I-athikili ekuqaleni ibibhalelwe i-Hippocratic Post ngu-Nigel Denby
Kunenqwaba yezithako zokudla ezitholakala ezitolo zokudla kwezempilo, amakhemisi, izitolo ezinkulu, i-inthanethi nange-oda leposi. Konke kungathengwa ngaphandle kweseluleko sezokwelapha. Lokhu kubonakala kumangalisa uma ucabangela ukuthi izithasiselo ezithile zingaba yingozi uma ziphuzwa ngokweqile, ezinye zisebenzisana kabi nezidakamizwa ezinqunyiwe, noma zingathinteka uma ziphuzwa neziphuzo ezifana nekhofi. Kunezikhathi lapho kunconywa kakhulu ukwengeza ngisho nokudla okungcono kakhulu. Ngokwesibonelo umthamo wansuku zonke wama-400mg we-folic acid wabesifazane abahlela ukukhulelwa.
Ngakho wazi kanjani ukuthi yini okufanele uyithathe futhi nini? Ingabe udlala ngemali yakho noma ubeka impilo yakho engozini? Nansi inkomba yokucacisa.
Isengezo: Multivitamins
Iqukethe imisoco eminingi ebalulekile ngethamo elilodwa eliwusizo.
Ukudla okudliwayo: Iningi lama-multivitamins libhala okuqukethwe kwawo ngokuhlobene ne-RDA yesakhi ngasinye. Amaphilisi ekhwalithi angaqukatha amaphesenti angu-100 e-RDA eminingi yemisoco ngendlela ewusizo yosuku.
Obani abangase bazuze? Lolu uhlobo lwesengezo oludume kakhulu futhi lungazuzisa wonke umuntu, ikakhulukazi abantu abadla ukudla okungenamsoco noma ukugula okungapheli, abesifazane abahlela ukukhulelwa okulandelanayo kanye ne-dieter yesikhathi eside. Amavithamini ezingane akhethekile angase abe usizo kwezinye izingane ngezikhathi zokukhula ngokushesha.
Izinyathelo zokuqapha: Ama-multivitamini akufanele athathwe kanye nezithako ezithize eziseceleni ezihlanganisa i-beta carotene, amavithamini A B1, B3, no-B6 kanye novithamini C noVithamini D lapho imithamo ephezulu kakhulu ingafuneki futhi ingaba yingozi.
Isinqumo: Ama-multivitamin awakwazi ukwelapha ukugula wodwa, futhi awakwazi ukuthatha indawo yezinzuzo zokudla okunempilo. Zilungele ukuvala igebe elivela ngezikhathi ezithile kwikhwalithi yokudla, noma ukunikeza ukuthula kwengqondo kubantu abazama ukulandela impilo enempilo, kodwa yilapho umlingo uphela khona.
Isengezo: Calcium kanye Vitamin D
Imisebenzi: Lezi zakhi ezimbili zomsoco zivame ukuthengiswa ndawonye njengento eyodwa ngenxa yendima kavithamini D enayo ekusizeni umzimba ukuba ubambe i-calcium. I-calcium ibandakanyeka ngokuyinhloko ekugcineni amathambo nempilo yamazinyo.
Ukuthatha: I-RDA (I-Allowance Enconyiwe Yansuku zonke) ye-calcium 700mg. Vitamin D 10mg ngosuku.
Imithombo yokudla: konke ukudla kobisi kanye nokudla okwenziwe ngofulawa omhlophe (i-calcium enothile e-UK) kuqukethe i-calcium. Izinhlanzi ezinamafutha, amaqanda kanye nemajarini eqinile kugcwalisa uvithamini D kanye nokuchayeka elangeni lapho kukhiqizwa uvithamini D esikhumbeni.
Obani abazuzayo? Amantombazane asemasha, ama-dieters, abadla imifino kanye nama-vegans bavame ukuba nokudla okuphansi kwe-calcium. Abantu abaneminyaka engaphezu kuka-55 bangase badinge i-calcium eyengeziwe ukuze babavikele ku-osteoporosis. Omama abakhulelwe nabancelisa ibele kungase kudingeke ukuba bengezelele ekudleni kwabo.
Izinyathelo zokuqapha: Lokhu akufanele kuthathwe ngaphezu kwezithako zikawoyela wezinhlanzi njengoba kunengozi yokudlula umthamo we-vitamin D. Amaphilisi e-calcium akufanele aphuzwe nanoma yimaphi ama-antibiotic aqukethe i-Tetracycline.
Isinqumo: kungase kube ukuhlakanipha ukusebenzisa isithasiselo sempilo yamathambo esijwayelekile esiqukethe i-calcium, i-vitamin D ne-magnesium. Ukuba nobisi okusanhlamvu, ibhodwe elincane leyogathi kanye nocezu lukashizi olingana nebhokisi likamentshisi usuku ngalunye kuzokunikeza wonke amanani adingekayo nsuku zonke e-calcium.
Isengezo: Zinc
Okuthathwayo: I-EU ilebula i-RDA 15mg
Umkhawulo ophephile ophezulu: Isikhathi eside se-15mg
Isikhathi esifushane 50mg
Umsebenzi: Kudingeka amasosha omzimba aqinile ukuze alwe nezifo.
Imithombo yokudla: inyama ebomvu, i-shellfish, izikhupha zamaqanda, imikhiqizo yobisi, okusanhlamvu okuphelele kanye nama-pulses.
Obani abangazuza esithasiselweni? Noma ubani olandela ukudla okunomkhawulo - abadla imifino, abadla inyama, abadli bemifino abaqinile. Abantu abadala noma abaphethwe amakhaza njalo noma izifo ezifana nezilonda ezibandayo.
Izinyathelo zokuqapha: Imithamo ephezulu (ngaphezulu kwe-15mg/day/lomg term) ingathinta ukumuncwa kwethusi nensimbi. Thatha njalo izithako ze-zinc kanye nokudla ukuze ugweme ukucasuka kwesisu. Uma uhlushwa yinoma yikuphi ukuphazamiseka kwamathumbu noma kwesibindi thintana nodokotela wakho ngaphambi kokuthatha isithasiselo se-zinc.
Isinqumo: Mhlawumbe luwusizo kakhulu kwabadla imifino kanye nezilwane abangazidli eziningi okusanhlamvu noma ama-pulses. O yalabo abalandela amakhalori aphansi kakhulu noma ukudla kwemfashini. Abaningi bethu bathola yonke i-zinc esiyidingayo ukwakha ukudla kwethu.
Isengezo: Amafutha e-Cod Liver.
Thatha 200 mg ngosuku
Umsebenzi: Amafutha ezinhlanzi anothe ngamafutha acid, ikakhulukazi i-omega 3s, esiza ukugcina igazi lehla ngokukhululekile ligwema amahlule. Zibuye zisize ekunciphiseni ukuvuvukala okuhlangene, futhi nakuba kunobufakazi obuncane besayensi bokuchaza ukuthi kungani, ngezinye izikhathi bayingxenye ephumelelayo ekwelapheni okusetshenziselwa ukwelashwa kokudla kwe-eczema, i-migraine, i-Chronic fatigue syndrome kanye ne-psoriasis.
Obani abangazuza ngokuthatha isithasiselo? Abantu abanomlando womndeni we-Coronary Heart Disease noma abahlushwa upende ohlangene nokuvuvukala. Futhi, abantu abangakwazi ukubekezelela ukudla izinhlanzi ezinamafutha.
Imithombo yokudla: Ukufeza imfuneko izingxenye ezingu-2-3 ngesonto zezinhlanzi ezinamafutha njenge-herring, i-salmon, i-trout, i-sardines noma i-mackerel.
Izinyathelo zokuqapha: Abesifazane abakhulelwe noma abahlela ukukhulelwa kufanele bagweme isithako samafutha ezinhlanzi ngenxa yokuqukethwe okuphezulu kwe-Vitamin A.
Isinqumo: Kunobufakazi obuningi obusekela izinzuzo zezempilo zamafutha ezinhlanzi ekudleni. Izithasiselo ziwusizo ikakhulukazi kubantu abangazidli izinhlanzi.
Isengezo: I-garlic
Umsebenzi: Izakhiwo zokulwa namagciwane ezingasiza ekwehliseni izifo. Ukusetshenziswa okuyinhloko kuyisithako esivikela isifo senhliziyo, i-cholesterol ephezulu kanye nomdlavuza wesisu.
Ukudla okudliwayo: Ukuze uthole izinzuzo ezigcwele zokwelapha kugalikhi kufanele idliwe iluhlaza! Izithasiselo ziza ngezindlela eziningi ezihlanganisa amaphilisi, amaphilisi, amajeli nezimpushana. Ezinye "azinaphunga" noma zine-enteric coating ukuvimbela "Garlic Breath".
Izinyathelo zokuqapha: Kungase kubangele ukungagayeki kokudla futhi akunconyelwe kubantu abasebenzisa izidakamizwa ukuvimbela amahlule egazi (ama-anticoagulants noma ama-aspirin). Futhi, gwema uma ukuphuza imithi yomfutho wegazi ophakeme (ama-antihypertensives) izithasiselo zikagalikhi zingaphazamisa ukusebenza kweminye imithi yeSishukela.
Isinqumo: Hlola imithi yakho! Uma ufuna ukuyithatha, thola ifomethi “engaphindi kuwe”. Ngaphandle kwalokho impilo yakho isazosizakala ngokufaka ugalikhi ekuphekeni.
Isengezo: Ginkgo Biloba
Umsebenzi: Ikhonjiswe ukusiza ukujikeleza.
Okuthathwayo: Kuneseluleko esingqubuzanayo mayelana nokuthi i-Gingko iphumelela kakhulu yini uma ithathwa njenge-Standardized extract noma i-spectrum ephelele. USue Jamieson, Udokotela Wamakhambi Wezokwelapha uyachaza “ Ngincamela ukusebenzisa izithako ezigcwele ze-spectrum ukuze ikhambi lithathwe ngendlela yalo engokwemvelo. Abantu badinga ukunakekela ekuziphatheni amakhambi ezimweni ezithile. Amakhambi kufanele asetshenziselwe ukwelapha imbangela yezimpawu esikhundleni sezimpawu nje ngokwazo futhi asebenza kahle kakhulu uma enqunywe uDokotela Wezokwelapha ngemva kokubonisana”.
Obani abangazuza ngokuthatha isithasiselo: abantu abanomlando womndeni wesifo senhliziyo, inkumbulo ebuthakathaka noma i-Raynauds Syndrome (izandla nezinyawo ezibandayo njalo).
Izinyathelo zokuqapha: I-Gingko Biloba akufanele ithathwe omama abakhulelwe noma abancelisa ibele. Abantu abathatha i-Heparin, i-Warfarin noma i-Aspirin kufanele bagweme i-Gingko futhi.
Isinqumo: Imithi ye-herbal ingaba namandla kakhulu, ngenxa yalesi sizathu ngeke ngituse ukuthi uzihlolele wena noma uzinqumele. Ngaphansi kokuqondisa kwe-Medical Herbalist kungaba usizo kakhulu.
Isengezo: Glucosamine
Umsebenzi: IGlucosamine ivamise ukukhiqizwa ngaphakathi emzimbeni futhi ibalulekile ekugcineni uqwanga olunempilo.
Ukuthatha: Ngokuvamile kuthathwa ngemithamo engu-500-600mg futhi kuthathwe kangcono ngokudla. Kunobunye ubufakazi obuphakamisa ukuthi ukuze kudambise izinhlungu zamalunga umthamo wokuqala kufanele ube amaphilisi angu-3x500mg ngosuku ezinsukwini zokuqala eziyi-14, ehliselwe osukwini olu-1 ngemva kwalokho.
Imithombo Yokudla: Nakuba kunemikhondo yeGlucosamine kokunye ukudla, uma ukutholakala kwemvelo komzimba kuncipha kuba nzima kakhulu ukuyibuyisela ekudleni.
Obani abangazuza ngokuthatha isithasiselo?
Isidingo seGlucosamine emzimbeni sikhuphuka ngabantu abakhuthele kakhulu ngokomzimba. Abanye abantu asebekhulile bangase bangakhiqizi iGlucosamine eyanele ukugcina uqwanga emalungeni abo. Isengezo manje sivame ukunikezwa ama-GPs ukuze avuselele ubuhlungu obuhlangene, ikakhulukazi emadolweni nasemalungeni.
Izinyathelo zokuqapha: Kube nezifundo ezilinganiselwe ekusetshenzisweni kweGlucosamine, nokho kubonakala kuphephe kakhulu.
Isinqumo: Iwusizo kakhulu kwabesilisa nabesifazane bezemidlalo kanye nabantu abahlushwa izinhlungu zamalunga.
Isengezo: I-Vitamin C
Okuthathwayo: I-EU Ilebula i-RDA 60mg
Umkhawulo ophephile ophezulu 2000mg
Itholakala ngezimpushana, amaphilisi, amaphilisi asebenzayo, amajeli kanye namalungiselelo ahlafunwayo.
Imisebenzi: Enye yezithako ezisetshenziswa kakhulu. Ibandakanyeka ezindleleni zamakhemikhali ezingaphezu kuka-300 emzimbeni. Asikwazi ukuzenzela owethu uVithamini C, ngakho-ke kufanele siwuthole ekudleni noma kweminye imithombo. I-Vitamin C isiza ngokumuncwa kwe-Iron, futhi iyaziwa kakhulu ngezindawo zayo zokulwa ne-oxidant, isivikela ekulimaleni kwama-Free radical. Isimanga yikuthi buncane ubufakazi obusekela isithunzi sikaVitamin C sokuvimba ukuthi singenwe yimikhuhlane.
Imithombo yokudla: Izithelo eziningi ezintsha neziqandisiwe (ikakhulukazi amawolintshi) namajusi ezithelo.
Obani abangazuza ngokuthatha isithasiselo? Ababhemayo nabasubathi banesidingo esiphezulu sikavithamini C kunabo bonke abanye abantu. Abantu abakudla kwabo kunezithelo nemifino emisha (ngaphansi kwemihlanu ngosuku) nabo bangazuza.
Izinyathelo zokuqapha: Abesifazane abathatha iphilisi lokuvimbela inzalo bangakwazi ukuthatha i-Vitamin C kodwa akufanele baphuze isithasiselo ngesikhathi esifanayo uma ngosuku njengamaphilisi. Imithamo emikhulu kaVithamini C ingabangela ukucasuka kwesisu, kukhona okuthiwa “amalungiselelo athambile” atholakalayo.
I-Vitamin C iyancibilika emanzini, ithatha okungaphezu kwalokho okudingayo kuvele kubangele umchamo obiza kakhulu!
Isinqumo: Kunobufakazi obuningi obubonisa ukuthi i-Vitamin C iphumelela kakhulu uma ithathwa isesimweni sayo semvelo esithelweni nemifino. Amanye ama-compounds ekudleni asiza ukusebenza kwe-Vitamin emzimbeni. Nakuba izithasiselo zingase zibe usizo kubantu abadla ukudla okungenamsoco, iningi lethu lingenza kahle uma lisebenzisa imali yethu ekuthengeni izithelo nemifino emakethe!
U-Nigel Denby
Kuthunyelwe ngu-GAtherton ngoMsombuluko, 2017-01-23 12:24