Izithako: I-Vitamin B no-D ingase iphakamise isimo sengqondo

Ungoti wezokudla okunomsoco uVic Coppin uthe: “Indlela engcono kakhulu yokuba nomthelela omuhle esimweni sengqondo ngokudla ukudla ukudla okunomsoco okuhlanganisa izinhlobonhlobo zokudla kanye nenala yamavithamini namaminerali, okuzoqinisekisa ukuthi uthola imisoco efanele, ukuthuthukisa izinqubo ezingokomzwelo ezingcono.”
Izazi zezokudla zithi ukudla okungcono kakhulu okuthuthukisa ubuchopho inhlanzi enamafutha njengesaumoni, ushokoledi omnyama, ubhanana, ama-oats, amajikijolo, ubhontshisi, nodali.
UNksz Coppin uthe: “Vitamin Biyi-micronutrient ewumongo enganezelwa ekudleni kwakho nsuku zonke ukuze uthuthukise ukusebenza kobuchopho futhi usize ukuthuthukisa isimo sakho sengqondo.

Le vithamini ungayithola emithonjeni efana nobisi, amaqanda, inyama ebomvu, inyama yenkukhu, inhlanzi, neminye imifino enamaqabunga amnyama aluhlaza.
Wengeze ngokuthi aziwa kakhulu ngamavithamini esingawathola ekukhanyeni kwelanga, futhi utusa ukudla nsuku zonke uvithamini D.
“Ungathola futhiuvithamini Dkweminye imithombo yokudla, njengezikhupha zamaqanda, i-salmon, isadini namafutha esibindi se-cod, kanye nobisi lwezitshalo olusekelwe kuvithamini D nama-yogurt,” kusho isazi sokudla.
“E-UK, sonke siyelulekwa ukuthi siphuze ama-microgram ayi-10 ngosuku ubusika bonke, nasehlobo uma usendlini kakhulu.
“Ngibone isimo sithuthukile kumakhasimende ami ngaphambi kokuqala izithasiselo zikavithamini D nsuku zonke, ngakho-ke kuyinto okufanele icatshangelwe.”

“Vitamin BI-12 namanye amavithamini B adlala indima ekukhiqizeni amakhemikhali obuchopho athinta isimo sengqondo neminye imisebenzi yobuchopho, "kusho iMayo Clinic.
“Amazinga aphansi e-B12 namanye amavithamini B, afana ne-vitamin B6 ne-folic acid, angase ahlotshaniswe nokucindezeleka.”
Yengeze ngokuthi azikho izithasiselo ezingangena esikhundleni semithi yokwelapha yokudangala efakazelwe, njengama-antidepressants kanye nokwelulekwa.
Le nhlangano ithi: “Indlela engcono kakhulu yokuqinisekisa ukuthi uthola i-B12 eyanele namanye amavithamini iwukudla ukudla okunempilo okuhlanganisa nemithombo yezakhi ezibalulekile.
“I-vitamin B12 igcwele imikhiqizo yezilwane efana nenhlanzi, inyama enamafutha, inkukhu, amaqanda, nobisi olunamafutha amancane nolungenawo amafutha.Okusanhlamvu kwasekuseni okuqinisiwe nakho kuwumthombo omuhle we-B12 namanye amavithamini B.”
"Ngenkathi yasekwindla nasebusika, udinga ukuthola uvithamini D ekudleni kwakho, njengoba ukukhanya kwelanga akwanele ukuze umzimba wakho ukwenze," kusho i-NHS.
Ithi: “Kusukela ekupheleni kuka-March/ekuqaleni kuka-April kuya ekupheleni kuka-September, abantu abaningi bangakwazi ukwenza wonke uvithamini D abawudingayo ngokukhanya kwelanga esikhumbeni sabo nokudla okunomsoco.”

I-NHS yanezela: “Ukuthatha izithasiselo zikavithamini D eziningi kakhulu isikhathi eside kungabangela i-calcium eningi ukuba yakheke emzimbeni (hypercalcemia).Lokhu kungawenza buthaka amathambo futhi kulimaze izinso nenhliziyo.
"Uma ukhetha ukuthatha isithako se-vitamin D, ama-microgram angu-10 ngosuku anele abantu abaningi."
Isikhungo sezempilo siphinde sithi ukudla kuyawuthinta umoya wakho.Iyachaza: “Ukukhetha okunempilo ngendlela odla ngayo kungakwenza uzizwe unamandla ngokomzwelo.Uzenzela okuthile okuhle, okuthuthukisa ukuzethemba kwakho.
“Ukudla kahle futhi kusiza ubuchopho bakho nokusebenza komzimba ngendlela efanele.Hlela ukudla okunomsoco okuhlanganisa wonke amaqembu okudla amakhulu.”