Zowonjezera: Mavitamini B ndi D akhoza kukweza maganizo

Katswiri wa za kadyedwe kabwino Vic Coppin anati: “Njira yabwino kwambiri yokhutiritsa mkhalidwe wamaganizo mwa chakudya ndiyo kudya zakudya zopatsa thanzi zomwe zimaphatikizapo magulu a zakudya zosiyanasiyana ndi mavitamini ndi mchere wambiri, zomwe zidzatsimikizira kuti mukupeza zakudya zoyenera, kulimbikitsa maganizo abwino.”
Akatswiri azakudya amati zakudya zabwino kwambiri zolimbikitsa ubongo ndi nsomba zamafuta monga nsomba, chokoleti chakuda, nthochi, oats, zipatso, nyemba, ndi mphodza.
Mayi Coppin anati: “Vitamini Bndi micronutrient yofunikira yomwe imatha kuwonjezeredwa kuzakudya zanu tsiku lililonse kuti mulimbikitse kugwira ntchito kwaubongo ndikuthandizira kusintha malingaliro anu.

Vitamini iyi imatha kupezeka m'magwero monga mkaka, mazira, nyama yofiira, nkhuku, nsomba, ndi masamba obiriwira obiriwira."
Anawonjezeranso kuti amadziwika kwambiri ndi mavitamini omwe tingapeze kuchokera ku kuwala kwa dzuwa, komanso amalimbikitsa kudya kwa vitamini D tsiku ndi tsiku.
"Mungathenso kupezavitamini Dm’zakudya zina, monga zokometsera dzira, nsomba za salimoni, sardine, ndi mafuta a m’chiŵindi cha cod, komanso mkaka wa zomera wokhala ndi vitamini D ndi yogati,” anatero katswiri wa kadyedwe kameneka.
"Ku UK, tonse timalangizidwa kuti titenge ma microgram 10 patsiku nthawi yonse yozizira, komanso m'chilimwe ngati muli m'nyumba nthawi zambiri.
"Ndawona kusintha kwamakasitomala anga ndisanayambe mankhwala owonjezera a vitamini D tsiku lililonse, ndiye kuti ndichinthu choyenera kuganizira."

“Vitamini B12 ndi mavitamini ena a B amagwira ntchito popanga mankhwala a ubongo omwe amakhudza maganizo ndi ntchito zina za ubongo, "inatero Mayo Clinic.
"Mavitamini otsika a B12 ndi mavitamini ena a B, monga vitamini B6 ndi folic acid, akhoza kugwirizanitsidwa ndi kuvutika maganizo."
Inanenanso kuti palibe zowonjezera zomwe zingalowe m'malo mwamankhwala otsimikizika okhumudwa, monga antidepressants ndi upangiri.
Bungweli linati: “Njira yabwino kwambiri yotsimikizira kuti mukupeza B12 ndi mavitamini ena okwanira ndiyo kudya zakudya zopatsa thanzi komanso zopatsa thanzi.
“Vitamini B12 ndi wochuluka muzakudya za nyama monga nsomba, nyama yowonda, nkhuku, mazira, mkaka wopanda mafuta ochepa komanso wopanda mafuta ambiri.Mbewu za kadzutsa zolimbitsidwa ndi magwero abwino a B12 ndi mavitamini B ena. ”
"M'nthawi ya autumn ndi yozizira, muyenera kupeza vitamini D kuchokera ku zakudya zanu, chifukwa kuwala kwa dzuwa sikukwanira kuti thupi lanu lipange," inatero NHS.
Limati: “Kuyambira chakumapeto kwa Marichi/kumayambiriro kwa mwezi wa April mpaka kumapeto kwa September, anthu ambiri amatha kupanga vitamini D amene amafunikira ndi kuwala kwa dzuwa pakhungu lawo komanso kudya zakudya zopatsa thanzi.”

NHS inawonjezera kuti: "Kumwa mankhwala owonjezera a vitamini D kwa nthawi yayitali kungayambitse calcium yambiri m'thupi (hypercalcemia).Zimenezi zingafooketse mafupa ndi kuwononga impso ndi mtima.
"Ngati mutasankha kumwa vitamini D, ma microgram 10 patsiku ndi okwanira kwa anthu ambiri."
Bungwe la zaumoyo linanenanso kuti zakudya zimakhudza momwe mumamvera.Limafotokoza kuti: “Kusankha zakudya zoyenera kungakulimbikitseni kwambiri.Mukudzichitira nokha zabwino, zomwe zimakulitsa kudzidalira kwanu.
“Kudya bwino kumathandizanso kuti ubongo ndi thupi lizigwira ntchito bwino.Yesetsani kukhala ndi zakudya zopatsa thanzi zomwe zimaphatikizapo magulu onse akuluakulu a zakudya.