Ngatiti iwe uri mudyari, idya chikafu chine hutano, uye uine zvakawanda zvezvibereko zvitsva mukudya kwako. Unofanira Kutora Mavhitamini Akawedzerwa? Nyanzvi dzinofungei pamusoro peizvi?
Kana uri kuwana zvose zvinovaka muviri, saka kutora multivitamin hazvidiwi. Asi inzira inobatsira yekugadzira kushomeka kana chikafu chako chisina kukwana.
. Zvokudya zvezvirimwa hazvina vhitamini B12, iyo yakakosha kune hutano hweropa uye tsinga. Uye zvakare, vanhu vanopfuura makore makumi mashanu ezera vanorairwa kutora B50 yekuwedzera nekuda kwematambudziko nekutorwa kwevhitamini iyi. Chiyero chinokurudzirwa ndeye 12 micrograms pazuva kuvanhu vakuru, zvishoma kune vanodya miriwo uye vakadzi vane pamuviri uye vanoyamwisa. All multivitamins ane huwandu hwakakwana hwevhitamini B2,4.
Nzira yechisikigo yekuwana vhitamini D iri kuburikidza neganda kuburikidza nekusangana nechiedza chezuva. Iyi vhitamini inobatsira muviri kutora calcium. Kune vanhu vasingawane zuva rakakwana rakakwana, synthetic vitamin D ndiyo imwe nzira. Nhamba yezuva nezuva yevhitamini D ndeye 600 IU (15 mcg) kune vanhu vakuru pasi pe70 uye 800 IU (20 mcg) kana iwe uri pamusoro pe 70. Nokuti vitamini D inobatsirawo kudzivirira kenza, vamwe vanachiremba vanokurudzira mazinga epamusoro ekudya. Mishonga yezuva nezuva inosvika 3000 IU (75 mcg) yakachengeteka kune vanhu vakuru vane hutano.
Kune vegans, ramba uchifunga kuti vhitamini D inouya mumhando mbiri. Kutanga, vhitamini D3 (cholecalciferol) inobva kune lanolin mumvere dzemakwai. Vitamin D2 (ergocalciferol) inotorwa kubva mumbiriso. Kunyangwe vamwe vaongorori vakabvunza kutorwa kweD2, humbowo huchangoburwa hunoisa parutivi neD3.
Vakadzi vezera rokubereka vangava vasina kukwana, uye mavhitaminzi ane iron angabatsira. Vakadzi mushure mekuenda kumwedzi nevarume vakuru vezera ripi zvaro vanowanzounganidza iron yakawanda kupfuura iyo miviri yavo inoda, saka sarudza rudzi rwesimbi isina mavhitamini.
inowanikwa mukuwanda mumuriwo wemashizha egirinhi nemimwe mbambaira. Vegetarians havadi calcium supplements. Zvisinei, kurudziro yevakadzi vane osteopenia kana osteoporosis inogona kusanganisira calcium sechikamu chechirongwa chekudzorera.
Nokudaro, nzira inonzwisisika yemuriwo ndeyekutora vhitamini B12 uye vhitamini D (kana pane kushayikwa kwechiedza chezuva). Zvimwe zvese unowana kubva muchikafu chaunodya.