Mavitamini 5 Omwe Amatha Kuthetsa Kudzimbidwa

Zamkati

• Chidule
• Vitamini C
• Vitamini B-5
• Folic acid
• Vitamini B-12
• Vitamini B-1
• Mavitamini omwe amatha kupangitsa kudzimbidwa kukulirakulira
• Zotsatira zoyipa
• Anthu omwe mavitamini sangakhale otetezeka kwa iwo
• Ana obadwa kumene ndi makanda
• Anthu omwe ali ndi vuto la m'mimba
• Anthu omwe ali ndi matenda osachiritsika kapena matenda
• Kupewa
• Onjezani fiber
• Imwani madzi ambiri
• Chitani masewera olimbitsa thupi
• Kuchepetsa nkhawa
• Tengera kwina

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Chidule

Kudzimbidwa kumachitika mukakhala ndi matumbo pafupipafupi kapena vuto loyenda pansi. Ngati mukusenda matumbo osachepera atatu pa sabata, mwina mumadzimbidwa.

Nthawi zambiri, mutha kuchiza kudzimbidwa kwakanthawi ndikusintha kwa moyo wanu kapena njira zowonjezerera (OTC). Mwachitsanzo, zingathandize kumwa madzi ambiri, kudya michere yambiri, komanso kuchita masewera olimbitsa thupi.

Mankhwala otsekemera a OTC kapena zofukizira zotchingira zitha kuperekanso mpumulo.

Mavitamini ena amathanso kuthandizira kudzimbidwa kwanu. Mavitamini ambiri amagwira ntchito ngati zofewa zachilengedwe. Ngati mukumwa kale tsiku lililonse, kuwonjezera kuchuluka kwanu sikungakuthandizeni. Komabe, kuwonjezera mavitamini ena pazomwe mumachita tsiku lililonse kumatha kukupatsani mpumulo ngati simukuwamwetsa kale.

Kutenga mavitaminiwa kungathandize kuchepetsa kudzimbidwa kwanu:

Vitamini C

Vitamini C ndi vitamini wosungunuka m'madzi. Vitamini C wosasunthika amakhala ndi gawo la osmotic m'magawo am'mimba. Izi zikutanthauza kuti imakoka madzi m'matumbo mwanu, omwe angathandize kuchepetsa chopondapo chanu.

Mavitamini C ochulukirapo akhoza kukhala owopsa, komabe. Amatha kuyambitsa kutsekula m'mimba, nseru, komanso kukokana m'mimba. Zitha kuchititsanso anthu ena kuyamwa ayironi wambiri pachakudya chawo. Mwa zina zoyipa, izi zitha kukulitsa kudzimbidwa kwanu.

Malinga ndi National Institutes of Health (NIH), malire apamwamba a vitamini C omwe achikulire ambiri amatha kulekerera ndi mamiligalamu 2,000 (mg). Malire apamwamba a ana osakwana zaka 18 ndi 400 mpaka 1,800 mg, kutengera zaka zawo.

Mlingo woyenera tsiku lililonse ndi wotsika kwambiri.

Gulani vitamini C tsopano.

Vitamini B-5

Vitamini B-5 amatchedwanso pantothenic acid. wapeza kuti chotengera cha vitamini B-5 - dexpanthenol - chitha kuchepetsa kudzimbidwa. Zitha kulimbikitsa kupindika kwa minofu m'thupi lanu, lomwe limathandizira kusunthira chopondera m'matumbo mwanu.

Komabe, palibe kafukufuku watsopano. Umboni wapano sikokwanira kulumikiza vitamini B-5 ndi kupumula kwa kudzimbidwa. Pafupifupi zakudya zonse zamasamba ndi nyama zimakhala ndi pantothenic acid, chifukwa chake sikofunikira kutenga chowonjezera.

Komabe, kudya kwa tsiku ndi tsiku kwa achikulire ambiri ndi 5 mg patsiku. Amayi apakati amatha kuchuluka mpaka 6 mg, pomwe azimayi ambiri akuyamwitsa ayenera kulandira 7 mg tsiku lililonse.

Ana ochepera zaka 18 amayenera kukhala pakati pa 1.7 ndi 5 mg tsiku lililonse, kutengera msinkhu wawo.

Gulani vitamini B-5 apa.

Folic acid

Folic acid imadziwikanso kuti folate kapena vitamini B-9. Zingathandize kuchepetsa kudzimbidwa kwanu mwa kuyambitsa kupangika kwa zidulo zam'mimba.

Ngati kuchuluka kwanu kwa asidi m'mimba kwakhala kotsika, kukulitsa kumathandizira kuthandizira kuyamwa kwanu ndikusunthira chopondera kudzera m'matumbo anu.

Ngati kuli kotheka, yesetsani kudya zakudya zopatsa thanzi m'malo motenga folic acid. Zakudya zokhala ndi anthu nthawi zambiri zimakhala ndi michere komanso, zomwe zingathandizenso matumbo anu kusuntha.

Zakudya zolemera kwambiri zimaphatikizapo:

• sipinachi
• kabayifa wamaso akuda
• tirigu wam'mawa wolimba
• mpunga wokhala ndi mipanda yolimba

Anthu ambiri amatenga folic acid wambiri pazakudya zawo za tsiku ndi tsiku. Koma mungafunenso kutenga chowonjezera.

Malire apamwamba omwe achikulire ambiri amatha kupirira ndi ma micrograms 400 (mcg) a folic acid patsiku. Ndi munthu yekhayo amene ali ndi pakati yemwe angalekerere zambiri.

Ana ambiri azaka zapakati pa 1 ndi 18 amatha zaka 150 mpaka 400 mcg tsiku lililonse, kutengera msinkhu wawo.

Gulani vitamini B-9.

Vitamini B-12

Kulephera kwa Vitamini B-12 kumatha kudzimbidwa. Ngati kudzimbidwa kwanu kumayambitsidwa ndi kuchepa kwa B-12, kuwonjezera kudya kwanu tsiku ndi tsiku kwa michere imeneyi kungathandize kuchepetsa zizolowezi zanu.

Mutha kusankha kudya zakudya zowonjezera mavitamini awa m'malo mongowonjezera. Zitsanzo za zakudya zolemera mu B-12 ndizo:

• chiwindi cha ng'ombe
• nsomba ya trauti
• Salimoni
• nsomba za tuna

Amalangizidwa kuti achikulire ambiri amalandira 2.4 mcg wa vitamini B-12 patsiku. Ana osakwana zaka 18 amatha kutenga pakati pa 0.4 ndi 2.4 mcg, kutengera zaka zawo.

Gulani vitamini B-12 pa intaneti.

Vitamini B-1

Vitamini B-1, kapena thiamine, imathandizira chimbudzi. Magulu anu a thiamine akatsika, chimbudzi chanu chitha kuchepetsedwa. Izi zitha kubweretsa kudzimbidwa.

Amayi ambiri amayenera kudya 1.1 mg ya thiamine tsiku lililonse. Amuna ambiri amayenera kudya 1.2 mg patsiku.Ana azaka zapakati pa 1 ndi 18 ayenera kutenga pakati pa 0,5 ndi 1 mg, kutengera msinkhu wawo.

Gulani vitamini B-1.

Mavitamini omwe amatha kupangitsa kudzimbidwa kukulirakulira

Mavitamini ena amaphatikizapo calcium ndi iron, zomwe zimatha kukulitsa mwayi wakudzimbidwa. Zina mwazomwe zimagwiritsidwa ntchito popanga mapiritsi a vitamini, monga lactose kapena talc, amathanso kudzimbidwa.

Ngati mukuganiza kuti mavitamini anu tsiku ndi tsiku akuyambitsa kudzimbidwa, lankhulani ndi dokotala wanu. Angakulimbikitseni kuti musiye kumwa mavitamini, kusintha mtundu wina, kapena kuchepetsa mlingo wanu.

Ngati mukumwa mavitamini a matenda osachiritsika, musaleke kuwamwa osalankhula ndi dokotala poyamba.

Zotsatira zoyipa

Mavitamini ena amatha kuyambitsa mavuto osafunikira, makamaka akaphatikizidwa ndi mavitamini ena, zowonjezera, kapena mankhwala.

Mavitamini ena amathanso kukulitsa matenda omwe alipo kale. Lankhulani ndi dokotala musanamwe mavitamini aliwonse kuti muchepetse kudzimbidwa. Adziwitseni ngati mukumana ndi zovuta zina.

Anthu omwe mavitamini sangakhale otetezeka kwa iwo

Mavitamini ndi otetezeka kwa anthu ambiri akamamwa mlingo woyenera. Koma anthu ena angafunike kupewa mavitamini ena. Mavitamini ena amathanso kukulitsa kudzimbidwa kwanu.

Monga momwe zilili ndi zowonjezera zonse za OTC, muyenera kuyankhula ndi dokotala musanatenge vitamini watsopano kapena kuwonjezera mlingo wanu. Dokotala wanu komanso wamankhwala angakuthandizeni kukonzekera mavitamini otetezeka komanso othandiza.

Mavitamini sangakhale otetezeka kapena othandiza kwa anthu otsatirawa:

Ana obadwa kumene ndi makanda

Lankhulani ndi dokotala wa ana anu musanapatse mwana wanu mankhwala amtundu uliwonse, kuphatikizapo mavitamini kapena zowonjezera zina.

Anthu omwe ali ndi vuto la m'mimba

Ngati muli ndi mbiri yokhudza m'mimba, mavitamini ndi njira zina zochiritsira OTC sizingakhale zothandiza kwa inu.

Anthu omwe ali ndi matenda osachiritsika kapena matenda

Ngati muli ndi matenda osachiritsika, uzani adotolo ngati mukudwala. Kungakhale zotsatira zoyipa za matenda anu kapena dongosolo la mankhwala. Ikhozanso kukhala chizindikiro cha vuto lalikulu.

Nthawi zina, kumwa mavitamini ena kumatha kukulitsa thanzi lanu. Mavitamini ena amathanso kuyanjana ndi mankhwala ena owonjezera, omwe mwina mumamwa kuti muchiritse matenda anu.

Kupewa

Tsatirani malangizo awa kupewa kudzimbidwa:

Onjezani fiber

Idyani zakudya zokhala ndi fiber, monga:

• nyemba
• mbewu zonse
• zipatso
• masamba

CHIKWANGWANI chimachulukitsa chopondapo chanu, chomwe chimakuthandizani kuti muzidutsa m'mimba mwanu.

Imwani madzi ambiri

Imwani madzi ambiri, makamaka madzi. Thupi lanu likakhala ndimadzimadzi okwanira kugaya chakudya moyenera, zimatha kukhala kosavuta kupatsira chopondapo.

Chitani masewera olimbitsa thupi

Muzichita masewera olimbitsa thupi pafupipafupi kuti muthandize kugaya chakudya ndikuthandizira kupititsa chopondapo. Ngakhale kuyenda pafupipafupi mozungulira kwanu kumatha kuthandizira kuyambitsa chimbudzi.

Kuchepetsa nkhawa

Chitani zinthu zochepetsera nkhawa, zomwe zingasokoneze chimbudzi chanu. Mwachitsanzo, pewani zomwe zimayambitsa kupsinjika, yesetsani kugwiritsa ntchito njira zopumira, ndipo khalani ndi nthawi yochita zinthu zomwe mumakonda.

Kukhala ndi moyo wathanzi kumatha kukuthandizani kupewa komanso kuchiza matenda akudzimbidwa. Ngati mukumva kudzimbidwa kwa nthawi yopitilira sabata ndipo simukupeza mpumulo pakusintha kwa moyo kapena chithandizo cha OTC, pangani nthawi yokaonana ndi dokotala wanu. Mungafunike thandizo lina.

Tengera kwina

Kudzimbidwa kumatha kuchitika kwa aliyense. Nthawi zambiri, zimawonekera pakatha masiku angapo. Mukayesa imodzi mwa mavitamini awa ngati chithandizo, zingatenge masiku 3-5 musanaone zotsatira.

Ngati simukupezabe mpumulo, itha kukhala nthawi yoyesa mankhwala ofewetsa tuvi tolimbitsa thupi kapena kukambirana ndi dokotala za njira zina. Nthawi zambiri, kudzimbidwa kosatha kumatha kubweretsa zovuta, kuphatikizapo misozi m'matumba anu am'mimba kapena zotupa m'mimba.