Setsebi sa phepo e nepahetseng Vic Coppin o itse: “Tsela e molemohali ea ho ba le phello e ntle maikutlong ka lijo ke ho ja lijo tse nang le phepo e nepahetseng tse akarelletsang lihlopha tsa lijo tse fapa-fapaneng le livithamine le liminerale tse ngata, tse tla etsa bonnete ba hore u fumana limatlafatsi tse nepahetseng; ho khothalletsa mekhoa e metle ea maikutlo.”
Litsebi tsa lijo li re lijo tse matlafatsang boko ke litlhapi tse mafura tse kang salmon, chokolete e lefifi, libanana, habore, monokotsoai, linaoa le lensisi.
Mme Coppin o itse: “Vithamine Bke micronutrient ea mantlha e ka kenyelletsoang lijong tsa hau letsatsi le leng le le leng ho matlafatsa ts'ebetso ea boko le ho thusa ho ntlafatsa maikutlo a hau.
U ka fumana vithamine ena mehloling e kang lebese, mahe, nama e khubelu, likhoho, tlhapi le meroho e makhasi a botala bo lefifi.
O boetse a re e tsebahala haholo ka livithamini tseo re ka li fumanang khanyeng ea letsatsi, hape o khothaletsa ho ja vithamine D letsatsi le letsatsi.
"U ka fumana hapevithamine Dmehloling e meng ea lijo, e kang li-yolk tsa mahe, salmon, sardine le oli ea sebete ea cod, hammoho le lebese le entsoeng ka limela tse nang le vithamine D le yogurt,” ho bolela setsebi sa phepo e nepahetseng.
"UK, kaofela re eletsoa ho nka li-microgram tse 10 ka letsatsi nakong eohle ea mariha, le hlabula haeba u le ka tlung haholo.
"Ke bone ho ntlafala ha maikutlo a bareki ba ka pele ke qala li-supplement tsa vithamine D tsa letsatsi le letsatsi, kahoo ke ntho e lokelang ho nahanoa."
“Vithamine B12 le li-vithamine tse ling tsa B li phetha karolo ea ho hlahisa lik'hemik'hale tsa boko tse amang maikutlo le mesebetsi e meng ea boko, "ho bolela Mayo Clinic.
"Maemo a tlaase a B12 le livithamine tse ling tsa B, tse kang vithamine B6 le folic acid, a ka amahanngoa le ho tepella maikutlong."
E ekelitse hore ha ho li-supplement tse ka nkang sebaka sa kalafo e netefalitsoeng ea ho tepella maikutlo, joalo ka li-antidepressants le tlhabollo.
Mokhatlo o re: “Tsela e molemohali ea ho tiisa hore u fumana B12 e lekaneng le livithamine tse ling ke ho ja lijo tse nang le phepo e ntle tse akarelletsang mehloli ea limatlafatsi tse hlokahalang.
“Vitamin B12 e teng ka bongata lihlahisoa tsa liphoofolo tse kang tlhapi, nama e se nang mafura, likhoho, mahe le lebese le se nang mafura le le se nang mafura.Lijo-thollo tse matlafalitsoeng tsa lijo tsa hoseng le tsona ke mohloli o motle oa livithamine tsa B12 le tse ling tsa B.”
"Nakong ea hoetla le mariha, o hloka ho fumana vithamine D lijong tsa hau, kaha khanya ea letsatsi ha e lekane hore 'mele oa hau o khone ho e etsa," ho boletse NHS.
E re: “Ho tloha bofelong ba March/mathoasong a April ho isa bofelong ba September, batho ba bangata ba ka khona ho etsa vithamine D eohle eo ba e hlokang ka khanya ea letsatsi letlalong la bona le ho ja lijo tse leka-lekaneng.”
NHS e ile ea phaella ka ho re: "Ho noa li-supplement tse ngata tsa vithamine D ka nako e telele ho ka baka k'halsiamo e ngata haholo 'meleng (hypercalcemia).Sena se ka fokolisa masapo le ho senya liphio le pelo.
"Haeba u khetha ho noa tlatsetso ea vithamine D, li-microgram tse 10 ka letsatsi li lekane batho ba bangata."
Setsi sa bophelo bo botle se boetse se re lijo li ama maikutlo a hau.Ea hlalosa: “Ho etsa khetho e nepahetseng mabapi le lijo tsa hao ho ka etsa hore u ikutloe u le matla haholoanyane maikutlong.U iketsetsa ntho e ntle, e eketsang boitlhompho ba hau.
“Ho ja hantle ho boetse ho thusa boko le tšebetso ea ’mele ea hao hantle.Ikemisetse ho ja lijo tse leka-lekaneng tse akarelletsang lihlopha tsohle tse khōlō tsa lijo.”
Nako ea poso: Apr-20-2022