Inguvai Yakanakisa Yekutora Mavitamini?

Zvemukati

• Nguva yakanakisa yekutora mavitamini epamuviri
• Nguva yakanakisa yekutora mavhitamini ane mafuta
• Nguva yakanakisa yekutora mavhitamini emvura
• Nguva yakanakisa yekutora B mavitamini
• Chii chausingafanire kutora kana uchitora mavitamini

Zvakakodzera kutora mavitamini

Nguva yakanakisa yekutora mavitamini ako zvinoenderana nerudzi rwauri kutora. Mamwe mavitamini anonyanya kutorwa mushure mekudya, nepo zviri nani kutora vamwe padumbu risina chinhu. Kugadzira maitiro ekutora vhitamini panguva imwe chete mazuva ese kuchagadzira tsika ine hutano. Izvo zvakare zvinokubatsira iwe kuwana zvakanyanya kubva kune yako vhitamini yekuwedzera.

Haasi mavitamini ese anoputsika mumuviri wako nenzira imwecheteyo. Nechikonzero ichocho, iri zano rakanaka kuziva kana iwe uri kutora yako vhitamini panguva yezuva iyo inokupa iwe zvakanyanya kubatsirwa.

Nguva yakanakisa yekutora mavitamini epamuviri

Sezvo mavitamini epamuviri ari multivitamin, kuitora nguva yemasikati isati yakwana inguva yakanakisa yekutora zvese zvirimo.

Vitamini yakanaka yekusununguka inosanganisira calcium, iron, uye folic acid, sekureva kweAmerican Congress of Obstetrics uye Gynecology (ACOG). Iron inopinza zvakanaka padumbu risina chinhu uye haigone kupinza zvakanaka kana uchangobva kudya dai. Iron inonwiwa zvirinani kana ukaitora nechinwiwa chine vhitamini C, senge muto weorenji.

Vamwe vakadzi vanoona kuti kuwedzera mavitamini epamuviri pakudya kwavo kunokonzeresa zvimwe zviratidzo sekusvotwa uye kuzvimbirwa. Mamwe mavitamini epamuviri asati aberekwa anokurudzira kutora mavitamini avo mudumbu risina chinhu kana negirazi remvura.

Kana zvinoita sekutora mavitamini chinhu chekutanga mangwanani kana kuti pasina chikafu kuri kukurwarisa, edza kuatora usati waenda kunorara. Mabhenefiti emavhitamini epamuviri anowedzera, saka chinhu chakakosha ndechekuti uzvitore mazuva ese.

Mamwe mavitamini haagoni kuchengetwa mumuviri uye anofanirwa kutorwa zuva nezuva muzvikafu kana zvinowedzera. Kutora folic acid panguva yekuzvitakura kunozivikanwa kuchengetedza kubva kumusana wespina bifida uye zvimwe zvikanganiso zvedundira. Kana zvichikwanisika, zviri nani kutora mavitamini epamuviri nefolic acid kwegore usati wabata pamuviri.

Nguva yakanakisa yekutora mavhitamini ane mafuta

Iyo yakanakisa nguva yekutora mafuta-akanyungudika mavitamini ndeye yako yekudya kwemanheru. Mavhithamini ane mafuta-anoputika anonyungudika mumiviri yedu achishandisa mafuta. Dzinobva dzaendeswa muropa redu uye dzinoita mabasa akakosha. Aya mavitamini anosanganisira vhitamini A, vhitamini K, vhitamini E, uye vhitamini D.

Kana miviri yedu ikawana mamwe mavhitaminzi ane mafuta, anochengeterwa muchiropa. Aya mavitamini anonyanya kutorwa nechikafu chine mafuta akazara kana maoiri ekukubatsira iwe kuatora.

Nguva yakanakisa yekutora mavhitamini emvura

Mavhithamini ane mvura-anonyungudika anonwisa zvakanyanya padumbu risina chinhu. Izvi zvinoreva kutora chinhu chekutanga mangwanani, maminetsi makumi matatu usati wadya, kana maawa maviri mushure mekudya.

Mavhithamini anonyungudika nemvura anonyungudika mumvura kuti muviri wako ugone kuashandisa. Vitamini C, ese B mavitamini, uye folate (folic acid) ane mvura inogadzikana. Mumuviri wako unotora huwandu hwevhitamini yaunoda uye unoburitsa kunze iyo yese kuburikidza neweti. Sezvo muviri wako usinga chengetedze mavitamini aya, ipfungwa yakanaka yekuapinza mukudya kwako kana kutora chinowedzera.

Nguva yakanakisa yekutora B mavitamini

Kutanga kwakanaka kwezuva rako, tora B vhitamini pane isina chinhu mudumbu paunotanga kumuka mangwanani.

B mavitamini imhuri yakasarudzika yemavhithamini-akasanganiswa nemvura ayo ane simba-anosimudzira uye kushungurudzika. Mimwe yemavitamini B anonyanya kuzivikanwa B-2, B-6, uye B-12.Ndiko kuti B mavitamini anogona kudzikisira huwandu hwekunetseka iwe kwaunonzwa uye kugadzirisa ako mafungiro.

Chii chausingafanire kutora kana uchitora mavitamini

Vitamin zvinowedzera zvinogona kubatsira hutano hwako hwese. Asi iwe unogona kuwedzeredza pane mamwe mavhitamini, uye mamwe anokonzeresa mhedzisiro. Ziva nezvekugona kudyidzana pakati pevhitamini yako uye mishonga yemishonga yaunotora. Semuenzaniso, haufanire kusanganisa vitamini K zvinowedzera pamwe neropa rakatetepa warfarin (Coumadin). Zvakare, usatore zvinopfuura chiyero chakakurudzirwa chevhitamini yako yekuwedzera.

Kana iwe uri nepamuviri, usambo peta kaviri pane ako prenatal mavitamini. Semuenzaniso, kana iwe uchida imwe iron, tora yako prenatal vhitamini uye imwe yekuwedzera simbi yekuwedzera. Kana iwe ukawedzera pamusoro pamavithamini epamuviri unogona kupedzisira waine vhitamini A yakawanda (retinol), inogona kukuvadza mwana.

Ziva zvimwe zvekudya iwe zvauri kudya saka hausi kuwana yakawandisa yeimwe vhitamini. Izvi zvinogona kukanda muviri wako kubva pachiyero. Zviyo zvakawanda, "zvakafumiswa" zvemukaka, uye zvigadzirwa zvezviyo zvine mavitamini akawedzerwa kwavari sekutengesa nzvimbo. Nguva dzose chenjera nezvezvauri kutora kana iwe uri nepamuviri uye ukoti. Mazhinji ekuwedzera haasati anyatso kuyedzwa-chengeteka kwevana.

Nguva dzose sarudza zvinowedzerwa kubva kunovimbika sosi nekuti iyo FDA haiongorore mavitamini uye zvinowedzera zvekuchena, mhando, kana kuchengetedzeka semamwe madhiragi.