osungunuka m'madzi amayamwa bwino pamimba yopanda kanthu. Izi zikutanthauza kuti muziwatenga m'mawa, mphindi 30 musanadye, kapena maola awiri mutadya.

Mavitamini osungunuka m'madzi amasungunuka m'madzi kuti thupi lanu lizitha kuwagwiritsa ntchito. Vitamini C, mavitamini onse a B, ndi folate (folic acid) ndimadzi osungunuka. Thupi lanu limatenga kuchuluka kwa vitamini yemwe amafunikira ndikutulutsa ena onse kudzera mumkodzo. Popeza thupi lanu silisunga mavitaminiwa, ndibwino kuti muwaphatikize muzakudya zanu kapena kutenga chowonjezera.

Nthawi yabwino kutenga mavitamini B

Kuti muyambe bwino tsiku lanu, tengani vitamini B pamimba yopanda kanthu mukadzuka m'mawa.

Mavitamini a B ndi banja lapadera la mavitamini osungunuka m'madzi omwe amalimbikitsa mphamvu komanso kupsinjika. Mavitamini B odziwika kwambiri ndi B-2, B-6, ndi B-12.Ndi kuti mavitamini a B amatha kuchepetsa kuchuluka kwa kupsinjika komwe mumamva ndikukhalitsa kusangalala kwanu.

Zomwe simuyenera kuchita mukamamwa mavitamini

Mavitamini othandizira mavitamini atha kukupindulitsani. Koma mutha kumwa mavitamini ena, ndipo ena amayamba kuyambitsa mavuto. Dziwani momwe mungagwiritsire ntchito mavitamini anu ndi mankhwala omwe mumamwa. Mwachitsanzo, simuyenera kuphatikiza zowonjezera mavitamini K ndi magazi ochepa thupi a warfarin (Coumadin). Komanso, musatenge zoposa kuchuluka kwa mavitamini anu.

Ngati muli ndi pakati, musawonjezere mavitamini anu asanabadwe. Mwachitsanzo, ngati mukufuna chitsulo chowonjezera, tengani mavitamini anu asanabadwe komanso chowonjezera chachitsulo. Mukadziphatikiza pa mavitamini asanabadwe mutha kukhala ndi vitamini A (retinol) wochulukirapo, zomwe zitha kuvulaza mwanayo.

Dziwani zakudya zina zomwe mukudya kuti musapeze mavitamini ambiri. Izi zitha kupangitsa kuti thupi lanu lisayende bwino. Maphala ambiri, mkaka “wopindulitsa”, ndi zopangidwa ndi tirigu zimawonjezera mavitamini monga malo ogulitsa. Nthawi zonse khalani osamala pazomwe mukutenga ngati muli ndi pakati komanso mukuyamwitsa. Zowonjezera zambiri sizinayesedwe bwino kuti mwana atetezeke.

Nthawi zonse sankhani zowonjezera kuchokera pagwero lodalirika chifukwa FDA siyiyang'anira mavitamini ndi zowonjezerako za chiyero, mtundu, kapena chitetezo monga mankhwala ena.