Maye, ukuthenga i-vitamin eyinkimbinkimbi ekhemisi akusho ukuthi uphuthukisa ngempela impilo yakho. Ngaphezu kwalokho, ukuqokwa okuzifunayo ngisho "nezidakamizwa" ezinjalo njengezivithamini nezithako zokudla kungabangela umonakalo omkhulu emzimbeni wakho. Ngaphambi kokuba ucabange ukuthi ungathatha kanjani amavithamini kahle, yenza ukuhlolwa kwegazi kokuqukethwe kwawo. Kungenzeka ukuthi awunakho amavithamini, kanti ukudla kwabo okunye kuzoholela ekudleni ngokweqile.
Sizohlaziya ubuqili bokuthatha izithako ezithandwa kakhulu kwi-vitamin.
I-Vitamin E
Ngokuvamile abantu bayazibuza ukuthi bangathatha kanjani vithamini E. Akumangazi, ngoba i-tocopherol idume ngezindawo zayo ezinhle. Kuvame ukwenza umsebenzi wamahomoni, kuthuthukisa isifiso socansi emadodeni, kuvamile ukujikeleza kwabesifazane, kuvikela ukuvimbela isifo sofuba nokuguga ngaphambi komzimba. I-tocopherol i-antioxidant. Umsebenzi walo oyinhloko ukulwa nama-radicals mahhala.
Okokuqala, mayelana nesilinganiso:
- izingane - 5 mg;
- abadala - 10 mg;
- abesifazane abakhulelwe - 15 mg.
Ngaphezu kwalokho, udokotela angakwazi ukumemezela ukwamukelwa kwakhe lapho ebuyisela ubuhlungu besilisa, nosongo lokukhulelwa, nezifo zesikhumba kanye nezifo zenhliziyo.
I-Vitamin E ayikwazi ukudliwa esiswini esingenalutho. I-vitamin enama fat-fat-fat, ngakho-ke kudingeka udle amantongomane noma udle ngaphambi kokuba udle. Ihlanganiswe ne- vitamin A no-C, lesi samuva sithuthukisa ukufana kwayo. Kodwa ukuthengwa kwezidakamizwa eziqukethe i-tocopherol ne-iron kuzoba yimfucuza yemali - insimbi ngeke ivumele ukufaniswa kwe-vitamin E.
I-Vitamin D
Futhi manje mayelana nokuthi ungathatha kanjani vitamin D. ngokufanele.
I-Vitamin D inezinhlobo ezimbili - D2 no-D3.
Okokuqala kukhishwa ngamakhowe nokudla kwezitshalo. Owesibini - umzimba womuntu uma uboniswa ilanga, kanye nemikhiqizo yezilwane.
Kulabo abanesithakazelo sokuthi bangathatha kanjani vitamin D3 ngendlela efanele, sincoma ukuthi ukhethe ilanga. Njengoba kungekho ndlela ephumelelayo yokubuyisela ukulinganisela emzimbeni kunalokho,
Odokotela banquma ukwamukela i-vitamin D ye-rickets, i-osteochondrosis, i-fractures, isifo sofuba, ukuxoshwa, ngesikhathi sokukhulelwa kanye ne-lactation. Ngokuvamile kunconywa ukuhlanganisa ukwamukela kwawo ngamavithamini A, C, B.
I-Vitamin D ikhiqizwa ngama-capsules, amaphilisi, amaconsi, ama-dragees ngisho nangamafutha okugcoba ukusetshenziswa kwangaphandle.
Noma kunjalo, ngokweqile kwamavithamini akuyona into ewusizo ngaphezu kokuntuleka kwabo. Ngakho-ke, uma ufuna "ukuphuza i-vitamin", sincoma ukuthi uxhumane nodokotela wakho womndeni bese uthola ukuhanjiswa kokuhlolwa kwegazi.