Nako e molemohali ea ho nka livithamini ke efe?

Litaba

• Nako e nepahetseng ea ho noa livithamini tsa bakhachane
• Nako e nepahetseng ea ho nka livithamini tse qhibilihang mafura
• Nako e ntle ea ho noa livithamini tse qhibilihang metsing
• Nako e ntle ea ho nka livithamini tsa B
• Seo u sa lokelang ho se etsa ha u nka livithamini

Ho nka livithamini hantle

Nako e ntle ea ho nka livithamini tsa hau e ipapisitse le mofuta oo u o nkang. Li-vithamine tse ling li nooa hantle kamora ho ja, ha ho ntse ho le molemo ho isa tse ling ka mpeng e se nang letho. Ho theha tloaelo ea ho noa vithamine ka nako e ts'oanang letsatsi le leng le le leng ho tla theha tloaelo e ntle. E tla u thusa ho fumana molemo o moholo ho tsoa ho tlatsetso ea hau ea vithamine.

Hase vithamine e 'ngoe le e' ngoe e senyehang 'meleng oa hao ka tsela e ts'oanang. Ka lebaka leo, ke mohopolo o motle ho tseba hore na o nka vithamine ea hau ka nako ea letsatsi e tla u fa molemo o moholo.

Nako e nepahetseng ea ho noa livithamini tsa bakhachane

Kaha li-vithamine tsa bakhachane ke li-multivitamin, ho li nka pele ho lijo tsa mots'eare ke nako e nepahetseng ea ho monya tsohle tse nang le tsona.

Vithamine e ntle ea bakhachane e tla kenyelletsa calcium, iron le folic acid, ho latela American Congress of Obstetrics and Gynecology (ACOG). Iron e monya hamonate mpeng e se nang letho ebile e sitoa ho monya hantle haeba u sa tsoa ja lebese. Tshepe e monya betere ha o e nka ka seno se nang le vithamine C, joalo ka lero la lamunu.

Basali ba bang ba fumana hore ho eketsa livithamini tsa bakhachane lijong tsa bona ho baka matšoao a mang a kang ho nyekeloa ke pelo le ho sokela. Mefuta e meng ea vithamine ea bakhachane e khothaletsa ho noa livithamini tsa tsona ka mpeng kapa ka khalase ea metsi.

Haeba ho bonahala eka ho noa livithamini pele hoseng kapa ntle le lijo ho u kulisa, leka ho li noa pele u robala. Melemo ea livithamini tsa bakhachane e ea eketseha, kahoo ntho ea bohlokoahali ke hore o li noa letsatsi le leng le le leng.

Li-vithamine tse ling li ke ke tsa bolokoa 'meleng' me li tlameha ho nooa letsatsi le leng le le leng lijong kapa litlatsetsong. Ho nka asiti ea folic nakong ea bokhachane ho tsejoa e le tšireletso khahlanong le mokokotlo oa mokokotlo le likoli tse ling tsa methapo ea methapo. Haeba ho khonahala, ho molemo ho noa livithamini tsa bakhachane ka folic acid selemo pele u ima.

Nako e nepahetseng ea ho nka livithamini tse qhibilihang mafura

Nako e nepahetseng ea ho nka livithamini tse qhibilihang mafura ke lijo tsa hau tsa shoalane. Li-vithamine tse nang le mafura li qhibiliha 'meleng ea rona li sebelisa mafura. Ka mor'a moo li fetisetsoa maling a rona ebe li etsa mesebetsi ea bohlokoa. Li-vithamine tsena li kenyelletsa vithamine A, vithamine K, vithamine E le vithamine D.

Ha 'mele ea rona e fumana livithamini tse qhibilihang mafura, li bolokiloe sebeteng. Li-vithamine tsena li nkoa hantle ha ho jeoa tse nang le mafura a mangata kapa lioli ho u thusa ho li monya.

Nako e ntle ea ho noa livithamini tse qhibilihang metsing

Li-vithamine tse qhibilihang ka metsi li monya hamonate mpeng e se nang letho. Seo se bolela ho ba nka pele hoseng, metsotso e 30 pele ba ja, kapa lihora tse peli kamora ho ja.

Li-vithamine tse qhibilihang metsing li qhibiliha ka metsing e le hore 'mele oa hau o ka li sebelisa. Vithamine C, livithamini tsohle tsa B, le folate (folic acid) li qhibiliha ka metsi. 'Mele oa hau o nka vithamine eo o e hlokang ebe o ntša tse ling kaofela ka moroto. Kaha 'mele oa hau ha o boloke livithamini tsena, ke mohopolo o motle ho li kenyelletsa lijong tsa hau kapa ho nka setlatsetso.

Nako e ntle ea ho nka livithamini tsa B

Bakeng sa ho qala hantle letsatsi la hau, nka vithamine ea B ka mpeng e se nang letho ha u qala ho tsoha hoseng.

Li-vithamine tsa B ke lelapa le ikhethileng la livithamini tse qhibilihang metsing tse matlafatsang le ho hatella khatello ea maikutlo. Tse ling tsa livithamini tsa B tse tsebahalang haholo ke B-2, B-6 le B-12.Ke hore livithamini tsa B li ka fokotsa khatello ea maikutlo eo u e utloang le ho ntlafatsa maikutlo a hau.

Seo u sa lokelang ho se etsa ha u nka livithamini

Lisebelisoa tsa vithamine li ka thusa bophelo ba hau ka kakaretso. Empa o ka fetella li-vithamine tse itseng, 'me tse ling li baka litla-morao. Hlokomela likamano tse ka bang teng lipakeng tsa livithamini tsa hau le lithethefatsi tseo u li noang. Mohlala, ha ua lokela ho kopanya li-supplement tsa vithamine K le mali a tšesaane a warfarin (Coumadin). Hape, u se ke ua nka ho feta palo e khothalletsoang ea tlatsetso ea hau ea vithamine.

Haeba u imme, le ka mohla u se ke ua pheta li-vithamine tsa hau tsa bakhachane. Mohlala, haeba u hloka tšepe e eketsehileng, nka vithamine ea hau ea bakhachane le tlatsetso ea tšepe. Haeba u ka eketsa li-vithamine tsa bakhachane u ka qetella u e-na le vithamine A (retinol) e ngata haholo, e ka bang kotsi ho lesea.

Hlokomela lijo tse ling tseo u li jang e le hore u se ke ua fumana vithamine e ngata haholo. Sena se ka etsa hore 'mele oa hau o se ke oa lekana. Lijo-thollo tse ngata, lebese le "ruisitsoeng" le lihlahisoa tsa lijo-thollo li na le livithamine tse ekelitsoeng ho tsona e le ho rekisa lintlha. Kamehla u be hlokolosi ka seo u se nkang haeba u imme ebile u le mooki. Lisebelisoa tse ngata ha li e-so hlahlojoe hantle bakeng sa polokeho ea masea.

Kamehla khetha li-supplement ho tsoa mohloling o tšepahalang hobane FDA ha e lekole livithamini le litlatsetso bakeng sa bohloeki, boleng kapa polokeho joalo ka lithethefatsi tse ling.