Tiyerekeze kuti ndinu wosadya zamasamba, idyani zakudya zopatsa thanzi, komanso muli ndi zokolola zambiri zatsopano muzakudya zanu. Kodi Muyenera Kutenga Mavitamini Owonjezera? Kodi akatswiri akuganiza chiyani pankhaniyi?
Ngati mukupeza zakudya zonse, ndiye kuti kumwa multivitamin sikofunikira. Koma ndi njira yothandiza yopangira zoperewera pamene zakudya zanu sizili bwino.
. Zakudya zamasamba kwenikweni zilibe vitamini B12, yemwe ndi wofunikira pamagazi athanzi ndi mitsempha. Kuphatikiza apo, anthu opitilira zaka 50 amalangizidwa kuti amwe mankhwala owonjezera a B12 chifukwa cha vuto la kuyamwa kwa vitaminiyi. Mlingo wovomerezeka ndi 2,4 micrograms patsiku kwa akuluakulu, ochulukirapo pang'ono kwa omwe amadya masamba ndi amayi apakati ndi oyamwitsa. Ma multivitamini onse ali ndi kuchuluka kwa vitamini B12 wokwanira.
Njira yachilengedwe yopezera vitamini D ndi kudzera pakhungu chifukwa cha kuwala kwa dzuwa. Vitamini imeneyi imathandiza kuti thupi litenge kashiamu. Kwa anthu omwe sakhala padzuwa mokwanira, vitamini D wopangidwa ndi njira ina. Kuchuluka kwa tsiku ndi tsiku kwa vitamini D ndi 600 IU (15 mcg) kwa akuluakulu pansi pa 70 ndi 800 IU (20 mcg) ngati muli ndi zaka zoposa 70. Chifukwa vitamini D imathandizanso kupewa khansa, madokotala ena amalimbikitsa kuti azidya kwambiri. Mlingo watsiku ndi tsiku mpaka 3000 IU (75 mcg) ndi wotetezeka kwa akuluakulu athanzi.
Kwa odya nyama, kumbukirani kuti vitamini D imabwera m'njira ziwiri. Choyamba, vitamini D3 (cholecalciferol) amachokera ku lanolin mu ubweya. Vitamini D2 (ergocalciferol) amachokera ku yisiti. Ngakhale ofufuza ena amakayikira mayamwidwe a D2, umboni waposachedwa umayika kuti ndi D3.
Azimayi a msinkhu wobereka angakhale ndi vuto linalake, ndipo mavitamini owonjezera ayironi angakhale othandiza. Azimayi omwe amatha kutha msinkhu komanso amuna akuluakulu a msinkhu uliwonse nthawi zambiri amapeza chitsulo chochuluka kuposa momwe matupi awo amafunira, choncho sankhani mtundu wa multivitamin wopanda iron.
zopezeka zambiri mu masamba obiriwira ndi masamba ena a nyemba. Odya zamasamba safuna mankhwala a calcium. Komabe, malingaliro a amayi omwe ali ndi matenda osteopenia kapena osteoporosis angaphatikizepo calcium monga gawo la pulogalamu yobwezeretsa.
Choncho, njira yomveka kwa wodya zamasamba ndi kutenga vitamini B12 ndi vitamini D (ngati pali kusowa kwa dzuwa). Zina zonse mumapeza kuchokera ku chakudya chomwe mumadya.